Lift Heavy

weaponsgradegains:

In which I use my masterful MS paint skill to retort claims I’ve heard over the past few weeks. 

u rnt even natty.

Tough cycle ahead.

I started the Fred Hatfield (Dr. Squat) cycle last week. I skipped the first two weeks and jumped to week 3 because I was 10 weeks out from a meet rather than 12, but I was able to get through it all last week and I think in another week or two I’ll be caught up. This past week was tough, but definitely not impossible. And looking at the numbers I have

The thing that does worry me a little bit is doing my Olympic cycle at the same time as Hatfield. Hatfield sometimes has two pulling workouts in a week, and when that happens I may have to skip one of my Olympic workouts because that would just be too much for my back. I’m actually excited about all of the squat volume, though, because in my last cycle my squat jumped up 10 pounds easily, and I think that all of the extra front squats at 50% of my back squat will be awesome. 

Meh. I need to schedule another training session with my Olympic weightlifting coach and lay all of this out for him and get his advice. He’ll know what to do to make sure I don’t drop dead in 9 weeks! 

Olympic weightlifting meet: Michigan Open, June 7 (7 weeks away)

Powerifting meet: 2014 UPA/UPA-AD Detroit Barbell Summer Bash, June 21 (9 weeks away)

After those two, I don’t think I’ll have another powerlifting meet to prep for until Relentless Detroit, which I believe will be November 8. That will give me 4 full months to get stronger and really fight for that 800 pound total. Here’s my plan for this week:

Monday 4/21 - Sunday 4/27

  • Monday:  Clean and Jerk (5 sets of 105x2), Snatch (5 sets of 75x2), Front Squat (3 sets of 115x5)
  • Tuesday: Deadlift (5 sets of 250x5), Deficit Deadlift (3 sets of 175x5), Pullups
  • Wednesday: Clean and Jerk (5 sets of 105x2), Snatch (5 sets of 75x2), Front Squat (3 sets of 115x5)
  • Friday: Squat (5 sets of 200x5, squat overload) Bench (5 sets of 130x2), Chest
  • Sunday: Clean and Jerk (5 sets of 105x2), Snatch (5 sets of 75x2), Front Squat (3 sets of 115x5)
"People you don’t actually know and are too awkward to approach via Facebook." Volume 2.

"People you don’t actually know and are too awkward to approach via Facebook." Volume 2.

Anonymous asked: Hi Paula - I'm relatively new to lifting (have followed the New Rules of Lifting for Life and Abs for about a year) and have followed experts online and joined female-oriented groups such as "Girls Gone Strong". My question (and I'm from Michigan too), how/where do you find an "lifting" expert to check your form or set you on the right path? While trainers frequent my gym, I don't them as experts on back squats, DLs, bench pressing etc. Thank you!

Depends on where you are in Michigan and what your goals are. There are a few places you can look - powerlifting watch has a list of powerlifting gyms and upcoming meets here: http://www.powerliftingwatch.com/michigan

This list definitely isn’t everything the state offers, but it’s a good place to start. Of course, this is me assuming that you want to train powerlifting style, which I know might not necessarily be the case (though from what I know about the New Rules of Lifting for Women, it’s pretty strength-based and that’s great). If there’s something close by, you can usually call and drop in to see if you like it or not. And any of those gyms would have access to great coaches that are experts in the full power lifts.

If you want to come off anon and talk to me about where you live and what your goals are, I can search my contacts to see if I know any coaches in your area that might be able to help you out.

stay strong - xoxopauladanielle

xxpennydreadfulxx:

Getting my swole on

xxpennydreadfulxx:

Getting my swole on