Mock meet with @juliapowerlifting was a success!
I’ve been MIA the past few months busy with work and life, powerlifting had to take a back seat. I can literally count a handful of times I’ve gone to the gym the past 4 months lol. That’s gotten me so unmotivated lately that I considered postponing this mock meet (totally all in my head lol) worried that I wouldn’t even match my previous numbers or even end up hurting myself hahaha.
But it ended up being a great meet! Inspired me to keep going and reminded me why I love that the spot. Just gotta be more realistic with how I fit it into my life and schedule.
I predictably did worse on bench lol but I got to add itty bitty PR’s to my squat and deadlift (finally crossed the 3 plate milestone ◡̈).
Squat:
👍🏼 120kg / 265lb
👍🏼 130kg / 285lb
👍🏼 136kg / 300lb (+8lb PR)
Bench:
👍🏼 68kg / 150lb
💀 73kg / 160lb
🤷🏻♀️ 70.5kg / 155lb
(ABYSMAL 🥲 crazy how much technique you lose after a few weeks.)
Deadlift:
👍🏼 127kg / 280lb
👍🏼 136kg / 300lb
👍🏼 145.5kg / 320lb (+12lb PR)
Total: 352kg / 774.5lb (+10lb lol)
@ 74.5kg
Shoutout again to @juliapowerlifting for making this happen and for having us over!
To this day, I hype up deadlifts so much in my head more than any other lift lol. To me, this is the most challenging lift to asses RPE without video lol. I swear that first set felt like a 9 in my brain but honestly looked like a 7??
Initially I thought that my biggest challenge was being slow off the floor. But after watching the video, I think my biggest issue is lockout (ie gets softer and softer towards the end of every set lol).
Also, for now I’ve decided to commit to conventional for my comp deadlift as long as I can. But definitely wanna incorporate sumo as a variation at some point.
I think this also might be a volume PR?? Just 4 months ago I could barely kept up with 225lb 5x5 so it’s felt great ◡̈
last set feat. @fergie.lift.cious
Trying hard not to hate bench lmao.
Today’s primary lift was comp bench 57.5kg | 126.5lb 4x6 felt like an RPE 7.5
Apart from it being my weakest lift, I also find it the most technical. I’ve also been dealing with prior shoulder mobility issues, levator scapulae issues, AND carpal tunnel. So it’s been rough lol. But I’ve been focussing on a more consistent and intentional setup and technique.
Trying not to let slow progress get to my head and end up underestimating my RPE for the sake of progression and risk more injury or frustration lol. Gotta trust the process and not go off program ◡̈
It took a bit over a week after competition to finally feel fully recovered and mentally ready to get back into it again.
My goal for my first competition was to just learn the sport, focus on technique, show up, make lifts, and have fun.
I wanna keep going. I’ve been considering getting a coach moving forward but it’s just not the right time financially and work schedule wise. I compromised and started with the JuggernautAI app. I’m happy that it’s more personalized than a generic program. But of course not as tailored as a custom program with a coach (plus their technique feedback). But so far it’s been intuitive and engaging.
Biggest thing I’m learning right now is understanding my RPE. The app is only as good as your honesty and accuracy with RPE ◡̈
My goal until my next competition is to get more familiar with my RPE, have consistent technique, be more intentional with my warm ups, and work on my time management lol.
*also realized how DEEP my squat is lol. I think I worried too much about not making depth. To the point that I’m wasting energy with my depth now lol. Gotta reel back.
BCPA Summer Open recap!
My first @bcpowerliftingassociation powerlifting competition was an absolute blast and huge success ◡̈
Squat:
⚪️⚪️⚪️ 120kg / 264lb
⚪️⚪️⚪️ 130kg / 286lb
⚪️⚪️⚪️ 132.5kg / 292lb (+11lb PR!)
Bench:
⚪️⚪️⚪️ 70kg / 154lb
⚪️⚪️⚪️ 75kg / 165lb (previous PR)
🔴🔴🔴 82.5kg / 182lb
Deadlift:
⚪️⚪️⚪️ 120kg / 264lb
⚪️⚪️⚪️ 130kg / 286lb
⚪️⚪️⚪️ 140kg / 308lb (+33lb PR!)
Total: 347.5kg / 764.5lb
@ 73.06kg body weight (for 74kg weight class)
Some commentary:
- Squat: My 3rd squat was gonna be 135kg or 140kg but we were 15 seconds late at submitting 💀 I’m learning! I get it.. it’s all part of sportsmanship even tho I was mildly annoyed 🥲
- Bench: Idk what I was thinking with my 3rd attempt LOL felt too overconfident. That 7.5kg jump was crazy. But it’s another learning point for understanding my RPE and attempt selection!
- Deadlift: Tbh I’m still baffled by this. My previous deadlift PR was 125kg. So even when I already PR’d on my 2nd attempt, it was my last lift of the day and I didn’t wanna go home without a fight. I got it and left that platform with such an incredible high.
I’m only really 4 months into powerlifting, with no coach might I add LOL. So entering my first competition this early on was an incredible experience. I saw first hand how inclusive, diverse, supportive, and absolutely fun the world of powerlifting is. No matter your gender, age, weight, and strength, everyone went up there competing against your previous best while everyone cheers you on. It was beautiful.
Even tho I probably placed last in my category (among 6 people) LOL, winning was never my goal. I kept reminding myself that I got into this to be healthier, feel better, and have fun. Hitting two PR’s today was just a plus. So I guess I still won ◡̈
Thank you to everyone who have supported me along the way! You all know who you are. It means the world to me.
Another province, another gym ◡̈ @risestrengthlab was good vibes all around. Always cool to be able to visit other powerlifting gyms when travelling.
Anyway today’s bench session felt ok LOL. My top set felt like a soft RPE 8.. maybe 7.5. Not a PR but bench has always been my weakest so wanted to ease back into it after my little break. Even after a week or so of not lifting, I already felt less stable. Took more out of me to intentionally lock in. Idk bench has always felt like the most technical lift for me out of the three.
Finally made it to Block 4!
Between work, daily life, and travel plans, it’s been such a rollercoaster staying consistent with my program. But the upside is, I had an unintentional taper week leading up to starting this new block lol. Today’s top set was a PR and moved extremely well. Much better than I expected. I’d rate it an RPE 8??
I’ve been on a road trip all over Alberta (Saskatchewan next). Finally found time to get a workout in at @evolve_strength in Edmonton (turns out I visited the very first evolve which was super cool!)
Block 2 recap + photo dump ✌🏼
My final week 4 weights for the SBD variations ended with:
S: high bar tempo squat
(100kg / 220lb) 4x6
B: close grip tempo bench
(55kg / 121lb) 4x6
+ accessory tempo OHP
(40kg / 88lb) 4x6
D: snatch grip deficit tempo deadlift
(80kg / 176lb) 10x6 yes lol 💀
I’ve never felt a lower back pump until this block’s deadlift day LOL. The fatigue and DOMS were real. This hypertrophy block better have hypertrophied me.
On track to finish my program in time for the @bcpowerliftingassociation Summer Open in July hehe
Since early last year, I’ve been toying with the idea of competing in my very first powerlifting meet.
Part of me thought it was too soon — that I somehow needed to be stronger first. Another part of me figured it was just another ADHD hyperfixation lol.
But I kept hearing that it’s in fact never too early. It’s less about winning — and more about lifting your heaviest and celebrating the work you’ve put in. Once you’re on that platform, it’s just you vs. you.
Last month, I finally bit the bullet. I moved to a powerlifting gym, got my CPU membership, started a structured program, and finally planning to enter my first powerlifting competition this summer ◡̈
I started a new account @doublebeefpatty to journal my progress and to see where it takes me. Feel free to follow along, I always appreciate the conversation and feedback!
— first training log —
Block 1 (of 4) of my program comes to an end!
Pretty steady linear progression (while maintaining a relatively similar RPE) week-to-week. My working weight for 5x3 on my comp lifts came to:
S: 117.5kg / 259 lb
B: 62.5kg / 138 lb
D: 120kg / 264 lb
Considering my previous single PR just about 3 months ago was about a 225lb squat/deadlift and a 125lb bench, I’m stoked with my progress!
Block 2 next week. Lots of new variations to look forward to. My only goal is to not be perceived at the gym as I learn the new movements LOL
