Hi ladies.
As I’m about to turn 30 this year I have a few new goals as people sometimes do. I’ve been toying with the idea on and off for a few months of entering a PL competition (I know a lady who I work with has just entered her first one and now has gotten the serious bug)
Anyway, I know that you don’t have to have any certain high numbers to enter but nevertheless, I’d like to try and get my strength up first and look at entering one before the big 3-0 in November at least!
I’ve done lots of reading on the topic but it would be great to hear from some females who have actually done competitions or have just trained in PL in general.
Any advice on if this below program is a good starting point and any other tips would be much appreciated. I found it here: https://rippedbody.com/novice-powerlifting-program/
I’m not new to lifting but have been out of strength training for a good few months (excluding body weight exercise) so I just want to start of with a novice program for at least 3 months.
Mon (hypertrophy)
- Back squat 3x8 (70% 1RM)
- Bench press 3x8 (70% 1RM)
- Lat pull down 1x10
Wed (power)
- Bench press 3x3 (80% 1RM)
- Conventional deadlift 3x3 (85% 1RM)
- Standing/seated dumbbell press 4x10
Fri (strength)
- Back squat 3x4 (85% 1RM)
- Bench press 3x4 (85% 1RM)
- DB rows 4x10
- Bulgarian split squats or lunges 3x8
My PR’s for the three major lifts (this was about a year ago though, working my way back up to them): Deadlift -200lb Squat 130lbs Bench 70/80lbs
Right now I weigh around 127lbs, maintaining I think (haven’t weighed in a while) but I’m not opposed to slow bulking at all if needed. Eating around 1700-800kcal on rest/easy cardio days, 1900-2100 on lifting days. High protein/high fat/moderate carb (I find it easier to get more calories from fat than carbs) Also 5’5.
Anything I should be doing different in terms of workout and/or nutrition?
Also, anybody find cardio a necessity or a hindrance? I’ll soon to be cycling to and from work at least 3 days a week (about 4 mile/25 min per day) and then was thinking maybe of adding 20 min HIIT on an off day. Or would sled pulls/pushes/strength circuits in the gym on an off day be more complimentary? Or nothing at all?
Loaded post there I know but any advice/shared experiences would be welcomed!
As I’m about to turn 30 this year I have a few new goals as people sometimes do. I’ve been toying with the idea on and off for a few months of entering a PL competition (I know a lady who I work with has just entered her first one and now has gotten the serious bug)
Anyway, I know that you don’t have to have any certain high numbers to enter but nevertheless, I’d like to try and get my strength up first and look at entering one before the big 3-0 in November at least!
I’ve done lots of reading on the topic but it would be great to hear from some females who have actually done competitions or have just trained in PL in general.
Any advice on if this below program is a good starting point and any other tips would be much appreciated. I found it here: https://rippedbody.com/novice-powerlifting-program/
I’m not new to lifting but have been out of strength training for a good few months (excluding body weight exercise) so I just want to start of with a novice program for at least 3 months.
Mon (hypertrophy)
- Back squat 3x8 (70% 1RM)
- Bench press 3x8 (70% 1RM)
- Lat pull down 1x10
Wed (power)
- Bench press 3x3 (80% 1RM)
- Conventional deadlift 3x3 (85% 1RM)
- Standing/seated dumbbell press 4x10
Fri (strength)
- Back squat 3x4 (85% 1RM)
- Bench press 3x4 (85% 1RM)
- DB rows 4x10
- Bulgarian split squats or lunges 3x8
My PR’s for the three major lifts (this was about a year ago though, working my way back up to them): Deadlift -200lb Squat 130lbs Bench 70/80lbs
Right now I weigh around 127lbs, maintaining I think (haven’t weighed in a while) but I’m not opposed to slow bulking at all if needed. Eating around 1700-800kcal on rest/easy cardio days, 1900-2100 on lifting days. High protein/high fat/moderate carb (I find it easier to get more calories from fat than carbs) Also 5’5.
Anything I should be doing different in terms of workout and/or nutrition?
Also, anybody find cardio a necessity or a hindrance? I’ll soon to be cycling to and from work at least 3 days a week (about 4 mile/25 min per day) and then was thinking maybe of adding 20 min HIIT on an off day. Or would sled pulls/pushes/strength circuits in the gym on an off day be more complimentary? Or nothing at all?
Loaded post there I know but any advice/shared experiences would be welcomed!
by Spartess via Bodybuilding.com Forums - Female Bodybuilding
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