2-month powerlifting recap

First off, I'd like to say that free weight training has done a lot for me. I don't dread the gym anymore, I'm not bored when I'm in there, I feel confident, and I've found something I'm actually quite good at!

Following the semi-Paleo diet has not been so easy - but by building in some cheats here and there, it's a lot easier to cope with.

So with that in mind, here are the stats!

My weight:
86kg to 82kg - loss of 4kg or just over half a stone. Not much maybe - but not a vital stat to me.

My clothes:
Size UK14s are a little loose now, whereas they were a little snug before.

Bench press - my weakest lift! :
20kg on Jan 25th.....
...60kg on Mar 29th.

Squat - my favourite lift :
20kg on Jan 25th...
...80kg on Mar 29th.

And the mighty Deadlift:
28kg on Jan 25th...
...and 90kg on Mar 29th.

90kg! 90! I NEVER thought on that first day I'd ever lift that much. Even better, my 1-rep max (1RM) on deadlift is now 110kg.

So proud. I know these numbers are nothing compared to some...but they mean a lot to me.

Kim x

Reviewing weights

Deadlift:

In 6 weeks, I have added 52kg to my deadlift, and have changed my rep/set style to allow for this.
I need to work on my grip to improve this.


Squat:

In 6 weeks, I have added 50kg to my squat, same rep/set style as above.
I need to purchase a cushion to improve this - I am hurting my shoulders.






Bench:

In 6 weeks, I have added 30kg to my bench press, same rep/set style as above.
This annoys me, it's my weakest lift. Must keep plugging!

I'm back, and better than ever!

Good morning to visitors both old and new.

After completing Insanity, I have managed to retain the size loss, and began looking for a new challenge.

So because I'm really normal and all that, I've started powerlifting :) Proper old-school barbell and dumbbell training. Deadlifts, squats and bench press are the focus - I'm never going to be skinny so I might as well be strong. I am following a slightly modified Paleo diet to help gain strength - no grain except an occasional small portion of brown rice.

I started this during the second week of January, and began recording what I was lifting with the three main exercises, and also with the dumbbells.

10th January's stats:

All exercises = 3 sets, 6-8 reps, when 8 reps got easy I added weight and lowered reps.

Deadlift - 30kg
Squat - 25kg
Bench - 20kg
Dumbbells - 7kg each

10th February's stats:

All exercises = 4 sets, 6-8 reps

Deadlift - 50kg
Squat - 45kg
Bench - 32.5kg
Dumbbells - 9kg each

I got talking to a couple of guys in the gym who mentioned a powerlifting club, and didn't treat me like some sort of alien for not being in the cardio area and just wanting to lift heavy things. One of the club coaches suggested upping weight and dropping reps for 3-4 workouts a week, 2 light weights or cardio 2 workouts a week, and a day resting to recover my body.

 So, I tried this, and here's a heavy-day result:

All exercises = 8 sets, 3 reps (except dumbbells, 3 sets 6 reps)

Deadlift - 60kg
Squat - 55kg
Bench - 40kg
Dumbbells - 10kg each

I feel better than I've felt in a long time. I can feel strength building and confidence growing. And I'm down from 87kg to 83kg :D Naysayers have told me I'll get bulky - NO. I am training heavy and low repped - this builds compact, dense muscle.

Wish me luck!!

Kim x