Recap: MN Women’s State Championship

My latest meet has come and gone and I’m left sitting here with a hard-earned bronze medal thinking about where I started and where I’m going from here.

My first powerlifting meet was the Twin Ports Raw Open on May 30, 2015. I was so nervous – about wearing a singlet, lifting the weights, I didn’t trust that I knew what I was doing or that I even trained right. I didn’t know anything, I was shy and had a fear of failure and didn’t know how to talk other powerlifters – they all knew what was going on and I wasn’t in on the secret. I didn’t let that stop me from doing my best. On that day my best was a 248 pound squat, a 154 pound bench press, and a 292 pound deadlift. I took Bronze in my age class and set some age/weight class records. Since that day I have grown in many ways but my essence has remained.

2015 Twin Ports Raw Open Totals vs. 2017 MN Women’s State Championship Totals. The numbers have changed but the passion remains the same.
I’ve posted the recap and numbers previously, but here they are again with a little more depth and substance.

The 2017 MN Women’s State Championship meet was truly one for the books. First off, there are now so many women competing in USAPL in Minnesota that we warrant our own championship meet. There were 70 women competing across the spectrum and it was a sight to behold. This group of women is competitive and driven to do our best but we don’t forget that everyone competing has put in the same effort and has the same goals: to be better than before. We cheer everyone on and get excited for each other’s victories. 

My training was pretty much spot-on and going 8 for 9 with the miss due to a technicality was incredible. I weighed in at 83.69 kg to make it just under the 84 kg cutoff. Just where I wanted to be. 

My squats were 275, 297, and 303. I rocked 275 for 3 white lights. No big deal. I squatted and stood up with 297 but was called on a technicality – I didn’t hit depth. Oh well. I had the lift so Coach JVB and I called an audible and I went for 303 pounds for my final attempt (my goal was 314). I squatted and stood up and lo and behold it was good – 2 white lights. 

That squat face, though.
Next was bench. I have been all over bench this training cycle and man have I improved. I have been stuck at 165 pounds for so long I didn’t realize how much I wanted the plateau to be over. I opened with an easy 154, jumped to an impressive 170, and finished solid as a rock with 182. And as a side note, once I realized that my 182 was going up I slowed it down to savor the moment. This was a 17 pound meet PR AND a 2 pound lifetime PR – WITH GREAT FORM!

182 pound bench press. Yes, I did break my plateau.

Finally we got to the Deadlift. Oh the Deadlift. It has a tendency to be a fickle beast but this time I prevailed. Opener was easy at 319. OPENER. Next was 341. This was a little harder and it did roll forward a bit. Because of this we called another audible and I went for 353. And it was GOOD. And a 3 pound lifetime PR and a 16 pound meet PR. 

And this is the face that earned me my name.
I got it.
Another look at that face.
But I didn’t fall over.

All this earned me a 380 kg total (836 pounds) and an age-weight adjusted wilks of 354. I’ve qualified for the 2017 USAPL Raw Nationals and I’m tickled pink with the results. I took the bronze in my division and broke three State records in the Masters 1 84 kg class: squat, deadlift, and total. Apparently I have to work a little harder to get the bench record.

The best hug of the day. Thanks JVB.
Did I just do shot I think I did?

All this was great but there was something else special about this meet. Not only were my biggest supporters there (yes, I’m talking about you, Mom and Dad) but one of sisters and her girls were there to cheer me on, too.  This was pretty special because kids these days are crazy-busy and they gave up a Saturday (the first session was from 9am – 3pm) to watch a sport they knew very little about. They quickly learned that this sport has amazing GIRLS as well. Eight year-old Myla knocked their socks off and may have inspired them to give it a try. So excited for the next generation of lifters!

Team Destroyer at the ready. Thanks for cheering me on!

So yea, this was a pretty good day. 

Wanna see me flex?
Masters 1 Podium – Lara, Michelle, Donna
Coach JVB starting her long day.
Traci and me getting our selfie on.
Never too serious
Team Green always represents.
The gang plus Geno.
Look! We’re medal twins!
Yep, they’re real.
Because of course acro-yoga.
Until next time…


It’s all over but the waiting 

Today was my last heavy day before next Saturday’s 2017 MN Women’s State Championship meet. My training cycle is over and now I’m on rest and recovery for the next week. 

This was by far my best training cycle, mentally speaking. I think coach JVB and I have cracked a code that was elusive and now it’s all up to me to make it happen. As I’ve eluded to in the past this cycle was broken into 3 blocks, each with its own characteristics. 

Block 1 was an extension of sorts of my hypertrophy training. There was lots of volume at lighter weights, really working on building my muscles. 

Block 2 shifted to lifting the heavy shit. I loved this block. Each week I got to work up to a heavy single of the three lifts and each week I was able to remember that I can lift heavy. Strength was being built. 

Block 3 continued with the heavy theme with less volume and more intensity. And with intensity came focus and a little more mental clarity. 

And so we come to today, my last heavy squat day. I’m not going to lie, squats have been a trouble spot for me in the past couple of meets. But I’m feeling good about my progress – I’ve successfully squatted 300 pounds and whether or not I make that at the meet I’m happy. I’ve overcome so many negative thoughts to get here and I’m excited to see how it translates into action. 

A little high on depth. It may have squeaked by.
A little lower. Will still need to watch depth.

Not only have I made strides on getting my head in the game with my squats, but my bench has improved tremendously. To me the bench press is the hardest and most mystifying of the big three. The technique needed to complete the lift (especially in USAPL) is tough and to top that off with needing to strengthen muscles not normally used its hard to get the weight to move. But I did it. As of this writing I have lifted 15 pounds more during this training cycle than I did at Raw Nationals last year. That’s a heck of a jump for bench. Needless to say I’m pretty pleased. 

Not successful. Failed to stay tight in my brace.
Stayed tight and locked it out. Consistency paid off.

And then there’s the Deadlift. What can I say about one of my favorite lifts? Just that I keep improving my total. Slow and steady and consistently I’ve been pulling my weight. I won’t be surprised if I hit 400 by the end of the year (I’m not shooting for that next week but I’ll come close to double body weight). I’ve learned more about bracing and tightening my core and engaging my lats and all the good things. Now I just have to apply it. 

Rounded back and loose brace made this attempt a learning experience rather than a success.
Straight back and braced canister made this a sweeping success!
The hardest part of the coming week will be my meal planning. I still have 5 pounds to cut by Friday so I’ll be watching my food and water intake and getting that weight down. I’m grateful that I have a nutrition coach helping me out otherwise I’m pretty sure I’d miss the weight class cut off. I so want to be in the 84 kg weight class. 

And right now? I’m enjoying a soothing epsom salt bath, relaxing my muscles and willing the week to be over. I just wanna lift and show you what I’ve got. And if you are in the area, why not stop by and cheer me and #TEAMGREEN on?