A Girlfriend's Guide To Powerlifting

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A Girlfriend’s Guide To Powerlifting: Beginners Guide Training Programme Day 1 : Squats + Bench Whole body Accessories Exercise Sets Reps Weight (kg) / Competition Squats 4 6 85 Pause Bench 3 7 35 Leg Press 3 8 110 Chest Supported Rows 3 8 40 Hip thrusts 3 10 100 15
3 Tips on How To Find a Coach The other day, I began to think back to how I have gotten to this point in powerlifting and thought about what I did to get my start. I started going to the gym in 2013 at 24 years old but didn't really start powerlifting until 2014, when I learned all of the main movements from my brother. I accompanied his teachings by reviewing other powerlifters that I followed via social media, but also by reading endless articles and viewing Youtube videos in order to reinforce what I was seeing on social media. Alongside my brother and my new found powerlifting internet knowledge, I coached myself into my first meet in January 2015 where I had an 880 total (SQ: 335 / B: 165 / DL: 380) - all completed beltless! With more in the tank, I was proud to get myself to that point but knew that if I wanted to reach the next level, it would be best for me to start shopping around for a coach. As a n00b, I had no idea how to shop for a coach, nor did I feel comfortable enough to ask anyone how to go about it. Granted, there are many things you find out after you sign on the dotted line and pay your coach, I did go by certain guidelines I set up for myself which I have found are applicable and can be helpful to those on the hunt for a coach. 1) Do you want someone who can physically be there or are you okay with virtual coaching? Prior to my first powerlifting meet, I attended several meets in and around New York and New Jersey to get myself familiarized with the flow and overall meet day vibes. During that time, I noticed that my, now coach, was consistently at these meets with his lifters. Takeaway: I knew that I really wanted someone to learn from in person and his visibility in within my area reinforced that. 16
Page 1 and 2: x 25 25 A Girlfriend’s guide to p
Page 3 and 4: Contents About Our Writers ........
Page 5 and 6: About Powerlifting A Quick history
Page 7 and 8: Making sense of Nutrition DISCLAIME
Page 9 and 10: Making Sense of Nutrition: Shona Hu
Page 11 and 12: x Misconception: Heavy squats bad f
Page 13 and 14: training programmes General & Usefu
Page 15: Training Programmes: Deanna Gerdesm
Page 19 and 20: How to find a coach: Renee Garcia 3

A Girlfriend's Guide To Powerlifting

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