Building Strength at 120lbs

[metalchick]

I've been a member of the board for awhile now, but haven't really been very active except for the occasional comment. But I have decided to start a log to track my progress with gaining strength at my lightest bodyweight in a long time.

Recently, I dieted down over 8 weeks to do two OPA Bikini Competitions, The Northern Cup Challenge, and the Ontario Provincials. I ended up coming last in the Provincials in the Bikini Short. I'm not 100% sure, but I think my placing is due to getting too lean, and having more muscle then the other competitors. I went from 137lbs to 110lbs (a few days before the provincials), and am now sitting around 120lbs. But from this, all of the hard dieting and depleting, my strength has suffered (obviously). Now that I am around my goal bodyweight (between 120-115lb) I am going to focus on building my strength back up!!

This log is to see how quickly I progress, and what works/ doesnt. I always log all of my workouts in a book... but not there isn't much feedback there! I will be logging my workouts, and diet.

I don't have a set in stone plan yet. I am going to think about it over the next few days, research and see what will work best (plus I still have another week of lighter training before hitting the weights hard). I am thinking of going with Wendler's 5/3/1, since I was using it before and it WORKS!! But I am not sure of the weights to base my 90% on.

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Lifting Stats before the diet:
137lbs

Best competition lifts RAW (at 67.5kg- weighed in at 61kg - 134.2lbs):
All in LBS:
Deadlift: 275
Squat: 220
Bench: 104.5

Gym Lifts RAW:
Deadlift: 275
Squat: 220
Bench: 115 x 2 (hadn't tested a 1RM for awhile)
Push Press: 120

Strongwoman Lifts:
155lbs/ hand farmers walk for 100 ft
175lbs/ hand farmers walk for 20 ft (pickup from a raised height)
180lb Atlas Stone to 42inches
110lb Log Press
Was very close to flipping a 600lb tire, could get it off the ground, just had trouble with the transition.
Car Deadlift with 750lb tire on apparatus x 4 reps

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Here is a link to my youtube channel, that has videos of past lifts:

http://www.youtube.com/user/burningcactai


Here is a comparison picture, me before and after dieting
21712


And one on stage:
21713



I really want to take this opportunity to bring up my weaknesses in both a strength and physique sense. I am looking forward to the challenge!!

[GYMBRAT]

Well good luck on your goals, you seem to have the motivation to achieve them with no problems....and you look great awesome job!

[Big D]

sorry i'll have to come back and read your post when i have more time, but I'm just hypnotized by the pictures, your gorgeous !!!!

[Dallas Hogan]

Cant wait to see you start SMASHIN some new PR's!! FIRE IT UP METALCHICK!!!!!!

[metalchick]

Well good luck on your goals, you seem to have the motivation to achieve them with no problems....and you look great awesome job!

Thanks Gymbrat! I am definitely motivated to be stronger and leaner then ever!!


sorry i'll have to come back and read your post when i have more time, but I'm just hypnotized by the pictures, your gorgeous !!!!

lol, Thanks Big D!


Cant wait to see you start SMASHIN some new PR's!! FIRE IT UP METALCHICK!!!!!!

Hopefully you won't have to wait long Dallas!!

[metalchick]

So, I ate as much as I wanted all week! I ate SOO much food, I almost can't believe it, and didnt really put on any weight (from 120lbs), just up 1 lb today. I really needed this mentally, and am now sick of junk food!

Just came back from a dinner with my friend at Applebees, we shared a massive plate of ribs with onion rings, a double chicken fiesta dinner, and chocolate chip cookie sundae for dessert!! Yum Yum

This was my first time eating ribs in over 10 years. I was vegetarian for a very long time, started eating fish and chicken awhile ago, and recently decided to eat red meat as well, and I must say I was missing out!!!

Starting tomorrow, cleaner eating. I will post my relative diet tomorrow!

Now time to go into a food coma!

[ange_d]

Hey metalchick,

Was great to meet you at provincials!
I did not see you onstage but not sure about your placing based on how cute and tight you looked backstage.

Great transformation and I love girls who like to throw heavy pounds around the gym.

[metalchick]

Hey Ange,

It was great to meet you as well! Congrats on your 2nd place finish! You looked amazing! :D

Yea, I am still a little confused about the placing. I'm guessing that I was a little too lean, and too muscular for bikini.
But either way next time I compete I will be doing figure!

Thanks, I love lifting heavy!


Hey metalchick,

Was great to meet you at provincials!
I did not see you onstage but not sure about your placing based on how cute and tight you looked backstage.

Great transformation and I love girls who like to throw heavy pounds around the gym.

[ange_d]

Hey Ange,

It was great to meet you as well! Congrats on your 2nd place finish! You looked amazing! :D

Yea, I am still a little confused about the placing. I'm guessing that I was a little too lean, and too muscular for bikini.
But either way next time I compete I will be doing figure!

Thanks, I love lifting heavy!

Awesome to hear you are going to give figure a shot!
I think you definitely have the muscle. Just get leaner and you'll do awesome!

[metalchick]

An outline of my maintenance meal plan:

Workout days

Meal 1: Healthy Pancake: 1 whole egg, 50g egg whites, 25g oats

Meals 2,3,4,5:
100g of Chicken or fish, or 75g of Lean steak
100g sweet potato or 125g brown rice
salad or veggies

Meal 6:
1 scoop MVP casein protein
1 scoop fibreteq or 1 tbsp natural pb

Non-Workout Days

Meals 4,5: No carbs


-- This is just the basic outline, will add or change things daily. And will track my weight to make sure the calories are right.

[metalchick]

I have decided to follow a high volume, and high frequency (of main lifts) routine. Possibly sheiko, or just plan out my own workouts, which is what I have been doing for a bit now.

I am going to start next week... Tweaked my shoulder blade yesterday overhead pressing :( Going to get fixed up tomorrow. I can tell that my body still isnt up to 100% -- probably because of all the junk I've been eating. Junk stops today, and my new program will start next week!

Going to stick with the bodybuilding split for this week.

[gregdoucette]

what federation u lifting in, u have some good raw numbers. Just stick to the 60 kg class.

[metalchick]

what federation u lifting in, u have some good raw numbers. Just stick to the 60 kg class.

I'll be lifting in the CPF and OPA (IPF). I'm already at 120lbs from dieting, and really don't want to go back up to 130lbs, which is why I'm planning to compete at 56 or 52kg

[GYMBRAT]

HOT :)

[Andre]

Hot and strong... a rare combination :D

[tiramisu]

Sheiko scares me. I've read it works, but it's a crazy amount of volume compared to what I've become accustomed to.

I may have to give it a try next year. If you end up giving it a try please log it. I'd like to see how it plays out.

[metalchick]

Sheiko scares me. I've read it works, but it's a crazy amount of volume compared to what I've become accustomed to.

I may have to give it a try next year. If you end up giving it a try please log it. I'd like to see how it plays out.


I've actually done Sheiko #29 before, it definitely works! It is a crazy amount of volume, but it really helps with dialing in form on the lifts. If you can handle the volume I would suggest it for sure! The only problem I have with it now is that it doesn't have overhead press as a main movement.

I've also been doing 5/3/1 lately... I see you have a log on it? It definitely works eh!

[metalchick]

I have decided to go with Wendler's 5/3/1 for this month... And will do Sheiko a bit later on. I think that 5/3/1 will be better to build my overall strength back, in relation to both powerlifting and strongwoman, whereas sheiko is better for only powerlifting.

I am taking my training maxes from very conservative maxes of:
Deadlift 200lb
Squat 185lb
Bench 100lb
Military Press 85lb

My training maxes are:
Deadlift 180lb
Squat 166.5lb
Bench 90lb
Military 76.5lb

I am going to do the "Boring But Big" Assistance, and add in one bodypart isolation per workout -- Keeping it simple!

:D

[metalchick]

MILITARY- 5's -- 60lb x 5, 65lb x 5, 70lb x 8 (strict press rep PR!)

Assistance:

Military 45lb x 10, 55lb x 10, 50lb x 10 -- shoulders were going numb :(
... so switched to....
Behind the Neck Presses 45lb x 10,10

Underhand grip Lat Pulldown (in place of chins) 70lb x 10, 80lb x 10, 90lb x 8, 100lb x 5 straight to 80lb x 5 (for 2 sets)

DB Curls: 20lb DB 5 x 10 reps

-- was feeling pretty good for this workout, overhead press is feeling STRONG, and I can tell that my form is much better then it has ever been! Had the craziest forearm pump after the lat pulldown, holy ****, my forearms felt like they were trying to explode through my skin! Building up the grip! :puff

[tiramisu]

I have decided to go with Wendler's 5/3/1 for this month... And will do Sheiko a bit later on. I think that 5/3/1 will be better to build my overall strength back, in relation to both powerlifting and strongwoman, whereas sheiko is better for only powerlifting.

I am taking my training maxes from very conservative maxes of:
Deadlift 200lb
Squat 185lb
Bench 100lb
Military Press 85lb

My training maxes are:
Deadlift 180lb
Squat 166.5lb
Bench 90lb
Military 76.5lb

I am going to do the "Boring But Big" Assistance, and add in one bodypart isolation per workout -- Keeping it simple!

:D


The only problem I see with doing 5/3/1 for a month is that it takes a few cycles for intensity to build up. The program works well in the long term but it's sub-optimal in the first couple of months. The macro cycles are probably around 6 or 7 months long before you need a reset.

[musclegeek19]

Looking great!!! Love the comparison pictures, keep up the amazing work!

[metalchick]

The only problem I see with doing 5/3/1 for a month is that it takes a few cycles for intensity to build up. The program works well in the long term but it's sub-optimal in the first couple of months. The macro cycles are probably around 6 or 7 months long before you need a reset.

I might end up doing it for more then a month, still haven't quite decided. Want to see how I'm feeling on it first. But I will most likely stick with it for a few months at least. Thanks!

[metalchick]

Looking great!!! Love the comparison pictures, keep up the amazing work!

Thanks Musclegeek -- love the name!!

[metalchick]

Took tuesday/ wednesday off -- was feeling TERRIBLE! So now I will be training three days in a row. yay!

Trained squats yesterday, and man am I sore today! Holy **** I have not felt like this in about a month! Its awesome!!

Squat 5/3/1 (wide stance): 125 x 5, 135 x 5, 145 x max -- 10 reps
Close Stance Squat: 95lb 3 x 10 reps
I have NEVER done close stance squats before a few weeks ago, and my inner quads are lacking, so I think this is really going to help with my form, and getting my weaknesses stronger. They seem to be helping already!
Front Squats: 65lb, 2 x 10 reps

After this my legs were pretty dead!
So just did some light DB lunges for 3 sets, and seated calf raises.

BENCH today!! :bch

[musclegeek19]

Took tuesday/ wednesday off -- was feeling TERRIBLE! So now I will be training three days in a row. yay!

Trained squats yesterday, and man am I sore today! Holy **** I have not felt like this in about a month! Its awesome!!

Squat 5/3/1 (wide stance): 125 x 5, 135 x 5, 145 x max -- 10 reps
Close Stance Squat: 95lb 3 x 10 reps
I have NEVER done close stance squats before a few weeks ago, and my inner quads are lacking, so I think this is really going to help with my form, and getting my weaknesses stronger. They seem to be helping already!
Front Squats: 65lb, 2 x 10 reps

After this my legs were pretty dead!
So just did some light DB lunges for 3 sets, and seated calf raises.

BENCH today!! :bch

Nice work! How's your body weight looking? Smart thinking on turning weaknesses into strengths... you definitely have the mindset! :goodluck

[Big D]

Nice work MC,
that's one hell of a leg workout!!

we need more pics :p

[GYMBRAT]

yup more pics haha :D

[metalchick]

Okay I will take more pics next week, maybe some action shots!

Weight is holding aroung 125lb, planning on slowly going back down to 120 over the next few weeks.

Here is the bench workout from yesterday:

Bench 5/3/1: 70lb x 5, 75 x 5, 80 x max (14 reps)
Close Grip: 65lb 3 x 10 reps, 45lb 2 x 10 reps
Incline DB Bench: 15lb DB x 10, 20lb x 10, 25lb x 10
Tricep Pushdowns: 20lb 3 x 10 reps
Straight Bar Curls - wide grip: 30lb 3 x 10 reps

[macka]

betcha you can do 100 for 6 reps in the bench press easily.

[8rad]

wow metalchick that's a great body transformation, your doing a great job.

keep up the good work!

[metalchick]

betcha you can do 100 for 6 reps in the bench press easily.

Thanks, I will find out soon enough! :)


wow metalchick that's a great body transformation, your doing a great job.

keep up the good work!

Thanks 8rad!

[metalchick]

Haven't had much free time to post!!

Here are the last few workouts:

Deadlift 5's (Saturday July 17/10)

Deadlift 5/3/1:
135 x 5, 145 x 5, 155 x 5 (was supposed to be my max reps set, but was feeling pretty good, so went for a heavier single) 185 x 1, 205 x 1.

Done as a "circuit":
Romanian Deadlift: 135lb x 8, 8, 10
Leg Curl: 60lb x 10, 70lb- 4 x 10 reps
Barbell Rows: 65lb, 3 x 10 reps

Then did a complex, for 3 sets, 6 reps per movement:

45lb bar
Hang Snatch-Hang Clean- Jerk- Underhandgrip Row- Underhand Romanian DL

[metalchick]

Last week my body was completely DESTROYED feeling, a little reminder to myself to KEEP IT SIMPLE for now!


Tuesday - Strict Overhead Press

OHP 5/3/1: 65 x 3, 70 x 3, 70 x max (10 reps) -- This matches my strict press max reps at 70lb from Dec 09. Yay! Its crazy how quickly my upper body movements are progressing :)

Strict Press: 45lb x 10, 55lb x 10, 50lb x 10
BN Jerks: 45lb- 3 x 10 reps, really focused on being explosive and dipping down low
Lat Pulldown: 60lb x 10, 75lb - 3x10, 60lb x 10
Straight Bar Curls: 30lb bar 3 x 10 reps (wide grip)

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Wednesday - SQUAT!!

Squat 5/3/1: 135 x 3, 145 x 3, 150 x 3, was feeling a little ambitious so went for a single... 165 x 1, 175 x 1, 185 x 1- was fairly smooth, squat was being a little slow that day, so the 185 was as well, definitely not a max though!

Front Squats: 65lb, 5 x 10 reps
Walking Barbell Lunges: 30lb bar 5 sets across gym length.
I suck big time at lunges, I used to hate them so didnt EVER do them, and am paying for it now! lol, oh well
Glute Press, lighter weight 3 x 10 reps

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Thursday- Bench

Bench 5/3/1: 75 x 3, 80 x 3, 85 x max (11 reps)

Close Grip Bench: 45lb x 10, 55 x 10, 45lb 3 x 10 reps
Supersetted with Incline DB Press: 20lb DB x 10, 25lb DB 4 x 10 reps

Face Pulls: 40lb- 3 x 10 reps, 50lb- 2 x 10 reps, really focused on pulling shoulder blades together and squeezing traps
Low Pulley Cable Curls: I have never done these before (started with DB curl but it was hurting my right shoulder, so decided to try these, and no pain!)
40lb x 10, 50lb x 10, 40lb x 10


Good week so far, been feeling pretty strong physically and mentally

Ready to RUIN deadlift tomorrow :beat

[Dallas Hogan]

Smash!!! That dl 2mor