Female training-PTC style - Page 2 - Ausbb

Christian · 13-10-2009, 01:32 PM

What are the girls desired goals makros?

PTC · 13-10-2009, 03:17 PM

I've been neglecting the womens section, I apologize.

Vicki won the comp, she totalled 320kg @ 58kg for a Wilks of 362.88

Annie managed 380kg @ 76kg for a Wilks of 356.02

Vicki with 40kg overhead, a PB

Annie with a 127.5kg deadlift

Annie with a 57.5kg bench press

Vicki preparing for a 40kg powerclean, she got 42.5kg

Annie with 50kg overhead

Annie with 55kg overhead

Vicki with a 110kg deadlift

Vicki with a 105kg deadlift

Annie with a 127.5kg deadlift

Vicki with a 40kg powerclean

PTC · 13-10-2009, 03:31 PM

I have 5-6 girls lift on a regular basis at my Olympic lifting session. This session is mainly to aid with basic form, none of these girls are remotely interested in competing in Olympic lifting.

I'm already starting to see results.

Annie powercleans 61kg
Nina powercleans 57.5kg
Elissa powercleans 57.5kg
Bec powercleans 57.5kg
Amanda powercleans 57.5kg

Elissa also jerks 57.5kg, she is extremely close to bodyweight overhead.

Amanda now totals 401kg, she joins Nina in the 400kg club. Annie is on 386kg, she will join them shortly. Bec and Brittany are over 350kg.

Amanda and Britt have just returned after a layoff, and Amanda has just reclaimed her deadlift record of 136kg. Britt has pulled 135kg, Bec has pulled 130kg, as has Annie.

Nina is the only girl to deadlift double bodyweight, Vicki and Britt are very close.

The group of middle aged woman who recently started are going okay. There is now a group of 6 and they lift mostly 2-3 times a week.

They need to do an evening session with my strong girls to get a grasp on what other girls can do, they think everything is too heavy or too hard. Patience is required.....by me.

PTC · 15-10-2009, 12:03 AM

Bec deadlifted 137.5kg tonight, and became the first girl to deadlift 300lbs at PTC.

Elissa benched 55kg weighing 61kg. She is closest to becoming the second girl to bench bodyweight. She also deadlifted 105kg, its easily her worst lift.

PTC · 16-10-2009, 12:06 AM

Tonight Elissa became the first girl to powerclean over bodyweight with 62.5kg @ 60kg.

Amanda also powercleaned 60kg. I now have 3 girls who clean 60kg+

16-10-2009, 12:07 AM

Far out, I need to get my **** sorted.

PTC · 16-10-2009, 12:30 AM

The Weightlifting sessions are paying off for all the clients that attend them.

The 3 leading girls with powercleans all do the Weightlifting session.

Elissa 62.5kg
Annie 61kg
Amanda 60kg

I have PLENTY of "guys" at PTC that cant clean bodyweight, yet they dont come to these sessions.

Two guys that come to all of them are Max and Dim

Max 112.5kg @ 72kg
Dim 92.5kg @ 69kg

Surprised that more dont join in really.

PTC · 29-10-2009, 02:53 PM

I have been using the power rack I got from Gym Direct to good use.

Annie did rack pulls with 150kg, a few of the other girls got 130-140kg.

Were also doing deload bench press, the girls are using 80kg.

Deadstop squats off the pins with up to 60kg are damn hard.

Nina did GVT with 60kg in the squat....10 x 10 with 60sec rest.

29-10-2009, 03:17 PM

Deload = negative reps?

PTC · 29-10-2009, 03:56 PM

No, we use bands that deload thebar as it gets closer to the chest, then the assistance lessens as we approach lockout.

It changes the load pattern of a regular lift, which is hard at the bottom easy at the top, this works the exact opposite way, the weight is light at the bottom and heavy at the top.

With conventional lifting, the most weight you can lift on a particular exercise is the weight that you can move at the hardest part, generally the bottom, therefore the top portion of the lift never gets tested.

This is a way around that, overloading the part of the lift that is generally coasting.

As an example, the girls never get to use 80kg in the bench press, so no overload at the top.

13-10-2009, 01:32 PM	#11 (permalink)
Christian Active Member June10MOTM Join Date: Aug 2009 Location: Sydney Gender: Posts: 5,826	What are the girls desired goals makros? __________________ S.P.N.H - Strength Power Nutrition Health http://www.facebook.com/spnhsydney *Information I provide does not substitute a proper medical evaluation by a medical professional; nor does it constitute practitioner/patient relationship, or liability, in any way.

13-10-2009, 03:31 PM	#13 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	I have 5-6 girls lift on a regular basis at my Olympic lifting session. This session is mainly to aid with basic form, none of these girls are remotely interested in competing in Olympic lifting. I'm already starting to see results. Annie powercleans 61kg Nina powercleans 57.5kg Elissa powercleans 57.5kg Bec powercleans 57.5kg Amanda powercleans 57.5kg Elissa also jerks 57.5kg, she is extremely close to bodyweight overhead. Amanda now totals 401kg, she joins Nina in the 400kg club. Annie is on 386kg, she will join them shortly. Bec and Brittany are over 350kg. Amanda and Britt have just returned after a layoff, and Amanda has just reclaimed her deadlift record of 136kg. Britt has pulled 135kg, Bec has pulled 130kg, as has Annie. Nina is the only girl to deadlift double bodyweight, Vicki and Britt are very close. The group of middle aged woman who recently started are going okay. There is now a group of 6 and they lift mostly 2-3 times a week. They need to do an evening session with my strong girls to get a grasp on what other girls can do, they think everything is too heavy or too hard. Patience is required.....by me. Last edited by PTC; 15-10-2009 at 12:04 AM.

13-10-2009, 03:17 PM	#12 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	I've been neglecting the womens section, I apologize. Vicki won the comp, she totalled 320kg @ 58kg for a Wilks of 362.88 Annie managed 380kg @ 76kg for a Wilks of 356.02 Vicki with 40kg overhead, a PB Annie with a 127.5kg deadlift Annie with a 57.5kg bench press Vicki preparing for a 40kg powerclean, she got 42.5kg Annie with 50kg overhead Annie with 55kg overhead Vicki with a 110kg deadlift Vicki with a 105kg deadlift Annie with a 127.5kg deadlift Vicki with a 40kg powerclean

15-10-2009, 12:03 AM	#14 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Bec deadlifted 137.5kg tonight, and became the first girl to deadlift 300lbs at PTC. Elissa benched 55kg weighing 61kg. She is closest to becoming the second girl to bench bodyweight. She also deadlifted 105kg, its easily her worst lift.

16-10-2009, 12:06 AM	#15 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Tonight Elissa became the first girl to powerclean over bodyweight with 62.5kg @ 60kg. Amanda also powercleaned 60kg. I now have 3 girls who clean 60kg+

16-10-2009, 12:07 AM	#16 (permalink)
Josh_GTiR Guest Posts: n/a	Far out, I need to get my **** sorted.

16-10-2009, 12:30 AM	#17 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	The Weightlifting sessions are paying off for all the clients that attend them. The 3 leading girls with powercleans all do the Weightlifting session. Elissa 62.5kg Annie 61kg Amanda 60kg I have PLENTY of "guys" at PTC that cant clean bodyweight, yet they dont come to these sessions. Two guys that come to all of them are Max and Dim Max 112.5kg @ 72kg Dim 92.5kg @ 69kg Surprised that more dont join in really.

29-10-2009, 02:53 PM	#18 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	I have been using the power rack I got from Gym Direct to good use. Annie did rack pulls with 150kg, a few of the other girls got 130-140kg. Were also doing deload bench press, the girls are using 80kg. Deadstop squats off the pins with up to 60kg are damn hard. Nina did GVT with 60kg in the squat....10 x 10 with 60sec rest.

29-10-2009, 03:17 PM	#19 (permalink)
Zarkov Guest Posts: n/a	Deload = negative reps?

29-10-2009, 03:56 PM	#20 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	No, we use bands that deload thebar as it gets closer to the chest, then the assistance lessens as we approach lockout. It changes the load pattern of a regular lift, which is hard at the bottom easy at the top, this works the exact opposite way, the weight is light at the bottom and heavy at the top. With conventional lifting, the most weight you can lift on a particular exercise is the weight that you can move at the hardest part, generally the bottom, therefore the top portion of the lift never gets tested. This is a way around that, overloading the part of the lift that is generally coasting. As an example, the girls never get to use 80kg in the bench press, so no overload at the top.