Female training-PTC style - Ausbb

PTC · 17-09-2009, 02:13 AM

This thread is not for telling you girls how to train. Its purpose is to inform you on how other girls are lifting at another gym, what progress they are making etc.

Firstly, every single girl that lifts at PTC wants exactly the same thing that every girl busting their ass in gyms around the world wants, to be sexier.

I dont have a single girl lifting to get huge or even remotely larger, less bodyfat and a more defined upperbody, nice legs and butt. Thats the physical goals for every girl.

The strength goals though are quite interesting. Firstly it was to do dead hang wide grip unassisted chins. They've seen Nina doing them, and they all want that.

Once they had been lifting for a few weeks, and they realised they were getting stronger, they then liked the fact they could match the men in some lifts. Deadlift especially. Nina and Amanda have also squatted 100kg+.

I currently have over 20 girls at PTC. They all vary in the ammount of sessions they do per week.

Nina, Bec, Annie and Amanda all do over 7 each, they do 2 sessions per day quite often. These are the 4 strongest girls in the gym, and fittest.

The rest all do around 2-3 with some doing just 1 session per week.

Nina did 3 sessions yesterday, but only went for a 3k run tonight.

As far as weights used goes, instead of going back, I'll just comment on what happened tonight.

Annie is preparing for our lifting comp on Saturday, so she just tested her openers. She benched 55kg easily, squatted 80kg, powercleaned 61kg, push pressed 40kg x 8. Annie has been training since March.

Bec squatted 75kg, Christy squatted 70kg, both efforts are PB's

Kat trained later on tonight and squatted 80kg. These squats are all well below parallel. Kat also benched 50kg.

I have Vicki training tomorrow, she is 36yo, weighs 58kg, benches 52.5kg, deadlifts 110kg and squats 75kg. Less than 12 months lifting.

I have a group of 4 women who started on Tuesday, aged between 30-42, very unfit and out of shape, 3 of them smokers. They have booked in to train 4 mornings a week.

They do KB deadlifts, swings, cannonballs, step ups with weight, bench press, military press, KB bent rows and 10 minutes of different cardio every session.

Their progress will interest the beginners, while the more experienced of you can follow the other girls.

Thats a pic of Bec and Annie, fooling around with a 210kg deadlift lol

Annie deadlifts 125kg and Bec can do 130kg

Amanda does 136kg and Brittany 135kg, Nina's best is 127.5kg

Thats Brittany deadlifting 135kg @ 70kg and 19yo, 6 months of lifting.

Thats Nina chinning with added weight,her best is 16 full range deadhang chins.

As I get other pics of the girls, I'll post them up.

Feel free to ask any questions.

katie · 17-09-2009, 11:26 AM

Very inspiring PTC. I'd love to hear the girls' results for the upcoming BATB - hear a lot about the guys but not necessarily about the girls!!

17-09-2009, 11:33 AM

I have to show this to my Fiancee. Nice work girls!

PTC · 17-09-2009, 12:41 PM

Unfortunately only Vicki and Annie are competing, another girl has a wedding on Saturday and most are going to that.

Nina is too busy feeding everyone and she'd ratherlet the other girls lift and win.

she normally does the Strongman and competes with the men

17-09-2009, 12:48 PM

Be sure to take lots of photos and videos!!!

PTC · 17-09-2009, 04:27 PM

Max has been thinking of doing a video of just the girls lifting anyway.

17-09-2009, 04:41 PM

I was more talking about BATB3!

I have sent this out to a few of the ladies at my work who either go to the gym or want to get fit and toned. They were pretty amazed.

hyjak · 17-09-2009, 04:51 PM

so whens the "Girls of PTC" swimsuit calendar coming out?

PTC · 17-09-2009, 05:48 PM

Got your swimsuit yet David

I'll film every lift the girls do Josh

raphsta · 13-10-2009, 01:21 PM

Hey Markos,
I'm interested to know how the girls are progressing.. Particularly the group of 4 you mentioned..

Cheers,
Raphael

17-09-2009, 02:13 AM	#1 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Female training-PTC style This thread is not for telling you girls how to train. Its purpose is to inform you on how other girls are lifting at another gym, what progress they are making etc. Firstly, every single girl that lifts at PTC wants exactly the same thing that every girl busting their ass in gyms around the world wants, to be sexier. I dont have a single girl lifting to get huge or even remotely larger, less bodyfat and a more defined upperbody, nice legs and butt. Thats the physical goals for every girl. The strength goals though are quite interesting. Firstly it was to do dead hang wide grip unassisted chins. They've seen Nina doing them, and they all want that. Once they had been lifting for a few weeks, and they realised they were getting stronger, they then liked the fact they could match the men in some lifts. Deadlift especially. Nina and Amanda have also squatted 100kg+. I currently have over 20 girls at PTC. They all vary in the ammount of sessions they do per week. Nina, Bec, Annie and Amanda all do over 7 each, they do 2 sessions per day quite often. These are the 4 strongest girls in the gym, and fittest. The rest all do around 2-3 with some doing just 1 session per week. Nina did 3 sessions yesterday, but only went for a 3k run tonight. As far as weights used goes, instead of going back, I'll just comment on what happened tonight. Annie is preparing for our lifting comp on Saturday, so she just tested her openers. She benched 55kg easily, squatted 80kg, powercleaned 61kg, push pressed 40kg x 8. Annie has been training since March. Bec squatted 75kg, Christy squatted 70kg, both efforts are PB's Kat trained later on tonight and squatted 80kg. These squats are all well below parallel. Kat also benched 50kg. I have Vicki training tomorrow, she is 36yo, weighs 58kg, benches 52.5kg, deadlifts 110kg and squats 75kg. Less than 12 months lifting. I have a group of 4 women who started on Tuesday, aged between 30-42, very unfit and out of shape, 3 of them smokers. They have booked in to train 4 mornings a week. They do KB deadlifts, swings, cannonballs, step ups with weight, bench press, military press, KB bent rows and 10 minutes of different cardio every session. Their progress will interest the beginners, while the more experienced of you can follow the other girls. Thats a pic of Bec and Annie, fooling around with a 210kg deadlift lol Annie deadlifts 125kg and Bec can do 130kg Amanda does 136kg and Brittany 135kg, Nina's best is 127.5kg Thats Brittany deadlifting 135kg @ 70kg and 19yo, 6 months of lifting. Thats Nina chinning with added weight,her best is 16 full range deadhang chins. As I get other pics of the girls, I'll post them up. Feel free to ask any questions.

17-09-2009, 11:26 AM	#2 (permalink)
katie Active Member Join Date: May 2009 Gender: Posts: 1,130	Very inspiring PTC. I'd love to hear the girls' results for the upcoming BATB - hear a lot about the guys but not necessarily about the girls!! __________________ Rock climbing since 2005; running and resistance training since May 2009

17-09-2009, 04:51 PM	#8 (permalink)
hyjak Active Member Join Date: Jul 2009 Location: Melbourne Gender: Posts: 1,877	so whens the "Girls of PTC" swimsuit calendar coming out? __________________ Resident Reese's addict - powered by peanut butter cups

17-09-2009, 05:48 PM	#9 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Got your swimsuit yet David I'll film every lift the girls do Josh Last edited by PTC; 17-09-2009 at 06:01 PM.

17-09-2009, 11:33 AM	#3 (permalink)
Josh_GTiR Guest Posts: n/a	I have to show this to my Fiancee. Nice work girls!

17-09-2009, 12:41 PM	#4 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Unfortunately only Vicki and Annie are competing, another girl has a wedding on Saturday and most are going to that. Nina is too busy feeding everyone and she'd ratherlet the other girls lift and win. she normally does the Strongman and competes with the men

17-09-2009, 12:48 PM	#5 (permalink)
Josh_GTiR Guest Posts: n/a	Be sure to take lots of photos and videos!!!

17-09-2009, 04:27 PM	#6 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Max has been thinking of doing a video of just the girls lifting anyway.

17-09-2009, 04:41 PM	#7 (permalink)
Josh_GTiR Guest Posts: n/a	I was more talking about BATB3! I have sent this out to a few of the ladies at my work who either go to the gym or want to get fit and toned. They were pretty amazed.

13-10-2009, 01:21 PM	#10 (permalink)
raphsta Junior Member Join Date: Sep 2009 Location: Sydney Gender: Posts: 120	Hey Markos, I'm interested to know how the girls are progressing.. Particularly the group of 4 you mentioned.. Cheers, Raphael