Heavy Lifting Goals for Ladies?

I've been lifting off and on for 20 years, consistently for the last 2 1/2. My best squat within the last year was 315, with a competition best of 209 ( my squat fell apart on me this year and I'm working on getting it back together). Best bench is 120, with 110 in comp. Deadlift is 330, both gym and comp. I'm 5'8.5", 170lbs. Squat goal for the year is to get it back to where it was, bench is to bench my bodyweight, and deadlift, I'm gunning for 400+ by the end of the year.

How is your squat comp weight so far off?

My squat fell apart on me earlier this year. One week I was taking 275 to depth for reps, the next week, couldn't get 185 half way down. No injury, nothing to explain it. The strength is still there, just working on getting my body and my brain to trust each other again getting out of the hole.

First comp, I bombed out on squats - thought I had backed the weight off enough to go clean but I didn't. Second comp I backed the weight off even more to accommodate, just so I could get a clean squat so they could actually give me the provincial deadlift record. Anyone who has seen the video of my competition squat agrees I could have gone a fair bit heavier and still been clean.

What fed and meet was that?

Alberta Powerlifting Union. First meet was farewell to w-95, second was big rock open

I've been lifting off and on for 20 years, consistently for the last 2 1/2. My best squat within the last year was 315, with a competition best of 209 ( my squat fell apart on me this year and I'm working on getting it back together). Best bench is 120, with 110 in comp. Deadlift is 330, both gym and comp. I'm 5'8.5", 170lbs. Squat goal for the year is to get it back to where it was, bench is to bench my bodyweight, and deadlift, I'm gunning for 400+ by the end of the year.

How is your squat comp weight so far off?

My squat fell apart on me earlier this year. One week I was taking 275 to depth for reps, the next week, couldn't get 185 half way down. No injury, nothing to explain it. The strength is still there, just working on getting my body and my brain to trust each other again getting out of the hole.

First comp, I bombed out on squats - thought I had backed the weight off enough to go clean but I didn't. Second comp I backed the weight off even more to accommodate, just so I could get a clean squat so they could actually give me the provincial deadlift record. Anyone who has seen the video of my competition squat agrees I could have gone a fair bit heavier and still been clean.

What fed and meet was that?

Alberta Powerlifting Union. First meet was farewell to w-95, second was big rock open

I hope you keep coming out. Alberta has a good fed. I run Ontario.

My most recent competition results were our national championships.

bw:121.5lbs
squat:231.5lbs
bench:121.3lbs
deadlift: 297.6lbs

fwiw, I could pull over 200lbs almost as soon as I started training but it took years to go from 200 to over 300. Newbie gains are great but they do start to taper off. The die hards are the ones who continue despite slow gains and set backs.

Current weights: 225 back squat, 135 bench, 100 strict OHP (hit 105 once), 265 deadlift. i also pulled 200 right off the bat on DL. Would like to get to 150 bench & 300 deadlift by end of summer and 250 back squat by end of year. I have not worked on bench nearly as much as my other lifts. OHP i pretty stalled but i am coming along in push press and jerk. I have a deadlift comp at end of summer so I am not training my back squat as much as usual right now. I saw major gains on back squat doing the old-fashioned 20 consecutive back squat challenge this spring. I am 170 and plan to stay here til after a powerlifting meet at end of summer because that's where I would currently be most competitive. ...then drop down to 165 (aka 75 kg) and evaluate from there. i have a big Crossfit comp in October, and I think my optimal weight would be 155; that would put me about 20% Bf if I maintained my current muscle mass. I have been lifting with barbells for 8 months but I have been using dumbbells and machines off and on since 2000 ish.

I don't remember my weights, as I got sick...then we had to stop using that gym (hubbs no longer in the Navy) and work has kept me from having time to find a different one....anyway I do remember that I was squatting 190. The rest I don't remember, but it was enough to make some of the Navy boys cry. My only goal is to fix my blood pressure (it bottoms out). A bonus to it is that I will keep going, hoping to catch up to my husband's numbers.

I've been lifting heavy since early February starting with SL and now transitioning to 5/3/1. I've never tested a 1rm but should have some firmer numbers on that in a couple of weeks.

Current stats: 5'8" 166lbs
Squat 140lbs x 6
Deadlift 155lbs x 5
Bench 120lbs x 3
OHP 70lbs x 6

I'm starting to get a little frustrated with my DL's as I was hoping to have broken body weight by now, but that's one of my reasons for moving to 5/3/1, we'll see how it goes. I haven't set any specific goals as far as how much weight by when, but I'd love to get my bench up to body weight and my OHP over 100lbs.....eventually.

This is great information to save for future reference. Thanks for posting/sharing the info!

I've been lifting since sept 2013
BW is 180 ish and 5'5"

I haven't tested any maxes since my last competition in April but here's where I am now.

DL PR is 285
Squat 250 ( I'm pretty sure this is higher now I've been doing sets of 8-10 reps at 210 lately)
Bench PR 115 (I've totally slacked off on benching as I am training for my next strongman comp)
OHP 115
And my strongman event numbers:
Log Press 120
Yoke 350 for 60 ft
Sled drag 500lbs
Atlas stones 200 lbs

Ive been lifting for 10 weeks now and love it.

5'6 204lbs, goal =155 one of these days.

all with 45lb bar

deadlift 60kg- struggling to advance due to form. Seem to keep cheese grating my shins...any suggestions would be greatly appreciated.
OHP 20kg...hardest
Row 35kg
Squat 75kg
leg press 110kg
Bench 35kg.

5x5
I dont have a goal or end point set in stone just keeping doing it.

deadlift 60kg- struggling to advance due to form. Seem to keep cheese grating my shins...any suggestions would be greatly appreciated.

The only suggestion I have for this is yoga pants.

deadlift 60kg- struggling to advance due to form. Seem to keep cheese grating my shins...any suggestions would be greatly appreciated.

The only suggestion I have for this is yoga pants.

and make sure your using a barbell made for deadlifting

knee socks. Most people don't have access to a nice variety of bars. Me personally, I'd like access to a super whippy deadlift bar

You should also not really be scraping it up your legs so much. I used to have grated shins but after years of lifting, the bar is close to my shins but barely touching.

I'm 5'4 about 190lbs

All of these are my usual weight for reps, I've never really tried for a 1RM

Squat 185
Deadlift 145
(I've got horrible hand grip and haven't tried anything yet to assist)
Clean and Press 80
Leg Press 340

I wouldn't say I'm new to lifting, but I've been working on my routine a lot, and switching things up so these numbers are always changing. I'm not a big chest presser, and when I do, I use dumbbells which are a lot more challenging for me. Also, I had a hip strain which stalled my squats, but it turned into a hip injury which has stopped them altogether so we'll see where I'm at when I heal :ohwell:

I'm 5'4 about 190lbs

All of these are my usual weight for reps, I've never really tried for a 1RM

Squat 185
Deadlift 145
(I've got horrible hand grip and haven't tried anything yet to assist)
Clean and Press 80
Leg Press 340

I wouldn't say I'm new to lifting, but I've been working on my routine a lot, and switching things up so these numbers are always changing. I'm not a big chest presser, and when I do, I use dumbbells which are a lot more challenging for me. Also, I had a hip strain which stalled my squats, but it turned into a hip injury which has stopped them altogether so we'll see where I'm at when I heal :ohwell:

Fat Gripz - use them on your warm up sets and some work sets. Dumb bells and barbells. Your grip strength will grow ridiculously fast.

http://amzn.to/1uAYpwZ


Also rack pulls with heavier weights improve grip strength.

Even holding the bar as hard as possible will help.

Thanks! I've only heard of people saying to use straps on the sets you need so you can still increase weight, not stall, and wait for grip strength to grow. Which I never felt like trying lol

deadlift 60kg- struggling to advance due to form. Seem to keep cheese grating my shins...any suggestions would be greatly appreciated.

The only suggestion I have for this is yoga pants.

and make sure your using a barbell made for deadlifting

knee socks. Most people don't have access to a nice variety of bars. Me personally, I'd like access to a super whippy deadlift bar

You should also not really be scraping it up your legs so much. I used to have grated shins but after years of lifting, the bar is close to my shins but barely touching.

this.

it's better to have it a little to close than a little to far away- but I don't understand the recent obsession with tall socks and bashed to hell shins. I rarely scrap my shins.

My guess would be that you need to stick your butt out more and make sure your lower back is flat -- that should put you slightly forward so you're pulling more up when the bar is lower. Or you're starting with the bar too close to your shins. I start with it over my the ball of my foot is -- a few inches back from my toe end, then bend forward so that my shins are touching the bar. But as I lift up, the bar doesn't scrape my shins.

Will try this! Thanks