kelly_e_montana Member

Hello, I have done CrossFit off and on for 5 years plus. I am also a competitive powerlifter. I have been certified as a coach in weightlifting and powerlifting as well. The good: community, accountability, motivation, progression, and variety. I also have great coaches at my box. CrossFit introduced me to the barbell,…

200 kg deadlift (440), 225 lb bench, 350 squat

Get another opinion from someone in sports medicine. You are not lifting super heavy, just similar to real life movements. Plenty of powerlifters have comeback from back problems. Every time I've had any kind of an injury the doctor has told me just to switch hobbies and I think that's a really low lying fruit way to go…

Go see a counselor about body image issues and body dysmorphia.

Generally 5 lb and it lasts till it's done.

Honestly I don't have to tell myself anything because I've learned to choose things that I actually enjoy. I hike. I compete in powerlifting. I like ice skating. I enjoy swimming and Pole Fitness. I love yoga. Basically just do things like get you moving that don't make you dread doing them. If you do something that you…

I have not tried to one rep max in a year but last year I was at 315 low bar (gym PR/297 IPF meet PR) at 178-180, 5'5", 43 years old. I had to switch back to high bar due to some physical issues and am currently at 235# 5 sets of 6 reps high bar, hoping to get my high bar one rep max over 300. I didn't start lifting until…

Hips? No. Thighs, probably. You could also be holding on to slightly more water due to inflammation. You could also have increased glycogen stores.

Creatine monohydrate. Just the stuff itself, not in a mix, so you can control the dose. I never suffered any I'll effects from it personally, which is anecdotal, but it's widely studied and effective for many. I don't take it anymore because I'm in a zone where I have to cut to my weight class in competition. But, if I…

Goals: By mid October, 325# squat, 200# bench, #420 conventional deadlift. By end of year, #185 power clean and #155 strict press PRs: 315# squat, 180# bench, 400# conventional deadlift, 175# power clean, #145 strict press

It would be beneficial to know what kind of pain you're having. It could be form you could have some sort of imbalances that need to be corrected. I know that I have good squat form but I'm having SI joint issues and that's just because of years and working in one plane. What's causing squat pain is often very personal…

Hollow holds are good substitute for planks and won't put any stress on your shoulders. There are also a lot of Pilates cores exercises that don't involve the shoulders. I wasn't able to use my arm for 6 months because I had a bone graft in my wrist. I did belt squats, leg extensions, jumping lunges, high box step-ups,…

I have really like crazy bell benches for building stability in my shoulders. They are like a bamboo bench but you take bands and hook kettlebells on the outsides of the bar. I would start light and use it as kind of a rehab exercise for shoulder stability. I'm sure if you google crazy bell bench or bamboo bench you can…

I have really big traps for a female and not through any kind of hypertrophy program. I got them from a lot of heavy deadlifting and doing cleans.

I got to 380 with no use of straps on my conventional deadlift. I will use them every couple months for accessory work. I sure can't handle the hook grip for my deadlift but more power to those who can. I don't do much other deadlift grip work but I do CrossFit a couple of days a week so that probably takes care of a lot…

I was introduced to barbell movements through CrossFit at age 39. When I went to a regular gym and worked with a trainer, all they wanted to show me was isolation exercises with little dumbbells.I found that I really liked powerlifting and strength training in general, so I joined the local barbell club. We have one in my…

At the level that you're at you shouldn't worry about this too much. Walking would be a great addition to strength training at your beginner level.

I would try to lift as much as possible without straps. I use straps when I am doing working sets that are closer to my one rep max and my group tends to be the first thing that fails. I don't use them for heavy singles or anything like that just sets where I want to overload my legs and back but my group will fail first.…

Age 44, female, best lifts @180ish have been 315 squat, 165 paused bench, and 375 dl. I have hit a 380 DL and a 170 bench at a higher body weight.

So I was talking with Priscilla Ribic of IPF Hall of Fame two weeks ago, and they program heavy flyes for her a lot. Her coach said her biggest predictor of when her bench would go up was her gains on her flyes. She does three compound lift days per week and two days of accessory work. (She only squats once per week, which…

I have zero idea and I have been searching for a half hour. I just squatted 297, benched 154, and deadlifted 358 in a USAPL Raw meet at 82 kg bw, age 43. Would love to post my DL cuz I could have gone 15-20 pounds more but was just trying to be conservative and win my weight class in the open division, which I did. Ready…

Try Vitargo if you don't feel you can eat before a WOD. If I have an hour or two, I will try to get in 50 g of starchy carbs, usually a spotty banana with old fashioned oatmeal.

I don't mind long workouts. I can pace myself. What I have trouble with is shorter, heart and lung, lactic-acid fests. The worst I have ever felt after a workout was after Crossfit Open 14.5/16.5, which was 21-18-15-12-9-6-3 rep scheme of thrusters and burpees (65# for women, 95# for men). My fastest time to date is 16:11…

amazing!

4:16 Annie Rx! not bad for 43 years old! :)

I started between 230 and 240. I weigh 170-185, depending on what I'm focusing on athletics-wise, and I am not looking to get below 165 at any time. I compete in powerlifting now and dabble in Crossfit competitions as well. Right now I'm doing 4-5 sessions of lifting per week plus 3-4 Crossfit metabolic conditioning…

Rogue.

I think it sounds like a great set up. Also, your lifts will be better if your core is stronger.

I do Crossfit with my powerlifting training and I do well in PL. I do have to back off my workouts and make them much shorter during a peaking period before a meet. That being said, I eat a ton to keep up with it (2500-2700 calories per day). It would be very, very difficult for me to eat in a deficit while doing that so I…

This is a strength program, and it sounds like the OP wants a hypertrophy (bodybuidling program). I strongly endorse SL for a strength program, but its goal is not aesthetics.