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View Full Version : Look like a cheerleader, lift like a man!



Caitlyn_Trout
05-18-2012, 03:07 PM
Hey everyone, my name is Caitlyn Trout. I am 22 years old and a grad student. I started powerlifting about 7 months ago and never looked back since then! I recently competed in my first meet at Laura's Sweatt Shop in Cincinnati, OH at the Women's pro/am. There, at 5'1, in the 123 weight class I got 240/110/275 raw with a combined total of 625. I am continuing to train at Berea Barbell in KY and plan on competing again in December at the North of the Border SPF meet.

http://www.wannabebig.com/forums/attachment.php?attachmentid=30623&stc=1&d=1337375566

Caitlyn_Trout
05-18-2012, 03:15 PM
I'm going ahead and posting yesterday's workout just to get started.

Thursday 5/17/12 - Lower body

SSB with 12.5 inch box - 5rm
65x5
105x5
155x5
175x3
Work - 105x5 (2x5)

Giant Camber Bar (14 in camber , 85 lbs) Conventional Deadlift standing on 3in. mats
85x6
135x6
185x6
205x6 (2x6)

Wide leg Leg Press
135x8
225x8
315x8
225x8

Super set with : 30lb DB glute bridges on bench -3x15
Hyper extentions 3x15

chevelle2291
05-18-2012, 03:21 PM
Solid lifts.

You are the first attractive powerlifter I have ever seen. Please don't ruin it by growing a beard.

Oh, and...

http://cdn.memegenerator.net/instances/400x/20610702.jpg

thecityalive
05-18-2012, 03:28 PM
Curious...what sparked the interest in PL?

Caitlyn_Trout
05-18-2012, 05:21 PM
Solid lifts.

You are the first attractive powerlifter I have ever seen. Please don't ruin it by growing a beard.

Oh, and...

http://cdn.memegenerator.net/instances/400x/20610702.jpg



Thanks I appreciate it, oh and I dont plan on growing a beard anythime soon....or like ever!

Caitlyn_Trout
05-18-2012, 05:22 PM
Curious...what sparked the interest in PL?


I always have had a passion for exercise and being active. I used to play 3 sports in high school, ironic that this log is called "look like a cheerleader lift like a man" because I never cheered. But anyway last year I had gotten up to running 5 miles a day and mass amounts of cardio but started to plateau without seeing the results I wanted. I didn't realize that in order to look toned or fit I needed to lift. I started dating a powerlifter who I went to school with and he convinced me that I needed to start lifting. After a few months it had turned out that I was pretty decent and learned quickly so he talked me into doing a meet. After the meet and seeing what I could actually do, I was addicted to it. I'm a long way off from being pro but that has become my new goal. I lift raw right now but I plan on switching to gear after I develop my raw strength some more. Sorry I wrote a novel just now.

krazylarry
05-18-2012, 09:30 PM
Chevelle fantastic penguin pic!

And Caitlyn don't rule out the beard just yet. If you put up some good numbers, keep a femine body and have a sweet lumber jack beard, you will cover all the bases of badassness and will be the 2nd most talked about thing in powerlifting circles, right after adrol vs dbol lol.

Caitlyn_Trout
05-19-2012, 05:39 AM
Chevelle fantastic penguin pic!

And Caitlyn don't rule out the beard just yet. If you put up some good numbers, keep a femine body and have a sweet lumber jack beard, you will cover all the bases of badassness and will be the 2nd most talked about thing in powerlifting circles, right after adrol vs dbol lol.


Although that would be neat, (the badassness I mean), I just don't know if my bf could handle me having a beard sweeter than his. But nonetheless, I will be compensating with a quarter sleeve tattoo instead. Should have it done in the next few weeks. BTW, I will be posting a new workout this evening sometime after 4 so make sure to come check it out!

bloodybob
05-19-2012, 01:39 PM
Epic pic. Chalk, belt, converse... and nail polish.

chevelle2291
05-19-2012, 02:20 PM
Although that would be neat, (the badassness I mean), I just don't know if my bf could handle me having a beard sweeter than his. But nonetheless, I will be compensating with a quarter sleeve tattoo instead. Should have it done in the next few weeks. BTW, I will be posting a new workout this evening sometime after 4 so make sure to come check it out!

http://gifsforum.com/images/gif/cry/grand/indian-cry-eccbc87e4b5ce2fe28308fd9f2a7baf3-1063.gif

Caitlyn_Trout
05-19-2012, 03:44 PM
http://gifsforum.com/images/gif/cry/grand/indian-cry-eccbc87e4b5ce2fe28308fd9f2a7baf3-1063.gif

I'll take that as a compliment Chevelle2291 :) . Sorry to burst your bubble. :(

Caitlyn_Trout
05-19-2012, 03:46 PM
Saturday 5/19/12 - Sat. is always a light upper body workout.

Close grip Swiss bar - 85x5 (5x5)

Straight Bar military press - 65x8 (3x8)

Bench with 60lbs chain - Foam Board- 5rm
45x5 (105 at the top)
55x5 (115)
65x5 (125)
75x5 (135)

Pull-aparts with mini band - 100 reps total

Kettle bell tricep extensions - 15lbs KB - 3x20

Caitlyn_Trout
05-20-2012, 04:22 PM
Sunday 5/20/12

Speed Pulls 50% with double micro mini bands (about 100lbs tension at top).
135lbs on bar - 8x1

Conventional DL, double micro minis off 3in. blocks - 5rm
135x5
155x5
160x3
work - 135 (2x5)

Glute pull-throughs - 5x20 with monster mini band

super set : football bar 10 reps each for each grip (3 diff grips for 1 set)
3x10
Single leg glute bridges - 3x15 each leg

Abs - Ab roller - 5x10

Cards
05-21-2012, 03:35 PM
Strong workouts, you following westside?

Caitlyn_Trout
05-21-2012, 04:36 PM
Strong workouts, you following westside?

No not specifically, my coach took some ideas from it but we've added a lot of different things into my program so it's not really west side at all.

Caitlyn_Trout
05-22-2012, 07:01 PM
Today was a very different training session. I was invited to train with Laura Sweatt and Kara Bohigan Smith at the Sweatt Shop in Cincinnati, OH. Both women are extremely strong women and lifters. Laura holds all the world records in powerlifting in the 165 weight class. Anyway today I worked with them for mostly my squat form but first we did some deadlifts (not my usual tuesday workout).


Sumo Reverse Blue Band Deadlift - Max effort
135x5
185x5
225x5
275x3
315x1
335x1
355x1
375 - Fail ( got it all the way up and failed right at lockout)

Squat - 12 1/5 in box plus foam - 2 rep max (worked mostly on form ran out of gym time and didn't get to max)
55x5
105x2
145x2
165x2
175x2
*Could have done more but ran out of gym time. My form was changed quite a bit and that helped tremendously, 175x2 was super easy.

Caitlyn_Trout
05-24-2012, 09:15 PM
Thurs - Upper - Once again training with Laura and Kara , mostly working on bench form so this is not my typical workout it was kind of unorganized so it's not a type of workout I usually follow or would want to follow each week. I changed my grip as well as my bar position so it threw me off but it will help in the long run. Also worked on using more leg drive. My normal workout program will resume this Saturday.

1 board bench

55x5
65x5
85x3
105x3
115x2
125-fail
120-fail
115x1

Regular Bench - high volume (working on form mostly)
55x3
65x3
85x3
105x3
115x3
85x3
105x3
115x1

Football Bar Floor Press - 5 rep max
45x5
55x5
65x5
75x5
85x5
90x2

Row machine - 5x15
tricep extenions 15lbs db's 4x15

thecityalive
05-24-2012, 10:39 PM
Have you found your spot for your feet, yet? I know that was pivotal for my leg drive issues.

Caitlyn_Trout
05-25-2012, 05:30 PM
Have you found your spot for your feet, yet? I know that was pivotal for my leg drive issues.

Yeah I finally found the perfect spot for them, I really didn't know how much it would help until I actually experienced it, so awesome! I think that after I get used to my new form (new grip and bar placement) I'll definitely hit some new bench pr's.

Caitlyn_Trout
05-26-2012, 05:14 PM
Sat - Back to the regular training program at Berea Barbell - Upper (light)

Swiss Bar - 85lbs 1x5 (Barely got the last rep so I moved down for my next 4 sets)
80lbs - 4x5

Military press - straight bar
3x8 - 70 lbs
1x8 - 65 lbs

2 board bench - 5rm
65x5
85x5
105x5
110x5
115x4

Mini band plus micro band - Kaz presses with straight bar - 3x15

Kettle bell clean presses - 3x10

face pulls - 100 reps total with mini band

side raises - 3x20

bicep curls - 3x20

Caitlyn_Trout
05-27-2012, 04:38 PM
Sun - 5/27/12

1.5 block pulls - 3rm
135x3
185x3
225x3
245x3
275 (2x1)

3in block pulls - Conventional (opposite stance) 5x5
135x5
155x5
175x5
195x5
225x5

Split Squats 3x10

upper back goodmornings 3x20

Caitlyn_Trout
05-31-2012, 08:59 AM
Tues - upper

Fat bar bench - 2rm
45x2
65x2
85x2
95x2
105x2
115x2

Buffalo bar - bench - 5rm
55x5
75x5
85x5
95x5
100x5

Assisted pull ups - green band - 50 reps total
pull downs - mini band - 100 reps total
barbell rows - 5x8 70lbs
super set - front raises 2x25 , side raises 2x25

Caitlyn_Trout
05-31-2012, 09:06 AM
Just wanted to post a link of my youtube video from pieces of last week's workout at Laura Sweatt's gym in Cincinnati, OH. The squat was not a max by any means, just working on form there, plus I ran out of gym time. Please excuse my crazy hair, it was a long drive that day lol .

http://youtu.be/PCd411cN7vg

borracho
05-31-2012, 09:38 AM
What is the football bar?
Awesome DLing, BTW

Caitlyn_Trout
05-31-2012, 09:48 AM
What is the football bar?
Awesome DLing, BTW
Thanks Borracho :) . The football bar is like a straight bar but in the middle of it the bar splits into 2 circles , each circle has 3 diagonal handles inside for 3 different grips. Below I posted the elitefts.com football bar link to show you what it looks like.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=212&pid=4735

Cards
05-31-2012, 12:00 PM
Great lifting and cool video. It seems that the 100 rep pushdown has become quite popular!

Caitlyn_Trout
05-31-2012, 06:32 PM
Great lifting and cool video. It seems that the 100 rep pushdown has become quite popular!

Thanks I appreciate the comment! Nothing like a good burn in your triceps! Pushdowns are one of my fav tricep exercises!

Caitlyn_Trout
05-31-2012, 06:33 PM
Thursday- lower

giant camber bar (80lbs) squats - 5rm
80x5
130x5
150x5
175x5
195x5
205x5

giant camber bar good morning's -5rm
80x5
100x5
130x5
140x5
150x5

wide stance leg press
135x8
225x8
315x8
335x8

Purple band leg curls - 100 reps total

Abs

Caitlyn_Trout
06-02-2012, 07:17 PM
Today I trained with my team up at Eaton Barbell, we have some friends there that had an open gym. It was a 3 hour drive for us but it was worth the networking and helping some friends out.

Sat - light upper

close grip bench 5rm
45x5
65x5
85x5
95x5
105x4
100x5

2 board bench - 5rm
65x5
85x5
100x5
110x5
115x5
120x3 (thought I could do better so I tried the set one more time)
120x4 (PR for 2 board)

DB military press 30lb DB's
3x15

Facepulls - 100 reps total

Caitlyn_Trout
06-03-2012, 04:48 PM
Sunday- speed pulls

Speed pulls - 45% of max (135lbs)
10x1

Old school box squats - buffalo bar - 12 1/2 in box with 5 mats (about 14.5 inch at the start) Each set removing a mat.
- instead of regular box squats I had to sit my butt back further on the box using more glute and hamstring power than normal aka "old school"
55x5 box with 5 mats
75x5 box with 4 mats
105x5 box with 3 mats
105x5 box with 2 mats
105x5 box with 1 mat
105x5 box only

Split squats 35 lb DB's
3x10 each leg

barbell rows - 75 lbs
5x8

Caitlyn_Trout
06-06-2012, 10:36 AM
Tuesday- upper

bench with micro mini bands (added 50lbs at the top) - 2rm
45x5
65x2
75x2
85x2
95x2

1 board bench - 5rm
65x5
85x5
95x5
105x5
115x5 - pr :)

Skull crushers - 45lbs
3x15

facepulls - 100 reps total

side raises- 3x20

upside-down DB press - 15lb Db's - 3x15

bicep curls- 15 lbs Db - 3x15

Caitlyn_Trout
06-08-2012, 01:46 PM
Thurs- lower

Reverse orange bands (unchoked)- Squat 2rm
105x5
145x5
195x2
235x2
255x2
265 (2x1) Just couldn't get that second rep. I don't think I was staying tight enough after the 1st rep.

195 with bands (unchoked) 5x3 - working on exploding out of the hole.

GHR - 5x10
Hyperextensions - 4x10
DB glute bridges - 3x15

Cards
06-08-2012, 02:17 PM
Gratz on the board press PR, do you find that reverse bands help with your raw squat?

Caitlyn_Trout
06-09-2012, 07:17 AM
Gratz on the board press PR, do you find that reverse bands help with your raw squat?

Thank you Cards. I found that when going heavy, where the bands were unchoked, I was only taking about 25 pounds off the bottom of the squat so I estimate that it felt about like my last meet max 240 or 245ish except I didn't use any knee wraps this time which was a good experience for me ( i've never gone this heavy without them). I think it helped my body get a feel for a heavier weight on my back and to practice lockout without the use of knee wraps. I do think it helped more though with the lower weight sets ( 195 ) for just practicing exploding out of the hole because that's my main weakness, so I'll probably just be using it for that purpose from now on.

Caitlyn_Trout
06-09-2012, 03:52 PM
Sat - Upper

close-grip bench - 5x5
45x5
65x5
85x5
95x5
100x5

2 board bench-5rm
85x5
95x5
105x5
120x5

DB military press - 30lb db's
4x10

pull aparts - 50 reps total

push downs - 100 reps total

front raises - 3x20

Caitlyn_Trout
06-13-2012, 05:32 AM
Tues- Upper

Bench + 60lbs of chain - 2rm
45x2
65x2
75x2
80x2
85x2

Fat bar pause bench - 5 sec pause above chest - 5rm
65x5
85x5
95x5
105x5
115x1
105x5

Skull crushers - 35 lbs - 3x20
DB tricep extensions- 15lb db's 3x20
side raises - 3x20
hammer curls - 3x30

Caitlyn_Trout
06-14-2012, 06:53 PM
Thursday- lower

So I've changed my training for my lower days just a little bit. I'm going to start working on my form and using more volume instead of weight for the next couple of weeks, just to perfect some things. My hip popped out of place today briefly due to my hip flexers getting too tight. I've had problems with this ever since I've started lifting and nothing has really seemed to help, even stretching. So any ideas as to what can help me fix this would be appreciated! So here is what I managed to get accomplished today .....

Squat - 165lbs
8x3

Close stance leg press
135x20
185x20
205x20
225x20

GHR- 3x10

Glute Bridges 3x20

Abs - ab roller
5x10

Cards
06-14-2012, 07:16 PM
are you doing hip and akle mobility? how often do you roll our your calfs? For the glutes, a medicine balls works better than a foam roller.

Edit:

Ab and adductor exercise will help to strengthen the hips, too.

Caitlyn_Trout
06-19-2012, 07:52 PM
Sorry I haven't posted in a while, I deloaded for a couple of days to make sure that I didn't actually injure my hip seriously. It feels tons better now but we'll find out thursday when I squat though. Felt a little rusty coming back today, hopefully I'll get it pulled back together soon lol .Today was bench so here's today's workout!

Buffalo Bar - 2rm
55x5
75x2
85x2
95x2
105x2
115x1
115x1

Straight bar - 1/2 inch board - 5rm
65x5
85x5
95x5
105x5
115x3
115x2 (thought I could get it this time, but was def. burned out )

Incline DB elbows in - 2 sets rep out - 17, 16

Skull crushers - 40lbs - 4x12

Side raises - 3x20

Pull aparts - 2 sec pause - 100 reps

Caitlyn_Trout
06-21-2012, 07:31 PM
Okay , so my hip turned out to be doing pretty awesome today so I was able to complete my first workout using tones of volume instead of weight. It was rough , got to work on my form a lot though and the burn is always a welcomed feeling as far as I'm concerned.

Thursday - squats

wide-stance squats
175 8x3

5 second pause squats
120 3x5

Olympic squats
105 1x20

GHR - 3x10

Glute Bridges - 3x20

GHR Sit ups - 3x10

Caitlyn_Trout
06-26-2012, 07:59 PM
Sun - deadlift

Sumo deadift - just working on form
205 8x1
225 1x1
255 1x1

Conv. DL 3 inch blocks

185 3x5

Lat Pull downs - 4x10

Spider shrugs - 4x25

barbell rows - 4x8 - 70lbs


Tuesday - Bench

Floor press + 40lbs chain
45x2
65x2
75x2
85x2
90x1

1 board bench - working on a new bench groove ( dropped my bench about 10lbs but it's coming along with better form)
65x5
75x5
85x5
95x5
105x5
115x1

Skull crushers - 4x15 45lbs

incline military press - 3x failure
25 db's - 20, 16, 15

pull-aparts 4x20 red band

push-downs - 4x15 red band

renegade rows - 3x 10 40lb db

Caitlyn_Trout
06-29-2012, 01:26 PM
Thursday - Squats

Working sets
185 8x3

130 - 5 sec pause squats
3x5

Olympic Squats - 115
1x20

Glute bridges - 3x20

Ran out of time at the gym , I'll be doing the same thing for the next 2 or 3 weeks except each week I add 10lbs onto everything. Believe me it works! I'll then deload for a week and max out on regular squat the next week. Stay tuned for the results, I'm excited to see how much this routine has helped with my max!

Caitlyn_Trout
06-30-2012, 05:40 PM
Sat - light bench/upper

close-grip
90 5x5

DB Military press - 30lbs
4x8

pulldowns - 4x10

pushdowns - 5x10

side-raises - 3x20

curls - 3x20

push-ups - 60

face pulls - 100 reps total

thecityalive
07-02-2012, 12:08 AM
Sorry this is a question about older content....but your reverse band DL ... was Laura OK with your hyperextension at lockout? How much Gym time do you usually get?

Caitlyn_Trout
07-07-2012, 05:31 PM
Sorry this is a question about older content....but your reverse band DL ... was Laura OK with your hyperextension at lockout? How much Gym time do you usually get?

She was fine with it at the time. I do that because I'm compensating for my hips not being able to fully extend forward right now at lockout. I have extremely tight hip flexors which is something I've been trying to work on here lately. My hip actually came out of place about a month ago squatting because of it, even though I stretch extensively. SO.... at the time it was just something I couldn't fully correct physically and she was fine with that for now. I usually don't train up there and I usually only have one workout partner. That day we had 5 girls working together so 2 hours wasn't enough time to get through my normal workout with that many people involved.

Caitlyn_Trout
07-07-2012, 05:44 PM
Sun - DL

215 sumo DL 8x1
255x1
265x1

Conv. 3 in. block pulls
195 3x5

Barbell rows - 75 4x8

Lat pulls - 3x15

spider shrugs - 3x25


Tues - upper

Closegrip 2rm
75x2
85x2
95x2
105x2
115x1

Extra-wide bench 2x failure
65 1x30
65 1x 28

Skull crushers plus micro mini band
3x 888's 35lbs

Db shrugs 3xfailure
45lbs - 35,32,28

pull aparts- 50 reps mini band

5lb plate - 100 rep total front raise, side raise rep alteration

Bicep curls - 3x20 15lb db's


Thurs - Squat

Ran out of time at the gym waiting for the monolift but I got the main movements in.

195 8x3 squats

5 sec pause squats 3x5
105x5
125x5
145x5

Olympic Squats
120 1x20


Sat. - Light upper

close grip bench
95 5x5

Seated fat bar military press
70 4x8

facepulls mini band - 100 reps total

side raises - 3x20 10lb db

pushdowns mini band - 5x10

bicep curls - 3x20 10lb db

Caitlyn_Trout
07-08-2012, 08:59 PM
Sunday - DL

sumo DL
225 1x2
180 8x3

Circuit 3 sets 60 sec between exercises 2 min break between sets
Assisted pull ups - green band - 3x8
DB straight leg DL - 35db - 3x8
Barbell rows 75lbs - 3x8
Hyperextensions - 3x15


Abs - 3x10 - ab wheel with 25lb plate on my back

Caitlyn_Trout
07-15-2012, 08:30 AM
Lost some pages to my log this past week but here is what I did yesterday. I'll post DL stuff after my workout later this evening.
Saturday - Upper (light)

Close-grip bench
100lbs 5x5

Chain suspended barbell military press
70lbs 4x8

Facepulls - 100 reps total

side-raises - 3x20

bicep curls - 3x20

pushdowns - 75 total

pull-aparts - 75 total

Caitlyn_Trout
08-01-2012, 03:42 PM
Bench with double micro mini bands- 8rm
45 + bands -8
55+bands-8
60+bands-8
65+bands - 8
drop sets -
65x 8
55x 6
45x8

db military press 3xfailure
25lbs x14
x10
x8

tricep skull crushers superset close-grip bench with EZ curl bar 4x15 each with 45lbs

overhead tricep extensions superset cable flys 3x15

kettlebell floor presses - 15lb kb's - 100 reps total

Caitlyn_Trout
08-13-2012, 08:50 AM
Haven't posted in a while, I've still been training but I'm lazy and forget to keep up my log most of the time. I'm going to try and do better because I start my meet cycle this week as of yesterday. Yesterday started my training cycle for the North of the border meet in DEC. I'm doing 6 weeks of mostly body building stuff to gain some more mass and then 10 weeks of PL meet training. I'm excited, I'm off to a good start coming from a week of rest due to vacation. I'm training to gain some more muscle mass, turns out i lost 5 pounds on vacation because I unfortunately caught the flu from the airplane I think. Still recovering but I'm able to at least eat and train now so 10 more pounds here I come! I'm starting carb back-loading also and eating a ton of clean food, so if anyone can give any tips or thoughts for that it would be appreciated!

Sun - DL & accessory

Warm up
3x10 - purple band GM's
3x10 body weight lunges
3x10 red band pull downs

Work

Conventional 3 in block pulls - 185 8x3

Extra wide sumo DL - 155 3x5

SSb close stance squats - 85 - 3x12

Assistance

GHR - 2x10
Belt squat toe touches - 2x10
Cable rows - 2x10

Cardio - 6 hill sprints full speed

Caitlyn_Trout
08-14-2012, 07:01 PM
Tues - Bench - upper
I'm starting my training cycle this past sunday, today I'm starting super light and adding 10 lbs each week to my exercises for the 6 week high volume stage. I felt kind of retarded using such light weight but by the time I got to the last close grip exercise I was starting to get tired but still completeing everything pretty easy. Next week I'll go up at least 10 pounds on everything, maybe 15 if that still feels too easy.

warm up
Push ups - 3x10
pushdowns red band - 3x10
red band pull aparts - 3x10

Barbell
Bench - work up to an easy single - 105 lbs
work set - 8x3 95lbs

2 board - 5x5 95lbs

close grip - 75lbs - 3x8


Assistance
pull downs - 3x10 75lbs
tricep extensions - 3x10 10lbs db's
side raises - 3x10 10lb db's