Time flies soooo fast!!! I just started my 9th month in Powerlifting :o Realizing this, I told myself, why not write something about it?
Sooo, here are 6 of the many lessons I've learned during my 8 months of training. :)
1) You don’t have to be good at it to like it.
After a few months of CrossFit, Coach Bets let me join in on her powerlifting training cycle for the 2014 Raw Nationals last September. She taught me how to squat, bench and deadlift with proper form, and even then, my form was still ugly. I was just fortunate that she didn't give up on trying to correct my butt winks when I squat, or in keeping my legs and back tight during the deadlift, and most especially every aspect of my bench. Fking bench. I hated bench so much with extra cherries on top cause I couldn't get it right about 99% of the time.
Check out my first sumo deadlift form:
Even though I sucked at powerlifting so badly, I still went to every training day because I liked it. It was a challenge I refused to quit on. So slowly, I learned. Now here I am with better form and occasional bench issues! Heck, I never thought that I would be a powerlifter- I never even dreamed to be one. In fact, I didn't even know what was powerlifting when I joined, but I'm glad I did. I guess sometimes you just have to try things you've never thought of trying and it will surprise you, just like it did me. :)
Here is a link to how I started "working out"
2) Keep doing what you suck at.
"A chain is only as strong as its weakest link. To be a better chain, you have to strengthen that link."
God probably blessed me with legs primed for squats, but upper body? ...........noooooope.
3) Log.
Log your workouts, track your food, measure yourself, just log everything. It's like keeping a "fitness diary." From here, you'll see how much you've improved from when you first started. You'll be able to track the things that work for you, as well as things that don't. It's quite a great feeling of accomplishment looking back at my old logs, like how I used to squat the pipe and still fail at it, or how I used to deadlift 45lbs and die. Log everything. It's a source of motivation.
"A chain is only as strong as its weakest link. To be a better chain, you have to strengthen that link."
God probably blessed me with legs primed for squats, but upper body? ...........noooooope.
I did my first "man" push up just recently ....with an exceptionally bad form! Plus I even can't do a single pull up yet. I'd probably avoid upper body assistance work of any kind if I could because I find training it the hardest and bec I really suck at it. My upper body day is just like chicken-legged people's leg day... A big LOL :p
Towards the end of my 2nd 6-week powerlifting cycle with Coach B, she made me realize that I need to start acting right if I wanted to excel, that I won't get to where I want to be if I keep avoiding my goat. So I drafted some goals the other day and on top of that list is to get that one strict pull up! With that, I will start training my upper body. I promise to try to get my first strict pull up during my 3rd powerlifting cycle. (that's in 6 weeks) :p
3) Log.
Log your workouts, track your food, measure yourself, just log everything. It's like keeping a "fitness diary." From here, you'll see how much you've improved from when you first started. You'll be able to track the things that work for you, as well as things that don't. It's quite a great feeling of accomplishment looking back at my old logs, like how I used to squat the pipe and still fail at it, or how I used to deadlift 45lbs and die. Log everything. It's a source of motivation.
4) Little goals count a lot.
Well, there are times when people are just too focused on the big picture and disregard the small details. They tend to strive toward their big and long term goals- don't get me wrong, that's a good thing! However, some get lost because that long term goal is so far from where they are now, and they don't have an idea exactly where to start. Creating a plan is like having a map- and in order to get somewhere, you'll need that map. Plan everything- Nutrition. Training. Goals. Big things, small things, everything! Powerlifting has taught me that in order to achieve long-term goals, it's little things that will count in the present. You'll have to make some daily, weekly, or monthly goals that would help you pave your way to the big target. Having small realistic goals would keep your mind sane and those little achievements would keep you motivated and inspired that you can get better- that you are getting better.
5) It's okay to fail sometimes.
I remember during my 2nd cycle when there was a time that I couldn't lift my warm up for the deadlift. It was the first time I felt so bad with myself, and I cried because of frustration. I traced back to what I did the day before- I knew I ate right, I'm well-rested enough, and yet here I was- failing my 60%. I couldn't lift my warm up!!! It was the first time that happened to me and I felt like a failure and a big disappointment. (I know, exagge, but true) so I decided to stop and sit, to watch my teammates lift their sets without struggle, to compose myself. They even had to give me a pep talk which (really) helped let the negativity be replaced with their optimism. They made me realize that dwelling will help no one, and it will only impede growth. That there will always be the bad days and it will be a hell of a struggle. That I will fail a lot during my lifting life, but I can't let it drag me down. I learned that you should let others' optimism rub off of you. Be motivated by their success. When it's hard, just think to yourself that you will not let this momentary feeling defeat you. You've worked hard to quit now. Don't quit. (If all else fails, maybe it's bec you're overtraining yourself. Listen to your body, take a break and return the next day hahaha)
5) It's okay to fail sometimes.
I remember during my 2nd cycle when there was a time that I couldn't lift my warm up for the deadlift. It was the first time I felt so bad with myself, and I cried because of frustration. I traced back to what I did the day before- I knew I ate right, I'm well-rested enough, and yet here I was- failing my 60%. I couldn't lift my warm up!!! It was the first time that happened to me and I felt like a failure and a big disappointment. (I know, exagge, but true) so I decided to stop and sit, to watch my teammates lift their sets without struggle, to compose myself. They even had to give me a pep talk which (really) helped let the negativity be replaced with their optimism. They made me realize that dwelling will help no one, and it will only impede growth. That there will always be the bad days and it will be a hell of a struggle. That I will fail a lot during my lifting life, but I can't let it drag me down. I learned that you should let others' optimism rub off of you. Be motivated by their success. When it's hard, just think to yourself that you will not let this momentary feeling defeat you. You've worked hard to quit now. Don't quit. (If all else fails, maybe it's bec you're overtraining yourself. Listen to your body, take a break and return the next day hahaha)
6) Love yourself.
"I hate my thighs. They're so big and bulky." "I want that thigh gap." "How do you shrink your thighs?" "Is there a workout for it?" "If I run an hour a day, will they get any smaller?" "Can I just lipo my thighs?" These are the words that used to come out of my mouth. My thighs were my insecurities. I felt like they were two big and bulgy columns that everyone notice the first time they meet me. I was still complaining that my thighs were growing even bigger during powerlifting, but then I saw that they were growing stronger too. It was a love-hate relationship. Then, I came across the 2005 (?) campaign of Nike on Tumblr one day and I'd like to share it with you:
I HAVE THUNDER THIGHS. And that's a compliment because they are strong and toned and muscular. And though they are unwelcome in the petite section, they are cheered on in marathons. 50 years from now, I'll bounce a grandchild on my thunder thighs and then I'll go out for a run.
MY LEGS were once two hairy sticks that weren't very good at jump rope. But by the time I reached the age of algebra, they had come into their own. And now in spin class, they are revered. Envied for their strength. Honoured for their beauty. Hairless for the most part except that place the razor misses just behind the ankles.
MY KNEES are tomboys. They get bruised and cut every time I play soccer. I'm proud of them and wear my dresses short. My mother worries I will never marry with knees like that. But I know there's someone out there who will say to me: "I love you and I love your knees. I want the four of us to grow old together."
MY SHOULDERS aren't dainty or proportional to my hips. Some say they are like a man's. I say, leave men out of it. They are mine. I made them in a swimming pool then I went to yoga and made my arms.
MY BUTT is big and round like the letter C. Ten thousand lunges have made it rounder but not smaller, but that's just fine. It's a space heater for my side of the bed. It's my ambassador to those who walk behind me. It's a border collie that herds skinny women away from the best deals at clothing sales. My butt is big and that's just fine. And those who might scorn it are invited to kiss it.
It was actually my sister that kept convincing me that my thighs (or lower body for that matter) were beautiful. I'm happy because someone actually liked my thighs. When people would tell me I was getting bigger, muscly and it's getting ugly to look at, she'd shoo them away and she'd tell me that I wasn't ugly. I couldn't see the beauty of it because most of my pants don't fit me anymore, but she did. I guess she really helped me build my confidence. I learned to love my body over time and as my legs were getting stronger, I loved them even more. I'm sort of doing a slow cut, and noticed my pants were not as tight as before. My heart kinda stopped for a second there.. I kept thinking was I losing muscle or fat? Hahahaha
My legs are not the most slender or delicate of creatures. They are not as thin as any model's and my thighs most certainly touch- but they run thick with my passion, my efforts. They run strong with my sweat and endurance. When I think I can go no further, they prevail. When I want to collapse, they stand. They have taken what I thought impossible and proved me wrong time after time. They are my dedication, my work- my courage personified. My legs are strong. My legs are beautiful.
"You have big thighs" used to feel like an insult to me, but now I feel like it's more of a compliment.
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Love your body. It's yours.
Be spontaneous, try new things, live.
Practice, review, then practice again.
Know your baseline, set your goals, show up.
Be consistent, stay motivated, focus.
Breathe and you will succeed.
Reading back, I realized that these lessons aren't only for powerlifting. They can be applied to your daily life as well, don't you think? :)