If anyone had anything bad to say about their experience at this years Jenn Rotsinger Women’s Empowerment Weekend, it’s 100% on them. Even if you had a bad meet performance, just being at The Jenn, named after one of the most genuine people that I’ve ever met, one the most fiercest athletes I have ever watched and a real inspiration for women in powerlifting, was more incredible and uplifting than anything I’ve ever experienced. I went last year and had butterflies in my belly from how truly awesome it was to be there and this year did not disappoint. Although, I did.

I signed up for the meet while simultaneously, asking for sponsorship information because how could I not support an all women’s meet to the fullest extent. However, I have this ever increasing battle within me between athlete and business owner. Similar to many of you who are parents or have time consuming and high stress jobs. Corey, my husband, and I are both entrepreneurs.  We both run Girls Who Powerlift and our new gym, Iron Knight. Since January alone, we signed the lease for a warehouse space where our gym is, and then signed a lease to the space next door, when it became available to set up warehouse and office space for GWPL. As much as we love what we do and love this sport, business ownership of any kind is incredibly stressful. We are devoted to our followers and customers and to our members. On top of it all, prior to finding the space for the gym, which took longer than we anticipated, we thought that we should finally treat ourselves to a vacation. So we booked a 10 day trip overseas.

As we got closer and closer to starting meet prep, I started to develop an impingement in my shoulder, which was actually from working and not from training. I got it treated as soon as possible in hopes that it would heal in time, which it did provided that I did the recommended stretching several times a day. I really try my best to heed the advice of professionals, but this type of treatment meant that if I missed a day or so of stretching and then tried to bench or squat, I was in pain for a day or so.

Training was not going well and then we went away for vacation. I was basically training once or twice a week and my lifts were feeling like boulders on my shoulders. I felt weak and exhausted all the time. I almost dropped out of this meet several times but it was a meet dedicated to women, I HAD to support it. My heart was in it but my head was not. To make matters worse, I had to go alone, without my person, my better half, the only person that can almost literally read my mind. Corey had to stay to make sure the gym was safe and stay home with my 9 month old handful of a puppy. The idea of doing this meet was becoming more and more daunting. Thankfully I have friends that love me and are willing to put aside their precious time to help me.

So we packed and got on the road. I told myself prior not to expect anything great. You’re only there to support the meaning behind The Jenn, empowerment. Corey, also my coach, told me to treat it like any other day in the gym. I trained well and consistently for about a week and half, didn’t peak, didn’t deload but my head was still in a weird place. I was ready to give it all up because it was too hard. I didn’t want to be laughed it. The passed 2 meets I competed in, the announcer always introduced me to the platform by saying the owner of Girls Who Powerlift. I was starting to feel like a joke. How can I represent GWPL followers with low numbers and at the highest weight I have ever been in my life? These questions and the feeling of doubt were rolling around in my head. I thought about what I would tell myself if someone were to send me a dm with these same feelings, but that wasn’t working either.

On Sunday, June 25, 2017 I put my singlet on and when I walked into that room hesitantly for rules and a girl that I stood next to asked me if I thought she should wear her squat shoes to get her rack height and I told her yes. She told me it was her first meet and she was really nervous. I told her, “just remember to listen to the commands and to have fun!” I’m not sure if I was talking to her or myself but a sense of calmness came over me and I realized that I started this because it was fun. I loved the feeling of being strong and being under the barbell. I love doing meets. Despite the fact that I hadn’t trained properly or peaked at all, I was here and I was determined to have fun! I was conservative, as usual, with my openers and although this was “just another day at the gym” it was one of those days that I was gonna see what I was really made, so my handler/friend and I made a plan. My bench had progressed the most so we decided to focus on that. My plan was to take it easy on squats, hit a small PR if possible, put it all into my bench and then go for broke on my deadlift, which of the 3 lifts needs the most work. And that’s what we did! I hit a 275 lbs squat, which is a 5 lbs PR and then went on to hit a 154 lbs bench press which is more weight than I’ve ever touched on bench. It was only a 6lbs PR but it’s the bench press so that is a lot! By the end of bench I was 6 for 6 and on top of the world! After watching Jenn Rotsinger and Trevor Jaffe go head to head on deadlifts for charity, I was fired up! We decided to change my deadlift opener, which was a good idea. The not so great idea was going up 40 lbs for my second attempt. Again, my deadlift has always been my weak point, leverages… but I was going for it. Second attempt got to my knees but nothing passed that, so I went for it again on my third.

I’ve never grinded out anything. I usually let go. I always sike myself out. I was determined to get this weight up. I tried my best. But my strength was not there. I walked off the stage in tears. I was embarrassed and I was upset. I wanted this so bad! I called Corey who was watching on the live stream, and he said, “babe, you did it!!” I thought the stream went out or something because clearly I had not done it! He said, “you wanted to leave it all on the platform and you did!!!” I cried some more, almost blubbered but he was right! For once in my career as a powerlifter, I failed, not because of a missed call and not because I gave up. I gave it my all!

Life PRs are tougher than gym or meet PRs. They don’t feel as good while they are happening. They feel heavier than any amount of 45 lbs plates on your back and they practically crush you but once you’ve gotten them, they are so much more rewarding. I may have initially walked off the stage like a baby but I was happy. I did what I came to do. I left it all on the platform. (I even got 3rd place in my weight class!) I learned a lot about myself that day. I learned that I CAN DO IT! I learned that I have an incredible team of people and friends that support me, even when I’m crazy, neurotic and controlling and I remembered why I love this sport. The highs and lows are a part of the fun. But more importantly, it’s the people, the meet director’s, their support staff, the audience and the athletes that make it awesome!!

If you are contemplating whether you should enter your first meet, stop! Just do it!! And I hope to see more of you ladies at next year’s The Jenn!

Written by Kelsey Clifton

I was the girl who was called "crazy" because she walked to the gym in negative temps and snow, rain or the sunshine. I was finally DOING something and proud of herself. I lost weight, and then I found powerlifting. My god, when I tell you the confidence and self-worth that came after that. Being strong made me feel powerful and confident in myself.

But, after awhile the PRs didn't make me happy anymore. I absolutely dreaded training. I kept ignoring that feeling and kept pushing and pushing. I fought through months of back pain with no progress on lifts. Add numerous medical issues and being hospitalized, I could not get back in the swing of training. Every time my strength got back to the point it was, something else happened. Noro Virus, kidney infection, daily hassles, personal stressors, school, medication issues.. the list goes on. I was sick. I wasn't eating right at all. My diet was mostly fast food or anything loaded with sodium. I went from 170-175 to 195lbs. I was uncomfortable and depressed. I kept comparing myself to others and their lifts. Telling myself that I was weak-minded and needed to fight that little voice telling me to rest. Meanwhile, my body was breaking down on me. I wasn't taking care of myself on top of medical issues. I pushed through though and tried to keep competing and training, but I just hurt. I was mentally and physically drained. Even when things were going well and I DID hit PRs, it didn't make me happy.

I want to walk into the gym and do what I want, just go by how my body feels that day and push myself in all aspects, not just strength. You can't really do *all of this (or maybe I just can't, ha) and be the type of strength athlete I want to be. Structure and specific training are required. And honestly, I don't want to do that right now. Things are still all over the place and I don't want to turn something that once made me happy, into something I despise.

I know that resting is often times looked at as being weak, but there's a difference between lazy and completely destroying yourself mentally and physically. We all handle things differently and to the people going through worse and pushing even harder kudos. It's admirable and motivating; never stop.

I don't plan on never stepping on a platform again, but I can't tell you when the next time will be. I may do some meets just for fun, or I might get an itch in a month or two and want to seriously get training again. I tend to change my mind a lot, and I enjoy trying new things.

So, that's where I'm at. Not that it truly matters, we're all just floating on a big ole' rock in space, no bigger than a spec of dust. I find that comforting, though. My problems are tiny.

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Written by Nikita Ross

Putting yourself out there and standing in front of a crowd can be challenging. Even those who don’t regularly suffer from anxiety experience this event-specific phenomenon. Call it performance anxiety, stage fright, agoraphobia; call it what you will. Then, pair the fear of messing up with shoving yourself into a glorified sausage casing and making a series of unflattering faces while people stare at you, and you’ve got a recipe for panic.

For my first meet, I purchased a singlet in a lovely shade of emerald green. I thought this color choice would at least bring out my eyes in addition to every other dimple, blemish, and the inner pattern of my belly button.

Nope. I just looked like Peter Pan.

And could you see my underwear through it? Yes, you could.

In short, I was off to a rough start. I was told that I looked progressively more pale and shaky as the day went on.  My opening deadlift was a world qualifier for the International Powerlifting Association. My next two attempts were lower than my PR, and I bombed both of them. In fact, I just kind of forgot how to deadlift entirely. Drop your behind? Don’t stare at the bar? What are these words you speak?

Performance anxiety challenged me and won.

So What Can You Do?

There are a variety of ways to offset performance anxiety, beyond picturing the audience in their underwear. Or do you picture them in singlets in this case? I digress.

Here are some of the best ways to calm your meet jitters:

Practice Everything

And I mean everything. Either with the support of your coach or a friend at the gym, wear your singlet and do a complete dry run of your meet before hand. From the calls, to the lift order, down to what you eat and drink. Humans are creatures of habit. Rehearsing for your meet is like rehearsing for a musical; incorporate show tunes as needed.

Positive Visualization

In the weeks leading up to the meet, start practicing positive visualization. Before your lifts, close your eyes, take a breath, and visualize success. Even during your lighter lifts, practice positive visualization once per training session to get a feel for the method.

A 2009 study investigating the brain patterns in weight lifters showed that when the participants visualized themselves lifting heavy weights, the brain reacted the same as when the participants lifted what they had visualized. Further exploration on this subject revealed that visualization and physical acts yield better results when combined than as individual practices.

So, see it, believe it, do it.

Nourish Yourself

When you practice for your meet, be sure to eat what you plan on eating that day. If possible, try to have a balanced meal consisting of both carbs and protein 1-2 hours before you lift. This meal will help you get through the day and optimize muscle function.

If that’s not possible, go the protein shake route. Add some fruit and greens for a natural energy boost and healthy carb source.

Prepare in advance and pack a lot of nourishing snacks meals, not just supplements. While it may be tempting to indulge after weigh in-- celebratory sushi and carb loading is an irresistible thing-- make sure you don’t overdo it and put yourself in the perilous situation of GI distress. Anxiety can do some weird and wondrous things to your digestive system. It’s best not to realize this during a heavy squat.

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by Gage Reid of Nova Strength

Disclaimer: Before attempting any weight cut it's important to underage the risks, potential damage that can occur during extreme weight loss and periods of dehydration. As an athlete it's on you to ensure that you are putting the most important aspects at the top of your priority list; personal health and longevity. No weight cut is worth the potential long term damage that can occur from a poorly executed cut. Ensure that your weight cut is just as well thought out as your training, while also taking your health into account and you will be successful. I'd like to also mention that I am NOT medical professional and the views represented in this article are from years of research, anecdotal evidence, as well as studies done by high level athletes and coaches. Enjoy!


Why do we do water cuts?

In a perfect world athletes would remain in their specific weight classes all year round as to avoid having to cut any weight for competitions. As most of you know this is a very hard thing to do for many reasons that can include, but are not limited to; Hypertrophy phases of training that are dedicated to building more muscle, therefore the caloric demands are higher and many athletes are simply not as dedicated to remaining at a specific bodyweight for long periods of time (especially if you float between two weight classes).

There are many reasons why lifters justify performing extreme weight cuts (cutting up to 10% of your bodyweight for world records or higher placing at big meets) and why lifters will execute reasonable weight cuts (drop a few pounds/kilos so they can fit into their weight class being the most common). The most important thing to remember when cutting weight for a meet is to first understand why YOU are cutting weight, make a well thought out plan and then work to successfully execute the plan.

Cutting weight can be both a benefit and a disaster. If you are thinking about performing a weight cut it's important that you plan it out well and understand the rehydration process so that you can perform on meet day. In my opinion, a weight cut is only successful if you have a strong showing at your meet by hitting your planned attempts. If the weight cut hinders your ability to execute on the platform or hinders your abilities then you may need to take a step back and analyze where your cut (or possibly your training) went wrong.


Two Hour Weigh-Ins vs. Twenty-Four Hour Weigh-Ins

For those of you who compete in the International Powerlifting Federation (IPF) and its affiliates like USA Powerlifting (USAPL) then you will be subject to a 2 hour weigh-in on the day you compete. Unlike the 24 hour weigh-in where you have an entire day to rehydrate and gain all of your lost bodyweight back, you must understand the large amounts of weight loss will severely effect performance on the platform. Although opinions vary on this matter, it's commonly advised that you do not cut more than 5-10% of your Bodyweight for weigh-ins (10% being the absolute limit).

Cutting for a 2 hour weigh-in is a delicate operation that requires a well thought out approach, an understanding of the how's/why's of a successful weight cut and especially PRACTICE. In order to get good at cutting weight for competition you must practice over time and find what works best for you. Some people are able to drop 10+ pounds of water over the course of a week, successfully rehydrate on meet day and go perform at a high level, while others struggle with having a solid performance following a small weight cut.

It is commonly preached by top lifters and coaches that you should NOT perform any type of weight cut for your first Powerlifting meet because as a new lifter you aren't as aware and experienced enough to warrant any type of weight cut. The goal of your first Powerlifting meet should be to go in and simply perform to the best of your abilities regardless of weight class (and your Wilkes co-efficient should be the least of your priorities as a first time competitor). By limiting the amount of variables in your first meet it allows you to optimize your personal experiences and performance; rather than focusing on a weight cut or on things that don't involve getting stronger leading into the meet.

How To Successfully Perform A Weight Cut

A successful water cut is determined by a few factors that include, sodium manipulation, water loading, carb manipulation and finally the taper leading into the meet.

Sample water load and taper if the meet is on Saturday (there are many different ways and methods to perform a water cut, but this will give you a basic understanding of the process):

Monday: 4L
Tuesday: 8L
Wednesday: 8L
Thursday: 4L
Friday: 2L (stop drinking water 12-16 hours before weigh-ins)
Saturday: Weigh-in, Meet Day.

As you can see you start the week out drinking 4L of water a day, then 8L as the peak and as the week progresses you begin to cut the amount of water you consume everyday until you are drinking 0L of water 12-16 hours before your weigh-in. While you are loading the amount of water you're drinking you are also manipulating your sodium due to the increase/decrease of water consumption over the course of the week.

During this week it's also recommended to taper your carbohydrate intake as the week progresses, this will ensure that you can optimize the amount of weight you drop by weigh-ins. This portion of the cut will vastly differ between athletes, as some can simply rely on a water load/cut if they are only dropping 2-3 pounds to fit into their weight class. The more aggressive the weight cut the more factors you will need to take into account.


Post Weigh-In

Wether it's a 24 hour weigh-in or a 2 hour the post-weigh in protocols and needs are similar in many, many ways. First of all, an athletes first priority is Rehydration.

In order to compete and perform at your highest level possible, successful rehydration must be done. Rehydration starts immediately after weigh-ins where the athlete should look to consume a drink high in sodium, glucose, potassium and carbohydrates. An excellent option for this is Pedialyte, as I believe it is more effective than other "sports drinks".

Another option, or even possible addition to a "post weigh-in drink" is sodium tablets mixed with water or with Pedialyte. This is typically done for a more aggressive 24 hour water cut that involves a higher percentage of bodyweight loss through the cut.

A long with the rehydration protocol it is important to also ensure you consume an appropriate amount of food after weigh-ins; and this is where 2 hours vs. 24 hour weigh-ins vastly differ.

If you are performing a 24 hour weigh-in then you will be able to consume a larger amount of food due to the length in which you have before you compete. As a lifter who has a 2 hour weigh-in it's important to pick foods that you are accustomed to (don't drastically change your diet on meet day) and that will not decrease your performance. For example, I would not recommend a 5,000 calorie meal right before you compete. Although both protocols are extremely different, they both have one thing in common: the goal is cut weight, then gain it back while also performing at the highest level possible; to put it simple, "Carb Drinks Hydrate Better than Water"

In conclusion, it's crucial to not only understand how to do a water cut, but also WHY you're doing it. By understanding those aspects you will ensure that you are both successful in your cut (meeting your target weight, performing at a high level on meet day) and remain healthy.

One of the biggest recommendations that I can make is this:

Find a coach or fellow lifter who is well experienced in both cutting weight for competition and who understands the rehydration process. By learning from an experienced individual and following their guidance it will both raise the likelihood of success, while also limiting the variables that you have to deal with heading into the meet. As a lifter it's vital that you manage all aspects of training, diet and recovery heading into the meet, so by having someone coach you on your weight cut it allows you to focus on training.

As always if you have any questions or comments leave them in the comments section on Facebook. In this particular article it would be great to hear from individuals about their personal weight cutting experience, both good and bad. Cutting weight is the more misunderstood aspect of the sport and it's important to show the newer lifters the proper ways to do it.

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Written by: Stephanie Powell

A little background: On April 20, 2013 my father lost his battle with cancer. That week leading up to his passing I spent by his side hoping for a miracle. In complete and utter regret, I took my 25 years with him for granted. As I sat by his side day in and day out, my father was in good spirits. The usual: funny stories and cracking jokes. He watched a video of me deadlifting 400 lbs. He was so proud he showed every nurse on staff and told them that “if they f*** up, he would bring in Daddy’s Little Bodyguard.” I told him “One day I will pull 500 lbs.” Though it seemed nearly impossible, it was the one thing in my control. Since, I have hit that goal and exceeded. I dedicate my deadlifts to him.

On April 9, 2017 the USPA hosted their 2nd annual Liz Freel Deadlift Classic. Not only is Liz the utmost humble and down to earth person, she is a phenomenal coach and athlete. Faced with the affliction of cancer this Hall of Fame inductee refuses let this burden stop her from getting after it in the gym. This extraordinary woman has and continues to inspire so many men and women throughout her journey. While the Liz Freel Deadlift Classic is a celebration dedicated to her and her fight, many of us can relate in some way, shape or form.

Last year, I attended the Liz Freel Deadlift Classic as a spectator. To see so many powerlifters gather for the cause brought about an inconceivable feeling. The meet closed with Liz pulling 501 lbs and there was not a dry eye in the crowd. Watching her perform in her condition made me wonder: “Am I doing enough?” “Am I giving my all?” “Am I truly fighting for it?” The answer was NO. I realized I tend to let the little things get in my way. If I were a fighter like Liz, there is no telling what I could do.

This year, I had the privilege of competing in the Liz Freel Deadlift Classic. All things considered, I knew it would be challenge. Training had not been going as planned, I was battling a couple of injuries, and I was an emotional wreck. But, for my father and for Liz I wanted to do this one meet. Though I did not have my best performance, I wasn’t bummed about it.  It was just a wonderful feeling to support the cause. The meet rallied so many of us to support Liz and it raised money for the Cancer Research Institute. I must say, it was an emotional experience but I truly enjoyed being there to celebrate the life and the fight of this amazing woman.

If you take anything from this, just be sure to ask yourself this: Are you doing enough? Are you giving it your all? Are you truly fighting for it?

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