Written by: Tessa Yannone

I still remember the first time we met quite vividly. Granted, it wasn’t that long ago but no matter how much time passes I think the first time I walked up to you will be one of those milestone moments like when you graduate, get married or have a baby—something that will never be forgotten.

It was one of those moments where I felt completely out of place yet, at the same time, right where I needed to be. Girls around me looked so comfortable and they walked up to you and showed you who was boss. They approached you and the rack radiating confidence and completed their first squat attempts—all white lights.

Me, on the other hand, I felt like I couldn’t remember how to squat, my stomach felt like it was falling off a cliff, and my head was clouded and fuzzy full of so many different thoughts: “Should I eat more? Maybe drink some water? Should I put different socks on? I wish I had a headband. Is my singlet giving me a wedgie?”

Then the announcer called my name, Tessa Yannone, the bar is loaded.  

I looked out at the crowd, my parents sitting right in the middle. I focused on their faces and my coach put his hand on my shoulder, It’s just like any other day, we’re picking heavy things up and setting them back down.

My mind settled and I walked up to you. I placed one foot on your strange, gray carpeted surface, then the other and grasped the black, sharp bar sitting in the rack. Still looking at my parents I got under the bar, my gaze drifted to the ceiling and I walked the weight out three steps.

SQUAT!

I lowered the weight and shot back up like there was nothing on my back.

RACK!

I returned the bar back to the rack. Looked around for a minute. My heart was pounding like a drum inside my chest and I was a little sweaty, not because it was hard but because I knew this first meeting was the start of a very long and very fulfilling relationship with you…platform.

Powerlifting has brought me so many firsts. First time competing, first time lifting weights I couldn’t even imagine I was capable of lifting, first time feeling like an athlete again, first time finding intuitive eating while cutting to make weight, first time traveling to St. Louis and Louisville, and for the first time in my life I have the opportunity to compete at a National Level. I am still in awe by all that powerlifting has brought me in such a short amount of time and the best part is that I feel like this is just the start.

I’m so thankful that I have been exposed to a world where women are smashing stereotypes and not trying to fit into any preconceived societal molds. They’re unapologetically being themselves and encouraging everyone else in the process. At a meet, it’s so little about beating the other girls out and so much about cheering for others when they get stuck in the middle of a lift or when someone is going for a record and even lending a comforting hug when someone walks off the platform with red lights.

As a coach, I am very aware and conscious of the way the fitness industry portrays women and their bodies. It’s a difficult place to be in but a very empowering one and powerlifting have lent me quite the platform (pun intended) to be able to prove to women everywhere that “being toned” doesn’t have to be your only goal every time you walk into the gym.

You have me hooked, dear platform. You push me to work harder, dig deeper, be stronger, and never give up. Ever since hanging up my soccer cleats I have desperately searched for that feeling of being an athlete again. I searched for that feeling as I ran across the finish line of two half marathons and strutted across a bodybuilding competition stage both leaving me not wanting more. You, dear platform leaves me wanting much more than nine attempts.

Get to know Tessa a bit more. 

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 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.

Learn more about Nikita on Instagram

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.

Follow Gage on Instagram and Facebook for more tips

Written by: Adrienne Thomas

It happened again last week, and to be honest... it happens a little more frequently than I would like. The start of the week marked my final week of heavy training of meet prep. I hit PRs on all my lifts after enduring a prep full of trials and rehab.  In those moments I was high. I felt so fulfilled and overcome with that feeling that made me fall in love with the sport in the first place, BUT by the end of the week that feeling was gone. What had given me pride, power, and joy a mere 3 days ago was now the source of disappointment, self-hate and a plethora of other feelings that I could not quite grasp. 

CRAP, CRAP, CRAP. I had done it, again.
As I scrolled through Instagram watching all my strong frands do strong frand things, I  had gone from admiring them, to comparing myself to them.

"They have  been lifting as long as me and are way stronger”
“She can squat 3x her body weight...3x my bodyweight is 450+, I will never get that”
“I wish my deads were that clean”
"I am never going to have a wilks that great”

I had managed to diminish myself because I was comparing myself to others. In a sport centered around" lifting the most" it is so hard not to compare. At the end of the day, the sport is literally about who can lift the most weight.  But if it is simply “who lifts the most” or “who has the highest wilks,” what does that mean for me as an athlete? Can I only be satisfied or fulfilled when I am “the best”?  What even defines one as “the best”? Either way… that is not the most uplifting way to view the sport because the reality is there can only be one number one.

It is during these times that I really have to be active in reminding myself of WHY I started this sport and  WHY I fell in love with it.  Powerlifting is so much more than who is lifting the most.  I fell in love with powerlifting because I was able to see progress in MY WORK. No one else had any effect on my strength. If I put in the work, I progressed. MY PHYSICAL STRENGTH came down to MY WORK.  I love being able to see my friends accomplish their goals because I understand the work put in.The mutual respect, admiration, and love for the grind is why I love the sport. Don’t get me wrong, trophies, overall wins and all those other things are nice little-added bonuses but they are not the only aspects of the sport. The reality of this sport is I could show up to a meet, add 200lbs to my total, go 9 for 9,  all 27 white lights, have perfect form and there could still be someone who is stronger than me.  Does that, therefore, diminish all the work I put in. HECK NO.

I am learning it's okay to admire strong people. Those strong people are inspirational and help to break the barriers of what we think is possible. I am learning to watch and be inspired by amazing athletes and using them as motivation to push myself forward not break myself down. At the end of the day, the numbers I put up are mine, and that will always be something to be proud of.  So whether your numbers are personal records, state records, American records or world records, those numbers are yours, so own them.

Get to  know Adrienne better