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Caitlyn.Trout 12-03-2012 03:11 PM

Caitlyn Trout's Powerlifting Log
Hey, everyone my name is Caitlyn Trout and I have been competing in the powerlifting world for barely a year now. I'm 23 and train at Berea Barbell in Kentucky with several guys that also powerlift. I recently competed this past Saturday in the SPF North of the Border Meet where I Totaled 760 raw at 123 body weight . My numbers were Squat 305, Bench 135, Deadlift 320 and still felt like I had plenty left in the tank. I'll start my next training cycle this tuesday for the Women's pro/am in Cincinnati, OH in April. I'll post here again Tuesday so see ya then!

BendtheBar 12-03-2012 03:17 PM

Glad to have you here Caitlyn. You are a strong athlete and it's an honor to have you join us.

Good luck in OH and smash PRs!

LtL 12-03-2012 03:17 PM

Awesome numbers. Welcome to the board.

Hunterace 12-03-2012 03:18 PM

Wow! Great job in your meet! Looking forward to your work, and welcome to our meathead community :D

Fazc 12-03-2012 03:19 PM

Hello Caitlyn,

Welcome from across the pond! :)

gaspers04 12-03-2012 03:26 PM

Welcome to the board Ms. Trout. Those are some impressive numbers that you have there. Looking forward to your progress!

Squatter 12-03-2012 03:27 PM

Impressive to say the least, and I look forward to following along Caitlyn.

Welcome to MAB!!:biglifter: I am sure you will love it here.:rockon:

J_Byrd 12-03-2012 04:47 PM

Welcome to the board! Great numbers, cant wait to see how your training shapes up for the pro am

big_swede 12-03-2012 04:50 PM

Strong lifts!! Welcome to mab!!

Caitlyn.Trout 12-04-2012 09:09 PM

Thanks guys I appreciate it! I feel at home here already !

SO... today was my first day back in the gym since the meet. I'm currently 19 weeks out from my next one and I generally don't start meet prep until 16 weeks because I do I longgggg prep kinda lol. I do a mix of volume to heavy. I start out light with no less than 75 barbell lifts plus assistance per workout and then it gradually tapers down into heavier weight, less reps , and more specific exercises that work on whatever needs it most. But , for the next 3 weeks im just gonna take the time to re-adjust to some volume and go pretty light. I started back on a diet today just to stay healthy and not gain too much out of range from 123 . I weighed myself today and I was 124 without shoes which is lighter than I thought I would be honestly. Anyway, this is what I did for today.....
Tuesday- Bench
warm up
monster mini push-downs - 3x10
monster mini pull aparts - 3x10
push-ups - 3x10 , did them supppper slow

3 sec pause bench - 95 - 8x3 (working on being explosive also)
1 board - 95 - 5x5 (more explosion lol)
close-grip 3 sec pauses - 75 - 3x8

rear delt db raises - 3x15
db flys - 3x15 super slow
pendlay rows - 3x10
bicep hammer curls - super slow - 3x20

Abs - mini band sit ups - 2x10 - micro movements 1x20
ghr sit ups with 10lb medicine ball behind my head - 3x20

Pretty much I'll be doing this workout for the next 3 weeks except adding more reps to everything instead of weight until i'm 16 weeks out. Honestly it doesn't look that hard but by the end you really are feeling it! Feel free to ask questions, I love talking about this stuff!

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