6-Weeks Out Check-In

Ok, ok I know I've been slacking on updating this, I've just been SO busy doing fall activities and stressing out about my Halloween costume. Even though I haven't updated, I have not missed a workout in the past 6 weeks. I'm about halfway through my training for my next meet on December 6th. I wish I could say everything is going GREAT...but I would be lying. The past few weeks have been pretty tough and I've had a lot of ups and downs, which I'm attributing to adjusting to a brand new schedule, gym, job, and apartment. I hate using that as an excuse because I feel like its BS, but the truth is that stuff can affect you a lot more than you'd think. I also need to get my diet back on track and get more sleep. AKA....less drinking and going out and more IIFYM and sleeping. I have been having a lot of fun since I moved but it's time for me to calm down and focus on myself and getting ready for this meet. Let's go lift by lift:


Squat
This is one lift that has been fluctuating a lot. The first few weeks on this new program I felt like my squat went waaaay down. I didn't feel as strong as I used to and I stopped squatting heavy because I thought I couldn't. That was stupid. Very stupid. If you've followed this blog or know anything about me, you know that I train alone. I've been training a lot at work just because its convenient with my schedule, but that means there usually isn't anyone around to spot me. I was so scared of failing on a lift that I stopped trying. It wasn't until 2 weeks ago that I finally screwed my head back on straight, put up the safety bars, and put heavier weight back on the bar. And guess what? I didn't fail. I feel a lot better about my squat now. Last week I did 170x2, which is my 3RM. I'm testing my 3RM squat this week, so stay tuned for that. I'm going to really focus on my squat because I want to break 200 SO badly at the meet. And I know I can do it.
Current Meet PR: 175
Current Gym PR: 190
Meet Goal: 200-205
Things I'm working on: hitting consistent depth, not dropping lighter weights deep in the hole


Bench
The only lift that has stayed consistent since starting this program. I am consistently hitting 90 for reps, which is my 3RM. Again, I have the issue of not having a spotter so it has been hard to go heavier than that, but I'm testing my 3RM again this week and I know I can hit 95. I'm actually very excited to bench in a competition, which is rare because I hate benching! I feel like I have to redeem myself for the last meet I did, which ended in an 85 lb bench (so embarrassing). I'm finally training it correctly and sticking to a program that is obviously working for me.
Current Meet PR: 88
Current Gym PR: 100
Meet Goal: 105-110
Things I'm working on: pausing at the top so I don't miss the rack command, staying tight through the upper back


Deadlift
By far the worst of the three so far in this training cycle. My DL has gone from bad to good to very  bad. I've been having a lot of back problems again (actually seeing a chiro for the first time ever next week!), and its been killing  me mentally and obviously physically on deads. I was doing alright for a couple weeks, hitting near-maximal numbers on conventional deadlift then switching back to sumo. I actually pulled 190 for 1 the first week back into sumo. Since then I have been really inconsistent. I was supposed to do a max triple last week, which was 205 the last time I tested it. This time, I couldn't even get 185 off the floor ONCE. That was so frustrating because that should be an easy weight for me. But, I'm not going to dwell on it, I'm going to learn from it and move on. I can't focus on lifts I didn't make, I need to set my sights on lifts I CAN and WILL make.
Current Meet PR: 235
Current Gym PR: 225 (I rarely max test my DL because it hurts my back. I save it for the platform)
Meet Goal: 245-250
Things I'm working on: everything? Kidding. Staying tight in my lats and not yanking the bar up. Speed off the floor


So, safe to say I've been feeling very frustrated and defeated the past few weeks but I am trying very hard to keep focused and keep a positive attitude. I know that changing my diet and taking care of myself better will help a lot, I just need to do it!


Oh, and let's not talk about weight cut just yet. I'm dreading it. DREADING IT.






Stay STRONG and Stay FIERCE!!

From Barres to Barbells: How Lifting Changed My Life

Since joining the 1st Phorm Athlete Search, I've been putting myself out there more, and trying to figure out what I would want my "image" to be. What do I want to accomplish if I am chosen as one of their newest athlete? What message do I want to send out? I figured now would be a good time to reflect on myself and actually answer these questions. The story I sent 1st Phorm when I entered the contest was short and sweet (click here to read that post). This is the extended version.

What sets me apart? Besides the obvious-being a female powerlifter. There are so many amazing people already in the 1st Phorm family-I’m humbled to even be considered and it would be a huge honor to be picked and join these athletes. What I did notice is that they don’t have any female powerlifters in their ranks-and I want to be the first.

I started powerlifting when I was a senior in college, 2 and a half years ago. My ex-boyfriend got me into it, and immediately I felt like this was what was missing in my life. Before I started lifting, I was a dancer for my whole life. I started dancing when I was 3 years old, and continued until age 22. Dance, and more specifically ballet, was my entire life and it helped shape me into the person I am today. When I was in middle and high school, I spent every day after school and all day Saturday in class and rehearsal. Summers were spent at dance camp, 40 hours a week for 8 weeks. I loved it, but at the same time I hated it. The dance world is very competitive-and not always in a good way. You have to look a certain way, act a certain way, and accept what’s given to you. There are certain standards that all professional dancers must meet-tall, thin, and lean. Unfortunately, I didn't meet any of those standards. I grew up hearing phrases like

“you’re too short”

“you won’t fit into the costume”

“you’re too curvy”

“you won’t look good on stage next to so and so”

As you can see, I'm a full head shorter than the other dancers

....repeatedly hearing this definitely had an impact on me. I remember being devastated after audition results came out, every single year. "Why are all the other people in the dance advanced beginners...?" "I'm not in the snow scene? *cue meltdown*" "Why am I the ONLY senior without a solo in Nutcracker this year?!?!?!"....you get the picture. Every year I would swear it was my last, but auditions would roll around again and I'd be there, number pinned to my leotard, just like every other year. I was always stuck with the younger kids because of my size. I never danced a solo-not once. And it wasn't because of my abilities. I didn't 'look' the part of a soloist, so I never was one. And unfortunately, stuff like this wasn't uncommon in the dance world. The teachers always told me I would be 'repaid' someday, but that day never came (like the year I had to dance with beginners in the summer dance concert because they needed an extra person and I was the only one who would fit into the costume...I was 15, they were all between the ages of 6-9). And my teachers were right-I WAS small. At just 5 feet tall, I weighed less than 100 pounds until I went to college (freshman 15, holla). But it wasn't only me that got picked on. Many of my friends developed eating disorders and had serious psychological issues. I knew amazing dancers who had to give it all up because they couldn't handle the pressure. I witnessed girls collapse backstage from lack of food after a performance. I listened to girls throw up their lunches before class. And I didn't do anything about it.

Dance taught me a lot of things, like discipline, time-management, determination, the ability to work hard...but self-confidence and positive body image were not any of these things. I struggled with feeling good about my body for a long time.

That’s where lifting really changed my life. I continued to dance recreationally through college, but when I found powerlifting my life did a complete 180. What I love about lifting is, you don’t have to look a certain way. It’s not about what you look like, it’s about your strength and your abilities. Powerlifters come in all shapes and sizes-and every single one of them is supportive of one another.  It’s such an amazing community and I'm so glad I found it! In the dance community, someone could be your best friend one day, then stab you in the back to get a role they desired the next day. Now, complete strangers look up to me, help me, motivate me, are motivated BY me. There’s no feeling quite like going to a competition, and having people who you don’t know at all encourage you and congratulate you and offer advice. 

Since I started lifting, I’ve gained so much self-confidence and I’ve learned to love my body. I’ve always been a little bit reserved, shy and quiet, but I feel like I’ve come out of my shell. Lifting has made me a better version of myself.

What started out as a hobby, a way for me to bond with my boyfriend, turned into a full-blown lifestyle. Even after our relationship ended, I had no intentions of stopping. When I first started lifting, I never thought I would ever compete. I competed for the first time in October 2012, and after that I was hooked. I wanted to go to a meet every weekend! In the past 2.5 years, I’ve competed 5 times, finishing in first place 4 times and second place once. I don’t pretend to be the best-I’m far from it. I still consider myself very new to the sport and I know I have a lot to learn. I’ve met so many amazing people that have helped me along the way, and my coach John Gags is always there to offer guidance and support! Not to mention my family and friends who have always supported and encouraged me, even though I know they thought I was crazy at first! There are even people I've connected with via social media-instagram and facebook-who I've never met but are some of my biggest supporters. At first there were a lot of people who told me I couldn't do it and I’m proud to have proved them wrong. This is where the “never settle” mindset comes in for me. I’m not going to give up. Once I hit my goals I make new ones. I'm always looking for ways to improve and better myself.  

I will never settle.

One of my proudest competition moments....235lb deadlift!

Winning the athlete search would mean so much to me. Not only would it be amazing to be a part of a company whose values I believe in, but I would get a chance to be alongside some of the best athletes out there! I hope to be someone for other women and girls to look up to. I want to encourage women to get out there and chase your dreams. I want to be a motivator for women to be the best versions of themselves. I know what it’s like to be scared of things-I spent most of my life being this small, timid girl. I spent my high school years trying to be as invisible as possible. And I never went to the gym. I was way too scared. Now, I’m often the only girl in the weight room, and let me tell you, its empowering! I want all women to feel that. I want all women to know their strength, because I can guarantee you’re stronger than you think! I want women to understand that there’s nothing wrong with being strong. You won’t get bulky unless that’s what you want-look at me! I tell people I lift and I always get this surprised reaction. I’m still a girl-I’m actually a very girly girl. All my gear is pink, my competition singlet is pink, I love getting dolled up in a dress and heels and dancing the night away with my girlfriends.

Going to the gym doesn’t mean you have to give up your femininity! And I want more women to understand that!

See? Still SUPER girly!!

So now the big question, what everyone wants to know-what would I do with the money if I won? Well to be honest, it’s not about the money for me. But if I did win…..I’ve always wanted to own my own business. I went to school for clinical exercise science, and I currently work as a fitness specialist for a corporate health and wellness company, but I am also a personal trainer and group ex teacher. I think it would be awesome to open a female-only strength training gym. A place where women who are serious about getting strong can come together in a community, lift together, and motivate each other. I want somewhere where women can go that's not intimidating.

I know what it's like to be scared....I spent most of my life being scared! I want to help women find their true potential-help them come out of THEIR shell, just like I did! 

Right now it’s just a dream, but if I won I could be much closer to making that a reality.

Facebook: Chrissy Giorgetti

Instagram: @cahrissay

Email: chrissy.giorgetti@gmail.com

Stay STRONG and Stay FIERCE!!

First Bootcamp of October!!

This week's workout is a total-body tabata workout! For those of you who are not familiar with tabata, it's simple! You do the instructed exercise for 20 seconds, rest for 10 seconds, then go back to the exercise. Alternating 20 seconds of work with 10 seconds of rest for 4 minutes, giving you 8 "rounds" of the exercise! I'd recommend downloading a tabata timer app on your phone-its just easier than using the stopwatch. Trust.

SO! Total Body Tabata Workout:

You will need: medium-heavy weights, mat, jump rope, KB or heavy DB, and a medicine ball!

Set 1:

Squat to Shoulder Press (med-heavy weight)

Plank Jax

Alternate the two exercises, so you'll do each 4 times!

Set 2:

Push-up to Row (med-heavy weight)

video: https://www.youtube.com/watch?v=gNdDIB90MVg

Mountain Climbers

Alternate the two exercises, so you'll do each 4 times!

Set 3:

Reverse Lunge (med-heavy weight)

Russian Twists (heavy weight)

Alternate the two exercises, so you'll do each 4 times!

Set 4:

Tricep Dips

Kettlebell/Dumbbell Swing (heavy weight)

Alternate the two exercises, so you'll do each 4 times!

Set 5:

Jump Rope

Medball Slams (heavy)

Alternate the two exercises, so you'll do each 4 times!

Make sure you're watching FORM! There's no shame in dropping the weight if you start sacrificing form. Better to do it right and light than ugly and heavy! :)


Leave a comment if you try this workout!




Stay STRONG and Stay FIERCE!

Cressey Sports Performance Fall Seminar Recap

This past Sunday I attended the 3rd annual Fall Seminar at Cressey Sports Performance. It was a long day full of learning and I loved it! I soaked up SO much information, I thought my brain was going to explode! It was also my first time at CSP, so getting to (finally) see the facility was awesome. I went with some of my friends who came down from Cortland to attend it. They drive out here on Saturday, and stopped at CSP on their way to deadlift. I'm so sad I couldn't join them, but I don't have a car and seeing as CSP is about 45 min away in Hudson, it just wasn't going to happen. Someday I'll lift there!






The seminar lasted about 8 hours, with 6 speakers and an hour break for lunch. All of the speakers were current or former coaches at CSP. The lectures ranged from nutrition, to various injuries, to coaching. It was a lot of information in a short amount of time, but I definitely learned a lot. Eric Cressey spoke on Thoracic Outlet Syndrome, and how to diagnose it. I didn't know much about TOS before this, so it was great to learn more about it. I probably won't ever encounter it in my career, but if I ever do I'll know what to look for!






My two favorite speakers were Brian St. Pierre, whose talk was titled "Paleo: The Good, The Bad, and The Ugly" and Chris Howard with "Trigger Points 101". There is a lot of current discussion regarding the paleo diet, and hearing all the facts about it was really cool. The basis of his discussion was that the paleo diet does have a lot of good qualities; such as encouraging the intake of whole foods, lean proteins, veggies, fruits, and healthy fats; however it also has some flaws. The "evolutionary" argument hasn't been proven and the evidence for excluding dairy, legumes, and grains isn't very strong. Definitely a very cool and "current" topic to speak about, and I learned a lot about the paleo diet! I'll still never try it....this Italian girl canNOT give up grains!




Trigger Points is a topic I have a very particular interest in. I'm a self-proclaimed "soft tissue nerd"...I take it upon myself to learn as much as I can about soft-tissue therapy and using it as injury rehab. So, naturally, this talk was really interesting to me! The discussion was much more in-depth than anything I've read about, and he incorporated case studies which was very cool. He also talked about how trigger points can mimic other conditions and may be diagnosed as something else. I see this all the time in my clients-people think they have this horrible injury when it's really just tender muscles! I definitely learned a lot from this lecture and I will be implementing a lot of stuff in my work!


So overall it was a great day. Long and exhausting, but still really fun! I think I've mentioned this in other posts, but if you work in fitness, investing in seminars and conferences and summits etc is a MUST. Yes, they are expensive but the information you can get from them is invaluable. Plus, you'll definitely use it and it will pay for itself in time. It's also a great way to network and meet new people! So suck it up, give up a few weekends, and go to continuing ed events. You won't regret it.




Stay STRONG and Stay FIERCE!

Bootcamp Workout Week of 9/22

This workout is designed to test your willpower! Mind over matter ladies and gents!


5 minute plank
If you drop or lose form, perform 10 burpees then get back into the plank for the remaining time. If you drop again, 20 burpees. So on and so forth (+10 every time you fail)


5 minute wall-sit
If you drop or lose form, perform 20 mountain climbers then get back into the wall-sit for the remaining time. If you drop again, 40 mountain climbers. So on and so forth (+20 every time you fail)


5 minute side plank-right side
If you drop or lose form, perform 5 star jumps then get back into the side plank for the remaining time. If you drop again, 10 star jumps. So on and so forth (+5 every time you fail)


5 minute plate hold (arms outstretched in front of you, holding a plate)
If you drop or lose form, perform 20 jumping jacks then get back into the plate hold for the remaining time. If you drop again, 40 jumping jacks. So on and so forth (+20 every time you fail)


5 minute side plank-left side
If you drop or lose form, perform 10 speed skaters then get back into the side plank for the remaining time. If you drop again, 20 speed skaters. So on and so forth (+10 every time you fail)


Repeat the above workout twice through.


If you HATE cardio, make sure you don't have to do any simply by holding each position for 5 minutes. I say simply....this workout is far from simple! Don't forget to breathe and don't think about the time!


Leave a comment if you try this!






Stay STRONG and Stay FIERCE!!

Week of 9/15 Bootcamp Workout

For this workout you'll need heavy weights and a mat! You're going to go directly from one exercise to the next, and rest at the end. Workout is as follows:

*Squat to Overhead Press-15 reps

Burpees-12 reps

*Reverse Lunges Alternating-20 reps

Jumping Jax-50 reps

*Bentover Rows-15 reps

Burpees-12 reps

Push-ups-25 reps

Jumping Jax-50 reps

Plank Hold-1 minute

*=use your weights!

Repeat this circuit three times, resting 2 minutes between each time. REMEMBER!!!! It's not a race! Take your time and do each rep with perfect form!


Leave a comment if you try this workout! :)






Stay STRONG and Stay FIERCE!

Clash for Cash Meet Prep First Weeks

In my previous post, I mentioned that I signed up for my next meet. I will be competing in Gaglione Strength's Clash for Cash on December 6! I can't wait for this meet, I think it'll be really good. Plus it'll be great to have my coach there handling me and all that stuff. I've never had that before, so it'll be interesting to see how its different. I've already started my prep for this meet, even though its far off. The program Gags started me on 2 weeks ago will peak me for the meet, so it's perfect. I kinda messed up a little bit the first 2 weeks and did the wrong workouts, but now I'm back on track and so far feeling great.

I started in week 3 of the program, so last week (week 4) was technically a deload week. Which actually worked out well because I was pretty tired and sore from moving over the weekend. My 3 main lifts were halting conventional deadlift, pause squat, and long-pause bench. Everything went well, but I'm still adjusting to lifting in a new space so I don't actually have any bench videos. And I'm still trying to figure out the best way to rig up something so I can video my squats and deadlifts, so sorry for the bad camera angles on the videos below!

For deadlifts, I only worked up to 145. My back was killing me after the move, so I decided to not kill myself with deadlifts last week. I also did the wrong workout, because I got confused lol OOPS. So I ended up going 5x5 when it was actually supposed to be a deload with 6x3.
I went: 95x5, 125x5, 135x5, 145x5, 125x5 (lifting with bumper plates is AWESOME, btw)
Here is the video of my top set:

As you can see my hand goes right to my back after this set, which I did subconsciously, but halting deadlifts do put more pressure on it. I was sore for a few days after this but nothing crazy.

Squats were 8x2 paused. I was still confused and thought they were supposed to be beltless, so I didn't bring my belt to the gym (that shit gets heavy when you have to walk 25 min, okay?). So I ended up working up to 140lbs, which was as high as I felt comfortable going without a belt. Which is actually I think also the heaviest I've ever gone without a belt. All in all pretty smooth workout. I was feeling weak from not squatting in a week, but once I got back into I was fine.
I went: 105x2, 115x2, 125x2, 135x2, 140x2, 135x2, 125x2, 115x2
Here's the video of the top set:

And bench. This was 9x3 long-pause (5ct) bench. Like I mentioned above, I don't have any videos because I couldn't figure out how to set it up and I was there alone. I'm not comfortable enough in the gym to ask anyone to video me yet....
Sets were: 45x3, 55x3, 60x3, 65x3, 75x3, 65x3, 60x3, 55x3, 45x3
Again, I was alone so I only felt comfortable going up to 75. Hopefully once I get used to this new gym I'll stop being so shy and ask someone for help! I hate doing that though, its so awkward. And also no one knows how to spot correctly...

So this week I jump back into full workouts (not deloads)! See my instagram page (@cahrissay) for videos if you can't wait till next week for my weekly update!

Also I wanted to congratulate the newest 1st Phorm athlete Twayne Russell! Such a great choice and so well-deserved. Check out his video on their facebook page! It's an awesome video, that makes me really proud to be representing them (and makes me want to win even more!) Next winner is announced October 6th! Keep your fingers crossed for me!!

Stay STRONG and Stay FIERCE!