I've been lifting for around 3 years
I posted my squat PR a few weeks ago and some of you wanted to see more. (http://ift.tt/1ReHHkU)
Here is a powerlifting meet video from this past weekend where I had a total of 900.
http://www.youtube.com/watch?v=Wb-s55lZCHM
I don't specifically follow a program, but I lift 4x a week. This consists of doing squat, bench, deadlift at least once a week, and accessory type lifts on other days or in addition to those lifts... For example, heavy lunges, heavy Russian swings.... Pull ups, some Olympic lifting if I'm bored of the main lifts. For the moment I've been training at a crossfit gym that has a powerlifting focus. Their program has gotten me my 30# PR on squat since sept.. I think coach does some sort of 6-8 week program based on percentages.. So for example it will be like 5x5 @ 75% then 4x3 at @ 80% and so on, increasing in difficulty. I can't speak much to the exact details, but it sounds similar to 5/3/1.. Sorry :/ -kody feel free to add more info ;)
Now that I've completed my first meet, I'm going to focus only on power lifting. coach is planning on starting me up with a renaissance program. I'll post my results after that cycle!
There are many ladies that are Stronger than me and I'm very lucky to be surrounded by them to motivate me.
Hopefully my progress can be motivational to you.
Squat 330 Deadlift 405 Bench 165 Total = 900
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