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Lisa is a 35 year old finance technician and competitive powerlifter who
has been weight training for approximately seven years. She is
involved in high intensity workouts to build power, strength and increase
muscle mass. She is currently preparing for the WPC World
Powerlifting Championships in October 2004.
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Fitness Goals: |
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1. Powerlifting competition total of
1,200 at 165 lb weight class
2. 500 lb. squat, 450 deadlift, 250 benchpress
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Athletic
Achievements: |
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2004 - AAPF Nationals, 2nd place 165 lbs class.
APF Senior Nationals, 2nd place 165
lbs class.
2003 - APF Senior Nationals 4th place 165 lb class,
AWPC Worlds 1st place 165 lb class,
WPC Worlds 1st place 165 lb class,
CA APF Ironman/Ironwoman 1st place
165 lb class,
APF CA State Championships 1st place 165 lb class.
2002 - USPF Central CA Open 1st
place 165 lb class,
USPF CA State Championships 1st place 165 lb class.
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Nutrition:
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Lisa indicates that she is
on a high
protein-low carbohydrate nutrition plan. "I consume red meat and
dairy, but very little fast food or sweets. (except for the occasional
donut or hot dog!) I try to eat 5 to 6 small meals throughout the
day. My snacks between meals is usually a protein bar or shake." |
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Supplementation: |
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Vitamin C - 2,000 mg
daily, Opti-Women multi vitamin - 2 capsules daily |
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Hobbies and Special Interests:
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"I
am very involved in my community through my membership in Kiwanis
International and coaching Special Olympics." |
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Reason for Participating in the Study: |
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"I am interested in ways to increase my performance in the gym, and a
natural way to build strength and lose fat.
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Weightlifting:
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Lisa utilizes the Westside style of training that consists of 4 days total -
2 days maximum effort, 2 days dynamic effort
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WORKOUT INFORMATION
Level of Training: Advance
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Exercise |
# of Sets |
# of Reps
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Poundages |
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Dynamic Effort - Squat |
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Squat to Box |
8-12 |
2 |
45-55% of 1 rep max |
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Speed Deadlift Pulls |
6-8 |
1 |
50-60% 1 rep max |
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Glute Hamstring Raises |
3-4 |
10-15 |
Bodyweight |
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Standing Abdominal Crunches |
3-4 |
10-15 |
50 lbs |
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Max Effort - Squat |
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Squat or Good Mornings (stance, type of bar,
height of box varies) |
8-12 |
1-3 |
Increase in lbs until failure |
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Glute Hamstring Raises |
3-4 |
10-15 |
Bodyweight |
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Ab Roller |
3-4 |
10-15 |
Bodyweight |
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Max Effort Deadlifts are performed
approximately every 5 weeks |
8-12 |
1-3 |
increase in lbs until failure |
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Dynamic Effort Bench |
9 |
3 |
40-50% of 1 rep max |
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4 Board Press |
5 |
5 |
135-170 lbs. |
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Dumbbell Tricep Extensions |
2-3 |
12-15 |
20-25 lbs |
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Lat Pulldowns |
3-4 |
8 |
80-90 lbs |
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Dumbbell Side Laterals |
2 |
10 |
10-12 |
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Abs |
2 |
15 |
Bodyweight |
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Max Effort Bench |
7-10 |
1-3 |
Increase in lbs until failure |
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Dumbbell Press - palms facing in |
3 |
12-15 |
30-35 lbs |
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Dumbbell Tricep Extensions |
2-3 |
10-15 |
20-25 lbs |
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Lat Pulldowns |
3-4 |
8-10 |
80-90 lbs |
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Dumbbell Side Laterals |
2 |
10 |
10 -12 lbs |
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Abs |
2 |
15 |
Bodyweight |
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Health and
Fitness Background
by Lisa Denison:
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I am 35 years old and work as a Finance Technician for a large insurance
company. I am originally from Philadelphia, PA moved to Bakersfield, CA
in 1995 and was introduced to the sport of powerlifting in 1996.
Although I have always been an athletic person, I had never been inside
a gym in my life. I made great gains in the gym and won my weight class
and the best female lifter award in my first competition. I knew that
this was the sport for me, and I’ve been competing ever since.
Powerlifting has become an extremely important part of my life. I
believe in giving back to the sport that has given me so much. Not only
have I been competing for the last seven years, I am also a national
referee in several organizations. I have been a meet director and have
coached Special Olympic athletes as well. I have never been more focused
than I am right now. I have a great coach and lifting partners who
understand the sport and have taught me a great deal. At the moment, I
am training for the WPC World Powerlifting Championships in October
2004.
I currently have several CA state records in the 165-pound weight class
in the open and sub-master divisions. My personal bests in competition
are: 451 pound squat, 209 pound bench press, 402 pound deadlift, and a
1,041 pound total. My personal goal for my powerlifting career is a
1,200 pound total as a drug free lifter.
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