This article was originally published in OnFitness Magazine with the title Power Lifting Grandmother.

Client Introduction:

It all started with my neck problems. I had a very painful arthritic condition (as a result of degenerative disc disorder) which eventually prompted me to go to a physical therapist. Near the end of my therapy the physical therapist told me, “the only way to alleviate the pain is to build up the muscles in your neck.” He then recom mended that I seek out a personal trainer.

My initial goal when I started weight training was threefold. First, I wanted to do something about the constant neck pain. Second, I knew that I had to build up the muscles in my legs because of osteoarthritis in my knees. And third, my husband and I were planning a cruise for our 40 th anniversary. We were going to Alaska and I wanted to be fit enough to be able to kayak, canoe and do some sight-seeing.

It’s hard to put into words what weight training has done for me. It has certainly improved my mental attitude; I feel that I can do al most anything now. It’s given my life a whole new slant. And it’s so interesting when I meet a new doctor and tell them what I’ve accomplished. They think of you a little differently after that. Weight training is something that I simply have to do.

Personal Trainer Carmine Grieco:

When I initially began working with Suci (pronounced like Lucy) I designed a workout program to address her goals of gaining strength and eliminating her neck pain. It didn’t take long, however, before I noticed that she was a powerfully strong woman (both mentally and physically) and had not been fully challenged in her workouts prior to that point. Having had some experience in coaching powerlifting I suggested that she consider doing a bench press competition. I had no aspirations for Suci to become a competitive powerlifter at that point; I merely made the suggestion to give her a specific and definable goal to shoot for. Something to keep her focused and motivated. So began our journey into powerlifting.

Suci entered her first competition in September of 2001. With a max bench press lift of 100 lbs. she not only exceeded my expectations, but also set a new record for the state of Virginia in her age category (60-64). After the first competition Suci was hooked.

As we progressed with her training the limitations of her osteoarthritic knees became more apparent and debilitating. In January 2002, unable to stand the pain any longer, she agreed to undergo total knee replacement surgery on her left knee. With surgery scheduled for April, we knew that weight training would have to be put on hold for the foreseeable future. One of Suci’s biggest fears was the knowledge that it would be months before she was able to resu me weight training.

As with all things, Suci attacked the physical therapy that followed the surgery with her usual vigor and “can do” attitude. Fighting through the pain she made an a mazing and speedy recovery, quickly returning to weight training after just a few short months of therapy.

Shortly after we resumed training Suci stunned me by suggesting that she wanted to try a full powerlifting competition. I wasn’t even sure how to react to that. Can a person compete with an artificial joint? I’d never heard of such a thing. A standard meet is bench press, squat and deadlift. The bench press would be no problem as it is an entirely upper-body exercise. However, both the squat and deadlift would rely heavily on the legs. Off we went to speak with her doctors.

Suci’s fa mily physician said he couldn’t see any reason why she could not compete. Being of a conservative mind I wasn’t satisfied that the doctor fully understood how physically demanding a full powerlifting meet would be and suggested Suci consult a sports medicine doctor. Once again the reply came back, “I don’t see why not”.

Cautiously we began to incorporate deadlifts and squats into our training routine. I stayed tightly focused on using light weights and emphasizing proper technique. We had precious little time to train before our next competition, but felt confident when the day arrived.

Suci’s first competition after the knee replacement surgery, the Virginia State Championships, went spectacularly well, with her setting three new state records. With a bench press of 110 lbs., a squat of 90 and a deadlift of 155, all on a brand new artificial knee, we were all a mazed and delighted at Suci’s complete recovery from major knee surgery.

With the confidence that Suci’s new knee (she calls it her “good” knee now) could stand up to training we set our eyes on the AAU World Championships. We soon found out that Suci’s “amazing” lifts of 90 and 155 pounds (for squat and deadlift, respectively) were just a hint of what she was capable of. With a strict eye on good technique we began to increase the weight of her lifts.

I was utterly amazed to see how quickly her leg strength increased. For the entire two year period that I had been working with Suci her knees, because of the osteoarthritis, had always been a weak point. As a result of that neither one of us had ever had the opportunity to see what kind of leg strength she truly had.

By the time the World Championships rolled around Suci was ready to show everyone what she (and her new knee) was capable of. And she did exactly that, posting phenomenal weights in all three events, all of which were world records in her age category.

Bench press – 126.8 lbs.

Squat – 165.3 lbs.

Deadlift – 220 lbs.

The Program:

• Training 3 days per week.
• On each of the three days we focus on one of the primary lifts (bench press, squat and deadlift) with supplemental work (i.e. shoulders, triceps, etc) to round out the routine.
• After 5 – 10 minutes of cardio as a warm-up we begin with 1 light warm-up set followed by 3 “working” sets, pyramiding up in weight.
• To train for power more effectively, during the final few months before a competition we use advanced powerlifting techniques. One such example, used with much success by powerlifting legend Louie Simmons, is to train with rubberized power bands attached to the bar.
• We incorporate plenty of stretching, both throughout the workout and at the end of each workout session.
• For added protection and support Suci uses the following equipment during heavy training and competition:

Knee wraps – for added knee support during the heavy lifts

“Squat” shoes – provide extra support for the feet

“Bench shirt” – made of a tightly woven inelastic fiber, the bench shirt provides support to the shoulder and chest during the bench press.

Weight belt – for added support to the lower back

Someti mes as a personal trainer you have to push people harder than they are willing to push themselves. Not so with Suci. If anything it is my job to be the voice of reason and caution, for Suci loves to push her limits. And as tempted as I am to give in and allow her to go for that new personal record (whether it be bench, squat or deadlift) I know there are times to push and times to hold back.

With that in mind I always keep a keen eye out for signs of overtraining or the beginnings of an injury. I also try to allow maximum time for recovery between workouts. Even though I set goals for each workout I have no reservations about pulling back on the intensity if I feel we are pushing too hard on that particular day. Suci’s health is always my overriding concern.

A recent surgery on her forearm to remove a bone spur has meant another setback (and most frustratingly to Suci, no weight training), but with physical therapy going well we are planning for our next competition. And at 64 years of age I fully expect Suci to be in the best shape of her life during our next meet.

Having worked with Suci for nearly four years, I’ve had to redefine what I thought the human body was capable of. One of the important lessons that I’ve learned from this amazing woman is that we all have within us a tremendous potential, which, all too often goes unused. With the proper attitude, however, a person’s potential is almost limitless.

As Suci recently said to me, “if you say you can’t do it, you can’t. If you say you can do it, you will.”

Carmine Grieco is a health/fitness writer, personal trainer and yoga teacher living in Virginia Beach, VA. For contact information visit his website at HealthWorksRx.com.

Captions for Photos

Photo #1 – Client Suci Stinnett and myself after the awards ceremony at the AAU World Powerlifting Championships.

Photo #2 – Suci Stinnett accepting a first place trophy at the AAU World Powerlifting Championships.

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