Like so many of us who got started with training in the 80s and 90s, Kristy scored her first, sweet ass DP weight set when she was a freshman in high school. You know the one. Made from the finest plastic and concrete available and fully loaded at one hundred, hollow bar bending pounds. Seeking to improve her athletic performance on the court and in the field, she wisely added the curl and bench combo. Instinctively knowing, like ever teenager, that high rep biceps and chest pumping would pay off big time for any aspiring athlete. A knee injury sustained during a game sent her into surgery and then on to rehabilitation. Part of her rehab work involved joining a commercial gym and there she stayed through her remaining high school years.
Fast forward to summer break from her first year of college and Kristy’s back in the gym in her home state of Michigan. While hitting reps on the leg press, a lift she picked up as part of her knee rehabilitation, she was approached by veteran powerlifting coach, Mike Scott. Being wise from his many years in the weight room, Mike knew that offering to coach a lady in the barbell squat was a great ice breaker and soon Kristy’s leg development was taking off and she was changing her last name to match his. Guys take note “Do you want to work in when we train squats?” is a much smoother line than “Yo baby! Your legs are looking hot from all that leg pressing!”
Thanks to Mike putting her on the path of righteous power addiction, Kristy gave her soccer and basketballs to the kids in town and focused solely on becoming as strong as possible. And, over the course of the next decade she added thirty pounds of lean muscle mass to her already athletic frame. While thirty, 16oz, lean steaks sounds like a lot of beef, it’s important to break it down and to realise that she only added one pound of functional tissue per calendar season. So, before you write off a thirty pound muscle gain as being “Abnormal” or “Out of reach” I suggest that you note that it’s been Kristy’s dedication and consistency that’s allowed her to climb to the top of the women’s strength sport ladder. Most of us can add one pound of quality weight every 3 to 4 months if we get our full night’s rest, stick to a competitor’s diet plan and train with respectable intensity 3 or 4 times a week. Don’t look for the quick fix. Seek instead the path of gradual gains and reap the harvest that comes from years of toiling in the fields of iron.
Now that I’ve established that Kristy’s success didn’t come overnight, I’d like to lay out exactly what she’s accomplished in the gym sports arena because her accolades are far above what most people will ever put inside their trophy cases and they’re worth noting. In the powerlifting game, Kristy’s currently up at the top of the charts in the squat and deadlift. At a wisp under two hundred pounds of body weight, Mrs. Scott has walked out and buried a 465 pound free weight squat in competition, with her only support coming from a lifting belt and a pair of knee wraps. Most trainers will confirm that the deadlift is the best test of a person’s posterior chain and Kristy pulled 545 pounds on stage at The Emerald Cup Expo and she did so without the boost that comes from wearing a powerlifting suit. In fact, she’s raw deadlifted over 500 pounds in the 165, 181 and 198 body weight divisions over the last few years. And she’s no slouch on the bench either, despite her recently undergoing surgery to solve a long term shoulder condition. At 181 pounds, she’s punched up a 314 pound raw bench under official conditions. All of this has earned her junior and open division records in five different federations and she’s widely recognized as being one of the top light heavyweights in the world for raw and non-drug tested lifting.
Powerlifting is a sport that often favors those with a shorter, but wider, stature. Standing 5’8 in height, Kristy defies the notion that a person must be built like a fireplug to be competitive at the elite level. She also viewed her long legs as an opportunity to get engaged with the pursuits of Highland Games and, more recently, strongwoman. The outdoor versions of weight lifting are the ones where taller competitors seem to have the leverage advantage and so her accomplishments in field athletics rival what she’s done on the platform. Last year, she flew to Scotland where she won The World Highlander, taking the overall and setting a new world record in the 28 Pound Weight Over Bar (tossing the piece of iron 21 feet into the air!) She repeated her own record throw again in Pleasanton, CA a few months later, proving it wasn’t a fluke. And her outings into the discipline of strongwoman have added some more 1st place trophies to her collection, though she’s yet to test herself in a national or international level meet.
Being as Kristy’s currently coached by NPC Emerald Cup Overall Champion, Roger Baker, it’s only natural that she’d try her luck in a physique display. With The Emerald Cup Expo being The Pacific Northwest’s biggest bodybuilding affair, Kristy chose to twice step on their stage as a heavyweight bodybuilder and her dieting and conditioning earned her a 2nd and 3rd place trophy in the open division. So, to recap, Ms. Kristy is currently in the top percentile for powerlifting and Highland Games, she’s won some state level strongwoman challenges and she’s won a silver and a bronze medal as a heavyweight bodybuilder on a NPC regional level stage. On top of that, she’s completed her college education to prove that she’s got brains to match her buffness. And all of that while still being under thirty years of age, badaboom!
^^^ Kristy Scott Raw Deadlifting 315 Pounds For 29 Reps! ^^^
Before we review a couple weeks from Kristy’s training journal I’d like to first relay a conversation I had with her a few months after she posted some world class numbers on our Emerald Cup Expo, Hardcore Powerlifting Federation stage. Here’s the discussion I caught on tape.
Sean Katterle – Prior to the ill advised inclusion of super suits and bench shirts to the sport, most elite lifters looked the part of a pro wrestler, track thrower or football player. With the super suits and bench shirts rewarding the rotund physiques by design, fatties flocked to the sport and the poor impression of powerlifters being deconditioned slobs came into being and lingered for a couple of decades. Now, with raw lifting thankfully back in vogue, the athletes are looking more like…………..well, ATHLETES again. Even at nearly two hundred pounds of body weight you keep your composition lean and solid. What dietary rules do you follow? Are there any types of foods or snacks or drinks that you abstain from? How strict is your nutritional plan and is there an eating pattern that you try and follow?
Kristy Scott – The heaviest I’ve ever been is one hundred and ninety nine pounds and that was for your Hardcore Powerlifting Record Breakerz (Emerald Cup Expo in Bellevue.) I’m currently tipping the scales at 181 and I’ve dropped some fat and water weight. I prefer to be at a body weight where I feel healthy and so my appearance is more athletic. I’m currently eating six meals per day and following a well balanced meal plan. I still endulge in a “cheat meal” once a week and when I’m celebrating something. I only follow a rigid diet plan when I’m getting dialed in for a bodybuilding show. But I am trying to be more disciplined with diet year round with the hopes that it will help to improve my performance in all of the sports I partake in. As far as food avoidance, I limit my intake of simple carbs and I abstain from drinking any alcohol.
Sean – Running with the topic of nutrition, what is your current nutritional supplement program and schedule? What products are you taking and when are you taking these vitamins and nutrients?
Kristy – I’m sponsored by GenXLabs.net and I’m currently taking a amino acids, glucosamine, fish oils and a multiple vitamin in the morning. I then consume additional glutamine with my mid-day meals. Prior to training I ingest a stack that contains creatine, beta alanine, arginine, tyrosine, velvet bean, B12, caffeine, folic acid, B3, synephrine, vitamin C and vitamin B6. After training I take in more creatine and glutamine. On top of that I use shakes to assist with getting enough protein and I re-load with additional glucosamine and fish oils.
Sean – Nutrition is just one third of the recovery puzzle. What preventative measures do you employ to avoid injuries and to speed up your recovery process? Ice baths? Professional massage? Chiropractic? And how much rest do you get with your current lifestyle?
Kristy – When preparing for a competition, I try and get deep tissue massages weekly or biweekly. Otherwise, if dealing with a minor injury I just ice and take a slightly exteneded break from training so as to better recover. An area that needs more attention on my part is my flexibility and I plan on incorporating more stretching into my routine. Regarding sleep, I make it a priority to get at least seven hours of quality rest per night.
Sean – You run with some of the best gym sport athletes in The Pacific Northwest. From two Emerald Cup overall bodybuilding champions, Roger Baker and Joe Derousie, to your husband and experienced powerlifting coach Mike Scott, you’ve been interacting and working with some of the very best. Which coaches and which gyms do you most credit for assisting you with obtaining your goals in sport?
Kristy – I feel fortunate that I became connected with Roger & Ally Baker and I now train primarily at their facility, RAB Fitness in Kennewick ( RABFitness.com ) Their center is a perfect fit for me as they have the equipment, tools and knowledge to help clients reach their goals with all strength sports, including powerlifting, strongwoman, bodybuilding and what have you.
Another location where I had success earlier on was Mah-Ann Mendoza’s Pro Fitness in Oregon ( MahAnn.com ) Her place is a smaller studio gym where she specializes in one-on-one training, but she also offers some small group classes. Mah Ann is an IFBB pro body and she provides the highest quality training with emphasis on proper technique, intensity, and nutrition. Mah-Ann encouraged me to pursue whichever avenue in strength sports brought me the most happiness and satisfaction.
Many other people have contributed along my journey in strength sports and deserve a big thank you as well: Mike Scott, Joe Derousie, Susie Thorpe, Paul Goebel, Denise Twaites, Bobby Dodd, Mike & Lisa Kromer, Andre Scott, all the other athletes at RAB and my fellow Highland Games competitors.
Sean – Promoters and organizers like Douglas Edmunds and David Webster did a bang up job introducing the world to Highland Games via adding U.K. Field events to their schedule of professional strongman challenges. But the sport is still relatively obscure over here in The States. When asked, most sports fans like The Highland Games, but few know anything about the events going on in North America. What is the most informative website for Highland Games competitions?
Kristy – The most informative website for the Highland Games would be www.nasgaweb.com . NASGA stands for North American Scottish Games Association. There is a section titled “Getting started” that gives an overview of all the events as well as a “rules” section. In addition, the “database” gives updated information on upcoming competitions, results, and rankings. The “message board” is also another area to get general information about what is going on in the sport, tips for training, etc.
Sean – I’d like to briefly step away from iron sports and talk muscle shows for a moment, since you’re also a notable amateur bodybuilder on a regional level. Out of all the physique divisions, women’s bodybuilding gets the worst rap. The other divisions have passed the bodybuilding catagory by and the prize money for ladies pursuing that discipline as a career is lower than it’s been in years past. The gym public is beginning to turn on the FBBs as well. Insults ranging from transgender accusations to insinuations of lesbianism pop up almost every time FBB contest photos are released online. And guys suffer peer pressure, being labeled “Schmoes” if they dare to publically compliment the looks these ladies are creating. I think you look beautiful when you choose to step up on the NPC Emerald Cup stage as a bodybuilder. But you are a heavyweight and you do “Out mass” most of the women in the weight room. So how have you dealt with these public attitudes and what would you say to a woman considering getting seriously involved with the female bodybuilder lifestyle? I remember when ladies were knocked for entering marathon running events (the first entrant actually got chased down the street by the promoter and had to be defended by the male participants!) so I write some of this off to outdated social views, but there’s no denying that women’s bodybuilding is the least commercially successful out of all the NPC/IFBB divisions. Your thoughts on the direction the sport’s heading or on the redirection it should make?
Kristy – I believe with all the divisions that are now available (fitness, figure, bikini, physique and bodybuilding) that there should be a division suitable to meet anyone’s preference if they so chose to get involved in this sport. If bodybuilding is your true passion in life, then go for it. It is unfortunate that stereotypes and judgments go along with it, but that is reality. Just be aware of the criticism you may face. I’ve been fortunate to have a strong support system consisting of my husband, friends, family, and coworkers.
Sean – Bravo for saying that and I agree with you. And I don’t think anyone’s going to be labeling your powerlifting and bodybuilding guy friends as “Schmoes” anytime soon, ha! With the commercial chains sadly running a lot of the independent gyms out of business and with a large percentage of the gym community interacting online, the worlds of physique and power are merging together more than they’ve done since the classic Muscle Beach era. This has resulted in raw powerlifters watching their diets and getting leaner and meaner and bodybuilders seem to be valuing their lifting capabilities almost as much as their appearance, as made evident by all the YouTube training videos and power reps challenges being put out by bodybuilding companies. Since you comfortably walk in both worlds, what are the four most valuable pointers you can give to fitness enthusiasts who’ve got their body fat down low and their heart and lungs in good shape, but who are still lacking any significant amount of physical (explosive) power?
Kristy – In general I’d say that bodybuilders and physique competitors need to incorporate the following activites into their routines if they’re looking to also increase their maximal lifting capabilities. # 1 Learn about plyometrics and add some plyo training into their schedules. # 2 Add some flex bands or chains to some of their compound movements. # 3 Increase their intensity by sticking with moderate weights, but through focusing on moving those weighs as quickly as possible while maintaining proper form. And # 4 Incorporate more big weight/ low rep sets immediately following their warm-up phase so as to really get in touch with gravity prior to pumping up.
Sean – All good suggestions. Thank you very much for taking the time to sit down and talk about the iron game with me.
(Kristy Scott on her current training program.) “I don’t train like most other powerlifters and I don’t follow a specific program or template month in month out. My training is very diverse and I wouldn’t change that. I’m never training for just a powerlifting meet. My program is not a set system where the weight is increased based on percentages or anything. For Hardcore Powerlifting’s Record Breakerz this last April (Emerald Cup Expo) I put together a twelve week cycle that included heavy leg work on Wednesdays and then a powerlifting, strongwoman or Highland Games competition (real or mock test) on Saturdays. In addition to working a variety of squats, we really focused on keeping my knees pushed out on the squat and that involved lots of accessory work for the hips as well as attempts to improve my hip flexibility.
Highland Games is what I focus on during the Summer months and that training includes four sessions per week in the weight room, three weekly throwing practices outdoors and three sessions per week of conditioning drills. The work in the gym changes over from powerlifts to Olympic lifts, more dynamic/speed movements, jumps and on strengthening my torso. Prior to competing we reduce the level or resistance and we put the emphasis on speed and explosiveness. I cease all heavy lifting three days out from contest day. We conduct a final throwing practice 48 hours out and then all I do is relax and work on stretching the day before.
If I do elect to get ready for a bodybuilding show, I try and schedule that preparation for wintertime. I increase my time in the gym to six weight lifting sessions per week and up to two cardio sessions per day. Depending on how much fat and water we think I need to shed, I can spend up to two hours on a cardio machine every day in addition to my pump up sessions. And my meal plan will change every two weeks and all of my food will be weighed and measured as diet is a huge part of success in muscle shows.”
Since Kristy has never completely focused solely on powerlifting preparation, I asked her to send me two weeks out of her training leg from when she was nearing Hardcore Powerlifting’s 2012 Record Breakerz at Craig Production’s Emerald Cup. Few women will be able to handle the poundages that Kristy’s loading up with. What I’d like for most readers to focus on is the order of operations and the sets, reps and rest periods being utilized in this powerlifting & strongwoman training micro cycle.
DAY 1 (Heavy Leg Work, Tuesday)
Squats (wraps and belt when needed and performed with a full range-of-motion)
135lbs x 8 reps x 2 sets
225 x 8 x 1
275 x 6 x 1
315 x 3 x 1
365 x 3 x 3
495lbs x 8 reps x 1 set
585 x 6 x 1
675 x 5 x 1
765 x 5 x 1
855 x 5 x 3
Body Weight x reps till failure x 4 sets
100 to 200lbs of Band Tension x 10 reps x 4 sets
3′ High Step-Ups
Body Weight + a 50lb Weight Vest x 8 reps x 4 sets
DAY 2 (Shoulder / Back Circuit, Thursday)
Kristy uses three combinations of exercises for this circuit training day.
Pull-Ups With Body Weight
110lb Axle Shoulder Press
Plank with 30lb Dumbbell Rows
Bent Over Rear Delt Flies with 30lb Dumbbells
Bent Over Dumbbell Front Raises with 15lb Dumbbells
Hanging Leg Raises (bringing your feet all the way up till your toes touch the pull-up bar)
Inverted TRX Rows While Wearing a 70lb Weight Vest On and With Your Feet on a Theraball
Backwards Sled Drag for 70′ with a 300lb Sled
Single Arm Dumbbell Press with a 40lb Dumbbell
Kristy performs the 3 movements in each circuit continuously, rotating through each drill every set and for 5 sets per exercise. The reps per set pattern for each lift is 12, 10, 8, 6 and 4. So, for example, she’d perform twelve weighted pull-ups, then move quickly to to the axle and she’d press the 100lb axle overhead twelve times then she’d drop the axle, grab a 30lb dumbbell and perform 12 bent over rows with each arm. Then Kristy will rest for three minutes and repeat those same three exercises for ten repetitions a piece and so on and so forth until all three combinations of lifts have been completed for five full rounds.
DAY 3 (Strongwoman Training, Saturday)
Yoke / Farmer’s Medley
245lb Yoke Walk for 70′ followed by a 135lb (per handle) Farmer’s Carry for 70′ (2 rounds with these weights)
335lb Yoke Walk for 70′ followed by a 175lb (per handle) Farmer’s Carry for 70′ (1 round with these weights)
425lb Yoke Walk for 50′ followed by a 225lb (per handle) Farmer’s Carry for 50′ (4 rounds with these weights)
600lb Tire x 5 flips x 5 sets
170lb Stone x 5 lifts (from the floor up to the chest height box)
240lb Stone x 3 lifts (from the floor up to the chest height box) x 3 sets
Rack Pulls (from just above the knee cap)
225lbs x 3 reps x 1 set
315 x 3 x 1
405 x 3 x 1
495 x 2 x 1
545 x 2 x 1
585 x 1 x 3
DAY 4 (Chest and Triceps, Sunday)
45lb Barbell + 1 pair of Orange Bands x 10 reps x 2 sets
95lbs + 1 pair of Orange Bands x 6 x 1
115lbs + 1 pair of Orange Bands x 3 x 1
135lbs + 1 pair of Orange Bands x 3 x 8
Benchpress Lockouts (in the power rack and starting halfway between the chest and lockout)
225lbs x 3 reps x 1 set
275lbs x 3 x 1
300 x 3 x 1
325 x 3 x 1
Incline Dumbbell Press
60lb Dumbbells x 8 reps x 1 set
70 x 8 x 1
80 x 8 x 3
95lb EZ Curl Bar x 10 reps x 4 sets
Triceps Push Downs
120lbs x 10 reps x 4 sets
DAY 5 (Biceps and Light Legs, Tuesday)
Squats to an 18” Box Using a Buffalo Bar from IronMind.com
185lbs of Bar Weight + 1 pair of Silver Bands x 3 reps x 8 sets
Squats with a Short Bands Around Knees (so the lifter has to force their knees outward to maintain proper position)
225lbs x 5 reps x 4 sets
Sumo Stance Deadlifts
225lbs x 5 reps x 4 sets
Walking Laterally with a Short Band Around the Knees
50′ worth of lateral steps x 4 rounds of stepping
Barbell Hip Thrusts
135lbs x 8 reps x 1 set
225 x 6 x 1
315 x 6 x 1
405 x 6 x 3
Single Leg Hamstring Curls
35lbs x 12 reps x 4 sets
EZ Bar Bicep Cable Curls
60lbs x 12 reps x 4 sets
Dumbbell Concentration Curls
30lb Dumbbells x 12 Reps per Arm x 4 Sets per Arm
^^^ Kristy Scott, competing alongside the men at The 2012 Emerald Cup Expo ^^^
DAY 6 (Back, Thursday)
Conventional Stance Deadlift
135lbs x 5 reps x 1 set
225 x 5 x 1
315 x 3 x 1
365 x 3 x 1
405 x 2 x 1
455 x 2 x 2
135lbs x 5 reps x 1 set
185 x 5 x 1
215 x 5 x 3
45lbs x 5 reps x 1 set
100 x 5 x 1
215 x 5 x 3
Low Pulley Rows
140lbs x 8 reps x 1 set
160 x 8 x 1
180 x 8 x 3
DAY 7 (Strongwoman Training, Saturday)
70lbs x 5 reps x 2 sets
125 x 3 x 1
155 x 3 x 1
175 x 1 x 3
Prowler Push (the Prowler is sold by EliteFTS.com)
90lbs x 70′ x 4 sets
Pulling a Toyota Landcruiser With a Rope (seated, with your feet anchored or sitting inside a tractor tire and pulling arm over arm)
3 Pulls for 50′ Each
135lbs x 8 reps x 1 set
165 x 8 x 1
185 x 6 x 1
205 x 5 x 1
225 x 5 x 4
2 Board Benchpress (raw)
225lbs x 3 reps x 1 set
250 x 3 x 1
275 x 3 x 1
305 x 3 x 1
315 x 3 x 3
DAY 8 (Circuit Training, Sunday)
Kristy uses two combinations of exercises for this circuit training day.
135lb Barbell Power Clean
36” Vertical Box Jump
135lb Barbell Overhead Push Press
135lb Barbell Front Squat
The above circuit is performed continuously, with 3 minutes of rest between each round of 4 exercise movements. The reps scheme for this set of drills is 10 reps (per exercise), 8 reps, 6 reps and then 4 reps per lift.
Hammer Strength Overhead Press (using flex bands instead of weight plates for resistance)
Hammer Strength Lat Pulldowns (using bands instead of plates)
Hammer Strength Incline Bench (using bands instead of plates)
Hammer Strength Seated Rows (using bands instead of plates)
The above circuit is performed continuously, with 3 minutes of rest between each round of 4 exercise movements. The reps scheme for this set of drills is 20 reps (per exercise), 15 reps, 12 reps and then 10 reps (per exercise.)
Kristy Scott is currently sponsored by GenXLabs.net and by RABFitness in Kennewick, WA.
THE NEXT HARDCORE POWERLIFTING FEDERATION WOMEN’S COMPETITION WILL BE HELD AT THE 2014 EMERALD CUP EXPO IN SEATTLE, WASHINGTON ON FRIDAY, APRIL 25TH.
All Skill Level Welcome (including first time competitors)
Choose from Raw Squat + Deadlift, Raw Deadlift Only & Raw Squat + Raw Deadlift + Overhead Push Press
18+ Year Old Open Division & 40+ Year Old Masters Division
Multiple Body Weight Divisions
Four Women Will EACH Win $500 CASH From GenXLabs.NET !
More Details at
The sign-up deadline is April 11th and the entry form is available for printing at www.HardcorePowerlifting.com