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Caitlyn Trout is a fierce competitor in the raw powerlifting world. She ­is a graduate student at Eastern Kentucky University and is based ­ at Four Brother’s Gym in Mt. ­Vernon, KY ­ where she ­ achieved ­pro raw status within the 2 years of training. ­ Her best ­competition lifts ar­e 370/165/ ­385 at 122 ­ bodyweig­ht. Caitlyn’s squat ­of 370 and ­ overall total of 92­0 are the ­World Records in the ­ 123 weight class raw w/ wraps. This young ­athlete has a promising career ­ in front ­of her, as ­ she looks ­ to inspire females ­to pursue ­strength.

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Juggernaut Training Systems » Caitlyn Trout

Training, programming & tips from the strongest team in the world

Although I am early in my training cycle and weight is feeling light, I feel so productive on bench days. I guess because I am so motivated to keep it moving up. My bench is my slowest moving lift which means I have to work extra hard at it. I’ve been trying to really hammer […]

The post 4/14 bench appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: April 16, 2014, 3:54 pm

I know that it’s been a little while since I’ve last posted but here I am and I’m not dead! This last month has been kind of crazy for me, I won’t lie. I am still running my current meet training program on schedule and have not missed any days, I’ve just not logged them. […]

The post 4/13 I’m not dead! appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: April 13, 2014, 10:26 pm

First bench session of the cycle was a success! Granted that I start pretty light and gradually progress with weight til the end, but it still felt great! I like feeling like I have a structured plan to work with and a meet to work towards.   warm up stretching pull aparts – 100   […]

The post 3/31 Bench appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: April 2, 2014, 2:38 am

I  began my official training cycle Sunday but Saturday I deadlifted up to a decently heavy single (365lbs) for the first time in 2 months sumo style . I had only been training conventional for reps and it was all under 300lbs so that was pretty good lift for me.  Sunday I deadlifted again but […]

The post 3/29 deadlifts appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: April 2, 2014, 2:33 am

Today was the final deadlift day of the bb/pl hybrid training that I’ve been doing. Next Sunday starts meet prep for the SPF Nationals in July. I’m super excited because I have been doing nothing but conventional and snatch grip style deads and I’ll be happy to get back to my competition stance, SUMO. I’ve […]

The post 3/23 Deadlifts appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 23, 2014, 5:55 pm

warm up pull aparts – 100 stretching   work sets overhead press – 85lb 5×5 extra wide bench – 120lbs 4×6 close-grip – 130 – 3×8   assistance – heavy lat pull down – 30 tricep push downs – 30 skull crushers – 30 bicep curls – 30 per arm rear delt raises – 30

The post 3/21 bench accessories appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 22, 2014, 3:50 pm

Squats were backed down to 260 this week because I will be starting my training cycle in another week and I want to start around 275 when that begins.   warm up pull aparts – 100 stretching   work sets 260 squats – 8×3 215 pause squats – 3×8 romanian dl’s – 175 2×12   […]

The post 3/19 squats appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 22, 2014, 3:46 pm

Today was my first  bench since the deload. I’m currently working on my meet training cycle but until I am 16 weeks out ( Im currently 17.5) I will continue the body-building PL style of lifting that I’ve been doing for the last month.   Warm up stretching pull aparts – 100   work sets […]

The post 3/18 Bench appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 19, 2014, 1:16 am

Off of the Deload now so I’m going a little heavier now . 2 weeks of bb style then meet prep for July 19th begins! I’m so pumped !   Warm up pull sets 100 stretching   work sets conv deads – 285 5×5 Snatch grip deads – 255 3×8 barbell rows 135 4×6   […]

The post 3/15 deadlifts appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 15, 2014, 5:36 pm

Today was my last day of Deload so now I’ll be going a little heavier  For a few weeks before I start my training cycle. Warm up pull aparts 10o. Stretching work sets OHP – 75 3×5 extra wide bench 100 4×3 close grip – 110 3×4   assistance db rows 30 side raises 30 […]

The post 3/15 Bench accessories appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 15, 2014, 5:24 pm

So life is kind of crazy right now. Currently I’m getting ready to take my comprehensive exams to graduate and some certification tests in order to become an official speech language pathologist this May. This is why I was unable to prep for the women’s spf pro/am that I usually compete and also , I […]

The post 3/13 Meet prep appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 14, 2014, 3:09 am

Still deloading on squats , thankfully I only have one more deload workout before I add weight to the bar. I’ll be lifting bb style for about 2 more weeks and then I’ll start meet prep!     warm up pull aparts – 100 stretching   work sets 205 – 3×5 155 pauses – 2×8 […]

The post 3/12 squats appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 14, 2014, 3:02 am

Still deloading and such. Nothing too exciting at all.   warm up – stretching , pull aparts – 100   work sets bench – 105 3×5 incline bench 75 3×4 db press – 3x failure   assistance db rows – 30 side raises – 30 bicep curls – 30 rear delt raises

The post 3/10 bench appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 11, 2014, 11:28 pm

This is a deload week so everything is cut down low and pretty much just a blood flow/ recovery week before I move forward in training.   warm up pull aparts – 100 stretching   work sets conv deads – 225 3×5 snatch grip deads – 205 2×4 barbell rows – 135 2×6   assistance […]

The post 3/9 deadlifts appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 11, 2014, 11:15 pm

This is the last week before a deload and then I start a new block of training. I’ll probably do one more bodybuilding month and then start a meet cycle.   warm up pull aparts – 100 stretching   work sets military press – 80lbs 5×5 wide grip bench – 115 4×6 close grip 125 […]

The post 3/7 Bench Accessories appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 9, 2014, 8:04 pm

Bench is now my favorite because I have to work so much harder to make progress with it than anything else. I really think that the incline benching will help with my mid-range sticking now that getting from my chest is no longer the problem. I’m also looking to do a meet prob in the […]

The post 3/4 bench appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 6, 2014, 12:28 pm

Squat day is pretty rough just because I’m doing so many reps and I’m still getting used to that while using moderate weight. It kicks my ass but in the end it’s always worth it lol .   Warm up stretching pull aparts – 100   work sets 270lbs squats – 8×3 220lbs squats – […]

The post 3/6 Squats appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 6, 2014, 12:18 pm

So I combined my Friday and Sunday workout here because I didn’t have time to post it friday. I had a pretty hectic weekend and stayed busy the entire time. I had about a zillion assignments due before today to close out my last graduate school course and had to hammer it all out in […]

The post 3/2 Deadlifts and Bench Accessories appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: March 3, 2014, 1:29 pm

This is yet another consolidated log post. Life is getting kinda crazy with my last semester of graduate school coming to a rapid end with much more to do than I would like. I’m still training hard and kicking ass in the gym though as always. This week I increased the weight on everything and […]

The post 2/25-2/26 Bench and Squats appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: February 28, 2014, 3:01 am

  Catching up on my log here. Did deadlifts and bench accessories both on Monday which was a 2 hour gym session that doesn’t look rough but it kicked my ass because it felt a lot like cardio. I tried to get everything in with just a min between sets on deadlifts so I could […]

The post 2/24 Deadlift & Bench Accessories appeared first on Juggernaut Training Systems.

Author: Caitlyn Trout
Posted: February 26, 2014, 3:43 am
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