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Lucy Cao
United States
เข้าร่วมเมื่อ 16 ก.ย. 2014
Hey guys, welcome to my channel! This channel is to share my experiences, knowledge, and thoughts as a powerlifter. Through this channel, I hope to build a community of lifters who help and lift each other up through this journey. I also love playing piano, harp, and singing at my church; engineering and design; sewing, gardening, baking, and hanging out with my cockatiels, chickens, and goldfish!
If you have any questions about lifting or anything, feel free to comment on one of my videos or dm me on instagram!
Join the nest! 🐣
05/23/20 : 100 subs
12/17/20 : 500 subs
04/09/21 : 1000 subs
I love You, O Lord, my strength.
The Lord is my rock and my stronghold and my deliverer;
My God is my rock, I take refuge in Him;
My shield and the horn of my deliverance, my high tower.
- Psalm 18:1-2
If you have any questions about lifting or anything, feel free to comment on one of my videos or dm me on instagram!
Join the nest! 🐣
05/23/20 : 100 subs
12/17/20 : 500 subs
04/09/21 : 1000 subs
I love You, O Lord, my strength.
The Lord is my rock and my stronghold and my deliverer;
My God is my rock, I take refuge in Him;
My shield and the horn of my deliverance, my high tower.
- Psalm 18:1-2
building back strength, starting a new program + life update
Hey guys and Happy New Year! This is an update video on how things are going, and a new program I am starting. Let me know what kind of videos you want to see here, or any questions you have!
Timestamps:
0:00 update
3:37 general info about the program I’m doing now
(how im organizing them, full body workouts instead of split, etc.)
7:26 talking through my program
Check out these other vids!
-Powerlifting Basics: How YOU Can Start Powerlifting playlist: th-cam.com/play/PLXQtjhwy_C_Myr3S9GgymHGU6unWBluLL.html
-High School/ Teen Nationals Meet: th-cam.com/video/J6TO-pL8sA8/w-d-xo.html
-My 3 Year Squat Transformation (95 high box squat to 287 comp squat): th-cam.com/video/DeQtQKR4ITE/w-d-xo.html
-My 2 Year Powerlifting Transformation (bar to 660 total): th-cam.com/video/y-HQsZva_2I/w-d-xo.html
-DIY Combo Rack + Bench: th-cam.com/play/PLXQtjhwy_C_OazbNV_iXfdBg1m4mXUDpe.html
If you like the content, make sure to leave a LIKE and COMMENT, and don't forget to SUBSCRIBE and turn on the notification bell so you don't miss an update!
Sub count: 4,959
Join the nest!🐣
05/23/20: 100 subs
12/17/20: 500 subs
04/09/21: 1000 subs
my instagram: @lucycao4
lucycao4
my birbs: @mochi_pika_the_cockatiels mochi_pika_the_cockatiels
Outro Music: Minstree - All I Need
"I can do all things through Christ who strengthens me." (Philippians 4: 13)
Timestamps:
0:00 update
3:37 general info about the program I’m doing now
(how im organizing them, full body workouts instead of split, etc.)
7:26 talking through my program
Check out these other vids!
-Powerlifting Basics: How YOU Can Start Powerlifting playlist: th-cam.com/play/PLXQtjhwy_C_Myr3S9GgymHGU6unWBluLL.html
-High School/ Teen Nationals Meet: th-cam.com/video/J6TO-pL8sA8/w-d-xo.html
-My 3 Year Squat Transformation (95 high box squat to 287 comp squat): th-cam.com/video/DeQtQKR4ITE/w-d-xo.html
-My 2 Year Powerlifting Transformation (bar to 660 total): th-cam.com/video/y-HQsZva_2I/w-d-xo.html
-DIY Combo Rack + Bench: th-cam.com/play/PLXQtjhwy_C_OazbNV_iXfdBg1m4mXUDpe.html
If you like the content, make sure to leave a LIKE and COMMENT, and don't forget to SUBSCRIBE and turn on the notification bell so you don't miss an update!
Sub count: 4,959
Join the nest!🐣
05/23/20: 100 subs
12/17/20: 500 subs
04/09/21: 1000 subs
my instagram: @lucycao4
lucycao4
my birbs: @mochi_pika_the_cockatiels mochi_pika_the_cockatiels
Outro Music: Minstree - All I Need
"I can do all things through Christ who strengthens me." (Philippians 4: 13)
มุมมอง: 1 323
วีดีโอ
2023 States Powerlifting Meet Recap!
มุมมอง 2.4Kปีที่แล้ว
Hey guys! This is my 2023 Georgia states powerlifting meet recap. I competed in the -60kg junior class. Check out these other vids! -Powerlifting Basics: How YOU Can Start Powerlifting playlist: th-cam.com/play/PLXQtjhwy_C_Myr3S9GgymHGU6unWBluLL.html -High School/ Teen Nationals Meet: th-cam.com/video/J6TO-pL8sA8/w-d-xo.html -My 3 Year Squat Transformation (95 high box squat to 287 comp squat):...
the best app for beginner lifters + finding a powerlifting program | honest Boostcamp app review
มุมมอง 2.1Kปีที่แล้ว
Hey guys! If you are looking for programs to start powerlifting, Boostcamp is the app for you! Boostcamp is a free app made just for lifters. On Boostcamp, you can search through tons of reliable lifting programs and find the one fit for your needs, and log your workouts right into the app on your phone. No more messy and complicated spreadsheets! Link to Boostcamp app: www.boostcamp.app/?TH-ca...
critiquing + form checking subscribers lifts | FACTS Ep. 2
มุมมอง 786ปีที่แล้ว
Hey guys! Welcome to the second episode of my form check series: FACTS | Form checks, Advice, Cues, Technique help, and general lifting Support. Thanks for those who submitted videos, and I hope this helps you! If you want to be in the next form check, just fill out the form below! Form link: forms.gle/TpBbEm3xXLaRwxFn7 Next submission deadline: 1/15/23 FACTS intro video instructions on how to ...
I deadlifted 300 again! + Titan short wall mounted pulley tower assembly + review
มุมมอง 2.5Kปีที่แล้ว
Hey guys! In this video, I deadlifted 300 lbs again! 300 is my deadlift max, and I hit that a year ago a block before my knee injury. So I'm really glad I'm back to where I was for deadlifts, and it also moved better than it did last year. I also got a new addition to the home gym: a cable/pulley tower! I got the Titan short wall mounted pulley tower v3 (link is below), and I go over how I asse...
form checking subscriber's lifts | first form check video! | FACTS Ep. 1
มุมมอง 610ปีที่แล้ว
Hey guys! Welcome to the first episode of my form check series: FACTS | Form checks, Advice, Cues, Technique help, and general lifting Support. Thank you everyone who submitted videos; I hope this helps you! If you want to be in the next form check, just fill out the form below! Form link: forms.gle/TpBbEm3xXLaRwxFn7 Next submission deadline: 12/15/22 FACTS intro video instructions on how to fi...
first time maxing out since my knee injury! + form check videos?
มุมมอง 1Kปีที่แล้ว
Hey guys! This week, I lifted rpe 9 singles for all 3 lifts: squat, bench and deadlift, to see how much I've improved since getting back to lifting. I've been programming myself for the past few months (I showed my program in previous videos). Now that I'm around 90% back to my pre-injury strength, I have to approach programming differently, so I'm getting my friend to program me, also since I'...
I BENCHED 135+ AGAIN + my best cues for squat, bench, and deadlift
มุมมอง 834ปีที่แล้ว
Hey guys! This video is my week 4 of the program I wrote in the last video, where I hit some really good numbers, including a 140 bench triple! I'm still working my way back to where I was pre-injury and pre-not-working-out-for-3-months, but I'm getting there! I also talked about the cues I've been using and technique changes that has really helped me lift more and prevent knee pain. last video...
new program! + the root/ cause of my knee (meniscus) injury
มุมมอง 835ปีที่แล้ว
Hey guys! After 2 months of running the program I wrote two videos ago, I decided to change it little and add more volume to cater to my strength now. I also showed my progress so far on gaining back my strength, and also a final knee injury update. Timestamps: 0:00 intro lifts so far 2:00 new program 11:29 final (hopefully) knee injury update what really caused it long term/ lifestyle changes ...
NEW BASEMENT GYM TOUR! | Rep PR-1000 power rack, diy deadlift platform, amazon weight tree, etc.
มุมมอง 3.6Kปีที่แล้ว
Hey guys! This is my new basement/ home gym tour, including my new power rack, weight tree, deadlift platform, and how I'm organizing everything Timestamps: 0:00 intro 1:49 lifting and knee pain update: what im doing to squat pain free 5:26 home gym overview 6:07 power rack Rep fitness pr-1000 power rack: repfitness.com/collections/power-racks/products/pr-1000-power-rack 8:00 organization for e...
how I'm programming to gain back 2 months of strength loss | powerlifting self programming
มุมมอง 1.3K2 ปีที่แล้ว
So after 2 months of not working out, I'm finally back to the grind. In this video, I share the program I wrote for myself so I can build back muscle mass and strength. This program is definitely not a program someone normal should do, since this is tailored to regaining strength that was there. But just wanted to show my thought process on how I program, and how I outline everything. Last time...
FIRST TIME SQUATTING SINCE KNEE INJURY?!? | knee meniscus injury update
มุมมอง 8482 ปีที่แล้ว
Hey guys! So this week (actually last week now), I free squatted for the first time since my knee meniscus injury. I haven't free squatted in a whole MONTH, since I've only done high box squats. I couldn't reach depth, and the weights were super light, but I'm glad I can at least free squat a little in a pain free zone. For more details on what happened to my knee, check out the other videos in...
I got a deadlift platform FOR FREE + why I got the g7x mark ii + full knee injury recovery workout
มุมมอง 8292 ปีที่แล้ว
Hey guys! A bunch of new stuff in this video: new camera, new channel, and new deadlift platform! I explain why I chose the Canon g7x mark ii over the Sony ZV-1, share the new TH-cam channel I started for sewing, and filmed a full knee injury recovery workout, along with showing my new (and free) deadlift platform! my new sewing channel: th-cam.com/channels/vDq8XnE3Y4T_VZDyLjHMqg.htmlfeatured T...
I CAN'T SQUAT ANYMORE! | knee medial meniscus injury + what I'm doing to relieve it
มุมมอง 1.8K2 ปีที่แล้ว
Hey guys! So, I can’t squat anymore :( or at least not to depth. I irritated/ injured my left medial (inside) meniscus, which is basically the cushion between my tibia and femur. In this video, I talked about when and how the injury happened, the reasons why I think I injured my knee, and the things and exercises I am doing to help it heal and relieve the pain. In next week’s video, I’ll talk a...
FULL SBD day WORKOUT | workout with me powerlifting edition
มุมมอง 1.3K2 ปีที่แล้ว
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NEW COMP BENCH UNBOXING + how I'm fixing my lifts so they don't suck | mock meet follow-up
มุมมอง 6152 ปีที่แล้ว
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TRAINING EVERY MUSCLE IN 1 WORKOUT | my favorite exercise for every muscle (bodybuilding day)
มุมมอง 1.4K2 ปีที่แล้ว
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MOCK MEET RECAP | 700+ powerlifting total (but basically failed everything)
มุมมอง 7592 ปีที่แล้ว
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300 LB DEADLIFT PR!!! @ 129 lb, 18 yrs old (733 lb weekly powerlifting total)
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300 LB DEADLIFT PR!!! @ 129 lb, 18 yrs old (733 lb weekly powerlifting total)
why I'm purposely deadlifting with a rounded back + other sbd technique changes I've made
มุมมอง 7072 ปีที่แล้ว
why I'm purposely deadlifting with a rounded back other sbd technique changes I've made
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BENCH PR + how to deal with confidence issues + more | bench: week 4 of powerlifting peaking block
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why i got hip pain + how to fix it | squats + deadlifts: week 4 of powerlifting peaking block
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peaking: the key to hitting new PRs | week 1 of powerlifting peaking block
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FULL BODY BODYBUILDING DAY WORKOUT (powerlifter deload accessory day workout)
มุมมอง 7952 ปีที่แล้ว
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705 weekly total at the end of a hypertrophy block, technique changes, + new deadlift slippers!
มุมมอง 8662 ปีที่แล้ว
705 weekly total at the end of a hypertrophy block, technique changes, new deadlift slippers!
everything you need to know about RPE from a powerlifter | Powerlifting Basics Ep. 10
มุมมอง 8012 ปีที่แล้ว
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มุมมอง 2.7K3 ปีที่แล้ว
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DIY PROM DRESS part 2 | TEUTA MATOSHI INSPIRED big tulle overlay dress with flowers 🌸
มุมมอง 1.8K3 ปีที่แล้ว
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Great video. Useful information and the most comprehensive one I've found. Off to watch your diy setup now.
I know this girl will knock any one tf out 😂! This was so inspiring!
How do you know the rack heights if you do not have a Texas strength system rack
so if you don't have access to that rack, you will be able to get rack heights at the meet after you check in and before you weigh in. There's usually a rack in the room just for getting rack heights.
@@LucyCao 👍
WooT for skinny asian peoples !!
How tf bull crap im a man she doin steroida
Great review! I've been considering buying this pulley system!
Glad it was helpful!
great Job. im also hoping to compete soon 😃
Getting in is an ordeal. How about Getting through
great explanation!!! Thank you for the video!!!!
Thanks!
Hi Lucy!🥰 I just found your channel! I am curious to know what is the max weight you have lifted with the deadlift, bench press, and squat?
Hey! My maxes are 287 squat, 168 bench, 300 deadlift
This is the best review of this app. Thank you. Considering using boostcamp, jetfit or muscle booster.
Glad ur still at it .. keep up the great work .. and make sure u get that rest
Thank you!
thank you so much for the tut ❤❤❤
You're welcome!
Hi! Just found your channel, lots of great info. I see on your program you have tng bench and comp bench. What is the difference between these? What does tng stand for? Thanks!
Hi! tng means "touch and go", and comp means "competition". At meets, we have to pause the bar for a second at the chest before lifting the bar back up, so it's good to practice paused competition bench. But also, because of the pause, you can't lift as much weight. That's why I included a touch and go bench, where I don't pause (but also not bouncing, so it's still controlled). Hope that helps!
@@LucyCao Thanks so much. That is a very clear explanation!
Loved hearing you talk about your worth. Subbing to cheer you on in all aspects of this. You're doing great!
Thank you so much!!
Thank you
You’re welcome!
🦜
🐓
Hi Lucy 😊good to see you back
Just started following and love your content! I train in a powerlifting gym, but just as a causal goer. I've been flirting with the idea of competing at a meet because my gym hosts meets, so I've been trying to figure out what kind of program is best for that. Been looking through all your content to get ideas :) I also appreciate you having a balanced perspective on powerlifting saying that this is not where your worth is. Looking forward to more content!
Thank you so much! If you're not looking for a coach, definitely check out the boostcamp app since that has a lot of programs all in one place, including ones with a peak at the end that can lead you into a meet! A coach is extremely helpful, but I competed at my first nationals without a coach (not recommended though) so it's doable! Stay safe and blessings on your powerlifting journey!
Good to see you back ❤
thank you! good to be back!
WHOA! Its really good to see you back on youtube! I am sure I can speak for all your subscribers and say we missed you! Welcome back!
thank you so much!
This video was so informative, thank you.
you're welcome!
Thanks for the video! I followed the way you set it up against your wall, great idea and execution!
thank you!
Students who choose to apply REA to Caltech may not apply Early Action nor Early Decision to any other institution ,according to CalTech Admissions.
Thank you for the helpful video!❤️ I wonder a bit though regarding the workout split, I've read you should let your muscles rest 48 hours between workouts so that they recover and bcs of that I usually do lower body one day, upper the next etc. But if you do full body this will only allow your muscles to rest 24 hours, how to go about this?🙈
there isn't a set amount of time you have to rest your muscles. For beginners, 48 hours is a good approximate, but it totally depends on your workout volume and intensity, and your recovery (nutrition, sleep, other activities, etc.). If you train all of your upper body and do several exercises per muscle group, then you would need to rest 48 hours before training upper again. What I do is I train only one exercise per muscle group in the workout, so while the intensity is high, the volume is low per workout, so there would not be a lot of fatigue carried onto the next day. I prefer this method because training at high volumes and intensity causes burnouts and very high fatigue, which would be hard to recover from. By splitting it up across several workouts, my fatigue levels are controlled and I feel better.
Should I take supplements? If so, which ones?
I don’t take supplements, as I prefer to obtain my nutrients through real food sources. However, most people who lift take protein powder and creatine.
Thank you 😊
Thanks for info - On can only use app online.
My Father went to Caltech in the 40ies. He said he went from being a Big Fish in a little pound (high-school)to a little fish in a Big Pound at Caltech. He accepted JESUS right before he passed away 🙏 😊 Praise GOD!
Hi! Honestly it's the best video on boostcamp I saw. I have a question on the paid version though. Do you know if today there is an option to create an exercise with sets and distance instead of sets and reps. (For farmer's walk or cadrio for instance)
Thank you! As far as I can find, the options are “reps” and “time”. There is not “distance”. So for cardio, you would use time instead
blud said better version of MIT 💀
If you program de-loads after every block are you essentially going back to 0 fatigue after each block? At the end of a program do you just do another deload like all the other or would you do something more?
Great stuff. Keep it up kid!
The hip thrust pads made for a good board alternative for bench work if you don't have someone that can hold a board for you.
Thank you so much Lucy. You got a new subscriber over here😊✌🏻 I can say it , you inspired a lot of people with uploading this video 💪🏻 Lots of love 🫶🏻and support ✌🏻 keep lifting and stay strong 😊.
Your advisces r very helpful, since i started power lifting recently (literally like its been 4 months😅)
glad to hear that! wishing you the best on your powerlifting journey!
great
Very informative video 👍!!
thanks!
stef cohen is on the juice lol
300 not
hi! are you Vietnamese, my surname is Cao too
How much indian rupees
Welp I go to planet fitness 🥸
3:53 you were just too swole
You complete in my state and in my age bracket 😁 I hope to see you when I start competing I want to personally thank you for helping me get into powerlifting
Wow cool stuff I’m tryna compete soon
How I got into Caltech: Be a power lifting-prodigy pianist STEM Genius....LOve ya Sista!
Love how informative and thorough your videos are, Lucy. This is the first time seeing a wooden rack. Did you design and build that?
yes, I built that. I have a video on how I built it on my channel, along with updates on it in a DIY garage gym playlist. I don't use it now though, since I moved
would love to see more content from you soon!
I'll try too! Life got caught in the way, and also haven't been lifting as much. But I'm picking things back up now