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Getting to know Redcon1’s Maddy Forberg: Rising Star in Women’s Powerlifting

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Who got you into lifting?

Two of my best friends in high school (one of them my now coach and boyfriend, Kyle Pigney) were powerlifters and would train at the gym I worked at and they always amazed me. I wanted to start immediately, but was too scared to ask and look stupid. It took me until freshman year in college (after joking about it) when I finally decided to let my pride go and work with Kyle to do my first meet. He’s the most hardworking, knowledgeable athlete I know and I’m very lucky to be able to train with someone as passionate as he is. 

Why powerlifting?
I worked at a commercial gym for a long time and developed a really detrimental relationship with food and fitness that developed into an eating disorder. After I was able to work through this and build back my relationship with fitness I started doing more weight training. I really enjoyed squatting (even then!) and I felt so empowered by accomplishments like squatting a plate rather than burning 1600 calories on the Stair Master like I used to. Powerlifting has saved my life and has given me passion to learn and be better. 

What are your best lifts?  
Best Squat- 315.8 lbs 
Best Bench- 170.2 lbs  
Best Deadlift- 320 lbs

Major influences/role models?
As I’ve mentioned previously, Kyle is my biggest influencer because he encourages me to train SMART and to learn more about what I’m doing/training etc. I really admire Stefi Cohen for her strength, Ed Coan for the legend he is and how long he’s lived this life, and one of my greatest friends and 57 competitors, Bonnie Schroeder, for her drive and dedication.

Goals in and out of powerlifting…
Outside of powerlifting I want to get my bachelor’s degree in nursing. I want to continue to grow my YouTube channel and speak about not only training, but also about mental health awareness and suicide prevention, and eating disorders/body positive. My goals with powerlifting are to just continue to learn and progress. I’m in this sport for the long haul and I want to train with that in mind. I want to squat 400lbs in the near future (maybe 2020), because that’d be fun. I don’t have any numbers in mind because I do want to just keep progressing. I want to help others get into this sport so that they can experience the empowerment of strength. 

Life Outside of the Gym
I’m 20 years old and I grew up in the southwest suburbs of Chicago. I am in my junior year of nursing school, and I work as a CNA. I am the baby in my family. I have an older brother and sister. My sister has a traumatic brain injury, but is one of my best friends in the world. My mom is a behavior analyst. I don’t have a lot of time for hobbies as my schedule really consists of work, school, and training but I’ve recently started a YouTube channel and I’m having fun planning content for that! I like eating pizza, playing card games with my friends and petting dogs whenever I get the chance. 

Current training split
I squat 3x a week, deadlift 2x and bench 3x a week. My coach includes variations of these lifts such as high bar squatting/ pause squatting/ SSB for squats. For bench, I have variations with feet up no arch/ incline/ and spoto press. I switch between pulling sumo and conventional, and variations I use for deadlifts are paused, tempo, and box deadlifts. These variations are used to strengthen my specific weak points. I also do typical accessory work with machines and dumbbells to supplement my training. This changes whether I’m preparing for a meet or doing a hypertrophy block. I don’t do any cardio BUT when I’m in a hypertrophy block the volume is so high that it pretty much is cardio. 


4th week of strength block for competition on January 28th, 2018  
I use high bar squats to supplement my competition/low bar squat. This movement is to help maintain upright position, as well as strengthen the quads. Additionally, I use Spoto Press to make my bench stronger by teaching me to stay tight off of the chest and maintain position. For deadlift, I often do pause deadlifts right off of the floor to again work on starting position. I work mainly off of the RPE scale but since I am just getting used to it I still use percentages as a reference. 

Day 1

HB Squat

1x1
86-93%

240 260.4 RPE 7 to 8 
HB SQ 5x4 
81-87%
229.6 243.6 RPE 7 to 8
COMP DL 3x5
66-71%
210 225 RPE 5 to 6
LEG EXTENSION 4x8     RPE 7 to 8
GHR/ Hamstring Curl 4x8    

RPE 7 to 8

Day 2

COMP BP 4x5 131.04     140.14 72-77%
DB BP 3x8   RPE 7 to 8
LAT PULL DOWN 4x10   RPE 7 to 8
ROW 4x10   RPE 7 to 8
Tricep Ext 4x10   RPE 7 to 8

 

Day 3 - REST

Day 4

COMP SQ 1x1
90-95%
270     285 RPE 8 to 9
COMP SQ 5x3
82-87%
246     262.8 RPE 8 to 9
BELT SQUAT 3x8   RPE 7
LEG EXT 4x10   RPE 7
HAM CURL 4x10   RPE 7

DAY 5

COMP DL 1x1
87-92%
274.05   289.8  RPE 7 to 8
COMP DL 2x4
80-85%
252   267.75 RPE 7 to 8
PAUSED DL 3x4
66-71%
210   225 RPE 7 to 8
SPOTO PRESS 1x1 145   155 RPE 7 to 8
SPOTO PRESS 5x4
82-87%
131.2 RPE 7 to 8
PEC FLY 3x12   RPE 6 to 7

DAY 6

COMP SQ 4x5 225   240 RPE 6 to 7
COMP BP 1x1 163.8   176.54 RPE 8 to 9
COMP BP 5x3 154.7   163.8 RPE 8 to 9
DB OHP 4x8   RPE 6 to 7
LAT PULLDOWNS 4x8   RPE 7 to 8
LAT RAISES 4x8   RPE 7 to 8
ROWS 4x8    

DAY 7 - REST


Here is a sample of my nutrition for a week

This was me preparing for a meet so it's pretty clean, and very repetitive, but this routine works best for me. Even after the meet I'm still eating the same breakfast.  

Monday

Breakfast: 

  • 1 scoop of RedCon1 Breach pineapple-banana blended with ice and water
  • Quakers protein oatmeal 41g carbs, 4.5g fat, 10g protein
  • 12 oz. Kroger’s lactose free vanilla milk 5g carbs, 0 fat, 18.3g protein

Lunch:

  • 99% turkey, 1.9g fat, 48.8g protein, 0 carbs
  • Zucchini lentil pasta 22g carbs, 2g fat, 25g protein

 Snack:

  • Oreo protein bar 6g carbs, 9g fat, 21g protein 

Dinner:

  • Jasmine rice 24g carbs, 0 g fat, 2g protein
  • Sautéed spinach with pink Himalayan salt 33g carbs, 4g fat, 2g protein
  • Lean ground beef 0g carbs, 8g fat, 23g protein, with steak sauce (3g carbs)

 Tuesday

Breakfast:

  • 1 scoop of RedCon1 Breach pineapple-banana blended with ice and water
  • Quakers protein oatmeal 41g carbs, 4.5g fat, 10g protein
  • 12 oz. Kroger’s lactose free vanilla milk 5g carbs, 0 fat, 18.3g protein

Lunch:

  • Redcon1 MRE blueberry cobbler 2 scoops, 2g fat, 23g protein, 37.5 g carbs
  • Mixed with Kroger’s lactose free vanilla milk 5g carbs, 0 fat, 18.3g protein

Snack: 

  • Granny smith apple 22g carbs 

Dinner: 

  • 99% lean turkey 2g carbs, 2g fat, 52g protein
  • Steamed mix vegetables 24g carbs, 6g protein
  • Veggie made Spinach lentil pasta with Alfredo sauce 4.5 g fat, 20g carbs, 10g protein

Wednesday

Breakfast:

  • 1 scoop of RedCon1 Breach pineapple-banana blended with ice and water
  • Quakers protein oatmeal 41g carbs, 4.5g fat, 10g protein
  • 12 oz. Kroger’s lactose free vanilla milk 5g carbs, 0 fat, 18.3g protein

Lunch: 

  • 99% lean turkey 2g carbs, 2g fat, 52g protein
  • Sweet potato plain 27g carbs, 2g protein
  • Riced cauliflower with pink Himalayan salt 0g fat, 6g carbs, 4g protein

Snack:

  • RedCon1 Ration whey protein 4g fat, 4.5g carbs, 24g protein
  • Mixed with Kroger lactose free vanilla milk, 2.5g carbs, 0 fat, 9g protein

Dinner:

  • 99% lean turkey 2g carbs, 2g fat, 52g protein with steak sauce (3g carbs)
  • Jasmine rice 24g carbs, 0 g fat, 2g protein
  • Sautéed spinach with pink Himalayan salt 33g carbs, 4g fat, 2g protein

Snack: 

  • Halotop ice cream chocolate chip cookie dough 14g carbs, 6 g fat, 12 g protein

Thursday

Breakfast:

  • 1 scoop of RedCon1 Breach pineapple-banana blended with ice and water
  • Quakers protein oatmeal 41g carbs, 4.5g fat, 10g protein
  • 12 oz. Kroger’s lactose free vanilla milk 5g carbs, 0 fat, 18.3g protein

Lunch:

  • Lean ground beef 0g carbs, 8g fat, 23g protein, with steak sauce (3g carbs)
  • Pink lady apple 19g carbs, with legendary foods peanut butter cup peanut butter 15g fat, 9g carbs, 7g protein 

Dinner:

  • 99% lean turkey 2g carbs, 2g fat, 52g protein 
  • Roasted red potatoes with garlic 32g carbs, 4.5g fat, 4g protein
  • Steamed broccoli 10g carbs, 1g fat, 4g protein

 Intra workout:

  • sour patch kids 37g carbs, post workout RedCon1 Ration whey protein 4g fat, 4.5g carbs, 24g protein mixed with water

Friday

Breakfast:

  • 1 scoop of RedCon1 Breach pineapple-banana blended with ice and water
  • Quakers protein oatmeal 41g carbs, 4.5g fat, 10g protein
  • 12 oz. Kroger’s lactose free vanilla milk 5g carbs, 0 fat, 18.3g protein 

Lunch:

  • 99% lean turkey 2g carbs, 2g fat, 52g protein 
  • Jasmine rice 24g carbs, 0 g fat, 2g protein

Snack: 

  • protein bar 6g carbs, 9g fat, 21g protein and pink lady apple 19g carbs

Dinner: 

  • Lean ground beef 0g carbs, 8g fat, 23g protein, with steak sauce (3g carbs)
  • Sautéed spinach with pink Himalayan salt 33g carbs, 4g fat, 2g protein
  • Zucchini lentil pasta 22g carbs, 2g fat, 25g protein

Snack:

  • Halotop ice cream mint chocolate chip 44g carbs, 8g fat, 24g protein

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