What the heck? I had just done a 285 deadlift at 111 bodyweight, and decided to do a nice light 135 warm down set. Suddenly … a TWINGE.

The TWINGE is like a musician who hit a wrong note. Everything’s off. The song is no good. You can’t tune the guitar because the string is too stretched out. Do us all a favor and QUIT while you’re ahead. The band wants YOU to QUIT.

A TWINGE is that vague feeling that you did something wrong. It felt like a muscle being twisted in the wrong direction. But only a small muscle. And only for a short time. It goes away fast. So it must be ok, right?


A twinge, left to it’s own devices will wreak havoc on the nearest possible attachment/joint/ligament … whatever you got, it’s goin’ for it. A twinge is NOT your friend. So stop the workout NOW, stud, before you’re out for a week. A twinge usually occurs when you’re most confident. Warm-ups, warm-downs, off-loading plates, picking up dumbells, being cocky.

A twinge ignored will come back 1-2 weeks later in the form of a TWEAK. You will TWEAK the thing that TWINGED. And this time, you will make a “tweak” face. A scrunched up nose and a sour lemon expression. Now you are unable to move without pain, and some sort of limp or other compensation. You’ve tweaked something. Something in your body is now arranged improperly, and it’s going to take a few days to a week to recover. Your sex life may be impaired. Your joy may be temporarily robbed unless you have Jesus. And even then, life is gonna suck for you.

Some powerlifters truly believe that they can lift through a tweak. And when they do, they receive a TORQUE as their just reward. A “torque face” is a face of utter doom. You CANNOT move without help. You will not lift. Your muscle has rolled up, your nerve has folded over, your rib has sprung hopelessly out of position. You have TORQUED yourself. A TORQUE is usually followed by the sentence, “I’m gonna be out for awhile”.

My only advice is this: If you feel a twinge, STOP. The weights will be there tomorrow.
If you are tweaked or torqued, here is an excellent website about pain management: https://www.painscience.com/

And if you want to improve your form, for the Lord’s sake, train with me:

See you in the gym!


10924780_931504983540173_8447889183511238457_n FEAR. Fear of getting older. Of being hunched over. Of falling and not being able to get up. Of breaking a bone that never heals.
And because you’re getting older, you think that avoiding “dangerous activity” like lifting weights is the answer. Just stay away from anything that causes micro trauma to your bones, and you’ll be safe from harm. Just stay away from those meatheads in the gym. Don’t do anything strenuous. Preserve thyself.
Right? WRONG-O.
Enter the big bad wolf … Wolff’s Law, that is. He’s gonna huff and puff and blow your cowardly bones into dust.
Wolff’s Law (actually pronounced vulf) states that, “The principle that every change in the form and the function of a bone or in the function of the bone alone, leads to changes in its internal architecture and in its external form”.
German anatomist / surgeon Julius Wolff stated and proved that healthy bone conforms or adapts to loads under which it is placed. If the weight increases, the bone becomes stronger over time to meet the challenges it’s been faced with. Those changes occur both internally and externally. Conversely, if you lighten your loads, the bone becomes weaker and less dense over time.
Our bones are constantly changing. And believe it or not, YOU are the boss. YOU show them how to grow. How dense to be. How to handle loads. YOU train your muscles to be able to pick you up off the floor. YOU decide what you’re going to weigh, and YOU take control.
It’s NOT too late. It’s never too late. Numerous studies were done on people in their 80’s and 90’s. As soon as they started strength training, their strength increased threefold in just one month.
So if I were you, I’d start building a house of brick. A Brick House. Mighty, mighty. Just start laying down the layers and let the big bad Wolff in.
Vicki Morgan

Training Training Training!!

Posted: October 19, 2015 in Uncategorized
Currently training for the 2016 NPC Southern in Colorado Springs!

Currently training for the 2016 NPC Southern in Colorado Springs!


Me and the 50+ girls at the 2015 NPC Southern in Colorado Springs

The 2014 WARRIOR! My first bodybuilding show at age 50.

The 2014 WARRIOR! My first bodybuilding show at age 50.

Read the rest of this entry »

Which Shoes Should I Choose?

Posted: April 1, 2012 in Uncategorized

My husband calls me the Imelda Marcos of the powerlifting world.  Imelda owned hundreds of shoes.  I have owned and tried probably 10 or more shoes for powerlifting.  Breakdancing, army grade, wrestling, basketball, fancy squat shoes, cheapo LA Gear, running shoes … tried em all.

Your feet, your legs, your balance points are uniquely yours.  What works for one person, isn’t necessarily going to work for you.  You have to know your strengths and weaknesses before you choose your shoe.

For instance, in squats, if your strength is in your quads and you are more comfortable leaning forward for balance,  then your feet are probably closer together, your bar is probably lower for counterbalance, and you may keep your head forward.  In that case, the Crain or USA Safe squat shoes are probably for you.  You can wear em nice and tight, they keep your ankles stable and tilt ever so slightly forward with a 3/4″ heel.

BUT if your power is in your hips, you have a wider stance and no problem getting deep enough … if you have a mid to high bar and your toes point outward, you may have better luck with a nice flat Converse, wrestling or even the Vibram Five Fingers.  (By the way, don’t bother with any other brand but Vibram. I almost bought the Vibram’s and still might).

Point is, you’ve GOT to know YOUR STRENGTHS before you choose your shoes.

FOOT PROBLEMS:  I started getting foot cramps.  I also used to pull groin muscles and hamstrings during my deadlifts and squats.  I would recover, but it was a pain the _____.  I tried everything.  At first I thought it was nutrition (potassium/calcium), but it wasn’t.

SOLUTION:  I went to the foot experts at Trade Home in Colorado Springs.  He brought out every conceivable pair of shoes…each one addressing a different problem.  I found the exact combo for me, even though they’re a little clunky.  It’s a pair of Nike 6.0’s with an insert by SofSol called Athlete.  Keeps the shock and weight off my arch and heel, sinks me into the pocket and the soles are super grippy and flat. Alot of people like that forward tilt, but I can’t stand it.

WEAKNESS:  Now, if you want to build on your weaknesses, get the exact opposite pair of shoes that you need.  For me, it’s a pair of Crain Squat Shoes.  Ricky Crain is an expert.  Look him up.  I hate my Crain’s because they make me work my quads, narrow my stance and stiffen my ankles.  But talk about a good workout, and a good way to build on my strengths.



Powerlifting chicks.  Not to be confused with Bodybuilding chicks.  We’re a strange breed.  We prefer to lift heavy things rather than show off our derrieres in a bikini.   We’re corn fed, tough but warmhearted.  The best powerlifting chicks are the ones that encourage and support other lifters.  Powerlifting chicks don’t have to be thin, graceful or pretty.  They just have to be strong.

Oh and by the way, if the word CHICK offends you, you should probably go back to the treadmill.

My name is Vicki Morgan.  I’m 49 years old.  I’ve been powerlifting for about 9 years off and on. I’ve only been seriously lifting for two years.  I hold world, national and state records in three out of four lifts.  More about me in another post.

Powerlifting is a pretty loose term.  You can lift EQUIPPED or UNEQUIPPED (raw).  Equipped powerlifters wear supportive gear to increase their numbers. It is a completely different sport form than RAW powerlifting.  Raw lifters aren’t allowed to wear supportive gear.  Lately, they’ve allowed raw lifters to wear wrist wraps, knee sleeves and belts … but it doesn’t change the numbers significantly.

It all comes down to COEFFICIENT.  How much percentage of your body weight can you lift?  That’s the number you’re shooting for … not the amount of pounds.  In other words, if a 198 gal can bench press 145 pounds, that’s awesome.  But not as awesome as a 114 pound gal that presses 125.

This is the decade of the powerlifting chick.  It used to be easy for chicks to set records.  Now, there’s a whole new breed of lifter, willing to lose their lunch at every workout.  Crazy women of the fall, the new generation, born out of sports like crossfit and mudding.

I don’t recommend insane sacrifices.  I DO recommend a long term, train smart approach that will keep you lifting long into your 60’s.  So stick with this blog.  You’ll get the best advice for chicks right here, especially for those of us 30 and older.  HAPPY LIFTING.