Critical Bench: Today, Critical Bench is here with Meghan Pellatt who has succeeded in powerlifting. She will be a member of Team USA in June as she competes in the powerlifting World Classic in Africa. Meghan, tell CB readers a little about yourself.

A little about me; I have always been a competitive person. I grew up in a small town where I played sports year round basically from the time I could walk. I have always known that I was genetically gifted with strength and became borderline obsessed, challenging strangers to an arm wrestling match, or by wrestling who ever I could. When I fell into powerlifting I knew I had found a home.

Critical Bench: What federation do you compete in and what are your best lifts?

I compete with USAPL RAW (no knee wraps, no suits, no bench shirts) in the 63 kilo open division, they are a drug tested federation. My best competition lifts were 292 squat, 170 bench and 385 deadlift. I haven’t competed in a few months so I have reached new PRs in the gym since then, 300 squat and 405 deadlift. My bench has been stuck almost since the beginning, maybe you guys at Critical Bench could help with that! 😉

Critical Bench: Meghan, how did you get started in powerlifting?

I started powerlifting when I lived in Florida. There was a group of powerlifters that I had followed for awhile until I had the courage to ask to join the team. It was love at first lift after that!

Critical Bench: What are your future goals? (Tell us about your upcoming competition in Africa)

I have had the honor to be invited to compete on team USA at the Classic World Championship in South Africa this year. It had been my ultimate goal from the beginning and now that it is reality my goal is to have the experience of a lifetime and to medal in my weight class. To stand on the podium with the best female lifters in the WORLD would be nothing short of incredible. I’m on some pretty intense programming and I am determined to place in the top 3.

Critical Bench: What are your top 10 tips to get scary strong beyond belief? (Note Meghan deep squats for reps more than what most men squat once)

1) Warm up!!! I don’t mean a few arm circles, touch your toes and go. Take at least a half hour for dynamic warm ups, foam rolling and stretching.

2) Ask questions. If it doesn’t feel right, it probably isn’t right. Find someone who knows what they are doing and proper technique. You have no idea how much it irks me when I see people doing quarter squats, or when I see backs bent like a fishing pole during deads.

3) Proper nutrition. Not all powerlifters are fat. I’m not a believer in cutting whole food groups out of your diet. Flexible dieting works for me, for cutting, maintaining or bulking. Fat and carbs are just as important as protein.

4) Rituals. Find one that works for you and use it every time you approach a lift.

5) Focus. I am easily distracted, so when I am in the gym I have to put my headphones on blare some music and get into the zone.

6) Stay positive. Sometimes you are going to miss a lift and you’re going to get pissed off. Allow yourself a few minutes to be mad at the world, brush it off and get back to work. Every failure is a step closer to success.

7) No excuses. When I lived in Florida I worked a full-time job and had full-time personal training clients, I never missed a training day. If you want something bad enough, you’re the only one who can go out and get it. Find time and let nothing get in your way.

8) Less Cardio.

9) Recovery. Rest days are just as important as training days.

10.) Get rid of anything (or anyone) that is bringing you down.

Critical Bench: Great tips! what motivates you?

Like I said I’m very competitive, and as a competitor I want to win. The thing that motivates me is knowing that there is a real chance that I could be one of the best female lifters in the world.

Critical Bench: So far in your powerlifting journey list us a favorite moment, funny moment, crazy moment and a moment that changed you the most Favorite moment?

Standing on the podium at Nationals with a silver medal around my neck while getting a hug from the living legend, Jennifer Thompson! (I mean she 132 pounds and benches over 300)

Funny moment: Getting interviewed, when the camera was on I felt like Ricky Bobby I didn’t know what to do with my hands. I kept touching my face, doing weird things with my fingers and I couldn’t get any actual words out of my mouth. Embarrassing.

Critical Bench: What is your powerlifting routine like?

Sunday: Rest
Monday: Squat
Tuesday: Rest
Wednesday: Bench
Thursday: Bodybuilding
Friday: Rest
Saturday: Deadlift

For now, once I finish the program I’m on I will test my maxes and start with a new one and most likely bench and squat two days a week.

Critical Bench: How do you want to be remembered I would like to be a legend like Jennifer Thompson, Kimberly Walford, Taylor Stallings or Jenn Rottsinger.

I want to be remembered as a strong woman, in more ways than one.

Critical Bench: What is your advice to woman out there who train?

Stop thinking you’re going to get bulky and lift heavy!

Critical Bench: Who would you like to thank?

My boyfriend Matt McDonald, who pushes me day in and day out to be the best, he and I come up with my programming and without him I know I wouldn’t be where I am today!

Critical Bench: Thanks Meghan! We all wish Meghan the best as she continues to amaze us all. Please visit Meghans’s gofundme link and support her:


By Ben Tatar