Arnold Sports Festival USA 2019: Solana Lewis (63 Kg IPF Junior World Champion)

Location: Greater Columbus Convention Center, 400 N High St., Columbus, OH 43215

Arnold Sports Festival USA 2019: Solana Lewis (63 Kg IPF Junior World Champion) Instagram @Solan_lifts
Arnold Sports Festival USA 2019: Solana Lewis (63 Kg IPF Junior World Champion)

What did you just do and how long have you been doing it?

I have been a power lifter for about three years. I am in the 63 kg weight class.

Kg? How many pounds?

138.6 pounds.

Powerlifting is squat, bench, and deadlift. You lift as much weight as you can for one repetition. You get three tries for each lift. You want the third attempt to be your best lift. The goal is for that lift to be the highest you have ever done in your life.

My biggest meet thus far has been this past June. I competed in the IPF (International Powerlifting Federation) World Championship. That is where they take one person from each weight class from the country and you compete against other countries. I became a world champion this past summer. We competed in Calgary, CA.

Today I did my best squat lift thus far, 358 pounds, a 182-pound bench press, and a 420-pound dead lift. That is almost my best. My best dead lift is 425 pounds.

Tell me about your workout and nutrition.

Power workouts take a long time. You lift a heavy weight and then, recover for three or four minutes. A typical workout is between two hours and two hours and forty-five minutes. I work out between four and five times a week.

There is some leniency for eating as a powerlifter. If you are not too much over weight, it is easy to make weight with a water cut. I count my macros. I am lenient. I have pizza and fried food, and I drink alcohol sometimes. You must watch what you eat; but, not be strict.

Sidebar: I had to look up macro. It is short for macronutrient. It consists of carbohydrates, proteins, and fats.

Tell me about the weight fluctuation.

If you are over 138.6 pounds, you don’t compete.

Do you work out alone, are you part of a team, a specific gym?

I workout by myself. I have an online coach that gives me the workout to do. He checks in on me. I send him my lifts via recording.

Is this an all-natural competition?

There are two divisions. There is a Raw division. You must be all natural. Raw also means all you have for equipment for the squat is knee sleeves (the thing covering our knees) and a belt. In the multi ply division, the shirt or the deadlift suit gives you assistance so the lifts should be heavier. USAPL (USA Powerlifting) in general is an all-natural federation. There are different federations that are not USAPL where they don’t drug test.

Anything else?

My mom has been the most supportive person my entire life, especially as it relates to power lifting. This is the first meet she hasn’t been to in three years. She couldn’t be here because she had to take care of my dad who had surgery.

If you came by yourself, you must at least be an adult. What is the age limit?

I am junior division and open division. The junior division is between ages 19 and 23. Once you pass 22 years old, you must be open division. Today, I won first place overall open in my weight class.

Sidebar: I didn’t realize she won. I watched different parts of the competition and came back after she was awarded first place. It is remarkable that a 138.6-pound young lady can squat 358 pounds, bench press 182 pounds and dead lift 420 pounds. Enough said.