Annie Short
"It is best and easiest not to discredit others but to prepare oneself to be as good as possible"
- Socrates
- Socrates
Sometimes I think about how unproductive I was in my teens and 20s which, ironically, is probably not a particularly productive way to spend my 30s. One thing that comes up a bit is that I’m disappointed by the way I approached my desire for a particular physical aesthetic and what I did aimlessly and mostly joyously to get fit.
When I was a teenager, I was doing “circuit” a couple of days a week, swimming laps and riding my mountain bike across the vast land of boredom that is Canberra. And when I expressed dissatisfaction with my physique, all my mum could offer me was calorie restriction in the form of her friend’s weight watchers program. Over about 15 years I re-enforced, with practice, an incredibly unhealthy relationship between food and exercise. Starve yourself, binge and then punish yourself in the form of excessive cardio. As I get older, I see other women come through these years with much better form. Apparently, having a fucked up relationship with food and exercise does not have to be a part of the experience of being a woman…Apparently.
One thing is for damned sure, if I was Marty McFly, I would send myself back to the 80s and whisper some words of wisdom into my ear. And that wisdom is almost too simple to bare. It would be something about lifting with barbells and probably something like “eat lots of unprocessed food when you’re hungry” and something along the lines of BE Annie fucking Short. Seriously.
Annie Rendle-Short is 20 years old. At her last meet, Pro Raw 6, she squatted 165kg, she benched 92.5kg and she deadifted 197.5 god damned kilos….at a bodyweight of under 70kgs! She’s lifted even heavier than that outside of competition with a bench, days after Pro Raw 6, of 97.5kg.
Annie has been training powerlifting for 3 years and competing for 2. As a teenager, her experience is like the polar opposite of my own. She started out in grade 6 and 7 with a love of athletics and used to train with her brother at his high school. Through this, she found the weights room and came to accept that she was quite bad at athletics. In grade 9 she discovered bodybuilding and set her sights on Miss Olympia, bodybuilding division. She played rugby for high school and club, but stopped as the constant injuries interrupted her bodybuilding training. Then in grade 12, after talking to a couple of powerlifters on a strength forum, she decided to skip school and travel to Brisbane for a coaching session with Fuzzy (FPG Adelaide) at PTC Brisbane. Although she had always trained heavy, she got hooked on the results of powerlifting training and when she moved out of home she trained at Gold Coast Barbell, and eventually PTC Gold Coast/PTC Brisbane.
I guess she’s only 20, so there’s still a chance she could go all Lindsay Lohan. But still, for Christ sake, those lifts! That age!
When I was a teenager, I was doing “circuit” a couple of days a week, swimming laps and riding my mountain bike across the vast land of boredom that is Canberra. And when I expressed dissatisfaction with my physique, all my mum could offer me was calorie restriction in the form of her friend’s weight watchers program. Over about 15 years I re-enforced, with practice, an incredibly unhealthy relationship between food and exercise. Starve yourself, binge and then punish yourself in the form of excessive cardio. As I get older, I see other women come through these years with much better form. Apparently, having a fucked up relationship with food and exercise does not have to be a part of the experience of being a woman…Apparently.
One thing is for damned sure, if I was Marty McFly, I would send myself back to the 80s and whisper some words of wisdom into my ear. And that wisdom is almost too simple to bare. It would be something about lifting with barbells and probably something like “eat lots of unprocessed food when you’re hungry” and something along the lines of BE Annie fucking Short. Seriously.
Annie Rendle-Short is 20 years old. At her last meet, Pro Raw 6, she squatted 165kg, she benched 92.5kg and she deadifted 197.5 god damned kilos….at a bodyweight of under 70kgs! She’s lifted even heavier than that outside of competition with a bench, days after Pro Raw 6, of 97.5kg.
Annie has been training powerlifting for 3 years and competing for 2. As a teenager, her experience is like the polar opposite of my own. She started out in grade 6 and 7 with a love of athletics and used to train with her brother at his high school. Through this, she found the weights room and came to accept that she was quite bad at athletics. In grade 9 she discovered bodybuilding and set her sights on Miss Olympia, bodybuilding division. She played rugby for high school and club, but stopped as the constant injuries interrupted her bodybuilding training. Then in grade 12, after talking to a couple of powerlifters on a strength forum, she decided to skip school and travel to Brisbane for a coaching session with Fuzzy (FPG Adelaide) at PTC Brisbane. Although she had always trained heavy, she got hooked on the results of powerlifting training and when she moved out of home she trained at Gold Coast Barbell, and eventually PTC Gold Coast/PTC Brisbane.
I guess she’s only 20, so there’s still a chance she could go all Lindsay Lohan. But still, for Christ sake, those lifts! That age!
Annie lives, works and trains in Brisbane, although considers herself a lifetime member of PTC Gold Coast. She is currently coached by Gus Cooke at PTC Brisbane. Gus has a fast growing reputation of success both in coaching and for his approach to nutrition for lifters. In the lead up to states and nationals, Annie was coached by Thomas Lilley from PTC Gold Coast. She found that Thomas’ technical coaching was invaluable in terms of improving her technique and efficiency. Gus, Thomas and Scott Wasson (PTC Brisbane) worked together to pick her attempts during ProRaw 6 competition. She credits them as being the best possible team.
Thanks for chatting with The Barbelle Club Annie. First up, can give us your stats.
Weight (day to day): 75-78kg
Competition weight division: I can comfortably compete in the u75kg class (u72kg for IPF), although I dipped down to the u70kg class for ProRaw6.
Federation: GPC
My best Wilks score so far is 453.54
I’ve competed in PA and GPC. At my first PA nationals, I received the award for the best female junior. Since I've switched to GPC, I've won the open divisions at states, nationals and ProRaw6.
I would be interested in knowing a bit about your most recent competition, your prep, the weight cut and your performance.
What were your goals for that comp?
Competition weight division: I can comfortably compete in the u75kg class (u72kg for IPF), although I dipped down to the u70kg class for ProRaw6.
Federation: GPC
My best Wilks score so far is 453.54
I’ve competed in PA and GPC. At my first PA nationals, I received the award for the best female junior. Since I've switched to GPC, I've won the open divisions at states, nationals and ProRaw6.
I would be interested in knowing a bit about your most recent competition, your prep, the weight cut and your performance.
What were your goals for that comp?
Like everyone, I really wanted to win the competition. Anyone who placed first at States, Nationals and ProRaw6 earned the prize of Triple Crown. There was a lot of prize money on the line as well. Months out from the comp, I wanted at least a 450kg total, but after hurting my knees didn't think it was possible. Luckily everything came together on the day!
In terms of training, I was following Sheiko CMS to the letter for bench. I couldn't really squat or deadlift for the last few weeks, because of cartilage damage in both knees. My training tends to be whatever will fit in around injuries. Five days out from weigh in I weighed just over 80kg, evening weight. On the day of competition, I weighed in at 69.8kg. I had hoped to cut more bodyweight before beginning my water cut, but I have always struggled to drop to the low 70's and still maintain strength (without just cutting water). I ended up doing it quickly, over 4 days. I've done this lots of times so knew which techniques work for me. Instead of gradually dropping fat over months, I lost the weight by getting rid of all the water from my body systems and muscles, mostly through a technique called 'water loading'. Just to clarify- this is not a good general weight loss technique, it should only be used in competition, and is only necessary when the athlete is hoping to win or place. Why did you decide to drop weight? There were only two weight classes for ProRaw6, under 70 and over 70. I really wanted to win, but had no chance againse Margie Cummins in the over 70's, because she is next level strong. Only other choice was to drop the weight!! My performance on the day felt great! My experience cutting weight for IPF competitions (IPF have 2hr weigh ins, meaning 2 hours between weigh in and competing) proved invaluable for ProRaw6 (4hr weigh in). Gus, my nutrition coach, put a lot of research into designing a re-feed plan for myself and several other lifters competing there. I've never felt so good after a weight cut/re-feed. Before the re-feed was another story though... I always knew I could do the weight cut and still do well, but it was a bit surprising when everything came together so well and it actually happened. My deadlift always surprises me, it takes so long to get it off the ground that I never know whether it's coming up or not. I wouldn't have done it if not for the team of attempt selectors (Thomas, Gus and Scott), and the support from Gus and the rest of the team. I definitely wouldn’t change or do anything differently. After the competition I fell asleep very early. I had slept for about 2-3 hours the night before competition (because of the weight cutting). I then ate everything. Emotions were mostly relieved, it had been a long 9 months of competing to get to that point. |
Can you talk a little about your mindset?
In competition, I use mostly technical cues. I never really psych myself up for lifts, more just make sure I'm doing them right and know that I can achieve them. For example, "shoulders down, knees out, look up, don't bitch out" for squats, "spread the bar, chest to the bar, up and back" for bench. For deadlift, I have about 30 seconds worth of cues, and you can see that as it takes me about that long to set up. I'm not a very intense lifter, I always remind myself to smile and enjoy the moment before I jump on the platform. I am also a huge fan of imagery before lifting. There is a lot of research to back it up too!
I like to follow scientifically proven training methods and evidence based nutrition plans (Annie’s nutrition coach is Gus from Muscle Nerd), if that counts as a philosophy. I will also accept basically any challenge.
What is your best asset and your biggest weakness as a lifter?
I think my best asset is my experience and the knowledge I have from that 7 years in the gym. I love to learn and understand, so have picked up lots along the way.
My biggest weakness is my definitely my body. I've been seeing physios since I could walk, because of a rare genetic condition I have affecting the production of collagen in my body (Ehlers Danlos Syndrome). This affects skin, ligaments, internal organs, etc. Every comp prep has the challenge of a new injury (including managing a meniscus tear), and I'm taking time off at the moment, working with a GP and specialists to deal with some internal issues. I do have a great physio who has been a huge help, Ben Oates from Every Bodies Physio.
All that said, I love the idea of turning weaknesses into strengths. Constant injuries have taught me invaluable knowledge of injury management, something everyone has to deal with but not everybody knows about.
In competition, I use mostly technical cues. I never really psych myself up for lifts, more just make sure I'm doing them right and know that I can achieve them. For example, "shoulders down, knees out, look up, don't bitch out" for squats, "spread the bar, chest to the bar, up and back" for bench. For deadlift, I have about 30 seconds worth of cues, and you can see that as it takes me about that long to set up. I'm not a very intense lifter, I always remind myself to smile and enjoy the moment before I jump on the platform. I am also a huge fan of imagery before lifting. There is a lot of research to back it up too!
I like to follow scientifically proven training methods and evidence based nutrition plans (Annie’s nutrition coach is Gus from Muscle Nerd), if that counts as a philosophy. I will also accept basically any challenge.
What is your best asset and your biggest weakness as a lifter?
I think my best asset is my experience and the knowledge I have from that 7 years in the gym. I love to learn and understand, so have picked up lots along the way.
My biggest weakness is my definitely my body. I've been seeing physios since I could walk, because of a rare genetic condition I have affecting the production of collagen in my body (Ehlers Danlos Syndrome). This affects skin, ligaments, internal organs, etc. Every comp prep has the challenge of a new injury (including managing a meniscus tear), and I'm taking time off at the moment, working with a GP and specialists to deal with some internal issues. I do have a great physio who has been a huge help, Ben Oates from Every Bodies Physio.
All that said, I love the idea of turning weaknesses into strengths. Constant injuries have taught me invaluable knowledge of injury management, something everyone has to deal with but not everybody knows about.
Do you follow a particular diet or eating philosophy?
I follow a diet written for me by Gus Cooke. Since I started, I've dropped from ~30% bodyfat to ~22% bodyfat, and added 50kg to my total. Before Gus' advice, I never had any structured diet plan. If I need to cut weight, I drop the calories a lot. Otherwise, I normally eat 2500-3000 to lose fat and gain/maintain muscle mass and training capacity.
I've had problems with diet in the past but I really do love the plan I'm on at the moment. It's very structured, but has room to move for social occasions. I rarely get cravings with this nutrition plan because I'm eating so damn much.
Has the way you eat changed or evolved since you began lifting?
I had a vegetarian phase for a year during high school. I've dieted too hard, on 1100-1300 calories, I've eaten "normal amounts" on 1600-1800 calories, and am now eating huge amounts, up to 3000 calories! When I first changed from bodybuilding to powerlifting at 17, I was about 85kg and wanted to bulk to the 90+ class. Things have certainly changed since then.
Do you have any thoughts on what you do and how you do it impacting your body in terms of aesthetics?
With the diet I'm on, and the training I do, I'm happy with the way I look. I would love to do a figure/physique competition one day, but at this stage it's good to have a break from exercising and eating exclusively for aesthetics. I like the balance of wanting to be light and lean, but also having to perform well at the end of it.
Does lifting impact your self esteem?
Lifting is something I've grown up with, that I know I'm good at. When I feel good, I find lifting even more satisfying, and when my lifting goes well I feel great. On the other hand, every set back and each time I find out that I have to take time off because of injury, my self esteem does take a hit and my mood really drops.
I follow a diet written for me by Gus Cooke. Since I started, I've dropped from ~30% bodyfat to ~22% bodyfat, and added 50kg to my total. Before Gus' advice, I never had any structured diet plan. If I need to cut weight, I drop the calories a lot. Otherwise, I normally eat 2500-3000 to lose fat and gain/maintain muscle mass and training capacity.
I've had problems with diet in the past but I really do love the plan I'm on at the moment. It's very structured, but has room to move for social occasions. I rarely get cravings with this nutrition plan because I'm eating so damn much.
Has the way you eat changed or evolved since you began lifting?
I had a vegetarian phase for a year during high school. I've dieted too hard, on 1100-1300 calories, I've eaten "normal amounts" on 1600-1800 calories, and am now eating huge amounts, up to 3000 calories! When I first changed from bodybuilding to powerlifting at 17, I was about 85kg and wanted to bulk to the 90+ class. Things have certainly changed since then.
Do you have any thoughts on what you do and how you do it impacting your body in terms of aesthetics?
With the diet I'm on, and the training I do, I'm happy with the way I look. I would love to do a figure/physique competition one day, but at this stage it's good to have a break from exercising and eating exclusively for aesthetics. I like the balance of wanting to be light and lean, but also having to perform well at the end of it.
Does lifting impact your self esteem?
Lifting is something I've grown up with, that I know I'm good at. When I feel good, I find lifting even more satisfying, and when my lifting goes well I feel great. On the other hand, every set back and each time I find out that I have to take time off because of injury, my self esteem does take a hit and my mood really drops.
What favourite physical feature you owe to your training?
Squat booty for sure What kind of music do you listen to when you train? Whatever is on at the gym, but if it was up to me the playlist would exclusively consist of, Beyonce, Britney, Rihanna, Amanda Palmer, Sex Pistols, The Living End and Jamie T. I like songs that make me happy. Flawless - Beyonce Zombie - Jamie T Do It With A Rockstar - Amanda Palmer and the Grand Theft Orchestra Strange - The Living End Stronger - Britney Spears |
Do You Even Not Lift?
What is your favourite non training hobby? This is hard to say, because I don't have many. I love playing my double bass and piano.
Favourite cheat meal? I don't really have any... I just eat. What is the most horrible physical activity you have undertaken in a gym? I don't know, I've always done strength training and I really love it. Hook grip is always a bit of a pain, if I'm doing high rep deadlifts. Who inspires you? In terms of female lifters, Julia Zaugolova has always been my main idol. What’s in your gym bag? I always try to keep, belt, wrist wraps, anti-inflammatories, water bottle. What is your favourite training accessory, piece of clothing or pair of shoes? My lifting belt! Have you got any amazing life changing advice to pass on to fellow sisters of strength training? Don't ever let limitations get to you or hold you back. See set backs as challenges, ways to learn and ways to get stronger. For example, if you have an injury, go to a good physio who can help you diagnose the problem and what caused it. From here, find out what the weakness was and do everything you can to bring that weakness up. Find ways to turn your weaknesses into strengths. Then apply this to any goal! |
Post by Annie Short. |
What’s next for you and how are you getting back into training?
For now, I'm taking a few weeks off to let my body sort itself out. After that, it will be back on my diet and some high volume bodybuilding training before the lead in to competition season in 2015!
Annie currently works in a cafe and does some admin work. She is currently launching her personal training/coaching business again, this time in Brisbane! Booty and Brawn.
Thanks to PTC Brisbane, PTC Gold Coast, Gus Cooke, Thomas Lilley, Scott Wasson and to Damian Rohrlach for photos of Annie from ProRaw6.
For now, I'm taking a few weeks off to let my body sort itself out. After that, it will be back on my diet and some high volume bodybuilding training before the lead in to competition season in 2015!
Annie currently works in a cafe and does some admin work. She is currently launching her personal training/coaching business again, this time in Brisbane! Booty and Brawn.
Thanks to PTC Brisbane, PTC Gold Coast, Gus Cooke, Thomas Lilley, Scott Wasson and to Damian Rohrlach for photos of Annie from ProRaw6.