Venecia Bachee
“Show me a weakness and I see a journey towards strength”
The Barbelle Club spoke with 29 year old, Melbourne based lawyer, powerlifter and strongwoman extraordinaire, Venecia Bachee late last week. Vanecia is joining a long list of some of the strongest women in the country to compete at the GPC Nationals this Wednesday in Queensland. She’s been kind enough to dedicate some of her precious de-load week to answering some of our questions and to impart some hard earned lifting wisdom. In our back and forth, I lamented that I was bummed to not be joining her and some of the other amazing lifters this week in Queensland. We talked about my frustration at the lack of progress I'd made over the last 6 months and she was kind enough to share some insight that really made an impact for me... that "we should be wary of comparing our "chapter 3" with anyone else's "chapter 10". In this interview she reminds us again that the that the lifting journey is a marathon, not a sprint.
Last year saw Venecia take out 2nd place in the Raw Womens U60 at GPC QLD State Titles, 1st place in the Raw Plus Open U60 at CAPO Nationals (2014) and GPA Worlds (2014 – Sydney). Venecia has added strongman/woman training into her weekly program and recently placed first in both the U65 Women’s – StrongMelbourne strongman/strongwoman competition (September 2014) and the U65 Women’s - Round 1 of the 2015 Vic Grand Prix Strongman Strongwoman series. In March of this year, Venecia competed in the inaugural Arnolds Classic Strongwoman competition and placed 4th - despite being the lightest female in the field. She weighed in at 59kg in an under 75kg weight class. She placed 3rd in the deadlift and atlas stones (65kg stone – 6 reps in 60 secs); also managed a decent run with a 60kg carry for 50m.
“I honestly thought I would place last – with my (lighter) weight as an disadvantage, so placing 4th was a big accomplishment for me – couldn’t have done it without my StrongMelbourne coach, Scott Comber, and the huge support I had on the day from my lifting mates.”
Some of her strongwoman “numbers of note” are an 80kg atlas stone; 30kg circus dumbbell; 140kg tyre deadlift for reps; 300kg tyre flips and a 180kg yoke.
I'm really looking forward to seeing and being inspired by Vanecia and the other lifters as they show off the results of their persistent and patient dedication in the pursuit of greater strength.
Special thanks to Natasha Quinney from Strongwoman Australia for letting us use some of her incredible photographs of Venecia doing incredible things x
Thanks for talking with The Barbelle Club Venecia. Can you tell us a little bit about your background?
Whilst in school, I had a go with karate, ballet, athletics and fencing. I guess that started it all. Throughout uni and early 20s, I spent most of my time running (mostly 10ks and half-marathons), triathlons, Crossfit and obstacle course racing (think Spartan, Tough Mudder).
I was getting tired of continually pounding pavement (running 10ks and half-marathons) and just hours of cardio (triathlons). I approached a PT (Paul Thompson, Iron Underground) who happened to be a powerlifter – I had no intentions of powerlifting but his training methods were very much that of a powerlifting training program. Truth be told, I just wanted to pursue aesthetic goals. Instead, I got a taste of the 3 big lifts and it tasted oh-so-good. Paul set a great foundation for my 3 lifts; I learnt to respect the iron and how to utilise aggression for heavy lifts. My approach may have evolved since but the elements of those initial stages still remain in my lifts today. I think I’ve finally found my happy place though with powerlifting and strongwoman
I will never forget the time I crossed the 100kg deadlift barrier – such a satisfying, empowering feeling. It took me FOREVER to cross over from 95kg to 100kg. And when I did, I was estatic. The feeling of hard work paying off is a feeling like no other.
My current lifting belt is the very same belt I hit that first milestone – now it carries insignia from elite lifters and memories from many comps; it is because of this very reason that I struggle to part from (and upgrade) this belt.
I took a brief break from heavy lifting (what was heavy to me then anyway) due to finances; juggling a full-time law degree and part-time work, and well, a partner who was not too keen on me lifting heavy.
A year or so later, I broke up with that boyfriend and the itch to lift heavy returned. I had dabbled in Crossfit but I realised I was more interested in getting stronger; as opposed to being skilful in varied movements. My younger brother introduced me to 5/3/1; it worked for awhile but I got bored. I also realised I needed to train around similar likeminded people. I sought advice in an online womens strength training forum and started chatting to Jess Saleh, a powerlifter also based in Brisbane. She introduced me to PTC Brisbane, and well, that was where it really started.
I remember being so intimidated the first few weeks at PTC Brisbane, thinking when would I ever be as strong as the guys and girls there. I was lucky that Jess and the PTC Brisbane morning crew took me under their wing. I started training there and after couple months, Tim O’Shea (PTC Brisbane Papa bear) convinced me with 2 days notice to do the novice comp, Busta Nut. I remember being so nervous before the comp, but after the comp, I was hooked - I wanted to pursue thing powerlifting thing even more.
Between the year I started at PTC Brisbane and then moved to Melbourne, I followed Scott Wasson’s famous Diggitt programs and upped my squat from 95kg to 120kg (wrapped), and deadlift from 130kg to 140kg (*bench halted due to shoulder injuries). I had some of the best training sessions with the morning crew – they were my 2nd family (and still remain as some of my really good friends); deadlift parties at 5.00am were the bees knees!
The morning crew sessions were also where I became exposed to strongman training. Tim, an equipped powerlifter, also competed (and still competes) in strongman and highland games. I became interested in strongman training and he was kind enough to mentor me. He showed me the ropes – how to lift an atlas stone (with tacky!), farmers walks, tyre flips etc.
I’ve sinced moved to Melbourne and am very fortunate to have forged great friendships with the lifting locals here. Honestly, if it weren’t for the great training environment at PTC Brisbane, I probably would not be doing (competing in) powerlifting and strongman/strongwoman today. I relish in the warm support of the lifting community and have formed many good friendships with lifters in the two sports. This is one of the main reasons I love these sports so much – these girls and guys are like family to me. I love that PL and SM are individualistic sports but yet, there exists a very strong camaraderie.
TRAINING & COMPETITION
“I truly believe that the best way to get stronger is to train with stronger people. I am reminded of an article I read on Catalyst Athletics re: lifting tribes: “How do you get into my tribe? Have the attitude to get after it no matter how banged up you are and how shitty everything else in your life seems to be…..Get your ass into a tribe. Not only will you become a better lifter, but you will make friends that will be strong enough to help you move some furniture or a dead body.”
Venecia’s programing and remote coaching is done by Alanna Casey (strongwoman and powerlifter). Her training week basically consists of 3 days that revolve around the 3 big lifts as well as 1 day of strongman/strongwoman events training. Scott Comber of StrongMelbourne helps out with her strongman/strongwoman training and because her schedule is so tight, her training is focused on getting the most bang for her buck. “Strongman training is very different because every comp is different (different events each time, different implements, different environments), training towards a comp becomes specific to that comp itself. E.g. if there are atlas stones involved in my next comp, I’ll be doing more work on these during my strongman sessions. If however, there won’t be on the cards for the next comp, I won’t even bother training for them.”
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Due to her long working hours, she usually trains at Dohertys, Flinders St which is 24 hour & makes it very convenient with her long working hours. Although she doesn’t have any training partners per se, she often trains with a couple of regulars there. Whenever she gets the chance though, she tries to get some powerlifting training sessions with the crew at PTC South Melbourne and for strongman/strongwoman training she trains with the strongman crew at StrongMelbourne. “Every now and then, I also regularly get my arse kicked when I train with one of my favourite strongwomen/powerlifters, Jo Greagen Love this girl to bits.”
You’re competing this week at GPC Nationals. What are you hoping to bring to this competition? Any particular goals? Any worries?
I’m hoping to compete in the U56kg which will be a first for me (usually compete in the U60kg). So I’m hoping I make weight!!
My previous Comp PBs are a 120kg squat (Wrapped) and a 62.5kg bench. I’d also like to pull 160kg – this is currently a gym PB deadlift for me. I’d like to have this as a comp PB deadlift. By this year at the very least.
I saw the video of you pulling 150kg and you seemed kind of surprised! What kind of transfer do you see between your strongwoman training and your powerlifting?
I pulled 160kg in sumo deadlift; the most I’d pull prior was 120kg – hence my surprise. I have always been a conventional deadlifter but after some advice from my physio, Andrew Lock, I started pulling sumo. My biggest conventional deadlift to date is still 10kg under my sumo. Go figure.
I was also surprised (and estatic) because I had a really bad run of back injuries in the preceding 6 months. My lifts in GPA Worlds were done with a sprained facet joint in my lower back; it took awhile to recover, then work on getting my lifts back up. Patience and persistence has paid off.
I’m not technically astute enough to provide comment on the transfer between sumo and conventional deadlifts (better person to ask would be my physio; he’s a legend with biomechanics of the 3 lifts). However, I do think it’s important to train one’s non-dominant lifts. I still have to train conventional deadilfits as SM does not recognise sumo deadlifts.
I’m hoping to compete in the U56kg which will be a first for me (usually compete in the U60kg). So I’m hoping I make weight!!
My previous Comp PBs are a 120kg squat (Wrapped) and a 62.5kg bench. I’d also like to pull 160kg – this is currently a gym PB deadlift for me. I’d like to have this as a comp PB deadlift. By this year at the very least.
I saw the video of you pulling 150kg and you seemed kind of surprised! What kind of transfer do you see between your strongwoman training and your powerlifting?
I pulled 160kg in sumo deadlift; the most I’d pull prior was 120kg – hence my surprise. I have always been a conventional deadlifter but after some advice from my physio, Andrew Lock, I started pulling sumo. My biggest conventional deadlift to date is still 10kg under my sumo. Go figure.
I was also surprised (and estatic) because I had a really bad run of back injuries in the preceding 6 months. My lifts in GPA Worlds were done with a sprained facet joint in my lower back; it took awhile to recover, then work on getting my lifts back up. Patience and persistence has paid off.
I’m not technically astute enough to provide comment on the transfer between sumo and conventional deadlifts (better person to ask would be my physio; he’s a legend with biomechanics of the 3 lifts). However, I do think it’s important to train one’s non-dominant lifts. I still have to train conventional deadilfits as SM does not recognise sumo deadlifts.
What is your favourite part of a training cycle? Do you find any part particularly challenging (intensity, volume, comp prep cut etc)?
Favourite part of a training cycle would have to be reaping the results after sowing the seeds of hard work. You know, those reps that feel hard AF at 5am, multiply by 4 weeks. Then come week 5 – BOOM – PB! I love seeing tangible results
The last few weeks of a comp training cycle are the hardest for me. I tend to get really complex work matters to deal with in the last few weeks. Murphy’s Law at its best. Juggling work stress and mentally psyching myself up for heavy weights can be really overwhelming. Last week alone (2 weeks prior to GPC Nationals), I had to juggle 60+ hours of work and maintain enough recovery/strength to hit numbers close to my 1RMs. Some days I find myself close to breaking down; it can be so mentally draining sometimes.
How does competing strongwoman compare with your experience of powerlifting competitions?
I love strongwoman competitions! So much fun due to the variety – all sorts of implements, and you are tested on both static and dynamic strength. I feel a bit more relaxed competing in strongwoman; partially because as a U60kg girl, I never have to cut! (The lightest weigh class for womens is currently U63.5kg). Strongman/strongwoman comps are also a lot more fun to watch. Let’s face it, after a couple bench lifts it gets pretty monotonous. I’m still pretty new to both sports, but I do find that SM/SW comps are just a tad bit more relaxed than PL comps. Also, no soft suits needed in SM/SW comps
Favourite part of a training cycle would have to be reaping the results after sowing the seeds of hard work. You know, those reps that feel hard AF at 5am, multiply by 4 weeks. Then come week 5 – BOOM – PB! I love seeing tangible results
The last few weeks of a comp training cycle are the hardest for me. I tend to get really complex work matters to deal with in the last few weeks. Murphy’s Law at its best. Juggling work stress and mentally psyching myself up for heavy weights can be really overwhelming. Last week alone (2 weeks prior to GPC Nationals), I had to juggle 60+ hours of work and maintain enough recovery/strength to hit numbers close to my 1RMs. Some days I find myself close to breaking down; it can be so mentally draining sometimes.
How does competing strongwoman compare with your experience of powerlifting competitions?
I love strongwoman competitions! So much fun due to the variety – all sorts of implements, and you are tested on both static and dynamic strength. I feel a bit more relaxed competing in strongwoman; partially because as a U60kg girl, I never have to cut! (The lightest weigh class for womens is currently U63.5kg). Strongman/strongwoman comps are also a lot more fun to watch. Let’s face it, after a couple bench lifts it gets pretty monotonous. I’m still pretty new to both sports, but I do find that SM/SW comps are just a tad bit more relaxed than PL comps. Also, no soft suits needed in SM/SW comps
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Do you use any mental cues when attempting your 1rms in competition?
More than anything else, I focus on keeping calm. Building up aggression for a 1RM is something that I was exposed to in my early stages of lifting and has remained in me. It feels like second nature to me so I have not found the need to intentionally practice it. If anything, I have to remind myself to not get TOO aggressive. There’s no point in building up so much aggression that you lose the much-needed focus and control for a PB. How to you transition back to regular training once you’re done competing? I generally take couple days off and then usually enjoy just mucking around in the gym; doing lifts I don’t usually get the chance to when I’m prepping for comp e.g. high reps, random accessory work. More than anything else, I enjoy the mental break of not worrying about hitting numbers. It’s a relief to be able to train without worrying that you’re not on track to the PBs you’ve set yourself up for. What does your warm up and cool down look like? I’ve gone through a few injuries so I spent 15-20 mins on heaps on mobility work (pre-hab and rehab work). Also, now that it’s freezing in Melbourne it takes me forever for me to warm up – even with 2 layers on!! Do you do any type of conditioning? I count strongman training as conditioning Other than that, I walk a fair bit (and run to catch my tram/bus/train) ever since I sold my car. Also, I don’t have much time to fit in much conditioning work. What kind of music do you listen to when you train? Someone recently commented that my training playlist is akin to one an angry teenage boy’s haha. My playlist is mostly metal (but not hardcore) – currently listening to Five Finger Death Punch, Eisbrecher, Gojira, Megaherz, Disturbed. MINDSET Do you have any particular lifting, training or life philosophies that play a big part in how you approach things? I am continually reminded by some of my close lifting friends that results don’t happen overnight; that the lifting journey is a marathon, not a sprint. A simple, but not easy philosophy that I uphold (both in lifting and work) is patience and persistence. (I’ll be the first to admit though that this is easier said than done!!) What is your best asset and your biggest weakness as a lifter (either mental or physical)? I’m not too sure physically but mentally, I’m pretty good at keeping focused (partly drawn from the nature of work I do). I’m also not unfamiliar to hard work My biggest weakness is that I am my worst (hardest) critic; I find it hard to be objective on myself, hence, why I’ve had to seek coaches to help me with programming and nutrition. I’ve become the victim of paralysis by analysis too many times! NUTRITION Do you follow a particular diet or eating philosophy? I pretty much carb cycle around my training and rest days; Nick at RP Strength has been helping me heaps with dialling in my nutrition. This varies somewhat depending on whether I’m cutting or bulking. I generally cut for PL comps, bulk for strongwoman comps. I have a healthy relationship food now – but have had a pretty rocky history. I got really skinny in high school, fearing food and getting fat; then I had a go with various “diets”. As most girls do. |
Probably the major things I’ve had to battle with are not food itself, but family and friends who don’t see eye-to-eye on my need to fuel properly for my lifts.
Has the way you eat changed or evolved since you began lifting?
I see food as fuel – if I don’t fuel properly, my lifts suffer.
Has the way you eat changed or evolved since you began lifting?
I see food as fuel – if I don’t fuel properly, my lifts suffer.
PHYSIQUE & BODY IMAGE
Do you have any thoughts on what you do and how you do it impacting your body in terms of aesthetics?
Strength training = best thing for aesthetics
I’ve worked hard to build a strong body, and I truly love the body I see in the mirror. It is strong and it a reflection of the result of hard yards put in. Patience and persistence pays off.
I’ve spent the last 6 months leaning up and I think I can safely say that I actually look like I lift now! As a young female of Asian descent who likes to lift heavy and works as a legal professional, I’d like to think that I’ve broken a few stereotypes.
I hope that the way I look inspires other women to lift heavy.
Does lifting impact your self-esteem? How?
Lifting has been, and is so empowering for me. As a young female of Asian descent who likes to lift heavy and works as a legal professional, I’d like to think that I’ve broken a few stereotypes. I’m a 5 ft 3 inch Asian female, so to defy the stereotypes that target my background (weak, petite etc) – it feels great.
My journey with the iron has also had its carryover to non-lifting areas of my life – I’ve learnt how to better harness discipline in the pursuit of things that matter a lot to me.
I have definitely become a stronger person, physically and mentally. I think the biggest “gift” lifting has given me though, is meeting likeminded (strong) people who I now regard as my 2nd family
Do you have any thoughts on what you do and how you do it impacting your body in terms of aesthetics?
Strength training = best thing for aesthetics
I’ve worked hard to build a strong body, and I truly love the body I see in the mirror. It is strong and it a reflection of the result of hard yards put in. Patience and persistence pays off.
I’ve spent the last 6 months leaning up and I think I can safely say that I actually look like I lift now! As a young female of Asian descent who likes to lift heavy and works as a legal professional, I’d like to think that I’ve broken a few stereotypes.
I hope that the way I look inspires other women to lift heavy.
Does lifting impact your self-esteem? How?
Lifting has been, and is so empowering for me. As a young female of Asian descent who likes to lift heavy and works as a legal professional, I’d like to think that I’ve broken a few stereotypes. I’m a 5 ft 3 inch Asian female, so to defy the stereotypes that target my background (weak, petite etc) – it feels great.
My journey with the iron has also had its carryover to non-lifting areas of my life – I’ve learnt how to better harness discipline in the pursuit of things that matter a lot to me.
I have definitely become a stronger person, physically and mentally. I think the biggest “gift” lifting has given me though, is meeting likeminded (strong) people who I now regard as my 2nd family
“Be humble, be hungry, and be the hardest worker in the room”
Humility and persistent diligent hard (smart) work are traits I strive towards, and traits I look up to in other lifters I admire. No matter how much you do, there will always be someone stronger than you; keep working hard and never rest on your laurels. Also, good to keep a slice of humble pie in check.
Do You Even Not Lift?
What is your favourite non training hobby?
Haha! Between working 60 odd hours a week and lifting, I don’t really have time for one! When I get the chance though, I enjoy visiting the many coffee spots and eateries in Melbourne. Having only moved to Melbourne last year, I’ve yet to explore most of this vibrant city.
Favourite cheat meal?
Savoury: any dish involving pork belly; Sweet: anything involving frozen yogurt and/or Messina gelato
What is the most horrible physical activity you have undertaken in a gym?
Burpees and box jumps (isolated and concurrently).
Haha! Between working 60 odd hours a week and lifting, I don’t really have time for one! When I get the chance though, I enjoy visiting the many coffee spots and eateries in Melbourne. Having only moved to Melbourne last year, I’ve yet to explore most of this vibrant city.
Favourite cheat meal?
Savoury: any dish involving pork belly; Sweet: anything involving frozen yogurt and/or Messina gelato
What is the most horrible physical activity you have undertaken in a gym?
Burpees and box jumps (isolated and concurrently).
Who inspires you? Why?
POWERLIFTERS Chris Duffin – love his outlook on training and life. “..Yes life can break you if you’re not strong enough but that is what makes overcoming life’s challenges all the more rewarding. The more adversity you experience and then overcome, the stronger you will be”. Mary Macken – succeeding both on the platform and in her career (as a lawyer) STRONGWOMEN Jo Greagen – trains like a beast! Alisha Ciolek – recently won Arnolds Ohio Strongwoman (Lightweight division). Such a strong chick! Sue Metcalf – another strong lady in the sport of strongman/strongwoman! |
These are the first few that come to mind, but there are others and the main trait that inspires me from these folks is their work ethic, and their drive to succeed.
What motivates you?
My lifting crew(s) who keep me grounded and remind me why I love this sport.
I don’t find I need much extrinsic motivation otherwise; once I’ve set my eyes on a goal, it’s game on.
What’s in your gym bag?
It’s a running joke amongst my lifting mates that I always carry with me the scent of eau de DEEP HEAT! I’ve kept it in my bag ever since I had my run-in with injuries. Now I just love the stuff.
What is your favourite training accessory, piece of clothing or pair of shoes?
Shoes: My black high-top chucks
Clothing: With the ridiculous cold weather in Melbourne, I don’t go to training without 2 hoodies on.
If it’s deadlift day, then deadlift socks – current fav pair are my chicken legs socks ;)
What’s next for you? What kind of goals do you have for your future?
After GPC Nationals, I have Round 2 of the VIC Grand Prix Strongman Strongwoman Series. Then in June, Australasia’s Most Powerful Man/Woman. Haven’t looked at any comps past June yet. At the end of the day, my career is more important to me so any future goals will run off the parameters of training smart without compromising my job.
Is there anything else that you are keen to say or mention? Sponsors etc - open mike ;)
Thank you so much for giving me the opportunity to be interviewed! Very flattering – as I know I’m not the strongest female lifter out there. I just love lifting; I’m lucky to have found great friends within the powerlifting and strongman/strongwoman community (too many to mention but they know who they are)
Shout out to all the PL and SM gyms that I have called my 2nd home at some stage – you guys rock!
PTC Brisbane
PTC South Melbourne
StrongMelbourne
(Also, thanks to my boss for letting me take the week off work for GPC Nationals!)
Thanks for talking to us Venecia. Go get 'em!! xx
My lifting crew(s) who keep me grounded and remind me why I love this sport.
I don’t find I need much extrinsic motivation otherwise; once I’ve set my eyes on a goal, it’s game on.
What’s in your gym bag?
It’s a running joke amongst my lifting mates that I always carry with me the scent of eau de DEEP HEAT! I’ve kept it in my bag ever since I had my run-in with injuries. Now I just love the stuff.
What is your favourite training accessory, piece of clothing or pair of shoes?
Shoes: My black high-top chucks
Clothing: With the ridiculous cold weather in Melbourne, I don’t go to training without 2 hoodies on.
If it’s deadlift day, then deadlift socks – current fav pair are my chicken legs socks ;)
What’s next for you? What kind of goals do you have for your future?
After GPC Nationals, I have Round 2 of the VIC Grand Prix Strongman Strongwoman Series. Then in June, Australasia’s Most Powerful Man/Woman. Haven’t looked at any comps past June yet. At the end of the day, my career is more important to me so any future goals will run off the parameters of training smart without compromising my job.
Is there anything else that you are keen to say or mention? Sponsors etc - open mike ;)
Thank you so much for giving me the opportunity to be interviewed! Very flattering – as I know I’m not the strongest female lifter out there. I just love lifting; I’m lucky to have found great friends within the powerlifting and strongman/strongwoman community (too many to mention but they know who they are)
Shout out to all the PL and SM gyms that I have called my 2nd home at some stage – you guys rock!
PTC Brisbane
PTC South Melbourne
StrongMelbourne
(Also, thanks to my boss for letting me take the week off work for GPC Nationals!)
Thanks for talking to us Venecia. Go get 'em!! xx