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Gold is a heavy weight to carry

Local power lifter breaks national records and secures spot on Team Canada
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Provincial and competition medals won by Cynthia Leighton of Prince Rupert, in Power Lifting meets. (K-J Millar/The Northern View)

Prince Rupert can be proud to say it has a new gold medalist in its midst.

Cynthia Leighton won gold and earned a place on Team Canada at the National Powerlifting championships, in Winnipeg, on March 3.

Leighton beat out more than 420 competitors at the national competition by breaking three national records and five provincial records in the open and masters classes at the weightlifting event.

It was her first year qualifying for the Masters level.

Masters is for athletes aged 39 to 49 years old. She broke the national squat record with 130 kilos lifted, the bench press with 83.5 kilos lifted and her total was 376. Her lifts secured her a spot on Team Canada for international events.

“I didn’t break the deadlift record, but I’m gunning for that,” Leighton said.

Some powerlifting events take up to five hours. This one went ‘super fast’, according to Leighton and took just 2.5 hours.

“It went so fast that I missed my first squat,” Leighton said.

As she was waiting in the workout room, she was following the postings board. The competition was moving so fast that the organizers couldn’t keep the board straight. She missed the call for her first set of squat lifts. As her coach, went to check on what was happening, she heard her name called for the second set of lifts. Leighton said she grabbed her equipment and ran as fast as she could through the hotel to make it just in time.

Due of the mishap she could only complete first and second squat lifts, and missed out on the third because of the missed call. Despite that, Leighton won anyway.

“I didn’t get to do my third attempt squat, so my total was lower than I wanted, but I still won. So that’s good,” Leighton said, “It’s all you want. Going into this meet, all we wanted was to win — to play it safe and win, because if you win at Nationals you are automatically on the team for international events.”

Leighton’s coach is also locally-grown. Alfred Jong was raised and grew up in Prince Rupert. He now lives and trains in Edmonton.

“I’ve been competing since 2014. I’ve done nine contests, which include multiple provincials, Western Canadians and two nationals, as well as other amateur meets, ” Leighton said.

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To prepare and train for the meet Leighton trained with four to five-day frequency anywhere from two to four-and-a-half hours a day. Her training program included practicing for big lifts, squat, bench, and deadlifts, as well as accessory work.

Leading up to a contest, she said you increase the volume consistently of sets and reps for six to nine weeks. Then she dropped the amount of sets and reps and added more weight to the bar.

“You are doing less volume, but you have more intensity. So, you are building up and lifting heavier and heavier. About a week out you taper down completely. It’s called super compensation. Your body adapts and you are super strong for competition,” Leighton said.

The champ lifts at an average squat session of 114 kilograms with five sets of five reps. For bench press she does six sets of five at 70 kilograms. She said you never know the weight with deadlifts as it alternates with one heavy lifting day and then one lighter day. For this year’s nationals she was deadlifting twice a week, three or four sets of doubles at 160 kilograms followed by a day of lighter lifts.

Leighton said she is looking forward to a long off-season to prepare herself for Team Canada.

“In the long run there is a lot of work to do. I just want to get crazy, freaky strong. If you are representing your country, you want that.”

“It’s been a lot of back-to-back-to-back competitions for the last two years trying to qualify. So, now that I am qualified I can take a long off-season and really work on gaining weight and getting strong. I need to work on some things. I need a bigger squat,” Leighton said.

With the emergence of cross-fit and the popularity of it, Leighton believes, Olympic lifting and powerlifting are gaining more popularity with women. It has a lot to do with the way fitness is geared now, she said.

“Fitness used to be about being skinny and now it’s like all bodies, just be strong. It’s more about healthy and strong. The focus is just being strong. A big butt is good. Thickness is good. The fitness industry now seems to be more focused on strength. I really think is has to do with the popularity of cross-fit, “

“There is no better feeling as a woman than feeling strong and lifting weights. It is so empowering. It gives you confidence,” Leighton said. “Power lifting has changed me as a person. Most times after a meet, the lessons I’ve learned have not a lot to do with the weight on the bar, but who I am as a person in those moments. In those stressful moments where you are freaking out, where you could potentially bomb out, miss a lift, the weight on the bar may intimate you, the other lifters around you who are at the top of their game who are sponsored athletes, that is super intimidating, but if you are able to let that go and focus inward to find the strength, you’ll find a deeper level and get to know yourself.”


K-J Millar | Journalist
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Cindy Leighton is working out at Genetics Gym in Prince Rupert after coming home wearing the gold medal from the Canadian National Power Lifting competitions in Winnipeg on March 3. She broke 2 national and 3 provincial record in two divisions. (Photo: K-J Millar/The Northern View)