Powerlifting champion Conswella “Sway” Bennett has been training regularly for 3 years, and this summer she won gold at the USPA Drug-Tested National Championships in Las Vegas, Nevada. She took 1st place for the 90kg Masters 1 Women, and 5th place in the 90kg Women’s Open division.
It was Sway’s first national competition, but you wouldn’t know it from the way she lifted. Her cool demeanor buoyed the spirits of her teammates after some tough judging decisions left the team 3 of 9 on squats. Sway went on to set personal records on bench press and deadlift.
A few weeks ago she hit another goal when she back-squatted 325 pounds at Squatlanta, the inaugural benefit for Planned Parenthood Southeast Advocates.
Here are some thoughts from Sway on Nationals in Vegas, how it felt to squat 300+, and what’s next:
LS: What is your lifting and competition background?
CB: I have been lifting consistently since July 2016. I competed in five meets before competing at USPA Nationals this summer. I did my first powerlifting competition, Powerlifting for Pink in December 2016. I first competed in the USAPL. I competed in four meets in that federation. I later switched to the USPA. I competed in a USPA meet in March to get a qualifying total to compete at Nationals. I joined team Lis Smash in 2016.
LS: When did you decide to compete at Nationals?
CB: I decided to do Nationals after you said you felt I was ready to compete at this level. And I heard other members of the team were going to do it. I wanted to compete with my team. Plus, I was curious to see how much stronger I’d gotten and see what I would accomplish at Nationals.
LS: What were your results at the event?
I was 1 of 3 in squats; 2 of 3 in bench and got all 3 of my deadlifts. I found out after my third bench attempt that I had finally lifted 171 lbs, an attempt I’d failed at two previous meets. I wasn’t sure of the weight because I don’t like to know the attempts before hand.
Sway had a 265-pound squat, 171-pound bench press, and 375-pound deadlift. She hit personal records in the bench press, deadlift and total.
LS: What were your personal goals for the event?
CB: My personal goal was to do my best. I knew being at such a large scale event the competition would be stiffer, and I didn’t want to fail under pressure. I really wanted to get 172lbs in bench press. I had an idea that there might be an attempt for me to go for a 300lb squat attempt, but I got in my head with squats and was happy to get on the board with the first one. After that, I was trying to stay focused and not give in to frustration. I met my bench goal and managed to stay in competition mind frame.
LS: If Today Sway could give some advice to Pre-Meet Sway, what would she say?
CB: I’d probably tell Pre-Meet Sway “You’re stronger than you know so believe in yourself. It’s mind over matter so do what you normally do – relax and just go lift the weight.”
LS: You recently hit a big goal of squatting over 300 pounds. How did it feel to find out you’d done it?
CB: I knew going into Squatlanta that I was going to attempt 300. I was thinking it would be the third attempt, so I was shocked to find out after the second that I’d done 303lbs. It felt good, but of course in that moment I immediately started wondering what the third attempt would be. It felt really good to finally squat 300 especially after adjusting to low bar.
LS: You registered for a meet in January. What are your goals for that event?
CB: One of my goals is to deadlift 400 since I just realized that I deadlifted 375lbs at Nationals in July. When I think about it, I’m telling myself it’s only 25 more pounds to pull 400. I believe I can do it.
It was also at Nationals that I finally benched that 171 lbs that I’d failed at a couple of meets. As I think of this question, I think I just want to see what I end up doing with bench and squats. If I set a number on those I think i’ll be consumed with not being being confident and over-analyze things.
So, I guess you can say I want to be surprised – pleasantly surprised at what I end with at the January meet. Right now, according to my weight I’m in the over 90 kg weight class. I’m trying to cut sugar and work to get back to the slightly lighter weight class.
LS: As the three year anniversary of your first powerlifting meet approaches, what are your fondest memories of the journey so far?
CB: I think my fondest memories have been seeing how much stronger I’ve gotten since I started training with you. I still remember my first meet, Powerlifting for Pink, and being super nervous. My squats went super fast and it’s also where I missed a bench command. From then on, I could hear you screaming to “Wait on the commands!”
It was a great first meet and got me hooked on competing. It has been amazing to me see my growth with each meet experience. Also, I’ve been introduced to a great community and met so many friendly and encouraging women who just want to be strong and motivate each other to be strong.
LS: What is the greatest lesson you’ve learned?
CB: I think my greatest lesson has been to try to limit my own self doubt and to push myself even when the weight is getting heavier and as you remind me – it’s going to get heavier. In short, my greatest lesson has been “mind over matter” and it’s going to be my next tattoo. I have to believe that I CAN and not overthink and over-analyze things.
Sway is a core member of Team Lis Smash. Her fellow lifters strive to be “cool like Sway” on the platform. Her experiences as an elementary school special education teacher have probably contributed to her composure on the platform.
If you’re curious about powerlifting, you’re in the same boat that Sway was in three years ago. She emailed me back then to ask if age 42 is too old to begin powerlifting. I said no, and here we are… she is a Masters National Champion with multiple state records and more than 450 training sessions under her belt. Congrats Sway! This Thanksgiving I continue to be grateful for your friendship and for inspiring me to be a better coach an athlete.
Contact me if you want to get stronger, via email, or by filling out this client interest survey.
Happy Thanksgiving all! xoxo, Coach Lis
