NEW Vlog & World’s Powerlifting Prep Training Plan!

Another weekend another VLOG!

I’m so excited for what’s to come in these next 10 weeks.

Today marks my OFFICIAL day 1 of powerlifting prep (EEK! now it’s in the internet universe there’s no going back!)

I put together my own meet prep/peak to keep my numbers on track over the next 10 weeks with the goal of an 805 lb total!

If you want to follow along you can use the same program, just put your personal numbers into the highlighted yellow columns with your current 1RM (1 rep max) and your goals for weekly increases (i.e. I used my goal totals for each lift and divided them by 10 weeks to see what I realistically need to add on each week in order to be on track to reach my goals- clearly there’s a limit to this and it has to be realistic for you, but I think these are realistic goals for me in all 3 lifts!)

DISCLAIMER: I am NOT a powerlifting coach- I put this program together based on a combination of different powerlifting programs as well as a bodybuilding split. Although my priority for the next 10 weeks will be PL, I want to ensure my physique is still a focus as well, so will be including more accessory work than some PL programs might recommend.

If/when I plateau on 5 x 5s (OR around the 1/2 way mark) I expect to switch to 3x5s during the week and to doing only 3/2/1 on the  Saturday, vs. 5/4/3/2/1 (click the link below to open the document and you will see what I’m talking about!)

Of course this is just a TEMPLATE and I will be listening to my body very closely and adjusting as necessary, but I will make sure I keep you updated with any changes I make to my programming along the way!

As far as NUTRITION goes, I included my current #s only for your information, NOT for you to follow- these are not recommendations for anyone but myself, but I know many are interested so I wanted to share.

Ideally in this type of program I would be in a calorie surplus, but with only 10 weeks to the platform I am balancing making improvements in my lifts with maintaining my weight class for the meet so I am trying to maintain my current weight.

See the template below and don’t forget to watch the vlog for new recipes, a full back workout, & more!

Download Kalli Youngstrom (@ifbbprokyfit)’s Powerlifting Worlds Prep Program:

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Powerlifting Prep Template


My Weekend As a Powerlifter!

I’m SO excited to share my experience at my first EVER power lifting meet  over the weekend with you guys!

I literally found out about this meet less than a week in advance & didn’t prepare AT all (I seriously hadn’t deadlifted for an entire year until the Sunday before the meet- see my previous vlog to see my first attempts deadlifting after a year off!)

We looked up the national records and thought I had a shot, so hit the road and made it to Red Deer to compete in CPL Nationals where I won my weight class, best lifter, and set 3 new national records- while qualifying for WORLD CHAMPIONSHIPS!

Make sure to watch to find out what”s next? 😉 A new BIG GOAL!


Thank you so much for all the good vibes and support this weekend- I can’t wait to get stronger and  make you all PROUD! 😀

My Newest Vlog!

Sharing as much as I can with you, the ups & downs of post-contest, tips, tricks, & more!

This weekend I pushed myself out of my comfort zone with a yoga class, stayed on diet with some amazingly delicious healthy recipes, & spent an arm and a leg on fitness gear/apparel at WINNERS 😀 & more!

Please subscribe to support my channel and don’t forget to share!

8 Weeks Out: Back & Shoulder Workout!

I can’t believe I’m only  8 WEEKS out from my first ever pro show!

This vlog is packed with prep tips/tricks and what I’m doing this prep 🙂

-Cheat meal results
-Cardio changes
-Herc’s Demo and Herc’s Haul
-5 minute breakfast bowl
-KY gets glasses?
-Protein powder preference
-Pre-workout of choice
-Back and Shoulder workout with new exercises
-Spices on prep
-Current macros

Thanks for watching! xoxo

Let me know what you want to see next!

Final Days in Montreal & CHEAT MEAL (finally!)

The  END of an amazing trip to Montreal.

I’m so happy we took this trip during prep- just because you’re on prep doesn’t mean you have to put your life on hold.

Sure- I would have loved to indulge more, but the reward of winning will taste much sweeter than any crepe I missed out on and my hard work paid off with a cheat meal to end the week!

Stay tuned for more contest prep vlogs and a new video for my contest prep series on HOW TO TRAVEL IN PREP, flying with food, etc.



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