Who is Su Farrell?
Su Farrell is a WBFF Pro Figure competitor and the 2011 World Powerlifting Champion (Under 60 kg).
Short Career of Su Farrell
Su Farrell started working out in the gym in 2010, which was when she first started her fitness adventure. Su saw quick gains in her strength and knew she had a lot of potential to succeed as a powerlifter and then a bodybuilder.
She started competing in powerlifting competitions right away, and a year after beginning her fitness adventure, she won the world title.
Since then, she has transitioned successfully from the world of powerlifting to the world of bodybuilding. In 2012, she was named a UKBFF Bodyfitness British Finalist, and in 2013, she was given a Pro Card.
Body Measurements of Su Farrell
| Full Name: | Su Farrell |
| WEIGHT: | 125 – 135lbs (56.7 – 61.2kg) |
| ERA: | 2010 |
| PROFESSION: | Bodybuilder, fitness model, and personal trainer |
| NATIONALITY: | Britain |
| HEIGHT: | 5’5″ (165cm) |
Accomplishments
Competitions
- WBFF Figure Pro
- UKBFF Bodyfitness British Finalist 2012
- WPC Under 60kg World Powerlifting Champion 2011
Qualifications and Certifications
- PICP Level 1
- Premier Diploma in Personal Training and Sports Massage Therapy
- BSc (Hons) Sport and Exercise Science – University of Birmingham, UK
Biography
Gymnastics and exercise
Su Farrell was born in the lovely county of Devon, sometimes known as Devonshire, in the southwest of the United Kingdom.
Su spent her entire life attending her local gymnastics club since she was so attracted by gymnastics as a child. She gradually moved on to other subjects and sports, taking part in every activity her school had to offer.
“I’ve always had a lean physique with hips that are tight and straight up and down. When I was little, I was a true tomboy; I never wore dresses and favored wearing my camouflage headgear over fancy shoes.
Su joined a gym when she was old enough and began lifting weights.
Su wanted to seem thinner and stronger even though she already had an athletic build from the sports she performed. What better way to grow muscle, she asked, than working out in the gym?
Powerlifting
Su’s enthusiasm for exercise gradually increased as she saw changes in her body.
She didn’t decide to “go all out” and devote herself to her vocation, though, until 2010. Su Farrell came to London at that time and decided to start competing in powerlifting and bodybuilding.
She first limited her competition to powerlifting competitions, winning her first title just one year after moving to London.
Su won the 2011 World Champion Powerlifting championship in her weight division, so it wasn’t just any victory. She was thrilled.
Bodybuilding
Su switched to competitive bodybuilding after two years of powerlifting competition. She started competing for the UKBFF Federation in the body fitness division in 2012.
She was able to win first place in her second UKBFF competition because of her amazing body, earning a spot in the 2012 British Finals.
A few months later, she competed in the Finals, but her performance fell short of her expectations. She arrived at the exhibition in the best physical condition of her life, but that didn’t guarantee her a spot.
Su had to reconsider her competitive future at this time after finding that body fitness class wasn’t the best fit for her.
Figure Type
Su entered the new UKBFF physique category in the spring of 2013, bringing a completely different physique to the stage—one that was more muscular and defined.
But her objectives weren’t completely met by her new appearance. She stated, “I didn’t feel good about the way I looked.
In the short months between events, I had added a considerable amount of muscle, but I loved my frame’s somewhat smaller appearance.
Su was once more faced with a choice: “which class to compete in?” After giving the matter significant attention, she concluded that figure class was the ideal option because it portrayed a more complex, slimmer, yet proportioned appearance.
Turning Professional
Su made the trip to Sacramento, California, in July 2013 to take part in her first-ever WBFF Figure competition.
Su realized that her flawless figure had helped her win the first spot she was seeking and, as a result, the Pro Card after finally locating her ideal category.
Professional World Travel
Four weeks after she entered the professional league of the WBFF, Su traveled to Vegas to compete at her first Pro show.
Su was able to compare her physique to some of the best in the world for the first time in her life, including Monica Brant, who was one of her role models.
I shared the stage with Monica Brant, one of my idols, as Su put it: “That in and of itself was a wonderful feat.”
Su was content with her growth throughout the three years of fitness competitions, even though she did not place in the show.
She took a lengthier time to rest her body and mind after the performance. She returned to the stage at the Vegas Pro one year later, in 2014, bringing an improved physique. Her dedication paid off as she finished sixth in the world.
Success on the stage and off it
Su went on to become a well-known figure athlete and a licensed personal trainer after finishing second in the 2014 Vegas Pro.
This is Su talking about what keeps her motivated to continue her fitness journey; “I love what I do, quite simply! I love to train and I love to see my body changing. Also, I want to do the best I can in whatever I choose to do, so that drives me on to be the best possible ‘me’.”
Training
Altering The Exercises
Every couple of weeks, Su switches up her training methods. She typically performs full-body splits when she has four weeks or less until the competition and trains five to seven times a week.
She uses a different range of repetitions with each exercise, but she typically does about 10 repeats per set.
Cardio
In the weeks leading up to a tournament, Sue will work out for 20 to 45 minutes at a low level, which she refers to as “fuel work.”
The last eight weeks before the competition are the only time she does this; otherwise, she does no cardio at all.
Su’s Favorite Exercises
- Lunges
- Deadlifts
- Shoulder Press
12-Weeks Out Training Program
Monday – Back and Biceps
- Deadlifts off a medium box: 4 sets x 8 reps, 60s rest
- Seated Mid Row machine: 4 sets x 12 reps, 45s rest
- Reverse grip Lat pulldowns: 3 sets x 12-15 reps, 45s rest
- Incline Prone Row wide grip: 3 sets x 20 reps, 45s rest
- EZ Bar Bicep Curl: 3 sets x 8 reps, 60s rest
- Hammer Curl: 3 sets x 12 reps, 60s rest
- EZ Bar Cable Curl: 3 sets x 20 reps, 45s rest
Tuesday – Shoulders and Abs
- Leaning Cable Lat Raise: 3 sets x 20 reps, 45s rest
- Barbell Behind Neck Press (partial range – bottom half): 3 sets x 20 reps, 60s rest
- Dumbbell Seated Press (partials – bottom half): 4 sets x 20 reps, 60s rest
- Seated lat raise: 3 sets x 20 reps, 45s rest
- Cable Crunch: 4 sets x 8-10 reps
- Captain’s Chair: 4 sets x 20 reps
- Incline Reverse Crunch: 4 sets x 20 reps
- Stability Ball Crunch: 4 sets x 20 reps, 90s rest
Wednesday – Hamstrings and Calves
- Lying leg curl: 3 sets x 20 reps, 60s rest
- Romanian Deadlifts: 4 sets x 12 reps, 60s rest
- Glute-ham raise (partial – top half): 3 sets x 12-15 reps, 60s rest
- Plie Dumbbell Squat: 3 sets x 15 reps, 45s rest
- Dumbbell Stair Lunges: 1 x 2 flights of stairs
- Seated Calf Raise: 3 sets x 10 reps, 45s rest
- Smith Machine Calf Raise: 3 sets x 10 reps, 45s rest
- Leg Press Calf Raise: 3 sets x 10 reps, 45s rest
Thursday – Chest, and Triceps
- Seated Cable Flyes: 3 sets x 20 reps, 45s rest
- Incline Dumbbell Press: 4 sets x 12-15 reps, 60s rest
- Flat Machine Press: 4 sets x 12-15 reps, 60s rest
- Dips: 3 sets x 10-12 reps, 60s rest
- Close Grip Bench Press: 4 sets x 8 reps, 60s rest
- EZ Bar Skull Crusher: 3 sets x 12 reps, 60s rest
- Rope Pressdown: 3 sets x 15 reps, 45s rest
Friday – Quads and Calves
- Leg Extension: 3 sets x 20 reps, 45s rest
- Hack Squat: 4 sets x 15 reps, 60s rest
- Back Squat: 4 sets x 15 reps, 60s rest
- Barbell Single Leg Anterior-Posterior Lunge: 3 sets x 20 reps, 45s rest
- Seated Calf Raise: 3 sets x 20 reps, 45s rest
- Smith Machine Calf Raise: 3 sets x 20 reps, 45s rest
- Leg Press Calf Raise: 3 sets x 20 reps, 45s rest
Saturday, Sunday – Rest
Nutrition
High Fat, Low Carb
Su follows a “normal” bodybuilder’s diet that includes all the necessary micro and macronutrients like a standard figure competitor.
Even during the off-season, she doesn’t eat a lot of carbohydrates. Instead, she consumes more fat, which is, in some ways, akin to a keto diet but less restrictive.
The diet plan and supplementation she used over 12 weeks are shown in the example below.
Comp Plan Meal Schedule
- 05:45: Glutamine (upon waking)
- 06:30: Steak and cinnamon-covered Brazil nuts + Fish oils, CLA, Multivitamins, Vit c, Vit d
- 10:00: Chicken & Green beans
- Noon: Chicken & Green beans
- 14:00: Steak /Salmon + Fish oils, CLA, Multivitamins
- 15:45: Pre-workout + L-Carnitine (pre-training)
- During training: 30g of BCAA’s
- 16:45: Whey protein, Creatine, Glutamine, Vit C, Vit E (post-training)
- 19:00: Chicken, Green beans, and Sweet Potato + Fish Oils, CLA, Multivitamins
- 21:45: Glutamine + Zinc (pre-bed)
Influences and Idols
Larissa Reis, Erin Stern, and Nicole Wilkins are Su’s bodybuilding role models. She claimed that all of these athletes have incredible bodies and inspire her.
Su also praised Louise Rogers, another athlete who assisted her with presentation and posing for fitness events.
Why Su Farrell is a Good Teacher?
Su Farrell worked extremely hard both inside and outside the gym to achieve all of her goals in her bodybuilding and powerlifting careers.
She never came up with an explanation for why she couldn’t accomplish something; instead, she always found a method to be the best at it. The best illustration of this is her early days in a body fitness competition.
Su didn’t abandon her goals after realizing she couldn’t defeat her rivals in that category. Instead, she discovered another category where she excelled and repeatedly won.
Following her lead, work diligently toward whatever goals you have for yourself, even if there are roadblocks, and try to think creatively.
Instead of giving up on your objective, find a solution to your issue. Su performed that exact action, which is what contributed to her success.