Today’s deadlifts kicked my ass. So many issues. Form was way off and then that fudged up my mentality. Took a moment and regrouped. Took the weight off the bar and worked on allllll the form. 3ish weeks away from my first powerlifting meet!
Was hoping to post yesterday’s Press PR for 6 reps at 127.5lbs, but I forgot to hit record. So, here is yesterday’s final Squat set of 5 reps at 280lbs. Still ramping up to my old max weight and trying a slightly narrower stance so I’m still a bit inconsistent with depth and sitting back in the bottom. May need to adjust a bit wider.
Background cameo by @coach_novak resting between volume bench sets. #scienceforfitness
A “¡muy bien!” 176x1🤙🏼 One of my favorite things about myself in a powerlifting context is my ability to let go of a bad lift, regroup, move on and execute the next one. I was feeling pretty under the weather this morning and spent 6 hours snowboarding last night which had me pretty fatigued in the lower body. I ended up failing my squat single and it frustrated me to no end considering I’ve hit 15lbs more than the weight that was on the bar. As much as i wanted to go home and call it a day and rest, my coach and friends told me everything was ok, I relaxed, moved on to bench and worked up to my top single and hit it🤗 Even though squats felt like absolute ass, I treated bench like an entirely new lift, because that’s exactly what it is. My bad squat day did not affect my bench and I think practicing the mindset that each lift is SEPARATE and one does not rely on the success of another helps me on meet day as well!
Shoutout to my support system today 😘 @justakidfrom_texas @smaashh63kg @izzyg_not72kg
As I work through my shit it's important to write down goals, dreams, feelings. Starting with ones I know I can stick to easily - fitness and Nutrition. I am getting my groove back and I know I can do this. Soon I will be reflecting on my career and relationship goals. Most importantly I am trying to be less shit this year.
Squats January 2017 315x3 vs squats January 2018 365x2. Although I’m comparing to a memorably bad workout and currently still have things to work on, it feels good to look back and see some progress made 💪🏽
275x3 before heading into a deload week. That last rep had me seeing stars & I lost my balance at the end 😂 In a wholeee change of topic! In case you guys didn't know, today is the 2018 Women's March that takes place in multiple countries across the world. Aside from the gym, I am a healthcare policy major student and today I wanted to share some facts on women's issues to get you ladies & men out there thinking 💕
• Women received the right to vote in the 1920's (not too long ago if you think about it) -
• Women are paid up to 20% less than men in the workfield -
• Prenatal care (the care pregnant women receive during pregnancy & during labor) is at constant risk to be removed from health insurances (it costs about $6,000 THE LEAST for a NONCOMPLICATED pregnancy) -
• 9 out of 10 sexual assault victims are women and these victims are usually slut shamed, blamed for, & receive no justice -
• We are one of two countries that does not offer paid maturnity leave & we consider being pregnant a "disability"
This short & incomplete list only applies to the U.S. Even though women have came as far as we have, gender discrimination is very real & is still present in politics, the workforce, & society. We do not ask to have better or "more" then men & we do not ask for respect because we are women, we ask for respect because we are human. 🙏🏼💪🏼💕
Yes I go to target at least once a week h8 me for it. Don’t sleep on their fitness apparel guys!! It’s always changing and gets better and better each week! Plus some of us broke bishes can’t afford to spend $100+ on a boob holder 😅 (and their lighting is 🔥) Anyways y’all that voted I’m doing calf raises on my story today... do you even know me 😢 the only time I do calf raises is when I’m trying to reach what’s on the top shelf in the fridge 🐷😂 #IJustLikeToBench#BenchIsMyFavorite#DeltsByBench#BodyByBench#BENCHALLDAYEVERYDAY
570lbs sumo beltless/ hookgrip PR!!!!!!!! HOLY. SH*T. The only time I pull sumo is for accessory work, but here I am...randomly matching my best ever conventional pull beltless/ alternate grip from back in April 2017. 😂 I planned on smoking my my arms today, but changed my mind to deadlift. Everything was feeling solid so I kept adding weight...more weight....a little more weight....and ended up at 570lbs. I have no clue what I am doing anymore in the gym...my life is a lie. 😂 @spiteofficial this new album is ungodly. Song is "Kill or be Killed" which has one of the best intros to any song I have heard!!! #powerbelly#powerlifter#squat#bench#deadlift#fitness#fitspo#metal#liftangry#powerlifting#poweredbyrage#instaflex#gym#workout#instafit#fitfam#igfit
Ryan tells me not to take breaths between reps so as to maintain my tightness... perfect, I can't breathe anyway 🙃 Regardless, we had a decent bench day at the home base. 150 for many many RPE 7 triples. What's silly is I fully expect to only bench 159 at the meet in 4 weeks...if I'm having a great day. That's just how bench goes 😂 does this happen to anyone else? Other than Paul.
Oh and I lost 3.5 pounds this week - I guess I'll make weight no problem afterall (but how the fuck did that happen?)
Happy Saturday frans 💚💚 3 weeks into the new year and I finally get a cheat meal 🙌🏼🙌🏼 hallelujah! •
This pic is from yesterday’s brutal leg day, I was feeling very unmotivated and just run down from a long week and I had two of the sweetest girls come up to me and tell me I was killing it! It seriously made my weekend and made me push so much harder for the rest of my workout! It’s crazy how good things like that happen in the times we need them most, so to those two girls thank you very very much, you’ll never know how much that meant to me!! You both are going to do big things in life because of the positivity you bring to the table! Always smile at those you make eye contact with because you never know how their day is going or the battles they are facing! #positivevibesonly#girlsempoweringgirls#BUFFambassador#powerbuffgirls
CARDIO SUCKS 😡 Or does it? 🤔 WHY DON’T YOU MAKE IT ENJOYABLE?? ⤵️⤵️
If weather is permitting (i was just in Edmonton when it was 30 degrees below zero, i understand lmao), get your ass outside. Go hike ⛰ go do shit, go see shit. Like sports? Go play soccer or basketball for an hour or so with some friends ⚽️🏀 make it sociable and make it so you WANT to be active!! Even walking is awesome cardio, I HATE running but I walk quite a bit! 🚶🏻♂️
You like being tan?? I don’t necessarily know anyone who likes being pale, especially in the fitness community 😂 go do shit outside so you can knock tanning off your list WHILE you get cardio! Once again, weather permitting but Arnie said it best. Running on the beach gives you a natural, even tan AND you get cardio 🤷🏻♂️
By ALL means if you don’t have time, and you can mentally handle elliptical, treadmill, etc. then that’s awesome, you don’t need to change it up! I MYSELF am typing this post while doing elliptical cardio lol 🤯 this is just to make it manageable for those with no motivation to do so 👍🏻
When I workout I am always in the zone. But when I prep for a competition it’s next level SAVAGERY!
. ✅ Head down = discipline, focus, hard work, integrity
✅ Chin up = pride, confidence, progress
As always my workouts are powered by @condemnedlabz ! Click the link in my bio and check out their supplements. Use discount code: superman if you wanna save a lil 💰! .
If you have any questions feel about their products or training techniques free to DM me. Stay hungry, stay SAVAGE! 🦍
Did NOT go as planned at all. Goals for today were: 285-290, 140-145, 280-290
Opener @260 felt slower than I would’ve liked. Took 275 for my second and grinded out at a solid RPE 10. Wasn’t willing to risk it in training for a PR on my 3rd.
Bench was a mess. Every month when I start PMSing, until I’m done my period, my bench will drop 10-15lbs. Last week I took 135x1 @8. This week 125 was @8 and I failed 135, my second attempt, really hard. Pretty frustrating when you’ve put in so much work for a whole cycle and then because of something out of your control you have nothing to show for it at the end.
Was not expecting pulls to go any better than squats considering how they’ve gone the past 8 weeks. 260 for my first was smooth. 275 for my second moved better than expected. Took 300 for my third and have never been so patient with a pull. At least 4 times during the pull I thought I was going to have to drop it and I didn’t have it in me. Managed to grind it out though.
—— Still no real PRs, gym or otherwise, but I guess I’ll have to take it coming back from a ~ year long injury.
The Crossfit Open is right around the corner and I am working on my front squats. This is a good example of two facts in one sentence that are unrelated.
130x6 @ RPE Dave Castro
A year ago I struggled to do this for a double so yay (@rose_strength_conditioning can corroborate this)
Strict curl 42.5kg x 10, starting to settle into my new routine now but it's been nice being able to train my accessory lifts more freely while I've been off-program - also ft. some pretty ugly screen glare but there's not much I can do about it now
starting off my 30 days of thanks with the most obvious thing I'm thankful for. my support group all my family and friends who have been there threw all my ups downs and all the things in between. I wouldn't be where I am now without so the backing I have from all those people #30daysofthanks
Could not have asked for a better meet. 9/9 with 27 white lights at USPA Collegiate Nationals!! For the first time ever. 3rd attempts here. Everything looking like I had more. And maybe the first meet I’ve smiled after lifts this much. 31lb total PR. With the best form of my life. So much work went into all of the improvements that I’ve made. I’ve went from 4/9 meets a little over a year ago to finally getting it together. So much thanks goes to @paynterperiodization I couldn’t do it without you. Thanks to @uspa_east @uspapower for a great meet. Thanks for all the support from all of my strong friends too @payntert31 @_chasitydawn @star_lift3r @danimal_walls @tracy.jones.18 @_nastynateh_ @beccasana @drewblakely @pt_sashafierce00 @thomasthetank93 @erikalynnscott @cinco_benjamin_lifta @tkennedy_9