My tips to bring your #BootyWorkout 💥🍑 to the next level 😋
1️⃣ #Squat 🏋🏼♀️ 2️⃣ Go "Wide And High"
3️⃣ Built a Glute Bridge or make Hip Thrusts 🔝
4️⃣ Try Single-Leg Squats
5️⃣ Do Super Sets ⠀
And enjoy the pain 😝 My photo demonstrate a sumo #deadlift variation. I prefer that exercise after doing "normal" deadlifts or at the end of my #legday 🏋🏼♀️. Give it a try, it really squeeze your gluteus muscle and stresses your Hip Flexors 🔥🔥
Get up every morning and tell yourself «I can do this!»
•Noen dager, kanskje til og med uker, kan være mer krevende enn andre. Du har mye jobb eller skole, lekser eller hjemmearbeid, og oppi det hele skal du ha tid til trening, være med venner og kanskje besøke bestemor.
👉🏼Poenget mitt er at du kanskje må begynne å planlegge bedre. Rett og slett lage deg selv litt tid. Om det betyr å stå opp 1 time tidligere eller legge deg 1 time senere. LAG DEG TID!
•Jeg overhørte en samtale mellom to personer her om dagen. Det var en som fortalte at han ikke hadde tid til å trene. Jeg skjønner at det kan være krevende å få tid til å ta seg en treningsøkt hvis du er gift, har barn, jobber mye eller hva nå enn som kommer i veien for at du ikke får trent, men er det ikke kanskje da det er på tide å laga seg litt tid for seg selv? Om det betyr å stå opp litt tidligere slik at du nettopp får tid til å ta deg en liten økt eller gå en liten tur.
You win some and you lose some 🤷🏻♂️
Got a little greedy and tried to PR my deadlift double when I was prescribed an RPE9🤷🏻♂️
I previously hit 275kgs/606lbs for a solid tripled the week before and thought that I would have recovered enough for big double PR but it just wasn't there this day. I ended the day with a single at 280kgs/617lbs which matches my all time best pull in meet 🤷🏻♂️
I'll listen to @justinreeson more and do RPE weight instead of always trying to up my maxes 🤷🏻♂️
Thx @cookiecali for letting me borrow your beautiful @hviiibrandgoods singlet. Thx @monkaycrak for helping me with this meet prep.
Thx @michelled0nut for being my head judge today.
Thx @fitt.katt for recording.
I appreciate y'all so much.
Tbh I just want to get this meet over with already. I'm literally opening with the same numbers (lower for bench) as I did at USPA nationals July and at a 10lb higher bw. So yes I am kind of disappointed in myself. However I am aiming to have better overall meet performance this time around. Last but not least ty ig and frenz for the support. 💕
||62 days out||
“Our real blessings often appear to us in the shape of pains, losses and disappointments; but let us have patience and we soon shall see them in their proper figures.”
455 x 1 rpe8.5 (rather than brute forcing it up, I’m trying to pull with better form)
335 3 x 5
365 for a double. Was supposed to hit three but blacked out a little on that 2nd rep so played it conservative. Weight moved pretty ok for how I’ve been feelin the past few days. 🤧🤧🤧 #vegansofpowerlifting
This was the highlight of yesterday - getting some personal redemption by getting a deadlift I missed on my second, securing a podium finish and then looking up to see all of my friends cheering and on their feet 😭😭😭😭😭😭😭😭😭 thanks to @phillipgwmurphy for capturing this moment! #deadlift#lilmaujumps
Yesterdays lift brought to you by a few 215lb pulls and some nice product placement (@chubbylittlebastard @teamproscience) 🍦
Do whatcha love. Love whatcha do. 🚀🌟
PC 📸 @beanyuhao. -
Fitness and powerlifting is one thing I really prioritize in my life recently. Sometimes this means giving up short-term desires in order to reach long-term goals. Of course I’m still happy and enjoy life, but sometimes ya girl gotta decide if indulging in that margarita is going to be worth risking a good lift tomorrow, especially when I’m prepping for a competition in 4 weeks ya feel 😳🤫
Side note: how sick is this new hat?! @van.apparel drops them this January! They have dad hats (me fav), trucker hats, and toques 🙋🏼♀️👌🏻
While it is true that “abs are made in the kitchen” by eating to lose fat & get sufficiently lean enough for them to show, if they aren’t developed enough to begin with then they aren’t going to “pop” (much like the skinny pack) no matter how lean you are so you need to BUILD them from training and REVEAL them through diet & here is some science as to how to BUILD them efficiently.
While Compounds are effective at recruiting the rectus abdominis (RA) (Hamlyn et al 2007) they seem far less EFFICIENT than exercises involving direct lumbar flexion e.g. a simple sit up (Aspe & Swinton 2014, Willardson et al 2009).
Therefore, exercises isolating the RE & obliques (OB) by flexing the spine will be the bread & butter exercises you need to be doing in order to grow your abs. Crunches & sit-ups, have shown to elicit very high levels of abdominal activity with greater activation with increasing loads (Moraes et al 2009) meaning that a weighted crunches/situp is key in your ab training. Furthermore, the ab wheel has shown to produce greatest EMG activity for the RA when compared to bodyweight crunches (Youdas et al 2008).
Boeckh-Behrens & Buskies (2000) compared EMG activity from 12 exercises showing that you can actually “target” different REJIONS of the abs. Lower abs were most active during hanging leg raises with upper abs most active in the “arms extended” crunch with again, leg raises coming in 2ndmeaning that leg raises seem to be a great “overall” ab builder. Finally, obliques were most active in the side bend.
Overall, to fully activate the abs, include 1 crunch/sit-up (preferably weighted) variation, 1 leg raise & 1 rotational exercise of choice with the addition of a plank (specifically extended) also highly beneficial.
~ITS ALL MIND GAMES~
People always ask what is the go, why I stand so close when people deadlift. It’s a trick all time great power lifter ed coen uses on his athletes to help break down mental blocks, using two fingers to tap the bar against the athletes legs and NOT help at all. Same as a bench press, just having a spotter with hands either side of the bar there helps an individual feel confident to press the heavier weight. Also a natural human response is when someone’s kneeling so close to an individual their reaction is to lean back which forces them to pull through their heels which in turn forces proper glute hamstring activation for a stronger lift. People always say “this doesn’t count” and “it wouldn’t be legal in powerlifting” remember one thing my job as a coach is to improve quality of life of an individual, getting them stronger, fitter, faster yes but also building confidence and self Belief, lifting heavy weights will do this. Mind games ;) here is @ajts73 finishing off a wonderful year with a massive PB of 210kg 💪💪💪