Yesterday was Leg Day Numero ✌🏼 But since I messed up the schedule and hit legs on Tuesday instead of Monday, they were still sore AF (you were right @amandaevefitness 😅)
So I did 6 sets of these bad boys and then hit calves the rest of the time. Finished legs today with Olympic, Sumo, & Romanian Deads.
Side note: I did 6 reps of squats with the bar on each shoulder before supersetting with 10 reps of deads. And yes, those are my kids yelling in the background. 🤷🏻♀️
Go knock yourself out, friends.
Just another deadlift session. I worked up to 550lbs but I only hit it for 1 rep. I almost got two but it didn't count. Booooooooooooo. My 3 rep max is 550lbs but I just was not feeling it today. Every day is not your strongest day but you have to keep grinding. #EgressingBarriers
Part 1 of 2
23 Jun 2017 M96C5T1
This was a very challenging workout and I am liking all the volume work I have been doing. Just like I did with 207 kgs (85%), I left a rep in the tank on the first rep-out set. So with 85% of 243 kgs I am able to do 7 reps and with 90% I am clocking in 6 reps. Both were all time PRs and despite that (haha) it still bugs me that first reps of every set are mentally exhausting for me. Here’s why rep predictors are so silly: 6 reps @ 219 kgs means my “estimated” 1RM is 250+kgs so either I got some hidden gains in me or using these tools is just BS haha!
Last time when Eric Troy put a deadlift plan together for me; I had 3 deadlift workouts on rotation. One day was for Banded Deadlifts followed by regular heavy Deadlifts. The second workout was dedicated to supersetting DL and Good Mornings. The last workout was all about doing really heavy and high volume GM work and then following it with supersets of heavy DL and Row variations. So now that we are moving to setting up a new plan for the next few months I am excited to see what is in store for me.
I think some old tools like Graduated Deadlift Struggle Sets, Deficit Deadlifts, volume work on Deadlifts, etc will be brought back into rotation.
Warm-up to 135 kgs x 3 reps
@ 84.4% of Benchmark 160
Deadlifts @ 90% of 1RM:
219 x 6 PR
219 x 5
219 x 4
219 x 4
V = 19
87 x 2 PR
75 x 5 + 4 = 9 Rest-Paused
65 x 7 + 4 = 11 (+1) RP
Tricep Band Pressdowns:
#1 x 20 x 5 sets
DL = 19
OHP = 22 (+1)
Tri’s = 100
@challengebarbell @erictroystrength @kanishkadjain #workout#routine#program#exercise#powerbuilding#Powerlifting#fitness#health#crossfit#beastmode#strongman#StrengthTraining#gym#gymlife#fit#fitfam#MaximalStrength#maximal#power#strength#deadlift#Deadlifts
Most people who workout want bigger calves. Our calves are used to heavy loads all day and need to be treated the same way we treat other muscles. We need to use various rep ranges and weight to force growth. Proper range of motion is important when doing any calf exercise. Make sure you get a full stretch and a strong contraction. One very important tip is to pause at the bottom of the rep. By pausing at the bottom of the rep you ensure the tension is put on the muscle. The Achilles tendon is designed to return a good portion of the energy, which is why humans are good endurance runners, so if you are bouncing the weight at the bottom you aren't using the muscle as much as you are using the tendon's elasticity. So don't be one of those guys who just bounce up and down and don't actually work their calves fully.
Singles for deadlifts today at 495 lbs, last set shown.
Thought today's lift was gonna be rough goin on 3 hours of sleep, but the speed was pretty good considering the conditions. Surprised my self with these.
Broke my way into the 500lb deadlift club this evening with this 505lb lift. Followed this up with a pretty clean set of 405x8 and a bunch of rows and shoulder work. Thinking a meet in January might be next on the competition list for me.
Similar to my deadlift breakdown - the Kettlebell swing setup is another that can MAKE or BREAK or you. ...
In the top picture the bell is too far out front and my spine is in poor alignment. Starting the swing from this position will likely result in a poor hike back and put my back at risk for injury.
In the middle pic I am setup with the bell slightly closer to my body, the bell is tilted, and my spine + hips are in a more optimal position. ...
The bottom pic demonstrates just how a few minor tweaks can take you from a poor setup to a performance setup. I tilt the bell towards me, actively drag the bell in closer (this sets the lats), and lastly get the hips loaded.
Changes to technique take time and practice but are well worth the investment.
Awaken Your Strength!
Very first deadlift 1rm pr 315lb at 155lb bodyweight, jolted the bar a bit too hard and didn't ease into it as much as I wanted too but defiantly took notice of that afterwards!
Omgoodness y'all! This is almost a full body workout in itself. One leg ☝🏼️ deadlift variation with a lat row and a rear delt row at top. You half to do all three moves and that makes one rep☝🏼️my butt and legs were hurting cuz they were doing the job that the other leg usually helps with and my back and shoulders ached cuz they were doing double the reps I usually do and my calves and lower back were on 🔥 from balancing me. Killer! 🔪 y'all need to try it. I stuck to low weights at first to get form down. Second pic is the full workout. It gets smiley faces cuz I thought this one I made was way more fun than the other days hiit. And I am feelin it. Even on cardio weeks I try to make sure I'm still overloading so my body gets the hint to keep the muscle and burn the fat. 🤗 #hakyourfitness#deadlifts#hiit#hustleincludesfriday
Today's deadlifts ft. the nerdy glasses push up, 117.5kg/259lbs for 4x3 with 1 minute rests (third set shown)! 💪🏻 Nailed my training and nutrition this week! I didn't track food consistently as I felt myself getting obsessed, so I just made sure I was eating nutritious, balanced meals. I could tell my nutrition was good by the quality of my gym sessions! 🙌🏻 I also hit an average of over 10,000 steps a day this week and have been doing 20-40minutes on my exercise bike if my steps were lagging! Happy days! 😃 Buzzing for next week's sessions now! #bringiton#notstrongforagirljuststrong
Deadlifts on this rainy day. First time doing heavy in awhile because my back has been seriously jacked up. Today it felt much better so I decided to do 425 for 6 reps. Not maxing out for awhile until I feel 100%. #deadlifts#naturalbodybuilding#bodybuilding