Rack Pulls have been the staple of this program over the last 4 weeks. 🏋🏻♀️💦 No matter which phase I’m in whether it’s Fat Loss, Hypertrophy, Performance, Strength.....I will always have one huge compound movement where the aim is entirely on progressive overload. Today felt good!! 📈👇
Video 1 - Set 3 - 160kg x 5 reps .
Video 2 - Set 5 - 180kg x 3 - The goal is to get 3 clean sets of 5 reps with this weight before increasing the load! .
Sometimes you just can’t even 🤷🏻♀️
292# for 0.8 before I fell over, then did it again for 3 😤
Heaviest I’ve gone in a while, pretty happy with this.
Also officially made CSA our new home today 🏡☺️💪🏼
Just putting in work. That is all .
495lb x 5x3 only last set w a belt @ RPE 6.5
Rebuilding this conventional
Wutang Clan ain’t Nuthin’ to F Wit. 🏋🏼♀️ First time deadlifting 100+ pounds since knee surgery. Feels good to get back to the grind. Only way to go is up. Bonus vid of some barbell rows ‘cause feeling extra douchy. #staythecourse#deadlifts#wutangwednesday
hey guys, had a not so good deadlift session today. i think i might stop deadlifting. i don’t want to make this decision now because i’m dealing with a lot of pain. and also i’ve said this so many times before only to start lifting as soon as i heal.
i walked into the gym today feeling grateful that my back had recovered. i promised myself no more heavy deadlifts, only sets of 10-15 reps. that’s what i did. i stayed at 155lbs at high reps. i did not like it. my mind wandered. i could not get the endorphin release that i get from challenging myself. i learned that about drinking. that i could not enjoy and control my drinking. and it turns out i also can’t enjoy and control my lifting.
i worsened my back even at the lower weight. the sciatica pain that was gone has returned and it’s even worse now.
i’m just tired of the years of back and forth, getting better and re-injuring myself constantly. i know there are people out there lifting tons of weight with herniated discs. but that’s not me. i know what it’s like to spend nine months laying on the floor in pain- to lose my job because it hurts to sit and walk and do the basic activities of life. yes, it was a car that hit me and caused this but how i deal with it is up to me. today i was the one who te-aggravated my injury through my actions. i have a herniated dismay l5/s1 and i always run this risk.
again, i’m not going to make decisions while i am in pain. but i will definitely be taking this pain into account when making a decision. the good news is that hip thrusts have never hurt me. no matter how much weight i put on the bar. at my strongest point i was hip thrusting 385lbs. zero pain. i’m really grateful there’s an exercise that i can do without adverse side effects. deadlifts can hurt me. i usually never feel it while lifting, i think due to all the adrenaline. but later the pain can become scary. i don’t know the veredict on squats yet. they are not as safe as hip thrusts but not as bad as deadlifts for my body.
right now all i’m going to do is accept the pain and let it pass through.
Decided to put some hardcore cardio into my training today to fight off all the extra calories I'll consume over the festive period
.. So here's a set of 3. As you can clearly see I take my cardio very seriously. Also looking handsome and tall in my @elemce_xvi beenie cos the gym was bastard freezing!
Back at it with my fav 🏋: DEADLIFTS!
1×Max (187,5kg/413lbs) Failed!
I haven't been able to workout for a while due to the flu I suffered earlier this week. Finally when I'm feeling better, I decided to start easy with my favourite lift. 1RM stays still at 185kg but it was still fun.
Tip #1 : lift heavy for back! Doing lat pull downs every single week is not going to give you the results you desire! My back workouts consist of heavy deadlifts, heavy Yates rows, dumbbell rows...I then follow those movements with accessory’s such as pull ups, lat pull down, cable pull overs etc
I'm so happy i can do deadlifts again without pain, i was injured for 4/5 months and i could'nt do deadlifts or doing front squat.
It really sucked and i hated it, on my first official meet i did deadlifts to qualify for the nationals with lots of pain that i couldn't walk anymore later on (no PR).
But now on the nationals i did make a tiny pr of 135kg, (my old pr was 132,5 on my first mockmeet at foxgym.01 in february) so it's been sooooo long i've put a record though
Now i'm injury free and i'm going to make sum numbers!! #deadlifts#injuryfree#powerlifter#sapcup17
If #doms had a face...🙄🙌 Full body training all week has ruined me 😅 Both physically & mentally challenging, my body is like WTF!!!?! 🤓😲 Its always good to change things up & shock your muscles & your brain 😜 Every single inch of me is sore 😫 I LOVE that feeling the most 😄😍 Happy weekend my fellow gym freaks 💪🎈🍰😙
i did so many deadlifts today. wow. 185x4x5 followed by emom 165x3 for 6 minutes and then 140x3x7 deficits. then chins, rows, bulgarian split squats, and ab wheel roll outs.
I never said I wanted a 'happy' life but an interesting one. From separation and loss, I have learned a lot. I have become strong and resilient, as is the case of almost every human being exposed to life and to the world. We don't even know how strong we are until we are forced to bring that hidden strength forward.-IA
☝🏽For installment #3 of #StrongSaturday I'll be discussing the importance of (heavy) unilateral training. -
Specifically, I'll be showing you a favorite of mine, and one I think you should absolutely include in your arsenal...
The Single Leg Deadlift
Unilateral (single-leg or -arm) training offers a whole bevy of benefits as compared to bilateral (two-limbed), including but certainly not limited to:
⬆️demand placed on the core musculature
⬆️bang for your buck (more favorable risk:reward)
Honestly, there are so many reasons to switch it up and train one limb at a time. I'll be making a post dedicated to this soon, and might even write a unilateral training program if enough of you show interest. -
🗣(Psst! That's your cue to show interest.)
As with any Deadlift variation, you want to do your best to maintain a neutral spine. I allow some flexion at my t-spine, because I want to be #antifragile . I've also been deadlifting for 10 years and have built up slowly and responsibly. I don't expect you to jump right into deadlifting nearly 300 pounds with one leg. -
👤As always, keep your head neutral and in line with the rest of your spine.
🏃🏻Use your rear leg as a counterweight, and make sure to hinge at the hip when raising and lowering.
🍑Lastly, squeeze your ass at the top!
🤔⁉️ Any questions?! ASK!
Seriously... free to comment, DM, or email me with any questions you have.
I'm here for you. ❤️
Just a little saturday morning fun! 500lb. Deadstop deadlifts x8. Achilles is feeling great so it's time to get my ass back to work and move some weight! #babyrhino
Here’s @jackie.tea and @wholeeanaesq getting in their deadlifts to jump start the weekend. Great work ladies.