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More highlights from PR Friday. Squat 300x2x2 (PR). Bench Press 190x5 (PR). DL 325x2x2 (PR)
More highlights from PR Friday. Squat 300x2x2 (PR). Bench Press 190x5 (PR). DL 325x2x2 (PR)
To my sweet Reagan,  Look at how far you’ve come. You built this. No one else did the work for you. You and I have always been able to share deep things and I want to share my advice to you here for everyone to see. Respect your beautiful and capable body just as it is today. Look back at photos and recall things you were incapable of just last year. Recognize its ability to adapt to stressors and come back stronger every single time. Celebrate the day you realized that you were strong but know that you are far from reaching the limits of your strength. Build immunity to those who tell you what to think of the shape of your own body because their opinion is insignificant. Face challenges that you are afraid of. Every time you’ve been afraid, you have thrived. Know that there will come a time when you fail. Don’t let that keep you from pushing your limits again and again. Take up space in this world. Love yourself just exactly as you are because you are incredible. #iloveyou #linearprogression #transformations #girlswhopowerlift #startingstrength #armystrong #doyourfahves #quads
To my sweet Reagan, Look at how far you’ve come. You built this. No one else did the work for you. You and I have always been able to share deep things and I want to share my advice to you here for everyone to see. Respect your beautiful and capable body just as it is today. Look back at photos and recall things you were incapable of just last year. Recognize its ability to adapt to stressors and come back stronger every single time. Celebrate the day you realized that you were strong but know that you are far from reaching the limits of your strength. Build immunity to those who tell you what to think of the shape of your own body because their opinion is insignificant. Face challenges that you are afraid of. Every time you’ve been afraid, you have thrived. Know that there will come a time when you fail. Don’t let that keep you from pushing your limits again and again. Take up space in this world. Love yourself just exactly as you are because you are incredible. #iloveyou  #linearprogression  #transformations  #girlswhopowerlift  #startingstrength  #armystrong  #doyourfahves  #quads 
🎶Fat guy in a little shirt🎶

Squat 255 lb x 5 x 3 / Bench: 160 lb x 5 x 3 / Deadlift: 295 x 5

#startingstrength #doyourfahves #skwaats  #squat #overheadpress #bench #deadlift #barbellprescription #barbellmedicine #pioneerbelts #powerlifting #fitness #gainz #adidas #gopro #fargo
If Strength Training is so good, why doesn’t everyone do it?
Well, people do less than smart or good things all of the time. I try not to judge people, which is tough because, well, people also judge each other all of the time. 
Mainly, I think the worst ideas about strength are the loudest and most popular in our culture. When the culture around you doesn’t value something, it is by definition someone different who does, and that will always be a small percentage. 
I don’t think you have to be a good person to strength train - but it can be part of what makes you good. 
I don’t think you have to be a smart person to strength train - but strength training can give you tools for learning and insights you’d not make otherwise.
I don’t think you have to be a tough person to strength train - but strength training can help you learn how to keep going after you want to quit. 
Like most things worth doing, strength training is simple and hard and effective. It isn’t popular not because it isn’t necessary, strength training isn’t popular because not enough people want to actually be strong.
If Strength Training is so good, why doesn’t everyone do it? Well, people do less than smart or good things all of the time. I try not to judge people, which is tough because, well, people also judge each other all of the time. Mainly, I think the worst ideas about strength are the loudest and most popular in our culture. When the culture around you doesn’t value something, it is by definition someone different who does, and that will always be a small percentage. I don’t think you have to be a good person to strength train - but it can be part of what makes you good. I don’t think you have to be a smart person to strength train - but strength training can give you tools for learning and insights you’d not make otherwise. I don’t think you have to be a tough person to strength train - but strength training can help you learn how to keep going after you want to quit. Like most things worth doing, strength training is simple and hard and effective. It isn’t popular not because it isn’t necessary, strength training isn’t popular because not enough people want to actually be strong.
Yesterday’s training with inspiration from @usstrengthlifting - still trying to wrap my head around @chaselindley pressing more than I can currently deadlift! Anyway, today was:
Squat 115Kg for 3x5
Press 50Kg for 3x5
Deadlift 132.5Kg for 1x5
Not massively happy with that squat form but I’ll get there with my coach @alexb.strong #linearprogression #startingstrength #ssoc #doyourfahves
Yesterday’s training with inspiration from @usstrengthlifting - still trying to wrap my head around @chaselindley pressing more than I can currently deadlift! Anyway, today was: Squat 115Kg for 3x5 Press 50Kg for 3x5 Deadlift 132.5Kg for 1x5 Not massively happy with that squat form but I’ll get there with my coach @alexb.strong #linearprogression  #startingstrength  #ssoc  #doyourfahves 
It's been 3 months since I started weight training. Here's 285 lbs x 5 reps. First time taking video of myself deadlifting. Glad I did...I’m seeing a few issues that need fixing.

#startingstrength #doyourfahves #skwaats  #squat #overheadpress #bench #deadlift #barbellprescription #barbellmedicine #pioneerbelts #powerlifting #fitness #gainz #adidas #gopro #fargo
Very happy to have wrapped up my first complete {squat, press, pull) training session since... October. All hail those of you who maintain consistency throughout the holidays. You are excellent people and I hate you.
---
Worked up to some light squats (sets 1&3 shown) at 280#x5 in honor of @moobertzilla's birthday. Granted, her birthday was a week ago, but I promised she'd get her three sets of #fahves, and she did. Squats felt great. Everything from unracking through execution feels crisp.

Worked press up to a moderately light 135# for 3 sets of 5 (sets 2&3 shown). Hoping I'll be back to pre-holiday numbers soon. In the interim, I've managed some decent hair PRs. 😊

I did deads. But there is no video because it was trash. Various hand injuries make 275# a challenge, even with a mixed grip. Going to start hammering volume at lighter weights so I can catch up to @j_frank_sanders this year. 😉

While training has been non-existent, nutritional compliance is going well. Did a little unplanned holiday eating, cuz they don't call me Big Hongry for nothing, but maintained weight throughout.

I've changed my daily macros depending on activity, so training days are much higher in carbs and a little lower in protein and fat, and off days are lower carb with a little increase in fat and protein. Will let this run for a week or two and start making adjustments to see if we can get weight to trend downward while I run this LP. 
#startingstrength #doyourfahves #usstrengthlifting #longhairdontcare #downwiththethiccness #chunkyyetfunky
Very happy to have wrapped up my first complete {squat, press, pull) training session since... October. All hail those of you who maintain consistency throughout the holidays. You are excellent people and I hate you. --- Worked up to some light squats (sets 1&3 shown) at 280#x5  in honor of @moobertzilla's birthday. Granted, her birthday was a week ago, but I promised she'd get her three sets of #fahves , and she did. Squats felt great. Everything from unracking through execution feels crisp. Worked press up to a moderately light 135# for 3 sets of 5 (sets 2&3 shown). Hoping I'll be back to pre-holiday numbers soon. In the interim, I've managed some decent hair PRs. 😊 I did deads. But there is no video because it was trash. Various hand injuries make 275# a challenge, even with a mixed grip. Going to start hammering volume at lighter weights so I can catch up to @j_frank_sanders this year. 😉 While training has been non-existent, nutritional compliance is going well. Did a little unplanned holiday eating, cuz they don't call me Big Hongry for nothing, but maintained weight throughout. I've changed my daily macros depending on activity, so training days are much higher in carbs and a little lower in protein and fat, and off days are lower carb with a little increase in fat and protein. Will let this run for a week or two and start making adjustments to see if we can get weight to trend downward while I run this LP. #startingstrength  #doyourfahves  #usstrengthlifting  #longhairdontcare  #downwiththethiccness  #chunkyyetfunky 
Squat 160x5x5 and Press 80x5x1 (video) 77x5x4 Didn’t video deadlifts but did 200x5x3 #wfac #startingstrength #girlswholift #stronger #doyourfahves @coachnikolai
Today was rushed and only got to squats. 3x5 at 112.5Kg - not too bad but definitely going to work on that knee slide this week #ssonlinecoaching #startingstrength  #welookdown #doyourfahves
Peach State FireNuggets wants to wish #StartingStrength Coach @vera_nahce (Niki Sims) the very best at the US Strengthlifting Federation Nationals tomorrow. .
Niki, with the help of @diffs13 (Mark Diffley), will be instructing Fire Strong, a strength class for firemen. April 17, at Atlanta Barbell. If you want to improve your fireground performance, this is your chance to get in-person platform coaching, as well as nutrition, programmi g, and conditioning discussion at an amazing value. Link to the Fire Strong event page in bio.
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#functionalfitness #firefighterfitness #doyourfahves #usstrengthliftingfederation
Peach State FireNuggets wants to wish #StartingStrength  Coach @vera_nahce (Niki Sims) the very best at the US Strengthlifting Federation Nationals tomorrow. . Niki, with the help of @diffs13 (Mark Diffley), will be instructing Fire Strong, a strength class for firemen. April 17, at Atlanta Barbell. If you want to improve your fireground performance, this is your chance to get in-person platform coaching, as well as nutrition, programmi g, and conditioning discussion at an amazing value. Link to the Fire Strong event page in bio. . #functionalfitness  #firefighterfitness  #doyourfahves  #usstrengthliftingfederation 
Let’s step back for a minute. 
Why is strength - the ability to produce force against an external resistance - important? 
Anatomically - your body is a series of levers (your skeleton) that requires motors (muscles) to move. Strength is our interface with our physical experience.

Physiologically - strength training arrests or reverses loss of muscle, loss of bone mineral density, and improves insulin sensitivity. You also end up with a better looking body. 
General - Strength improves all of the other fitness attributes in a novice. Strength does not interfere with developing other skills. Getting stronger is so costly to the body that the body holds on to strength gains longer than any other attribute, and strength accumulates over time, like interest in a bank account. 
Accessible - if a person can walk and go to the bathroom without medical assistance, they can strength train. There’s a weight at which they can start. 
Effective - everyone who meets the walking and bathroom standard, and who is at or past Tanner Stage IV, can get stronger than they are now. 
Efficient - a good deal of strength can be developed in a short time. 
Psychological - when a person keeps a training journal and sees that a when they started they could only lift X weight, and 4,6,8 weeks later sees that they are now lifting twice as much, they develop a greater sense of self-efficacy. This rational belief in their abilities promotes a virtuous cycle wherein they do more because they know that they can now. 
I talk about strength and strength training because it is so beneficial and so simple to implement that I want as many people doing it as possible.
Let’s step back for a minute. Why is strength - the ability to produce force against an external resistance - important? Anatomically - your body is a series of levers (your skeleton) that requires motors (muscles) to move. Strength is our interface with our physical experience. Physiologically - strength training arrests or reverses loss of muscle, loss of bone mineral density, and improves insulin sensitivity. You also end up with a better looking body. General - Strength improves all of the other fitness attributes in a novice. Strength does not interfere with developing other skills. Getting stronger is so costly to the body that the body holds on to strength gains longer than any other attribute, and strength accumulates over time, like interest in a bank account. Accessible - if a person can walk and go to the bathroom without medical assistance, they can strength train. There’s a weight at which they can start. Effective - everyone who meets the walking and bathroom standard, and who is at or past Tanner Stage IV, can get stronger than they are now. Efficient - a good deal of strength can be developed in a short time. Psychological - when a person keeps a training journal and sees that a when they started they could only lift X weight, and 4,6,8 weeks later sees that they are now lifting twice as much, they develop a greater sense of self-efficacy. This rational belief in their abilities promotes a virtuous cycle wherein they do more because they know that they can now. I talk about strength and strength training because it is so beneficial and so simple to implement that I want as many people doing it as possible.
#throwback to hitting this third set of FAHVE for a PR (320lbs) before New Years. #startingstrength #doyourfahves
This is my street as I leave my house to go train. I don’t think you need to get up as early as I do, or that it makes me better than you. The only point I am making is, “What are you going to do, not train?” In my last training related post, I said that the hard parts are 
Getting someone to perform the lifts correctly
&
To comply with training consistently
I am still learning on both of these, but here’s what I’ve learned so far on the training consistency side:
Make a decision that you’re a strength athlete now. 
Focus on what you can do with what you have, not on what you can’t do or what you lack.

Convenience and ritual are your friends. 
Keep an up to date training journal (and put it online for accountability if you’d like)

Make the smallest and fewest number of changes at a time.
This is my street as I leave my house to go train. I don’t think you need to get up as early as I do, or that it makes me better than you. The only point I am making is, “What are you going to do, not train?” In my last training related post, I said that the hard parts are Getting someone to perform the lifts correctly & To comply with training consistently I am still learning on both of these, but here’s what I’ve learned so far on the training consistency side: Make a decision that you’re a strength athlete now. Focus on what you can do with what you have, not on what you can’t do or what you lack. Convenience and ritual are your friends. Keep an up to date training journal (and put it online for accountability if you’d like) Make the smallest and fewest number of changes at a time.
I will never fault someone for exercising. Any exercise is better than completely sedentary life. But there is a difference between exercise and training.
***
Exercise is any sufficiently vigorous activity. You get hot, sweaty, tired - you feel good today. Training relies on the manipulation of stress and recovery to produce a desired adaptation. Training is not about today. ***
Any novel stimuli represents stress to the body. Your body responds by going to Alarm until the stress is dealt with. Then, your body rests. But the body doesn’t return to that initial state if the stress is great enough and the recovery sufficient: it adapts to a new baseline to better handle the stress it just recovered from. All programming is a careful restatement of that process. ***
Programming is the ‘easy’ part, especially for novices, who are defined by their ability to adapt to a given stress in 24-72 hours. An intermediate then is a lifter who can not adapt on less than a week’s time. Advanced lifters adapt on demand - that is, for a competition. ***
What’s hard is getting someone to do the movements correctly, every time, and to comply with training consistently for the long haul.
I will never fault someone for exercising. Any exercise is better than completely sedentary life. But there is a difference between exercise and training. *** Exercise is any sufficiently vigorous activity. You get hot, sweaty, tired - you feel good today. Training relies on the manipulation of stress and recovery to produce a desired adaptation. Training is not about today. *** Any novel stimuli represents stress to the body. Your body responds by going to Alarm until the stress is dealt with. Then, your body rests. But the body doesn’t return to that initial state if the stress is great enough and the recovery sufficient: it adapts to a new baseline to better handle the stress it just recovered from. All programming is a careful restatement of that process. *** Programming is the ‘easy’ part, especially for novices, who are defined by their ability to adapt to a given stress in 24-72 hours. An intermediate then is a lifter who can not adapt on less than a week’s time. Advanced lifters adapt on demand - that is, for a competition. *** What’s hard is getting someone to do the movements correctly, every time, and to comply with training consistently for the long haul.
Is there no more frustrating training topic than “conditioning”? Like everything, the context matters. 
For most novices, additional exercise outside of the SSLP is unnecessary and likely counter productive. Aside from recovery resources having a finite limit, isolating training variables - frequency, volume, and exercise selection in the novice’s case - allows us to see accurately when the training stress is no longer sufficient and must therefore be increased. 
After the novice stage, conditioning becomes necessary to improve work capacity; the higher capacity is needed to allow greater training stress to accrue, which is required for intermediate and advanced lifters to realize adaptation.

However, conditioning activities must be selected, programmed, and progressed in such a way as to compliment training, not replace or interfere with it. 
As such, they must be low skill, low impact, ideally with no or little eccentric stress, and titrated up gradually. 
Hence today’s session:
3 Chins, EMOM, for 7 minutes
20 seconds front leaning rest, EMOM, for 7 minutes
25 minutes stationary bike, easy. 
Over the next few weeks these will increase, and then an additional day may be added, and then possibly higher intensity work. 
Last: exercise is the least effective intervention for weight loss. Sorry, you can’t out run a crappy lifestyle for very long.
Is there no more frustrating training topic than “conditioning”? Like everything, the context matters. For most novices, additional exercise outside of the SSLP is unnecessary and likely counter productive. Aside from recovery resources having a finite limit, isolating training variables - frequency, volume, and exercise selection in the novice’s case - allows us to see accurately when the training stress is no longer sufficient and must therefore be increased. After the novice stage, conditioning becomes necessary to improve work capacity; the higher capacity is needed to allow greater training stress to accrue, which is required for intermediate and advanced lifters to realize adaptation. However, conditioning activities must be selected, programmed, and progressed in such a way as to compliment training, not replace or interfere with it. As such, they must be low skill, low impact, ideally with no or little eccentric stress, and titrated up gradually. Hence today’s session: 3 Chins, EMOM, for 7 minutes 20 seconds front leaning rest, EMOM, for 7 minutes 25 minutes stationary bike, easy. Over the next few weeks these will increase, and then an additional day may be added, and then possibly higher intensity work. Last: exercise is the least effective intervention for weight loss. Sorry, you can’t out run a crappy lifestyle for very long.
“... and treat those two imposters just the same.” - Kipling

One of the things I’ve learned under the bar is to stop panicking as often. When things go right, like today’s squat and bench press, just carry on. 
And when things don’t go as planned, just make the adjustments needed, no more. 
Squat 45x5x2, 135x5, 185x3, 225x2, 250x1, 275x1, 290x 3 reps x 2 sets 
Bench 45x5x2, 95x5, 135x3, 165x2, 185x5 - ties rep record, 175x5x2
Deadlift 135x4, 185x3, 225x2, 275x1, 315x1,1 - plan was 315x3x2, and I’m not going to read too much into it. Warm ups flew up, first reps looked great, but could not get rep 2 off floor.
“... and treat those two imposters just the same.” - Kipling One of the things I’ve learned under the bar is to stop panicking as often. When things go right, like today’s squat and bench press, just carry on. And when things don’t go as planned, just make the adjustments needed, no more. Squat 45x5x2, 135x5, 185x3, 225x2, 250x1, 275x1, 290x 3 reps x 2 sets Bench 45x5x2, 95x5, 135x3, 165x2, 185x5 - ties rep record, 175x5x2 Deadlift 135x4, 185x3, 225x2, 275x1, 315x1,1 - plan was 315x3x2, and I’m not going to read too much into it. Warm ups flew up, first reps looked great, but could not get rep 2 off floor.
Feeling weak today. Probably should've taken a nap and probably should've ate better. And probably should've got to the gym before 9:00pm. But at least I didn't let the stupid white bullshit that fell from the sky stop me from pursuing the gainz. Was the only one here for a while which was weird... 370x2 340x5x2

#snowmaggedon #doyourfahves #hipdrahve #squat #startingstrength #theironasylum
Feeling weak today. Probably should've taken a nap and probably should've ate better. And probably should've got to the gym before 9:00pm. But at least I didn't let the stupid white bullshit that fell from the sky stop me from pursuing the gainz. Was the only one here for a while which was weird... 370x2 340x5x2 #snowmaggedon  #doyourfahves  #hipdrahve  #squat  #startingstrength  #theironasylum 
Histrionics in the gym mean nothing.
Histrionics in the gym mean nothing.
First training session of the New Year. Shoutout to my coach, @alexb.strong for helping me get here, starting this year the strongest I’ve ever been. 7 weeks into my Novice LP and 5 of that with @ssonlinecoach I’ve put 45Kg on my squat, 17.5Kg on my press, and 25Kg on my deadlift. Also, I’ve put on 4Kg and my waist is down #winning
Today was:
Squat 100Kgx5x3
Press 52.5Kgx5x3
Deadlift 125Kgx5x1
(Last set of each shown)
#startingstrength #doyourfahves #startingstrengthonlinecoaching
First training session of the New Year. Shoutout to my coach, @alexb.strong for helping me get here, starting this year the strongest I’ve ever been. 7 weeks into my Novice LP and 5 of that with @ssonlinecoach I’ve put 45Kg on my squat, 17.5Kg on my press, and 25Kg on my deadlift. Also, I’ve put on 4Kg and my waist is down #winning  Today was: Squat 100Kgx5x3 Press 52.5Kgx5x3 Deadlift 125Kgx5x1 (Last set of each shown) #startingstrength  #doyourfahves  #startingstrengthonlinecoaching 
Happy New Year! (And Merry Krampus). Thanks @_mhbarry for these awesome socks!
Happy New Year! (And Merry Krampus). Thanks @_mhbarry for these awesome socks!
100kg x 3 3/3 #benchpress Shitty #triceps although that I like more than dying off the #chest 😂 #boa #powerlifting #bench #fitness #lifting #gomad #doyourfahves #rippetoad #coach #ipf #rawpowerlifting #forgepowerlifting #follow
Or when you tell your clients they are about to start doing some volume.... #doyourfahves
Or when you tell your clients they are about to start doing some volume.... #doyourfahves 
Azhar pulling a double body weight deadlift for a lifetime best.  This guy trusted the @startingstrength program and coaches over the last year and a half. On his NLP he gained about 60 pounds of body weight or more. He got strong and put body composition concerns aside while he built much needed muscle. As he transitioned to intermediate programming he focused on nutrition and dropped body fat. He's now strong and a third bigger than his former self. #startingstrengthcoach #startingstrength  #startingstrengthgym #doyourfahves #strongpeoplearehardertokill
Azhar pulling a double body weight deadlift for a lifetime best. This guy trusted the @startingstrength program and coaches over the last year and a half. On his NLP he gained about 60 pounds of body weight or more. He got strong and put body composition concerns aside while he built much needed muscle. As he transitioned to intermediate programming he focused on nutrition and dropped body fat. He's now strong and a third bigger than his former self. #startingstrengthcoach  #startingstrength  #startingstrengthgym  #doyourfahves  #strongpeoplearehardertokill 
Bill learned to #lowbarsquat  today. Big accomplishment considering the kind of pain his knees were in when we started training November 22nd. Bill has increased his bench from 45lbs to 85lbs for 3x5. His deadlift has gone from 45lbs from around knee height, to 115lbs for 5 reps off the floor. Bill is making great progress two days per week. He never misses, brings his training log, and is curious about improving his technique. Be like Bill.
Bill learned to #lowbarsquat  today. Big accomplishment considering the kind of pain his knees were in when we started training November 22nd. Bill has increased his bench from 45lbs to 85lbs for 3x5. His deadlift has gone from 45lbs from around knee height, to 115lbs for 5 reps off the floor. Bill is making great progress two days per week. He never misses, brings his training log, and is curious about improving his technique. Be like Bill.
Ryan hits some Thursday evening PRs and joins the 300 club on multiple lifts by squatting 300x5x3 and deadlifting 300x5 #doyourfahves
Ryan hits some Thursday evening PRs and joins the 300 club on multiple lifts by squatting 300x5x3 and deadlifting 300x5 #doyourfahves 
180 x 3 x 5 wifey @nicolelovesclyde  getting back into it after a layoff from some nasty bronchitis.
180 x 3 x 5 wifey @nicolelovesclyde getting back into it after a layoff from some nasty bronchitis.
When you finally hit 275. #doyourfahves #startingstrength #deadlift #weak
Nothing like listening to some Punk Rock & drinking coffee from my #louderwithcrowder Mug after some weight training. #Rancid #Punk #MugClub #conservatismisthenewpunkrock #startingstrength #GOMAD #doyourfahves
If there’s one thing we really know how to do at the gym it’s build muscle. #transformationwednesday
Geneva puts in the work with lots of fahves on Monday morning #doyourfahves
Geneva puts in the work with lots of fahves on Monday morning #doyourfahves 
Me about to hit a set of fhaaaaaves, but leaving starting strength jokes aside I’m glad I was able to polish my squat in yesterday’s training camp in Austin to walk into 2018 hitting some PRs and possibly my first meet. Thanks to @austin_barbellmedicine and @lukesbbc for the coaching and @dempapsdoe for the amazing pictures! #strength #startingstrength #squats #doyourfahves #training
Me about to hit a set of fhaaaaaves, but leaving starting strength jokes aside I’m glad I was able to polish my squat in yesterday’s training camp in Austin to walk into 2018 hitting some PRs and possibly my first meet. Thanks to @austin_barbellmedicine and @lukesbbc for the coaching and @dempapsdoe for the amazing pictures! #strength  #startingstrength  #squats  #doyourfahves  #training 
Killed my workout today so I gotta update y’all😁 All in all, I’ve been really happy with my progress. Things started to get hard about a month ago, so I began eating like crazy and it has helped tremendously! I also tweaked my back around thanksgiving, so I just de-loaded a little bit and got right back on track. I hit these weights about a year ago, so these are not PRs, but my form was terrible. I started over and feel much better with my approach, and I have honestly never felt stronger in my life!
Squats - 265x5x3
Bench - 155x5x3
Deadlift - 290x5x1
#startingstrength #squats #benchpress #deadlifts #doyourfahves #verbin #dowork #makingpositivechanges
Killed my workout today so I gotta update y’all😁 All in all, I’ve been really happy with my progress. Things started to get hard about a month ago, so I began eating like crazy and it has helped tremendously! I also tweaked my back around thanksgiving, so I just de-loaded a little bit and got right back on track. I hit these weights about a year ago, so these are not PRs, but my form was terrible. I started over and feel much better with my approach, and I have honestly never felt stronger in my life! Squats - 265x5x3 Bench - 155x5x3 Deadlift - 290x5x1 #startingstrength  #squats  #benchpress  #deadlifts  #doyourfahves  #verbin  #dowork  #makingpositivechanges 
325lb #squats for #fahves on friday.

147,5kg #sentadillas por #5repeticiones el viernes. Los 150 están al alcance antes de fin de año.

147,5 kg #kniebeugen für #5wiederholungen  am Freitag. Die 150 sind greifbar nah vorm Jahresende.

#startingstrength #doyourfahves #kungfulifter #programmerswholift
All of the lights. 285x5 reps x3 sets. Last set (RPE@fade to black). Followed by presses 127.5x5x3, chins 6,6,6.
All of the lights. 285x5 reps x3 sets. Last set (RPE@fade to black). Followed by presses 127.5x5x3, chins 6,6,6.
Last sets from last night. Should be back in PR ranges soonish.
.
Squat - 190x5x3
Press - 79x5x3
Deadlift - 215x5
.
#startingstrength #strengthlifting #ssbarbelles #ssonline #ssoc #teamssoc #barbelles #fahves #doyourfahves #welookdown #lbbs #squat #press #deadlift #powerliftingwomen  #liftanduplift #grrrl #grrrlarmy
You know things have gone well when a new lifetime PR is just ‘meh’. 315x5. Onto the next one
You know things have gone well when a new lifetime PR is just ‘meh’. 315x5. Onto the next one
Meant to post this an hour ago, but Instagram failed to post it and naturally only gives you the option to discard vs. saving it as a draft... ----
Only got home from work a little bit ago, so not training tonight. Here's some training from last week.

Squat (285x5)x3 / Press (135x5)x3
--
Squat (295x5)x3 / Bench (200x5)x3
--
Squat (300x5)x3 / Press (145x5)x3

Training has been moving along well, considering I haven't really lifted since going to my last meet where I was completely unprepared, had a bum finger, and bombed spectacularly.

Squats are feeling better than ever, so hopefully they'll continue to progress steadily. Press feels good and should be in pre-meet territory before year's end. Didn't bench much leading up to the #startingstrengthfallclassic, so interested to see how it progresses. Finally got some spotter arms so I can really go to town.

Haven't pulled at all since blowing open my finger wound (having only had the stitches removed the day before) at the meet, but was pleased for slightly besting my previous PR even while bleeding through my bandage. But now I'm healed up and ready to really work on my pulling.

#startingstrength #doyourfahves #powerlifting #usstrengthliftingfederation
Meant to post this an hour ago, but Instagram failed to post it and naturally only gives you the option to discard vs. saving it as a draft... ---- Only got home from work a little bit ago, so not training tonight. Here's some training from last week. Squat (285x5)x3 / Press (135x5)x3 -- Squat (295x5)x3 / Bench (200x5)x3 -- Squat (300x5)x3 / Press (145x5)x3 Training has been moving along well, considering I haven't really lifted since going to my last meet where I was completely unprepared, had a bum finger, and bombed spectacularly. Squats are feeling better than ever, so hopefully they'll continue to progress steadily. Press feels good and should be in pre-meet territory before year's end. Didn't bench much leading up to the #startingstrengthfallclassic , so interested to see how it progresses. Finally got some spotter arms so I can really go to town. Haven't pulled at all since blowing open my finger wound (having only had the stitches removed the day before) at the meet, but was pleased for slightly besting my previous PR even while bleeding through my bandage. But now I'm healed up and ready to really work on my pulling. #startingstrength  #doyourfahves  #powerlifting  #usstrengthliftingfederation 
New camera app has me squatting on the ceiling... I guess it doesn't auto correct this like the camera app that comes with my phone... I know I can fix it with another app, I just thought it was funny. #monkeysquatsupsidedown
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#startingstrength #ssbarbelles #ssonline #ssoc #teamssoc #doyourfahves #welookdown #lowbarsquat #lowbarlife #lbbs #squat #squats
SSOC coach @the_robert_santana has had a busy couple weeks. Congratulations to him for entering the 400 pound squat club at the body weight of 173 pounds! Amazing! Sometimes we limit our thinking on how strong we can be. Surround yourself with strong people- and coaches who understand what limits can be broken through! @reynoldsstrong #teamreynolds #thatsnotheavy #nicegrind #squat #teamssoc #startingstrengthonlinecoaching @startingstrength #startingstrength #simplehardeffecive #welookdown #doyourfahves
SSOC coach @the_robert_santana has had a busy couple weeks. Congratulations to him for entering the 400 pound squat club at the body weight of 173 pounds! Amazing! Sometimes we limit our thinking on how strong we can be. Surround yourself with strong people- and coaches who understand what limits can be broken through! @reynoldsstrong #teamreynolds  #thatsnotheavy  #nicegrind  #squat  #teamssoc  #startingstrengthonlinecoaching  @startingstrength #startingstrength  #simplehardeffecive  #welookdown  #doyourfahves 
Doubles at 177.5kg today! Chasing down 405lbs for Xmas!
78.5kg presses and 162.5kg deads today also. #doyourfahves #welookdown #startingstrength #ukstartingstrength #squat #press #deadlift
From Tuesday. Got in my heels real bad on rep 2 of the last set. Salvaged the rep. Luckily it wasn't in PR territory, or I probably would have been to fatigued to finish the set.
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Squat - 205x5x3 (set 2 and 3 shown)
Press - 82x5x3 (no video)
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#startingstrength #strengthlifting #ssbarbelles #ssonline #ssoc #teamssoc #barbelles #fahves #doyourfahves #welookdown #lowbarsquat #lowbarlife #lbbs #squat #squats  #powerliftingwomen  #liftanduplift #grrrl #grrrlarmy
From Tuesday. Got in my heels real bad on rep 2 of the last set. Salvaged the rep. Luckily it wasn't in PR territory, or I probably would have been to fatigued to finish the set. .. Squat - 205x5x3 (set 2 and 3 shown) Press - 82x5x3 (no video) . #startingstrength  #strengthlifting  #ssbarbelles  #ssonline  #ssoc  #teamssoc  #barbelles  #fahves  #doyourfahves  #welookdown  #lowbarsquat  #lowbarlife  #lbbs  #squat  #squats  #powerliftingwomen  #liftanduplift  #grrrl  #grrrlarmy 
Finally hit one of my biggest milestones in lifting. Set another PR for 315lbs 3x5. Felt extremely anxious going into the set but as soon as I pick up the bar, I fought the doubt to lock all 5 reps. All this is possible with #startingstrength and it’s changed my life for the better. Coaching credits to @instakilo91 as always #doyourfahves #hipdrahve #miketearrafinger #barbellmedicine
Finally hit one of my biggest milestones in lifting. Set another PR for 315lbs 3x5. Felt extremely anxious going into the set but as soon as I pick up the bar, I fought the doubt to lock all 5 reps. All this is possible with #startingstrength  and it’s changed my life for the better. Coaching credits to @instakilo91 as always #doyourfahves  #hipdrahve  #miketearrafinger  #barbellmedicine 
Why did I restart the SSLP?
3 reasons:
1- I didn’t get as strong as I should have on an intermediate program. That tells me that there were still novice gains to be had.
2- my technique was lacking. When is the best time to hone that? With a lighter weight you can perform the lift perfectly, and then add a little weight the next time. 
3- days like today. That’s 265. The last time I had that on the bar I got 4 sets of 2, and today I dunked 3 sets of 5. Not shown here, I also pressed 125x 5 reps for three sets and deadlifted 295 for 5, which is also a new record - a year ago, I barely grinded 295 up for 2; about 10 weeks ago I pulled 295 for 4 sets of 2, today I pulled it for 5. Objective improvement is such a powerful motivator.
Why did I restart the SSLP? 3 reasons: 1- I didn’t get as strong as I should have on an intermediate program. That tells me that there were still novice gains to be had. 2- my technique was lacking. When is the best time to hone that? With a lighter weight you can perform the lift perfectly, and then add a little weight the next time. 3- days like today. That’s 265. The last time I had that on the bar I got 4 sets of 2, and today I dunked 3 sets of 5. Not shown here, I also pressed 125x 5 reps for three sets and deadlifted 295 for 5, which is also a new record - a year ago, I barely grinded 295 up for 2; about 10 weeks ago I pulled 295 for 4 sets of 2, today I pulled it for 5. Objective improvement is such a powerful motivator.
From last night. Forgot to record anything but my last set of squats. It was a good session though.
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Squat - 200x5x3
Bench - 117.5x5x3
Deadlift - 230x5
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#startingstrength #strengthlifting #ssbarbelles #ssonline #ssoc #teamssoc #barbelles #fahves #doyourfahves #welookdown #lowbarsquat #lowbarlife #lbbs #squat #squats  #powerliftingwomen  #liftanduplift #grrrl #grrrlarmy
Paused Squats and Presses tonight. ZzZzzz I'm so worn out right now. 😴 Still got to get back in the grove if I'm going to get back to PR-land ASAP
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2ct Pause Squat - 155x5x2
Press - 80x5x3
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#startingstrength #strengthlifting #ssbarbelles #ssonline #ssoc #teamssoc #barbelles #fahves #doyourfahves #welookdown #lowbarsquat #lowbarlife #lbbs #squat #squats #press #presses #overheadpress #overheadpresses #powerliftingwomen  #liftanduplift #grrrl #grrrlarmy
Paused Squats and Presses tonight. ZzZzzz I'm so worn out right now. 😴 Still got to get back in the grove if I'm going to get back to PR-land ASAP . 2ct Pause Squat - 155x5x2 Press - 80x5x3 . #startingstrength  #strengthlifting  #ssbarbelles  #ssonline  #ssoc  #teamssoc  #barbelles  #fahves  #doyourfahves  #welookdown  #lowbarsquat  #lowbarlife  #lbbs  #squat  #squats  #press  #presses  #overheadpress  #overheadpresses  #powerliftingwomen  #liftanduplift  #grrrl  #grrrlarmy 
The dead(lift) will rise again. Notes in comments.
The dead(lift) will rise again. Notes in comments.
I've been inconsistent with my training the past 3 weeks. Trying to pull my head out of my ass and get back on track starting tonight.
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The squat song was very apropos given that Tuvok was trying to sabotage my set. He's another rescue cat. I made the mistake of petting him between sets and he doesn't know the drill yet 😄. Poor boy is so starved for attention. I don't think anyone's ever been kind to him before he showed up on my porch.
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Squat - 195x5x3 (last set shown)
Bench - 115x5x3 (last set shown)
Body Rows not shown.
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#startingstrength #strengthlifting #ssbarbelles #barbelles #ssoc #teamssoc #ssonline #fahves #doyourfahves #welookdown  #lowbarsquat #lowbarlife #squat #squats #bench #benchpresses #benchpress #powerliftingwomen #girlswhopowerlift  #liftlikeagirl #liftanduplift #grrrl #grrrlarmy #liftlikeagrrrl
I've been inconsistent with my training the past 3 weeks. Trying to pull my head out of my ass and get back on track starting tonight. . The squat song was very apropos given that Tuvok was trying to sabotage my set. He's another rescue cat. I made the mistake of petting him between sets and he doesn't know the drill yet 😄. Poor boy is so starved for attention. I don't think anyone's ever been kind to him before he showed up on my porch. . Squat - 195x5x3 (last set shown) Bench - 115x5x3 (last set shown) Body Rows not shown. . #startingstrength  #strengthlifting  #ssbarbelles  #barbelles  #ssoc  #teamssoc  #ssonline  #fahves  #doyourfahves  #welookdown  #lowbarsquat  #lowbarlife  #squat  #squats  #bench  #benchpresses  #benchpress  #powerliftingwomen  #girlswhopowerlift  #liftlikeagirl  #liftanduplift  #grrrl  #grrrlarmy  #liftlikeagrrrl 
@moseharper376 just started training less than a year ago.  He had NEVER lifted a weight before!  As a matter of fact he actively resisted exercise of any sort for his entire adult life.  But here he is w/ a PR #deadlift of 200 lbs for 3 pretty solid reps just 1 week out from his 73rd birthday!  Great work John!! #startingstrength #doyourfahves
@moseharper376 just started training less than a year ago. He had NEVER lifted a weight before! As a matter of fact he actively resisted exercise of any sort for his entire adult life. But here he is w/ a PR #deadlift  of 200 lbs for 3 pretty solid reps just 1 week out from his 73rd birthday! Great work John!! #startingstrength  #doyourfahves 
#Repost @rcolinb
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Not gonna lie, I think the giant American flag in the background adds at least 10lbs to my squat. 5x465.

#doyourfahves #squatlanta #squats #powerlifting #USAPL #murica #usapowerlifting #sbd
Not gonna lie, I think the giant American flag in the background adds at least 10lbs to my squat. 5x465.

#doyourfahves #squatlanta #squats #powerlifting #USAPL #murica #usapowerlifting #sbd
Way to go @michaelmccoig! @kriegstrength His weight is down 32 pounds, His waist 5.5 inches and his squat is up 135 pounds. PR squat of 315 for five here #teamssoc #doyourfahves #startingstrength #squats #gettingitdone
Well... that’s new. In this post: newfound muscle hypertrophy, and the maneuver that created it. Also a picture of today’s workout for no reason! Using a new (to me) app called Strong, I like it! The squat video is my last set of five at 235 lb.
Well... that’s new. In this post: newfound muscle hypertrophy, and the maneuver that created it. Also a picture of today’s workout for no reason! Using a new (to me) app called Strong, I like it! The squat video is my last set of five at 235 lb.
Ryan pulls 290 lbs for a set of 5 as he continues his linear progression #deadlift #doyourfahves #startingstrength #startingstrengthgym
Starting to learn how to press again. 3x3 @ 150 OHP and 225 Bench. First time benching 2pl8 with the home gym setup 🤘
Starting to learn how to press again. 3x3 @ 150 OHP and 225 Bench. First time benching 2pl8 with the home gym setup 🤘
Squats, press, and overload bench
Today's workout 
Squat 460lbx1, 365lbx5x7 
Press 210lbx1, 165lbx5x7
Sling shot bench 295lbx8x4
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#StartingStrength #strengthtraining #powerlifting #training #squats #squat #welookdown #hipdrahve #press #garagegym #easydoesntwork #hardertokill #doyourfives #doyourfahves
Jim pulls his first 100kg deadlifts! Give us a wave jim! 
#startingstrength #doyourfahves #deadlift #garagegym #ukstartingstrength #gimpywave @jamiegilbey1988
Ted pulls 480 lbs for a PR set of fahve before pulling a back-off set of fahve #PR #doyourfahves #powerlifting #strengthlifting #deadlift #startingstrength #startingstrengthgym
Three plates for five. These weren’t the best quality reps but it was a five rep PR #squat #strength #weightlifting #doyourfahves
375 1x5 followed by 345 2x5. Still messing around with bar path but feeling good.
375 1x5 followed by 345 2x5. Still messing around with bar path but feeling good.
Finally bought myself a nice Rogue barbell and I gotta say I'm a dingus for waiting so long. First heavy day with it felt amazing. 
3x3 hibarz @ 285
3x3 dl @ 365
Finally bought myself a nice Rogue barbell and I gotta say I'm a dingus for waiting so long. First heavy day with it felt amazing. 3x3 hibarz @ 285 3x3 dl @ 365
#Repost @strongish_steve (@get_repost)
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Some big round numbers for Ben in this morning's chilly session.
50kg press 
100kg deadlift
Along with 77.5kg squat and 65kg bench! @strathamp 
#startingstrength #ukstartingstrength #weeklylp #squat #press #deadlift #garagegym #welookdown #doyourfahves
Some big round numbers for Ben in this morning's chilly session.
50kg press 
100kg deadlift
Along with 77.5kg squat and 65kg bench! @strathamp 
#startingstrength #ukstartingstrength #weeklylp #squat #press #deadlift #garagegym #welookdown #doyourfahves
Tip of the day- correct squat depth. @untamedstrength Starting Strength Coach -Alan Thrall illustrates the criteria for perfect squat depth. Notice his optimal camera angle for this analysis as well. #teamssoc #startingstrengthonlinecoaching #startingstrength #squat #welookdown #doyourfahves #getagoodcameraangle