Hit 12 x 2 with a safety squat bar this is my last set at 475# most of them were at 465 but I went up on the last one bc why not
What the the advantages of using a safety squat bar? -- The camber pushes you forward forcing you to use your back more to drive through the bar. This added difficulty will grow your back AND your deadlift
-- The handles on the bar will save your shoulders allowing you to hit your bench harder from not being busted up
-- You can use the SS bar for a more comfortable good morning allowing you to push harder and get all the gains
PS my back is destroyed after today. I also hit deadlift singles at 495, heavy heavy dbell rows, inverse leg curls, and the reverse hyper. I may be dead
I knew right away when I won a @powerliftingwomen gift certificate in the USAPL CT States raffle that I would be getting my very own @spunkycanuck shirt! How freaking cool is that? 😎 What's UNcool is 10x3 #squats with a mere 60s rest between sets. 😜
I know I talk all the time about my bench progress but I wanted to show you guys how tremendously things have improved. The top video taken January 27th, 2017 is 170 for a single as you can see I had really bad elbow flare, it was a struggle, and pretty sure my butt was not on the bench. Plus no pause at all! The second video was last nights single at 175 paused! I kept my butt on the bench, my elbows tucked, and made sure my back stayed tight. This didn't come in 2 weeks, since January my bench has undergone many set up changes, a widened grip, more effective leg drive and many frustrated sessions believing I would never bench this paused. I am still no where near where I want to be with my bench but I am constantly making changes that work to improve it. I know especially for most women bench can be frustrating! But if you put in the work to improve the lift and suffer the hard days, the progress will come! And remember bench is slow to progress.
Queen of cover frames right hurr 🙋🏻😂. MOAR OPENER TESTINNNGGGG! These felt super speedy, just how I like them. 😋 #datlockout .
In order: 320x1, 325x1, 330x1. Bit out of position on my last pull cause my lat was bugging me a bit today, but overall I'm pretty pumped with how smooth these were. Only 1.5 weeks left, lesgoooooo. 🙌🏻 #posteriorchainposse#teamhani
Sometimes you just have to hit a front double bicep because you're so excited your last exam is tomorrow 😩🤗. A couple days ago I received the unedited photos from the shoot and am lovingggg how they turned out! Definitely going to be spamming ig with the edits 😬
The last few days have been all about finding my balance again. I haven't trained in a few days & I decided it was time to enter my maintenance phase and end my cut early because I felt like it. Plus, when I'm stressed out, counting macros & weighing EVERYTHING religiously is annoying as fuck. Find yo balance. There's more to life than the gym and your macros, guys, I promise 😌
Deadlifts requiring many patience from me today 😂 I'm trying to feel more secure / stable so I'm trying out a few different things. Today I brought my feet in just a half of a step and they look good. Although this is my light dl day so who knows 🤔 OH YAH and it's taper week 🙌🏽 praisejesushallelujah
PS tomorrow is the last day to join the June Nutrition Group. Don't miss out 🙂🤗
@essence_dnai said I had to share due to all the dabbing going on by @rawdawger . Hit 165 which I failed at my last meet and this was my goal today, put it up with ease and I did that. Time to get strong for @uspapower Worlds 2017
155x1, 165x1 paused. 5.5 lb solid PR.
Coach: @thebeardof_i3 🎥 by #wifey @_liftingbeauty & @rawdawger Pineapple shorts by none other than the amazing @feedmefightme And a my crop by @radandfreemarket 🙌
Tomorrow will mark exactly 3 months since I dislocated my shoulder. It's been 3 months since I've touched this weight or even close to it deadlifting! Successfully pulled 5x5 with 185 and it felt good. Yesterday I was able to bench press more than just the bar without pain in my shoulder. Things are finally looking up and I'm ready to start lifting heavy again! It's been too long sitting back and watching the weights. Time to grind 🏋️♀️
Wednesday 24/05/17: Bench PB @ 37.5kg x1 (finally!) and I failed 40kg 😭 but all good as it's still a win! Got some really good pointers from @vasa_shw which I will keep in mind. Also thanks to @kittycatlifting @dayyangil (I will work on reducing my prehab time ✅) and Jet for their feedback and help! #legends @miyagistrength @ptcsydney
WORKOUT OF THE DAY:
BB Squats 95# 12/10/8/6/8/10/8
Leg Extensions 70# 15/12/10/8/10/12/15
Lying Leg Curl 25# 30/25/20/15/20/25/30
Smith Machine Sissy Squats Barx5
I literally almost fell over halfway through this workout. Fingers crossed I can walk tomorrow.
Workout from @/smith.julian - a beast.
11 month #transformation - same weight- 165 lbs
In a society that teaches women to be smaller and take up less space, dare to be different. Break the mold and be unapologetically you
Let me preface this by saying that I haven’t always had this way of thinking. I used to have the mindset of just wanting to lose weight, get skinnier, and just wanted the number on the damn scale to go down. I was restricting myself, going through periods of binging, and I was just so insecure. I was mortified to know that I was 165 pounds. I dieted down a bit and fought my body every step of the way. I FINALLY listened to me body and did the “impossible”… a bulk. It forever changed my physique, strength, and mindset. Many people think that weight loss is the hard part, but allowing yourself to go through a period of growth and watch the number on the scale go up despite ALL the hard work you’re putting in is the most difficult
I’ve realized that the number on the scale truly doesn’t make a difference in my daily life. Whether its higher or lower than I wanted, it doesn’t dictate my daily happiness. INSTEAD, I’ve learned to love my body for what it can do and not for what it looks like. Your weight will ALWAYS fluctuate, but you are the one and only one who dictates CONSISTENCY in your life. You may not see change from day to day but stick with it and you’ll be amazed by the progress you make
Week 7 Day 2 Deads🙃
3x6@310 RPE: ☠️☠️☠️
Okay wow this is what extreme fatigue looks like my friends, after a squat amrap and a heavy leg day on Sunday, sets of 7 squats on Monday, and then these deads yesterday, my legs and low back were fried lol. Especially with these hellish stiff bars at 24, these were a grind and I was riding front seat on the struggle bus😂😂 Will be back to the deadlift bar soon for the rest of this prep because unlike what most think, training on a stiff bar doesn't give you crazy strength on a deadlift bar, for me it hinders me because my form has to be completely different for each bar. So i will practice with my competition equipment and really dial in my form on the deadlift bar so I can really bring my best to the platform 💁🏼
S/O to baby powder for being the real MVP so the bar didn't stick to my legs lol
That moment when its official and your client @lucyguntonjones is one of the best lifters in the world in her division! We still have work to do to get to that next level! But im so proud of her accomplishments! She showed so much perseverance during her training! Big things coming from Parabellum Performance!
Sometimes you feel as if you have failed, or you literally fail at the weight in front of you. But remember this, the only failure is giving up! Everything else is a learning experience on this journey of life. Choose to look at each experience as just that, a learning experience. I know that has been my focus as of recently. With all the not so good cards being handed to me recently I've been feeling like a failure, but I am now reminded that it is time to learn and grow!
Somewhere between a 5-10 lb weight gain
Picture on the left: just now after eating a big meal probably sitting at mid-high 150s(idk because my scale is doing wacky things) Picture on the right: at UConn 148 lbs around a month and a half ago and eating maybe 1 meal a day (probably just cookies) while being very stressed out and sad. Sharing this because I'm finally getting comfortable being a little heavier and realizing that I need to be kinder to my body. I was very self conscious about my weight gain and I'm just now starting to be okay with it. The reason I was so lean was because I wasn't very happy and didn't make time to eat. I was spending a lot of time studying or in the gym and had a lot of things going on in my life . Yes I liked being leaner but I wasn't doing it the right way, l wasn't happy, and it wasn't very healthy. Now instead of starving myself and then binge eating everything, I'm slowly taking things out of my diet and replacing them with healthier options. All the while still treating myself and going out to eat with friends. I have more fat on my body and that is okay because I've also gained more muscle mass and strength as you can see in the next pictures. Feeling much more stronger mentally and physically 💪🏼😊#gainingweightiscool#bodypositive
🇺🇸GIVEAWAY-SWIPE👉 Win 1 of these Custom @pioneer_fit belts, NEW @inspirednutra Protein, or $50 FMFM Gift Card 👊🏽 3 Winners will be selected - 4 CHANCES TO WIN!!! ✏️ ENTER on THIS POST, @brandonlilly3 page, @ginahalfwolf page & @cryssaboo page 👊🏽 RULES: Must Follow @pioneer_fit & @inspirednutra - TAG 3 Friends 🎤Winner will be announced tomorrow evening at @feedmefightme 👊🏽 #FeedMeFightMe
The future is bright... 😎 with the gorgeous weather forecast to last for the next few days, come down and train with us - we will have the big door open and it's as good as training outside. We will have deck chairs outside for a rest in the sun between sets. Why not finish your session with some ropes or tire flipping outside? £5/session. Don't hesitate to message us for more details!