Front squats kicked my ass...Failed a couple of times before I hit some good numbers but that's what it normally takes. Weight on the squat (185lbs + 40 lbs of chains) Most people are scared of failure...that fear is limiting your growth. When you over anticipate a lift you almost sabotage your ability. Don't turn your back on any lift, try again‼️
1️⃣Back squat 225lbs x 12 (rep PR) 2️⃣Dead stop front squats 6x6 3️⃣Sumo db 4x12 //
Heavy is relative !! There is no absolute value; it's relative to each person. Three days ago, 225 felt like the world. Whether you're repping 95lbs or 315lbs, lift heavy shit‼️☠️
WHEN DA GYM IS LIFE‼️
Total body workout‼️
This set of exercises is great for your legs, glutes, back, biceps and triceps❗️
🍗 Chicken lunges
💦 Pack of water sumo squats
🍼 Single arm 1 gallon of milk row
🍹Soda pack glute bridge
🍕 Overhead pizza extension
🍌 Banana curl 🍍 Single leg pineapple Romanian deadlift
3-4 sets of 15 reps or until security guard catches you‼️
♠THEIR ARE TIMES WHEN YOU JUST WANT TO STAY DOWN, BUT WE CAN'T CAN WE? WHY DO WE PERSIST? WHY DO WE KEEP GETTING BACK UP? WHY DO WE KEEP FIGHTING? WHY MF?
CAUSE IT'S A FUCKING CHOICE!
8 Burpee Box Jump overs
8 Snatches #95
8 Push press #95
➡ 68 reps in 6 min
Metcon (AMRAP - Rounds)
Every 3 min for 15 min
For time (20 min):
Thruster #95 /65
Box jump #24 /20
➡ Time : 12:16
* HOLDING MYSELF ACCOUNTABLE‼️
You can use a resistance band to help keep the knees together when performing narrow stance squats❗️
I perform narrow stance squats with a specific goal in mind to increase my quad sweep, if you feel your quads are balanced, then this squat variation may not be worth adding to your routine, in place of other exercises you could be doing in that time‼️
This set right here was a killer💀💀 after going up weight of 4 sets I did a drop set of 10.10.10.20 reps and this l exercise was the last one of the workout so imagine my legs where jello already lol like jello pump 💪🏼🖤💪🏼 my girl @kaylarossi_ifbb pushing me to my limits‼️
We all know that squats are one of the best compound lifts to incorporate into your workout. There are a few ways for you to improve the power/efficiency/technique of your regular squat via resistance bands, chains, reprogramming for power/intensity, etc. Butt what about pause squats (lame grammar joke? 🤷🏻♀️Lol where is the cricket emoji?) -
BENEFIT: Pause squats help with power, as you sit in the hole for 3-7 seconds, your fast twitch muscle fibres begin to fatigue and your slow twitch muscle fibres have to work to keep you stabilized/it is much harder than regular squats as the pause dissipates the stretch reflex "bounce" you get in the fluid motion of a regular squat. Fatiguing these muscles prior to the concentric portion of your lift require greater muscle strength and will help you build more power. -
HOW TO: It is important to remember that you will be going significantly lighter in weight when performing pause squats vs regular squats. Same positioning as a regular squat, during your eccentric phase, count down from 4-3-2-1 pause for 3/5/7 seconds, without bouncing, explode up. Try this for at least 3 sets, if you have never done these before, as you complete your reps, stop when you feel like you can complete at least 2 more squats‼️
The best workouts are those where you push each other through the last rep! 💪🏽🔥The reason we love partner workouts is because you are less likely to quit mid workout or mid set! You push each other and challenge one another to work harder and to not give up‼️
🐾WALK-OUT LIKE A POWERLIFTER🐾
The lowest hanging fruit to improve your squat is to address the unrack and walk-out. I see hundreds of videos of newer lifters who unrack in a staggered stance, take about a hundred steps away from the rack, and don’t follow a methodical mental check-list before squatting.
Unracking and walking out without control creates instability and wastes energy (save it for the squats!). Any loss of energy is an inefficiency, so why start off a set on the wrong foot? Your first contact with the barbell should be taken seriously, and every walk-out and set should be the same.
Follow these steps:
1️⃣Unrack with your feet square, and stand up in a controlled, but powerful manner. Wait for the bar to settle before making any other moves.
2️⃣Take 1 step back with your dominant foot, bring your other foot back, take an additional 3rd step to square up and even out your stance.
3️⃣Take your time, and let the barbell settle after each movement and step. Once your feet are set and the bar is motionless, you're ready to squat!
👉🏻 👉🏻For new people here! Hi!! I'm an elite powerlifter and coach! I'm getting a few comments suggesting that the amount of steps you take is irrelevant. Can you take more than 3 steps? Sure... but is it truly *optimal*? The difference between CAN and SHOULD is an important distinction when trying to be the strongest that you can be. Any excess movement creates unnecessary instability, and I ain't got time for that in my life. This post is for people who are ready to lift heavy and take lifting seriously. Yep. Your walkout is important. Fix it‼️
We have teamed up and it's booty boot camp time‼️We will be posting the cities we will be Hitting for you asap. First on the List , HOUSTON‼️ Oct 7‼️ We will post a flyers soon with all the details‼️ It's off season now, so that means time for Da GAINZZ‼️Let's build these booties Southern Peach Style‼️
💥👉 @megan_renee316 @iamnayfit
🎧👉 @iamcardib (Bodak Yellow/Latin Trap Remix)
Double arm DB kick backs- Brief pause on the bottom of the rep to keep momentum out of it, and explosive on positives!
The key to These Is always limiting movement in the upper arm! It's going to help keep as much tension on the triceps as possible! Is there going to be a little bit of swinging? Absolutely. But if you have a poor mind muscle connection in your triceps, try to make a conscious effort to keep upper arm a little more stationary‼️
Finishing up a chest workout at the Mecca doing a standing variation on this old school Nautilus pec fly machine. If you have this machine in your gym this is an awesome way to use it as a fly exercise! If you don't, find it and hit it at least once in your life! They don't make 'em like they used to! Old school is best‼️