Today's training is done. Safety squat bar squats today. Gonna alternate each week between these and normal bar. Top set of my pyramid set was 125kg for a triple. Could have managed at least 2 more but started cramping in my side (shouldn't have had alcohol last night no one to blame but myself.) Followed this with some Romanian Deadlifts 40kg × 10, 60kg × 10 and 80kg × 10 and calf raises with safety squat bar 25kg × 5 sets × 12 reps
Pause deadlifts- cues: the way I set up is specific to my pull. I don't do it to look cool haha!
1. looks like a knee wiggle. What I am doing is cueing torque from my hips, thighs, knees, and ankles. This is what will give you power off the floor and tightness. This will help prevent your lower back from rounding.
2. stand up tall and squeeze glutes and thighs, pretty obvious.
3.Arms out and shoulder blades pulled back for Lat engagement.
Takeaway. I think pause deadlifts work all of these things extremely well, whether you pause two inches off the ground or at the knee. Spend more time in ranges of motion that are difficult for you and focus more on utilizing your joints and muscles better.
Sorry for the bad angle but here's 315x10 after not squatting for like a month, genetically I was blessed with a strong back and strong legs , but don't make the excuse your too tall to do squats . #squareone#back2square1#skwaaats
OH you know just breakin in this new Elitefts bench. Shoutout to Milton and Carlos @elitegymnyc for improving the heck out of this place! May not be a national competitor yet but I have no doubt I can grow to that in this gym.
Good gym session tonight!
W3D1 Skwaats again 💪🏻
High Bar Squats 4x8 @47.5kg
Pause Squats 2x6 @42.5kg
Leg press,leg extensions and leg curls!
Rode on my bicycle there and home which was lovely especially with the weather :)
Knee wraps are painful.
Funny story. Not really funny.
Ordered some knee wraps the first week of May from @powerbellygear - still haven't heard a damn thing from them. A real problem seeing as how I paid them $70, and I have a meet coming up. I've never used knee wraps this thick, so I wanted ample time to get used to them. #salty
I like to support small business, but I've heard from multiple people that this company is taking money and not fulfilling orders, so maybe don't give them your hard earned dollars.
A strong ass girl from my gym (🔌 @geelifts ) was nice enough to give me a pair of @inzer_official wraps she doesn't use. Thank you so, so much. Probably one of the top five nicest things anyone has ever done for me, aside from my momma ripping apart her lady parts to bring me into this world.
That is all.
I'm on week 5 of my diet. In that time I ate out and had a drink here and there and still fit it in with my macros...Today is the third day on a row that my body weight is at its lowest- 154lbs! That's pretty exciting. The most important thing is that my strength is increasing and I know this due to tracking previous training cycle. I still can't see my abs but I can see my biceps lol. Meet prep officially starts pretty soon! After I do this local meet, I will be looking to travel to other states to do their meets assuming money permits. Ive got these goals and I will stop at nothing :)
Really been trying to work on depth, especially with the heavier weight. Always super tight after a day of nailing shit to walls, setting up scaff, and falling off ladders. Here's 495lbs. 3 sets of 1. #fitmom#skwaaats#legday
Signs you need to deload or taper- you haven't deloaded for multiple months. One week your lifts suddenly start to feel reaaallyyyy heavy. Your soreness increases a LOT from one week to the next (assuming your body has already adapted to your workout for a few weeks). Also if you are ready to transition into the next phase of training. You start to feel more irritable than usual. Joints are achey. You feel signs of overtraining..... If you couldn't guess it's deload week!!! PS I think this is my official deadlift outfit.
Super proud with how fast this 5x5 @ 315 went because they were TORTURE to get through for a few reasons:
1. Because I am recovering from taking time off the diet to have a few (too many) drinks this past weekend.
2. I have been up since 5am putting in grades for my classes that were due today at noon.
3. I'm HELLA sore
4. The jabronie who doesn't know how to put a foam roller away.
Just a friendly reminder that you should push past those days when you're too tired, too sore, too hungry, too lazy, and get shit done.
Also if you notice the new kicks, courtesy of the beautiful @saraheller5, I got for my birthday. They were key in getting through this day. And bagels.
I finally got to get back under the bar today for the first time post wisdom teeth removal whilst the big man @wjd_fitness did his thing on the bench. I'll admit...I didn't expect it to be hitting 200 again just yet...so this was a pleasant surprise. Really need to get into a power rack tho. Unracking in this squat rack is killing me! .
#squat#squawt#skwaaats#powerlifting#strong#gains#thegymfactory#bewarethebcaabottle @echt_apparel @thecoachcody
Started to do new warmup/end of workout mobility work created by Christopher Sommer
First we're QL walks which is basically walkin on your butt (hehe). To get your QL and flutes fired up
Then Jefferson curls(J-curls) is a rounded stiff legged deadlift, went light and slow because it was my first time but the ultimate goal is to get my body weight on the bar and my hands below my feet
Pike pulses, which look stupid but will kick your ass into tomorrow. (My face really shows how much I like it)
Lastly Cast Wall Walks, I tried going without ever touch the ground and getting as low as possible which isn't right, but doing a few reps was enough to burn me out so I'm pretty excited to work on this
In a few months I'm gonna repost these same exercises to show the progression in both strength and mobility. "My goal is not to fail fast. My goal is to succeed over the long run. They are not the same thing." -Marc Andreeson
👉Slow as a 🐢 375lb squat. But, it's all a process. Felt good to get heavier weight on my back 🙌
👉Thanks to the notorious @hmongpowerlifter for the spot & @dougstaley.shw for the filming 💪
👉Also, it's Pride month y'all! So I wore my @doughnutsanddeadlifts Pride tshirt for heavy squats 🏳️🌈
First amateur powerlifting competition!
Back squat 172 kg (PR) + 10 kg last pr
Bench 92,5 kg + 0 kg
Deadlift 220 kg (or) +20kg last PR
Thanks @jmentink88 for coaching and @jordi.snijders for the training program and everybody @crossfitnultien ...
W2D1 - 1x5 squats at 125kg (shown), followed by 6x6 at 110kg.
Had a very tiring day and found it hard to get motivated. Just need to remember to push through these mental barriers as they come and go. #nodaysoff#thatsfalse#ihave2daysoffinatrainingweek
Thanks to da @obsidianstrength boiz for having my back. 🤙