It felt like I had strep throat after this. 😂✅ 300# deadlift from my mock meet on Friday. 🤸🏾♂️🎥 Full training footage + PR’s are on my channel! Go check it out 🎉 LINK IN BIO.
Half of the year I’m training for my marathons, and a quarter of it I was on tour without a gym at all. I had a solid 3-4 months of consistent training in the gym this year; I left all excuses at the table and found a way to make shit happen. It all depends on how bad you want it.
Squats and close grip bench from today. Squats felt fucking amazing. Had a little hick-up on the last rep, but it still went up decently. Hips are feeling much better because of all the mobility work. Feeling better than I have in the past couple of weeks!
Squats 5X5 (tops set of 305 at RPE 9)
Close grip bench 5X4 (Top set 185 at RPE 8)
The end of #bloodflowrestriction squats when all you can think about is the sweet sweet moment you release the wraps!! BFR can be a useful tool for getting work in and a stimulus to the muscles without placing much stress on the joints. Just be careful not to wrap too tightly, you want about 7 out of 10 (10 being as tight as possible)! -tough on muscles (in a good way) ✅ -easy on joint structures due to light loads ✅ -light loads allow you to work around injuries and niggles ✅ -floods the working muscles with nutrients for growth and recovery when the wrap is released (more blood > more nutrients) ✅ -you get a sick pump (most important of all) ✅ #bfr#bloodflowrestrictiontraining#instapump
Just confirmed my sign up for My next comp May 26th(second slide). Those of you who know what USAPL is about know how difficult and strict their comps are. They are a drug tested fed who only allows knee sleeves, walk out squats(well below knee and hip crease to count), and a stiff deadlift bar. To perform well under those conditions takes a certain individual who is willing to put the time and effort into being the greatest they can be without the assistance of anything but creatine and a pre workout. Time to put serious and focused effort on my technique because that is the only thing that will yield a PR on the podium! Looking forward and embracing the challenges that lie ahead of me! #powerlifting#IPF#USAPl#drugtested#competition#gametime#squatbenchdeadlift#focusedanddriven#squat#bench#deadlift
Had a little fun today after my planned training session. Here’s a silly & [slightly] reckless kettlebell overhead press variation I like to call the “don’t-muff-up-your-shoulder” shoulder press. I don’t recommend doing these often, it at all, however I could not resist today 🤪☠️
Food for thought:
💎 move many different ways throughout the week; this will keep your joints, tissues & YOU happy
💎 prepare for success & leave nothing to “luck”. Take ownership for your successes & failures.
💎 lift heavy, eat well, drink water, & watch Grey’s Anatomy. It’s as simple as that. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Fiddled with 32kg total (two 16kg bells) today but most importantly, donned one of my @thyartinstagram band tee’s. Everyone knows metal bands are what make life worth living 💁🏻♂️😅 #livetolift#mindfulmovement#powerlifing#iifym#squatbenchdeadlift#workout#fitness#equinox#committosomething#equinoxmademedoit#do you even #howmuchyabench#kettlebell#strength
See... Got it done. Feel better for having done so. That’s how shit gets done. Not because I feel like it or feel my very best every single time. But because I refuse to except mediocre and or excuses. ..
There’s always reasons that will come up as to why I can’t do this or that but usually it’s at a specific time or something not like can’t at all... Excuses aren’t like reasons. ...
Excuses are typically fear driven. And idk bout you but I will not allow fear to dictate what I do or don’t do. Like even with anxiety, agoraphobia (which btw is the fear of fear! What kind of fuckery is that even?! But yeah. True story.) and panic disorder. I WILL NOT allow fear to dictate what I do or do not do. I DECIDE! Every single day. Spite my own damn self. I fucking decide. ...
125x3x3 all reps 3ct pause .
I’m a giant child. Always fucken around one way or the other. ..
What’s holding YOU back? I wanna know!
Let's talk about deadlifts and the lower back, shall we? 🤗
Lots of people are afraid of deadlifts due to the belief that they cause lower back injuries or pain.
So if so many people believe this to be true, there's gotta be something behind it, right? Well, yes.
During the deadlift, it is absolutely crucial to keep a neutral spine. 👌
When weights become too heavy, the engagement of the hamstrings, glutes, and quads isnt enough to complete the lift and many people start to use their upper back instead (guilty 🙋)
The rounded look that results puts uneven pressure on the spine and can lead to injuries. 👎
However, an injury and soreness are two completely different things!
Being sore can result from the engagement of the spinal erectors during the deadlift. This is the good type of sore!💯 It means that the muscles have been broken down and are rebuilding to become bigger and stronger to make the lift easier next time. 💪
Pause deadlifts force you to stay in that neutral position the entire time! Such a great workout (:
Hit doubles tonight @ 85%. They moved well and felt really stable. I can't wait to see what I'll be able to hit in comp 😄 .
I recently found out that my next meet is hosted in an auditorium style setting, which means we will be performing our lifts up on stage. I haven't been on a stage since I was an angsty teenager in a cover band 😅 So who knows how I'm going to react! Maybe I'll crumble with fright 😱. Maybe I'll burst into spontaneous 80s power ballads 🎤. Who really knows?
✨Are you getting better?
Or are you getting by?✨ Only you know the reality....Got an amazing #pump today🔥 These 45’s felt waaaaay heavier than they should have on 5x5 #FloorPress so just to prove to myself that I’m not a wimp, I hit the straight bar 5x5x90lbs 65%. Yep, much easier. *Note to self: neutral grip blows* #jackedandtan with juicy 💦 #delts
Had a decent bench day considering I rep pr'd on deadlifts yesterday. My lower back likes to tense up. Either way worked up to 375 95%. Was going for a triple, and I got 2 easily. Went to take my breath in for my 3rd rep and a bunch of spit went down my throat with it and leaded to a failed rep. I should have just reracked and went back for a quick single. Live and learn I guess. Shout out for the spot though @m.shaw for not grabbing the bar right away and letting me fight a little bit. Just under 3 weeks out weighing 204lbs. Hopefully the water cut will take at least 5 of those. Currently drinking roughly 1.5 gallons a day.
Life sometimes takes over and pushes our fitness goals out of its way but how you overcome those obstacles and the determination to reach your destination is what defines you and makes you stronger as a person
Deadlift 1 RM 475 lbs @ 184 lbs 〰〰〰
I’ve been slacking these last 2 years but came back and started working harder than ever. This led me to achieve my recent max on the deadlift which is significantly better than what I left off on. Sometimes you may surprise yourself if you set your priorities straight and get into proper mindset
80 Packets printed prepped stuffed and mailed for next couple of powerlifting meets I hope now everyone can say they know when the next meets are they went to every conceivable relatable gym in the area, and supplement shops. If you're a business and didn't get a pocket and would like one please contact me. #mpoweredlives#usapl#usapowerlifting#idahostrong#squatbenchdeadlift
“IF” (intermittent fasting) is not a diet. It is simply a meal eating pattern. With IF, one restricts food to a small window (typically 8 hours), and fasts (doesn’t eat) for 16 hours. This meal pattern is not superior to a typical eating pattern in terms of fat loss. When energy intake is equated, there is no difference in fat loss.
IF is simply a meal pattern available to those who prefer it due to their schedule and hunger levels. Some people may feel more satisfied during a fat loss phase with IF due to the larger meals from the small eating window. If this is you, perhaps IF is better for you as you’ll be able to adhere to your diet better.
If you don’t track calories and begin intermittent fasting; it is possibly you’ll start losing weight. This is not because IF is magic, it’s because with a smaller eating window and larger meals you may just end up eating less by default.
I would say that perhaps IF is not best done when massing/bulking/gaining (i.e. Calorie Surplus) especially if you have a low appetite and have trouble getting all your calories in; why would you restrict yourself to a small eating window if that is the case? You also wouldn't be taking advantage of protein distribution and spiking of muscle protein synthesis with short eating windows (more on that later)
What do you prefer?
Do you or have you implemented IF yourself?
How do you or did you like it?
Happy #transformationtuesday , everyone!
When many doubt you, take it as
a compliment. Just because they can
not do it does not mean you can't.
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Every single macro is accounted for. Sure you can eat chicken and broccoli every meal but if you tracked your macros you can get interesting 😈🤘🏽
Protein 148 grams
Carbs 158 grams
Fats 28 grams
I’m much less proficient at #chinUps than I am #pullups but somehow these didn’t feel so bad. Must be the extra wide slanted-grip. Hit 3 sets at the end of my workout today for 10,9 & 9 (second set shown). All I want is a BIG bench & a bigger #vtaper 😏 @fleoshorts
Squats moved well today! Maybe one day I’ll be able to keep my elbows down for all my reps. But that’s pretty big that I was able to keep em down with 205 for the most part because there have been times where it looked like I was trying to fly away lol.
Happy with tonights work, nearly at the end of this 6 week training period and it's gone very well all things considered.
Also been Eating cleaner for the past week and down 2lbs 💪🏼
- Squat - 6x2 @100kg (2nd set) - deads - 4x5 @ 100kg (last set)
1 year of powerlifting training between these photos 🤯 My awesome coach kindly pointed out to me that I posted a photo about a year ago on Instagram that was very similar to my last post and HOLY 🐮 what an incredible difference. He made a lovely side by side to prove to me that I have made a lot of progress ( I tend to be very hard on myself. 🙄) This is why I wanted to start this “fitness” instagram in the first place and I am glad I did. The left was before I started powerlifting and the right is now about a year later. 🍪🍕