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#wendler531 medias

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Hmmm this deleted my caption before so this photo was without context! Think I over did the post session photo “lean” 😂 Great to be training with the big strong Mark again!
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#postworkout #swole #postworkoutphoto #trainingpartner #gymbuddy #stockport #gym #fitfam #teamgreen #legday #squats #legextensions #stifflegdeadlifts #personaltrainer #pumped #boyswholift #doyouevenlift #wendler531 #wendler
Back day: worked up to  160 for 7 reps which gives me an estimated 1 rep max of 200 kg according to Wendler 531 #whamgang #aesthetic #bodybuilding #deadlifts #fitfam #wendler531 #backday
Looking back over my meet results over the past year and a half at how far I’ve come. 
The first competition was a Mock one where I used wraps. 
The second one was my first proper comp and I had a great prep leading up to it, hit 180 squat but probs had 190 in me. 
2 weeks after this comp I had my second knee surgery and didn’t think I’d be lifting for a while. I was buzzing that 3 months after the surgery I competed and hit a 5kg squat PB and was happy to maintain my deadlift. 
June is an anomaly as I got the date of the comp wrong, got back off holiday 3 days before the comp and didn’t train for a week before that as I was moving house, not to mention I had a fucked up glute hence the 100kg deadlift. 
Competition this Sunday is going to be miles better, I am under no illusion that I will come bottom of my weight class however I’m just happy to be able to squat pain free and finally be making some progress again.
Shoutout to @implexusgym for being the best gym I’ve ever been a part of, may the gains forever be in our favour @gerryleepierre
Looking back over my meet results over the past year and a half at how far I’ve come. The first competition was a Mock one where I used wraps. The second one was my first proper comp and I had a great prep leading up to it, hit 180 squat but probs had 190 in me. 2 weeks after this comp I had my second knee surgery and didn’t think I’d be lifting for a while. I was buzzing that 3 months after the surgery I competed and hit a 5kg squat PB and was happy to maintain my deadlift. June is an anomaly as I got the date of the comp wrong, got back off holiday 3 days before the comp and didn’t train for a week before that as I was moving house, not to mention I had a fucked up glute hence the 100kg deadlift. Competition this Sunday is going to be miles better, I am under no illusion that I will come bottom of my weight class however I’m just happy to be able to squat pain free and finally be making some progress again. Shoutout to @implexusgym for being the best gym I’ve ever been a part of, may the gains forever be in our favour @gerryleepierre
New video is going up on my YouTube channel today of my second day of 1 rep max testing.
On this day i worked up to a 1RM for the overhead press and squat.
Comment below your guesses for each lift, and be sure to click the link in my bio to see the full video!
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#squats #skwaats #powerlifter #powerlifting #wendler531 #jacked #strength #strong #muscle #workout #gym #gains #goals #cpu #ipf #musclebuilding #training #fit #fitness #instafit #deadlift #benchpress
New video is going up on my YouTube channel today of my second day of 1 rep max testing. On this day i worked up to a 1RM for the overhead press and squat. Comment below your guesses for each lift, and be sure to click the link in my bio to see the full video! • • • #squats  #skwaats  #powerlifter  #powerlifting  #wendler531  #jacked  #strength  #strong  #muscle  #workout  #gym  #gains  #goals  #cpu  #ipf  #musclebuilding  #training  #fit  #fitness  #instafit  #deadlift  #benchpress 
Topsettet i dødløft blev 197.5kg for 10 repetitioner, og dermed en PR☕️🤘🏻Mine tommelfingre er godt træt af mig nu👍🏻 #powerlifting #wendler531 #power #performance #attitude #attitudenation #itsallaboutattitude #bodybuilding #squat #sbd #dowork #deadlift #strong #stronger #skwaats #benchpress #bettereveryday #renegadenation #renegadestrong #progression #beyond #coffee #neversatisfied #styrkeløft #ipf #caffeineandkilos #grind #doshit #hookgrip #pureperformance
Topsettet i dødløft blev 197.5kg for 10 repetitioner, og dermed en PR☕️🤘🏻Mine tommelfingre er godt træt af mig nu👍🏻 #powerlifting  #wendler531  #power  #performance  #attitude  #attitudenation  #itsallaboutattitude  #bodybuilding  #squat  #sbd  #dowork  #deadlift  #strong  #stronger  #skwaats  #benchpress  #bettereveryday  #renegadenation  #renegadestrong  #progression  #beyond  #coffee  #neversatisfied  #styrkeløft  #ipf  #caffeineandkilos  #grind  #doshit  #hookgrip  #pureperformance 
#benchpress training confident I’m back over 300 this is a pretty easy 295 after some singles and amrap set was 225x16 #powerlifter #powerlifting #wendler531 #fatpowerlifter
Wendler cycle4 week3
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Powerclean 80kg * 9rep
BW 73kg
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Weighted chin up 5*1
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#wendler531
Powerclean 5/3/1
64kg(75%) * 5
73kg(85%) * 3
80kg(95%) * 1+ (9rep)
*percentage = 90% of 1rm
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#accessorywork
Weighted chin up 6*3
Romanian Deadlift 
113kg(75%) * 5
128kg(85%) * 5
* percentage = 90% of 1rm
inverted row 12*4
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#prehab 
EMOM 12min
1. 12 face pull
2. 12 BB curl
3. 16 single leg RDL (8/each)
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지난주까지 파워클린갯수 너무 잘나와서 원래 추측1알엠 91이었나그런데 93으로올려서진행해봤는데 9개나해버렸다(할때는8개한줄알았음). 5달전에 3개겨우하던무게인데ㅋㅋㅋㅋ(물론오늘은드랍후잠깐숨돌리는시간이있긴하지만)
프로그램도프로그램인데 3달전인가 근무하다심심해서 하이풀을 처음으로 몇세트 해본 그때, 무게를 위로 올려주는 강한 깨달음을 얻었다...심심해서 몇세트 해봤을 뿐인데...
@s_1177 땡스덕분에편집에 애먹었읗ㅎ
#역도#파워클린#용상#스트렝스#2분할 #weightlifting#olympiclifting#powerclean#strength#strengthbuilding#functionalbodybuilding
Wendler cycle4 week3 . Powerclean 80kg * 9rep BW 73kg . Weighted chin up 5*1 . #wendler531  Powerclean 5/3/1 64kg(75%) * 5 73kg(85%) * 3 80kg(95%) * 1+ (9rep) *percentage = 90% of 1rm . #accessorywork  Weighted chin up 6*3 Romanian Deadlift 113kg(75%) * 5 128kg(85%) * 5 * percentage = 90% of 1rm inverted row 12*4 . #prehab  EMOM 12min 1. 12 face pull 2. 12 BB curl 3. 16 single leg RDL (8/each) . . 지난주까지 파워클린갯수 너무 잘나와서 원래 추측1알엠 91이었나그런데 93으로올려서진행해봤는데 9개나해버렸다(할때는8개한줄알았음). 5달전에 3개겨우하던무게인데ㅋㅋㅋㅋ(물론오늘은드랍후잠깐숨돌리는시간이있긴하지만) 프로그램도프로그램인데 3달전인가 근무하다심심해서 하이풀을 처음으로 몇세트 해본 그때, 무게를 위로 올려주는 강한 깨달음을 얻었다...심심해서 몇세트 해봤을 뿐인데... @s_1177 땡스덕분에편집에 애먹었읗ㅎ #역도 #파워클린 #용상 #스트렝스 #2분할  #weightlifting #olympiclifting #powerclean #strength #strengthbuilding #functionalbodybuilding 
Started my second cycle of @canditotraininghq 6 week program today, had to start it a few days early with no rest due to other commitments so the first session was difficult but I got it done with a volume PR on squats 117.5kg for 4 sets of 6 💪🏻💪🏻💪🏻 #candito #gym #powerlifting #bodybuilding #powerbodybuilding #fitness #gains #motivation #progress #squats #bench #deadlift #nutrition #training #wendler531 #dieting #cutting #iifym #instadaily #follow #healthy #hypertrophy
Started my second cycle of @canditotraininghq 6 week program today, had to start it a few days early with no rest due to other commitments so the first session was difficult but I got it done with a volume PR on squats 117.5kg for 4 sets of 6 💪🏻💪🏻💪🏻 #candito  #gym  #powerlifting  #bodybuilding  #powerbodybuilding  #fitness  #gains  #motivation  #progress  #squats  #bench  #deadlift  #nutrition  #training  #wendler531  #dieting  #cutting  #iifym  #instadaily  #follow  #healthy  #hypertrophy 
Ever wanted to see my form at its worst and continue to get worse in real time? 🤓 Last set of boring but big 5/3/1 set has you covered 😂 But honestly... I love this program ❤️ One thing to be #thankful about this #thanksgiving ! 🦃
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#pleasesendpumpkinpie #deadlift #deadlifts #powerliftingwomen #powerliftinggirls #girlswhopowerlift #girlswholift #531 #wendler531
Those feels when a dude at the gym who you've not seen in a few months says, "Damn! You gettin' wide and big!" 💪 Hell yeah! Work hard and the results will follow! Let's go! #Wendler531 #bulking #letsgo #bouldershoulders #shoulderday .
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Go to www.rspnutrition.com and use RSPMcDowgl at checkout to save 30%!!! .
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#TeamRSP @rspnutrition #bodybuilding #transformation #everforward #fitfam #inspiration #rspnutrition #gymlife #gains #bodytransformation #flex #fitness #motivation #lifting #powerlifting #liveinspired
Those feels when a dude at the gym who you've not seen in a few months says, "Damn! You gettin' wide and big!" 💪 Hell yeah! Work hard and the results will follow! Let's go! #Wendler531  #bulking  #letsgo  #bouldershoulders  #shoulderday  . . . Go to www.rspnutrition.com and use RSPMcDowgl at checkout to save 30%!!! . . #TeamRSP  @rspnutrition #bodybuilding  #transformation  #everforward  #fitfam  #inspiration  #rspnutrition  #gymlife  #gains  #bodytransformation  #flex  #fitness  #motivation  #lifting  #powerlifting  #liveinspired 
Deadlifts on the menu today!

Second last warm up set at 325lbs before a max effort set at 410lbs. Felt a little beat up today and held back but...
Structure and consistent programming is of paramount importance; only secondary to listening to your body and knowing when to not ask too much of it. 
One of the pillars of consistency is staying healthy.

#migsinreallife #fitness #deadlifts #crossfit #wendler531
Deadlifts on the menu today! Second last warm up set at 325lbs before a max effort set at 410lbs. Felt a little beat up today and held back but... Structure and consistent programming is of paramount importance; only secondary to listening to your body and knowing when to not ask too much of it. One of the pillars of consistency is staying healthy. #migsinreallife  #fitness  #deadlifts  #crossfit  #wendler531 
Back to working with the big weights.  405x6. Need to remember to keep my head neutral and not extend so much.  #beyond531 #wendler531 #powerlifting #gains #crossfit #fitness #masters
Push pull workout today. 3 sets of 5 reps at 230, 265, and 300 pounds on bench and 260, 325, and 365 pounds. #benchpress #bench #deadlift #deadlifts #wendler #wendler531 #powerlifting #elitefts #bodybuilding #prethanksgivingfestivities #garagegym
Been working on keeping my butt on the bench, especially with heavier sets. Thought these went pretty well. Focusing on mental cues to flex quads instead of glutes/push out instead of down. Think I had one more in me, but didn’t want my form to deteriorate. @katlesu guest spotter
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Full training video YouTube upload coming soon.
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Set 1 - 215 lbs x 3
Set 2 - 250 lbs x 3
Set 3 - 280 lbs x 2/3 (shown)
Sets 4-8 - 215 lbs x 10, 10, 9, 7, 7
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#wendler531
Been working on keeping my butt on the bench, especially with heavier sets. Thought these went pretty well. Focusing on mental cues to flex quads instead of glutes/push out instead of down. Think I had one more in me, but didn’t want my form to deteriorate. @katlesu guest spotter . Full training video YouTube upload coming soon. . Set 1 - 215 lbs x 3 Set 2 - 250 lbs x 3 Set 3 - 280 lbs x 2/3 (shown) Sets 4-8 - 215 lbs x 10, 10, 9, 7, 7 . #wendler531 
There's definitely a few form issues here, but 205 moved easily for 8, which means I'm moving on and up to the intermediate phase of #ph3. Bench went a lot better. Deads were just meh. 😒 #worldsokayestpowerlifter #kindastrong #forahobbit #squats #lowbar #peachgang
All time deadlift PR!!!! 390lbs!!!! Messed up by going from 365 to 390, should have went straight to 405 because it went halfway up, should've had it. But considering I've always had a weaker deadlift than squat, I'm stoked!! Excited to put in some work next wendler cycle. #wendler531 #powerbuilding #progress #powerlifting #pr
All time deadlift PR!!!! 390lbs!!!! Messed up by going from 365 to 390, should have went straight to 405 because it went halfway up, should've had it. But considering I've always had a weaker deadlift than squat, I'm stoked!! Excited to put in some work next wendler cycle. #wendler531  #powerbuilding  #progress  #powerlifting  #pr 
Since my late teens the iron has been my only constant, my biggest challenge and often times an escape. No matter how hard life would get and no matter how sore or beat up or broken I was I always found time to get under the bar and train. Now, years later, it remains my constant. Injuries, set backs, hardships and life may dictate the flow of this release but at the end of the day, to paraphrase Henry Rollins, “200lb will always be 200lb”. Constant. 
#GarageGym #Fitness #GarageGymLife #Bodybuilding #Strongman #Crossfit #Rogue #Deadlift #BenchPress #Squat #IIFYM #ISYMFS #CleanBulk #MealPrep #531 #Wendler531 #EliteFTS #STRONGtraininggrounds
Since my late teens the iron has been my only constant, my biggest challenge and often times an escape. No matter how hard life would get and no matter how sore or beat up or broken I was I always found time to get under the bar and train. Now, years later, it remains my constant. Injuries, set backs, hardships and life may dictate the flow of this release but at the end of the day, to paraphrase Henry Rollins, “200lb will always be 200lb”. Constant. #GarageGym  #Fitness  #GarageGymLife  #Bodybuilding  #Strongman  #Crossfit  #Rogue  #Deadlift  #BenchPress  #Squat  #IIFYM  #ISYMFS  #CleanBulk  #MealPrep  #531  #Wendler531  #EliteFTS  #STRONGtraininggrounds 
That was tough😁 first heavy #squat session in nearly 4 weeks and It feels good! Followed with 5x10 #deadlift #mebutfitter #wendler531 #boringbutbig #powerlifting #gym #sweatymess
405 deadlift at 172 body weight... personal records make for a great birthday present :) thanks to @b_acebo for being the best training partner #wendler531 #gottarepresent
405 deadlift at 172 body weight... personal records make for a great birthday present :) thanks to @b_acebo for being the best training partner #wendler531  #gottarepresent 
Got me some 440lbs on deadlift today. No belt, no straps, no wraps, just me and the bar and gravity😜💪🏽 •
Pretty happy with this as it’s the most I’ve done in a while, and it’s always good feeling strong going into the big event tomorrow, Thanksgiving😂🦃
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Lifting the weights and eating the foods, two of my favorite things❗️😃
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#deadlift #deadlifts #thanksgiving #wendler531 #wendler #weightlifting #powerlifting #personaltraining #personaltrainer #onlinefitness #onlinetraining #onlinecoaching #healthcoach #healthandwellness #healthylifestyle #bootcamp #bootcampfitness #weightloss #fatloss #results #consistency #progression #discipline #dedication #motivation #fitness #gymlife
Got me some 440lbs on deadlift today. No belt, no straps, no wraps, just me and the bar and gravity😜💪🏽 • Pretty happy with this as it’s the most I’ve done in a while, and it’s always good feeling strong going into the big event tomorrow, Thanksgiving😂🦃 • Lifting the weights and eating the foods, two of my favorite things❗️😃 • • • • #deadlift  #deadlifts  #thanksgiving  #wendler531  #wendler  #weightlifting  #powerlifting  #personaltraining  #personaltrainer  #onlinefitness  #onlinetraining  #onlinecoaching  #healthcoach  #healthandwellness  #healthylifestyle  #bootcamp  #bootcampfitness  #weightloss  #fatloss  #results  #consistency  #progression  #discipline  #dedication  #motivation  #fitness  #gymlife 
Shoulder day : 60kg for 15 reps a few dodgy ones but was getting tired to the end #aesthetic #whamgang #shoulderworkout #shoulderpress #fitfam #bodybuilding #wendler531
Bit of #benchpress action tonight. Not too much to say about it really.....112.5kg went down and just about back up again 🤣. Does this count as a pause? Not sure it's quite long enough on the chest.
#wendler #wendler531 #garagegym #homegym #gym #barbell #training #strength #workout #strong #fit #fitfam #fitness #powerlifting #weightlifting #lift #lifting #iron #gymtherapy #mytherapy #powerlifting #weightlifting #bench #benchpressing #benching #chestday #weights #weighttraining
Bit of #benchpress  action tonight. Not too much to say about it really.....112.5kg went down and just about back up again 🤣. Does this count as a pause? Not sure it's quite long enough on the chest. #wendler  #wendler531  #garagegym  #homegym  #gym  #barbell  #training  #strength  #workout  #strong  #fit  #fitfam  #fitness  #powerlifting  #weightlifting  #lift  #lifting  #iron  #gymtherapy  #mytherapy  #powerlifting  #weightlifting  #bench  #benchpressing  #benching  #chestday  #weights  #weighttraining 
Back in the double bodyweight deadlift club, after messing my back up earlier in the year I've finally built back up and stopped being a bitch about deadlifts!!! 💪🏻💪🏻💪🏻
4 Plates Coming Soon!!! #candito #rebuild #gym #powerlifting #bodybuilding #powerbodybuilding #fitness #gains #motivation #progress #squats #bench #deadlift #nutrition #training #wendler531 #dieting #cutting #iifym #instadaily #follow #healthy #hypertrophy
Early morning session, before everyone was up. Moving slow with little sleep and food. 45 minutes of Squats, weighted dips and weighted pull ups. Ab wheel, neck extensions, calming raises and face pulls this afternoon. 
#wendler531 #hyperbolictimechamber #earlybirdgetstheworm #fittofightfire
This post chest session picture is severely lacking in something... training partners! Missing my little squad this past fortnight, look forward to getting them back in the gym!
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Today’s workout - 3 sets of neutral grip pull-ups plus 10kg - 5 sets x 10 reps bench press at 65% (slow tempo) then decline dumbbell press 3sets x 10reps superset with tricep pushdowns. Time for a little conditioning with the gym plank and rowing challenge!
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#trainingpartner #gymbuddy #fitnesstogether #fitsquad #teamgreen #lifttogetherstaytogether #strengthandconditioning #manchester #stockport #personaltrainer #fitfam #chestday #benchpress #wendler531 #boringbutbig #bigbutboring #timeundertension #winterbulk
This post chest session picture is severely lacking in something... training partners! Missing my little squad this past fortnight, look forward to getting them back in the gym! . . . . . Today’s workout - 3 sets of neutral grip pull-ups plus 10kg - 5 sets x 10 reps bench press at 65% (slow tempo) then decline dumbbell press 3sets x 10reps superset with tricep pushdowns. Time for a little conditioning with the gym plank and rowing challenge! . . . . . #trainingpartner  #gymbuddy  #fitnesstogether  #fitsquad  #teamgreen  #lifttogetherstaytogether  #strengthandconditioning  #manchester  #stockport  #personaltrainer  #fitfam  #chestday  #benchpress  #wendler531  #boringbutbig  #bigbutboring  #timeundertension  #winterbulk 
Going up going up. Coming down 😂😂😂 so close yet so far from that 200kg thank God for spotters bars is all I can say. It's gonna happen soon I can feel it 💪💪💪💪 untill then grind and work towards that milestone. Missed lifts are never fails if you use it to drive you  forwards  that's the first time I have ever had 200kg on my back let alone trying to squat it so I'm fucking buzzing from that experience. Now to go and get it.... #whatsmonkdoing #trainhard #wendler531#garagegym #trainathome #backsquats #backsquat #powercage #fitfam #fitfamuk #fitfamukinstafit #jpiapparel #jpikneesleeves #powerlifterintraining #roadtomyfirstmeet #challengelife #refusetobeaverage #robspaincave
Going up going up. Coming down 😂😂😂 so close yet so far from that 200kg thank God for spotters bars is all I can say. It's gonna happen soon I can feel it 💪💪💪💪 untill then grind and work towards that milestone. Missed lifts are never fails if you use it to drive you forwards that's the first time I have ever had 200kg on my back let alone trying to squat it so I'm fucking buzzing from that experience. Now to go and get it.... #whatsmonkdoing  #trainhard  #wendler531 #garagegym  #trainathome  #backsquats  #backsquat  #powercage  #fitfam  #fitfamuk  #fitfamukinstafit  #jpiapparel  #jpikneesleeves  #powerlifterintraining  #roadtomyfirstmeet  #challengelife  #refusetobeaverage  #robspaincave 
Hitting my goals. 200lbs felt a little heavy today. First rep of my AMRAP had a little funky motion to it and it threw me off. #wendler531 #gettingstronger #fat #bodytransformation #choicefitness
Death rep at the end again @140lbs. Still repped out more than I thought tho 🤓 5/3/1+(4) #exorcismbench
Death rep at the end again @140lbs. Still repped out more than I thought tho 🤓 5/3/1+(4) #exorcismbench 
105kg x4, ei kauneinta tekemistä mutta tulipahan tehtyä. Kiitos pojat kannustuksesta 😄💪🏻 #crossfit #crossfitkorjaamo #wendler531 #deadlift
Prime example of amazing form. 
Check link in bio for online coaching and you too can achieve form like mine!
#getbettertoday #hardworkpaysoff 
#hardworkbeatstalent
#troll
With at least 10 months of living in Hanoi still to go trying to be more consistent! Following the Wendler 5/3/1 program for the main lifts and trying to do more yoga and foam rolling as I am the least flexible person ever!! #squat #fitness #tattoos #hanoi #vietnam
With at least 10 months of living in Hanoi still to go trying to be more consistent! Following the Wendler 5/3/1 program for the main lifts and trying to do more yoga and foam rolling as I am the least flexible person ever!! #squat  #fitness  #tattoos  #hanoi  #vietnam 
5/3/1 Wendler 
5 @ 170
5 @ 195
5+@ 220 #653fitnesscenter #wendler531
@borissheiko knows how it should be 🙌🏻🙌🏻🙌🏻🙌🏻
(Originally @omarisuf post not mine) 
#sheiko #depth #gym #powerlifting #bodybuilding #powerbodybuilding #fitness #gains #motivation #progress #squats #bench #deadlift #nutrition #training #wendler531 #dieting #cutting #iifym #instadaily #follow #healthy #hypertrophy
Every day I'm thankful for the blessing that is my life. My wife, my kids, my job, my colleagues, my brilliant students, my writing: I'm extraordinarily #blessed to do what I love and to love what I do. I hope you all never settle for anything else either. Belmont Bruin for life! @belmontu #nofilter Let's go! #Wendler531 #bulking #letsgo
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Go to www.rspnutrition.com and use RSPMcDowgl at checkout to save 30%!!! .
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#TeamRSP @rspnutrition #bodybuilding #transformation #everforward #fitfam #inspiration #rspnutrition #gymlife #gains #bodytransformation #flex #physique #iifym #fitness #motivation #lifting #powerlifting #liveinspired
Every day I'm thankful for the blessing that is my life. My wife, my kids, my job, my colleagues, my brilliant students, my writing: I'm extraordinarily #blessed  to do what I love and to love what I do. I hope you all never settle for anything else either. Belmont Bruin for life! @belmontu #nofilter  Let's go! #Wendler531  #bulking  #letsgo  . . . Go to www.rspnutrition.com and use RSPMcDowgl at checkout to save 30%!!! . . #TeamRSP  @rspnutrition #bodybuilding  #transformation  #everforward  #fitfam  #inspiration  #rspnutrition  #gymlife  #gains  #bodytransformation  #flex  #physique  #iifym  #fitness  #motivation  #lifting  #powerlifting  #liveinspired 
262x5, week of 1s for #wendler531 puts me back on track to bench 305+ again. #fitnessbootinyourbutt
Light weight front squats this morning, cycle 2 week 4 of 5 3 1 Deload week. I don't like it but it's all part of the process. 💪🏋
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#wendler531 #GETITDONE #NOEXCUSES #deload #legday
Deload week is a blessing and a curse. As much as I know that my body needs to recover, I still want to lift heavy. Trying my best to reign it in! #trusttheprocess #weightlifting #trainhard #wendler531 #deload #gymtime
So this is supposed to be a deload week but eh. 545 lb squat for a single. Was fun felt good. Maybe had more. Rest is good. Stretching is better. 
#squats #531 #wendler531 #smallcalves
So this is supposed to be a deload week but eh. 545 lb squat for a single. Was fun felt good. Maybe had more. Rest is good. Stretching is better. #squats  #531  #wendler531  #smallcalves 
Exited to start the wendler 531 this week, hearing a lot of good reviews and super exited to see how it goes. #wendler531
Exited to start the wendler 531 this week, hearing a lot of good reviews and super exited to see how it goes. #wendler531 
Wasnt feeling the heavy stuff today... 9 reps of 375 killed my mojo.... the Green Bands were used for the 445, 475, and the 495. #skwaats #squats #wendler531 #powerlifting
Loving squats! First week of wendler 531 yesterday 1st clip top set 102.5kg 10 back off set 77.5kg 13. I will add 15kg to my estimated max over this 3 week cycle to regain strength before I use a belt.

considering cutting depth for powerlifting specificity.. Refuse regression|pursue progression

#unquestionalablesquatdepthlol #bumtoheels #powerlifting #wendler531 #everforward #getbettertoday #OHPlowkeyfadingtho #fitquote #fitfam #lowbarsquat #squat #relentlessconsistency #intensitybuildsdensity 
#gym
Loving squats! First week of wendler 531 yesterday 1st clip top set 102.5kg 10 back off set 77.5kg 13. I will add 15kg to my estimated max over this 3 week cycle to regain strength before I use a belt. considering cutting depth for powerlifting specificity.. Refuse regression|pursue progression #unquestionalablesquatdepthlol  #bumtoheels  #powerlifting  #wendler531  #everforward  #getbettertoday  #OHPlowkeyfadingtho  #fitquote  #fitfam  #lowbarsquat  #squat  #relentlessconsistency  #intensitybuildsdensity  #gym 
That typical squat face that makes it look like my blood pressure is 356/234 😂😂
That typical squat face that makes it look like my blood pressure is 356/234 😂😂
After my squats I had a chance to try out another #stregth training exercise the #trapdeadlift. Really enjoyed it because it challenges your #balance and #stability by placing the bar closer to the body.  Anybody knows how much such trap bar could weight, first try loaded #150kg plates. 
#wendler531 #531 #fitnessmotivation #bodybuilding #strengthtraining #newthings #progress #motivation #beastmode #gym #healthy #deadlift
Worked up to this 165kg #deadlift tonight. My 157.5kg x3 just prior to this were awful and I felt like this wasn't great either. But watching the video back it wasn't quite as bad as I thought 🤣.
Working sets:
122.5kg x3 (D.O.G)
140kg x3 (D.O.G)
157.5kg x3 (belt and S.G)
165kg x1 (belt and S.G)
Followed by:
x4 sets of 6 15kg DB pullover
x4 sets 12 65kg bent over rows
x4 sets of 12 5kg DB lateral raises
Skater jump & elbow plank to push up TABATA finisher.
#wendler #wendler531 #garagegym #homegym #gym #barbell #training #strength #workout #strong #fit #fitfam #fitness #powerlifting #weightlifting #lift #lifting #iron #gymtherapy #mytherapy #powerlifting #weightlifting #deadlifts #deadlifting #deads #gainz #weights #weighttraining
Worked up to this 165kg #deadlift  tonight. My 157.5kg x3 just prior to this were awful and I felt like this wasn't great either. But watching the video back it wasn't quite as bad as I thought 🤣. Working sets: 122.5kg x3 (D.O.G) 140kg x3 (D.O.G) 157.5kg x3 (belt and S.G) 165kg x1 (belt and S.G) Followed by: x4 sets of 6 15kg DB pullover x4 sets 12 65kg bent over rows x4 sets of 12 5kg DB lateral raises Skater jump & elbow plank to push up TABATA finisher. #wendler  #wendler531  #garagegym  #homegym  #gym  #barbell  #training  #strength  #workout  #strong  #fit  #fitfam  #fitness  #powerlifting  #weightlifting  #lift  #lifting  #iron  #gymtherapy  #mytherapy  #powerlifting  #weightlifting  #deadlifts  #deadlifting  #deads  #gainz  #weights  #weighttraining 
Wendler D1 W2 C8 Squats
Off the top, I had 9 people unfollow me over my post yesterday and one person block me 😂. What I'm wondering is if they thought I was glorifying Manson or clowning him. Make no mistake, I was clowning him, because he was a lame ass who was scared for his life in prison. And if you're the type of person who glorified a lame ass dude too scared to be on the mainline with actual killers, who victimized weak minded indiviuals, you're a weirdo and I'm glad you unfollowed/blocked me, gtfo ✌🖕. Anyways, banged out the minimum last night, my body is a little shot out. I have a ball sticking out in my lower back from work and lifting, and I haven't been sleeping good still. Knocked out my minimum numbers and moved on to different body parts, will redo legs later on this week. Sets were 285x5, 335x5, and 375x5, then me and @siggybobonis switched it up to arms and shoulders. Light barbell curls supersetted with lateral raises 4x15 each, another superset of tri pressdowns and cable upright rows 4 sets of 15 each, then a tri set of machine crunches, modified dip machine press downs, and neutral grip shoulder machine press 4 sets till failure each with minimal rest got my heart pumping! Still trying to incorporate more bodybuilding/conditioning in my routines to keep fat off and get my cardio health right. Feeling good, tonight is chest! #straightedge #soberlife #chubby #amateur #powerlifter #powerlifting #wendler531 #bodybuilding #weightlifting #fitfam #fitlife #fitness #fit #squats #squatbooty #aesthetics #tupac #2pac #hiphop #rap #oldschool #troublesome96 #thegoodrap
Wendler D1 W2 C8 Squats Off the top, I had 9 people unfollow me over my post yesterday and one person block me 😂. What I'm wondering is if they thought I was glorifying Manson or clowning him. Make no mistake, I was clowning him, because he was a lame ass who was scared for his life in prison. And if you're the type of person who glorified a lame ass dude too scared to be on the mainline with actual killers, who victimized weak minded indiviuals, you're a weirdo and I'm glad you unfollowed/blocked me, gtfo ✌🖕. Anyways, banged out the minimum last night, my body is a little shot out. I have a ball sticking out in my lower back from work and lifting, and I haven't been sleeping good still. Knocked out my minimum numbers and moved on to different body parts, will redo legs later on this week. Sets were 285x5, 335x5, and 375x5, then me and @siggybobonis switched it up to arms and shoulders. Light barbell curls supersetted with lateral raises 4x15 each, another superset of tri pressdowns and cable upright rows 4 sets of 15 each, then a tri set of machine crunches, modified dip machine press downs, and neutral grip shoulder machine press 4 sets till failure each with minimal rest got my heart pumping! Still trying to incorporate more bodybuilding/conditioning in my routines to keep fat off and get my cardio health right. Feeling good, tonight is chest! #straightedge  #soberlife  #chubby  #amateur  #powerlifter  #powerlifting  #wendler531  #bodybuilding  #weightlifting  #fitfam  #fitlife  #fitness  #fit  #squats  #squatbooty  #aesthetics  #tupac  #2pac  #hiphop  #rap  #oldschool  #troublesome96  #thegoodrap 
Deload week. Time for some kneehab. Very light weight today, 5 sets of 6 reps at 80kg (176lbs). Forcing as much blood into my knees as possible by occluding venous return. #powerlifting #deload #rest #squat #knee #occlusion #jackedandtan #jackedfrodo #gasstationready #wendler531
At the Fulton Family YMCA. No frills gym with dirty old weights. Love it.  Curling 95x4 today.
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#gains #weightlifting #fitfam #barbellslayer #beastmode #wendler531 #wendler #armday #biceps #fitnessmotivation #fitness #fitdad
Must of been leg day worked up to 117kg for 10 reps which had given me an estimated 156kg one rep max according to Wendler 531 thanks for the spot @pottsytnt #whamgang #squats #legday #fitfam #bodybuilding #cardio #aesthetic #wendler531
OHP day! Did 5 at 115, 3 at 130 and supposed to do one at 145. On my final week of the cycle I try to hit as many reps as I can on the final lift. Today I got 5! My old one rep max for this lift was 150. Still getting stronger! After this I did 5x10 bench at 105 and accessory work.
*** #iifym #flexibledieting #cleaneating #coffee #powerlifting #bodybuilding #powerbuilding #531 #wendler531 #boringbutbig #squat #deadlift #benchpress #overheadpress #fatloss #strong #transformation #sheriff #deputy #leo #volunteerfirefighter #firefighter #firstresponders #tattoo #trt #pr
OHP day! Did 5 at 115, 3 at 130 and supposed to do one at 145. On my final week of the cycle I try to hit as many reps as I can on the final lift. Today I got 5! My old one rep max for this lift was 150. Still getting stronger! After this I did 5x10 bench at 105 and accessory work. *** #iifym  #flexibledieting  #cleaneating  #coffee  #powerlifting  #bodybuilding  #powerbuilding  #531  #wendler531  #boringbutbig  #squat  #deadlift  #benchpress  #overheadpress  #fatloss  #strong  #transformation  #sheriff  #deputy  #leo  #volunteerfirefighter  #firefighter  #firstresponders  #tattoo  #trt  #pr 
Bring on the deload week 😴😴😴😴😴😴😴😴😴😴😴😴😴😴😴😴😴😴😴😴😴😴 #fitness #FitBitch #FitFam #FitFluential #deloadweek #weightlifting #wedontoweanyonepretty #thisisfemalepowerlifting #Wendler #wendler531 #powerliftinggirls #Training #powerliftingtraining #girlswhopowerlift #womenwholift #womenwhopowerlift #Squats
Topsettet for i dag var 11 repetitioner på 122.5kg, og dermed en ny PR☕️🤘🏻 En skøn kaffe-date med @stephan_knudsen gør det umulige til muligt❤️ #powerlifting #wendler531 #power #performance #attitude #attitudenation #itsallaboutattitude #bodybuilding #squat #sbd #dowork #deadlift #strong #stronger #skwaats #benchpress #bettereveryday #renegadenation #renegadestrong #progression #beyond #coffee #neversatisfied #styrkeløft #ipf #caffeineandkilos #grind #doshit #hookgrip #pureperformance
Topsettet for i dag var 11 repetitioner på 122.5kg, og dermed en ny PR☕️🤘🏻 En skøn kaffe-date med @stephan_knudsen gør det umulige til muligt❤️ #powerlifting  #wendler531  #power  #performance  #attitude  #attitudenation  #itsallaboutattitude  #bodybuilding  #squat  #sbd  #dowork  #deadlift  #strong  #stronger  #skwaats  #benchpress  #bettereveryday  #renegadenation  #renegadestrong  #progression  #beyond  #coffee  #neversatisfied  #styrkeløft  #ipf  #caffeineandkilos  #grind  #doshit  #hookgrip  #pureperformance 
155kg x 3. Second rep a little high but I'll take it. #squats #wendler531
Wendler cycle4 week3
BW 73kg
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#wendler531
Press 5/3/1
46kg(75%) * 5
52kg(85%) * 3
58kg(95%) * 1 (5rep)
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#accessorywork
Press 10*4
Seated arnold press 12*3
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#core 
3round
10 weighted sit up 13kg
10 abroll
10 hanging leg raise
10 v-up
2min rest between round
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#conditioning
EMOM 10min
Odd: 12 DB push press 15kg
Even: 18 push up
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체감상 가동범위1cm당 1kg정도 차이나는듯하다😨
#functionalbodybuilding#shoulderpress#strength#스트렝스#어깨운동#2분할
Wendler cycle4 week3 BW 73kg . #wendler531  Press 5/3/1 46kg(75%) * 5 52kg(85%) * 3 58kg(95%) * 1 (5rep) . #accessorywork  Press 10*4 Seated arnold press 12*3 . #core  3round 10 weighted sit up 13kg 10 abroll 10 hanging leg raise 10 v-up 2min rest between round . #conditioning  EMOM 10min Odd: 12 DB push press 15kg Even: 18 push up . . 체감상 가동범위1cm당 1kg정도 차이나는듯하다😨 #functionalbodybuilding #shoulderpress #strength #스트렝스 #어깨운동 #2분할 
5/3/1+ (5) That last struggle rep of death doe lmao #week3 #wendler531 #spotter5never
Following a #wendler531 program at the moment. .
Top set of 15 today - 5 reps @120kg #squats - use of a light slingshot for support out the sticking point at the bottom.
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Some Dre beats 🎶 just coz
Following a #wendler531  program at the moment. . Top set of 15 today - 5 reps @120kg #squats  - use of a light slingshot for support out the sticking point at the bottom. . Some Dre beats 🎶 just coz
Max Effort Bench Day, 275x5 PR without spotter’s help. Spotter: @sdelrosario10 #powerlifting #benchpress #squats #deadlift #squatbenchdeadlift #strength #bodybuilding #wendler531 #fitfam #fitness #fitnessmotivation #inzerbelt #inzer #strongsleeves #gangstawraps #sbdsleeves #progress #training #gymlife
Over here smashing rep PRs on the daily! 🔥🔥🔥 Today it was 250x8 on #squats. Each rep felt slow as shit, but watching it back, the weight actually moved okay. Psyched for this bit of progress! Always did banded leg presses: HOLY QUAD PUMP! Let's go!!! #legday #Wendler531 #bulking #letsgo
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Go to www.rspnutrition.com and use RSPMcDowgl at checkout to save 30%!!! .
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#TeamRSP @rspnutrition #bodybuilding #transformation #everforward #fitfam #inspiration #rspnutrition #gymlife #gains #bodytransformation #flex #physique #iifym #fitness #motivation #lifting #powerlifting #liveinspired
Over here smashing rep PRs on the daily! 🔥🔥🔥 Today it was 250x8 on #squats . Each rep felt slow as shit, but watching it back, the weight actually moved okay. Psyched for this bit of progress! Always did banded leg presses: HOLY QUAD PUMP! Let's go!!! #legday  #Wendler531  #bulking  #letsgo  . . . Go to www.rspnutrition.com and use RSPMcDowgl at checkout to save 30%!!! . . #TeamRSP  @rspnutrition #bodybuilding  #transformation  #everforward  #fitfam  #inspiration  #rspnutrition  #gymlife  #gains  #bodytransformation  #flex  #physique  #iifym  #fitness  #motivation  #lifting  #powerlifting  #liveinspired 
Wendler cycle 2 week 3 bench: 1+ of 195 - got 7 clean reps and a forced rep. Followed up with overloaded dumbbell bench got up to 100s for 3. Handling heavier weight each week. (Both shown are PRs) #wendler531 #powerbuilding #progress #powerlifting
Wendler cycle 2 week 3 bench: 1+ of 195 - got 7 clean reps and a forced rep. Followed up with overloaded dumbbell bench got up to 100s for 3. Handling heavier weight each week. (Both shown are PRs) #wendler531  #powerbuilding  #progress  #powerlifting 
Squats felt really good today. Tough workout with tons of reps but managed to push through it. Happy with my depth and stance. Think I’m starting to get the hang of it.
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Full workout including warmups to be uploaded to YouTube soon. Stay tuned.
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Set 1 - 245 lbs x 3
Set 2 - 275 lbs x 3
Set 3 - 310 lbs x 8 (shown)
Sets 4-8 - 245 lbs x 10
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#wendler531
Squats felt really good today. Tough workout with tons of reps but managed to push through it. Happy with my depth and stance. Think I’m starting to get the hang of it. . Full workout including warmups to be uploaded to YouTube soon. Stay tuned. . Set 1 - 245 lbs x 3 Set 2 - 275 lbs x 3 Set 3 - 310 lbs x 8 (shown) Sets 4-8 - 245 lbs x 10 . #wendler531 
Started training again last week, but didn't record anything. Doing another cycle of 531 boring but big template.
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W2D1 of 531, last working set at 385x3. .
Two things: 1.I am not good at repping deadlifts. My 1RM could be 700lbs and I would only be able to get 3 reps on anything below 400. 2. Hex plates suck. There's no reason for them. Get rid of them.
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#deadlift #deadlifts #powerlifting #powerlifter #strongman #bodybuilding #fitness #motivation #strength #training #strengthtraining #531 #wendler531#neversate #theloyalbrand #neversatenation
Started training again last week, but didn't record anything. Doing another cycle of 531 boring but big template. . W2D1 of 531, last working set at 385x3. . Two things: 1.I am not good at repping deadlifts. My 1RM could be 700lbs and I would only be able to get 3 reps on anything below 400. 2. Hex plates suck. There's no reason for them. Get rid of them. . #deadlift  #deadlifts  #powerlifting  #powerlifter  #strongman  #bodybuilding  #fitness  #motivation  #strength  #training  #strengthtraining  #531  #wendler531 #neversate  #theloyalbrand  #neversatenation 
My heavy top set from tonight’s upper body day. Been playing around with 140 for the last few weeks with the view of using a 5/3/1 scheme with my ‘big three’ as half my gym seem to be doing it now and it fits in well with my training style 
Mixing it up slightly so not all lifts will be 5+, 3+ and 1+ in the same week

Started off with what was meant to be a +1 week for Bench at 160kg. I was aiming for 3 reps but managed to hit a pretty solid 5 reps. 
Dropped the weight to 140 and hit another 3 sets of 5 for ‘volume’ before more dips, chins, pulls etc

Thanks to @matt_twmfitness for the spot and taken up half the camera, he ain’t half packed on some mass since school 
@tommot800 
@andremendes93 
#benchpress #bodybuilding #powerlifting #wendler531
My heavy top set from tonight’s upper body day. Been playing around with 140 for the last few weeks with the view of using a 5/3/1 scheme with my ‘big three’ as half my gym seem to be doing it now and it fits in well with my training style Mixing it up slightly so not all lifts will be 5+, 3+ and 1+ in the same week Started off with what was meant to be a +1 week for Bench at 160kg. I was aiming for 3 reps but managed to hit a pretty solid 5 reps. Dropped the weight to 140 and hit another 3 sets of 5 for ‘volume’ before more dips, chins, pulls etc Thanks to @matt_twmfitness for the spot and taken up half the camera, he ain’t half packed on some mass since school @tommot800 @andremendes93 #benchpress  #bodybuilding  #powerlifting  #wendler531