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@Regranned from @da_trainer_ -  #WORK ... Today's Bench Session went off with a BANG 💥 
#wendler531 #week1
340 lbs X 10 reps
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Let's get these gains! 
#benchpress #chestpress #bench #chest #powerlifting #powerlifter #powerliftingmotivation #weightlifting #lifting #liftingweights #movingweight #beastmode #gains #building #development #firefighter #firefighterfit @powerliftingmen @powerliftingmotivation @howmuch_yabench #workout #water
Diet and training hasn't been good the past week, think it's all the adjusting to the new things ; career, moving, education etc. I won't be too hard on myself though, because we all have a bad week! 
Had my Alpro go on after, high in protein and low in fat 💪🏼💪🏼
Going to be back on slimming world because I can't do it by myself - I need some rules 😂😂😂 I've gained 2lbs a month in the last year, so by Christmas I should have shifted it all and be lean again! Plus a lot stronger. Bring me the gains 💪🏼😁
Caught my finger on the mechanism as I was pushing it up for push down 😫😫 really painful 😂😂😂
#carbthefuckup #powerlifting #powerbuilding #veganforeverything #girlswholift #girlswithtattoos #plantbased #wholefoodnutrition #vegains #feedthemuscles #wendler531 #eatrealfood #slimmingworld #letfoodbethymedicine #studentchef #aspiringchef #edrecovery #benchpress #chestday
Diet and training hasn't been good the past week, think it's all the adjusting to the new things ; career, moving, education etc. I won't be too hard on myself though, because we all have a bad week! Had my Alpro go on after, high in protein and low in fat 💪🏼💪🏼 Going to be back on slimming world because I can't do it by myself - I need some rules 😂😂😂 I've gained 2lbs a month in the last year, so by Christmas I should have shifted it all and be lean again! Plus a lot stronger. Bring me the gains 💪🏼😁 Caught my finger on the mechanism as I was pushing it up for push down 😫😫 really painful 😂😂😂 #carbthefuckup  #powerlifting  #powerbuilding  #veganforeverything  #girlswholift  #girlswithtattoos  #plantbased  #wholefoodnutrition  #vegains  #feedthemuscles  #wendler531  #eatrealfood  #slimmingworld  #letfoodbethymedicine  #studentchef  #aspiringchef  #edrecovery  #benchpress  #chestday 
Fire dage uden styrketræning og jeg følte at jeg havde gummiarme... #workout #weights #wendler531 #fit #fw #tryingtogetfit #strengthtraining #strongbody #militarypress #upperbodyfocus #feltreallyheavy #weak #girlswholift
"Just take the photo bro I'm losing my pump" 😂

Older photo but solid results on bench with 97.5x8 and legs tonight with a 7x140 👍

Onwards and upwards. Happy lifting lads follow the journey 💪🏼
"Just take the photo bro I'm losing my pump" 😂 Older photo but solid results on bench with 97.5x8 and legs tonight with a 7x140 👍 Onwards and upwards. Happy lifting lads follow the journey 💪🏼
545 pound #deadlift for 1 repetition today on my joker set followed by a 410 pound #AMRAP that I got 12 repetitions with. Each day I grow happier and more satisfied. Still have a ways to go! The journey never ends! #gainzwithgoob #deadlift #power #powerlifting #strong #strongbelt #gangstawraps #andersonpowerlifting #wendler531 #insanelabz #darkmetal #insaneveinz #preworkout @insanelabz @darkmetalinc @repsgymeunice @alexxcainridout
Peak W5D1 - Today was... interesting, to say the least. As you can see from the first video, shit just hit the fan, and I can honestly say that's never happened to me before. So we unloaded the bar, and came back and hit it for three reps. Then I needed to do some light deadlifts, on my warmups at 315 brought the bar down and my nose burst open like your mom's walls when I slide into her DM's, and I bled everywhere all over the platform. Shoved some Kleenex in and finished my sets.

#powerbelly #powergut #howmuchyabench #jokerset #reebok #wendler #wendler531 #smolov #smolovjr  #strengthisneveraweakness #strengthtraining #certifiedgaf #certifiedgoodasfuck #powerlifting #powerliftingmotivation #skwaats #squats #deadlifts #deathlift #benchpress #benchboner #rowsforthehoes #hashtaggamestrong
#uspa #uspapowerlifting #doyoueven #doyouevenlift #idontevenlift
Peak W5D1 - Today was... interesting, to say the least. As you can see from the first video, shit just hit the fan, and I can honestly say that's never happened to me before. So we unloaded the bar, and came back and hit it for three reps. Then I needed to do some light deadlifts, on my warmups at 315 brought the bar down and my nose burst open like your mom's walls when I slide into her DM's, and I bled everywhere all over the platform. Shoved some Kleenex in and finished my sets. #powerbelly  #powergut  #howmuchyabench  #jokerset  #reebok  #wendler  #wendler531  #smolov  #smolovjr  #strengthisneveraweakness  #strengthtraining  #certifiedgaf  #certifiedgoodasfuck  #powerlifting  #powerliftingmotivation  #skwaats  #squats  #deadlifts  #deathlift  #benchpress  #benchboner  #rowsforthehoes  #hashtaggamestrong  #uspa  #uspapowerlifting  #doyoueven  #doyouevenlift  #idontevenlift 
Had a savage #chest workout today! The pump was awesome and I hit a bench rep PR, which makes me think this program is working. Sometimes patience is key, y'all! Never give up, never give in. Work hard and be consistent! Let's go! Filtered to hell cuz I'm goofing around. #chestday #boobs #benchpress #Wendler531 #bulking
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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 #squatlife #flex #physique #iifym #fitness #motivation #lifting #powerlifting #liveinspired
Had a savage #chest  workout today! The pump was awesome and I hit a bench rep PR, which makes me think this program is working. Sometimes patience is key, y'all! Never give up, never give in. Work hard and be consistent! Let's go! Filtered to hell cuz I'm goofing around. #chestday  #boobs  #benchpress  #Wendler531  #bulking  . . . Go to www.rspnutrition.com and use RSPMcDowgl at checkout to save 30%!!! . . #TeamRSP  @rspnutrition #bodybuilding  #transformation  #everforward  #fitfam  #inspiration  #rspnutrition  #gymlife  #gains  #bodytransformation  #squatlife  #flex  #physique  #iifym  #fitness  #motivation  #lifting  #powerlifting  #liveinspired 
Strength going up at a consistent rate 😁and thats what a linear progression program is made to do. If you think of a strait line /. X axis is strength Y axis is time.  Usually programs like this are for beginners. An advanced lifter could still use it but another option might be better for experienced lifters. @justantaylor vid cred --------------------------------------------------------#531 #wendler531 #wendler #powerlifting #powerbuilder #powerbuilding #squats #deadlift #benchpress #bench #sumodeadlift #legs #legfordays #strength #muscle #programming #weights #weightlifting #gym #ifbb #iifym #motivation #workoutmotivation #workout #fitness #fitnessmotivation #instafit #inspire #squats #squat
Strength going up at a consistent rate 😁and thats what a linear progression program is made to do. If you think of a strait line /. X axis is strength Y axis is time. Usually programs like this are for beginners. An advanced lifter could still use it but another option might be better for experienced lifters. @justantaylor vid cred --------------------------------------------------------#531  #wendler531  #wendler  #powerlifting  #powerbuilder  #powerbuilding  #squats  #deadlift  #benchpress  #bench  #sumodeadlift  #legs  #legfordays  #strength  #muscle  #programming  #weights  #weightlifting  #gym  #ifbb  #iifym  #motivation  #workoutmotivation  #workout  #fitness  #fitnessmotivation  #instafit  #inspire  #squats  #squat 
Bit of an off day if you ask me. I did some heavier warm up sets (and didn't follow what the wendler program warm up) and I think I might have sacrificed a rep or 2 in this 3rd set at 180lbs 
#FitFam #FitFluential #thisisfemalepowerlifting #Squats #powerliftinggirls #powerliftingtraining #womenwholift #Lift #strength #todayifuckingpowerlifted #weightlifting #Wendler #wendler531
Raced through reps on arms tonight for extra fat burning but using complete focus and concentration to control movements and mind muscle connect. 35 mins brought 4x12 Arnold curls super set x20 straight bar push downs, 4x15 Curl Bar Skull Crushers, 4x12 OH Cable Tricep Extensions, 4x12 cable curls superset x15 rope triceps extensions, 3x21 Olympic bar 21s, 4x15 seated dips, 4xI0 tricep cross over cable extensions, 4x8 preacher curls, 4x8 Curl Bar Curls #OperationGetBig #StayFit2017 #HardWork #StrongFirst #Wendler531
Raced through reps on arms tonight for extra fat burning but using complete focus and concentration to control movements and mind muscle connect. 35 mins brought 4x12 Arnold curls super set x20 straight bar push downs, 4x15 Curl Bar Skull Crushers, 4x12 OH Cable Tricep Extensions, 4x12 cable curls superset x15 rope triceps extensions, 3x21 Olympic bar 21s, 4x15 seated dips, 4xI0 tricep cross over cable extensions, 4x8 preacher curls, 4x8 Curl Bar Curls #OperationGetBig  #StayFit2017  #HardWork  #StrongFirst  #Wendler531 
3 sets of 5 reps at 225, 255, and 290 pounds. Followed by band pull a parts, pull ups, dips, and curls. #powerlifting #elitefts #garagegym #bodybuildingcom #wendler531 #wendler #powerlifter #powerbuilding #powerlifterlife
No gym shorts, no care. Today's top set, 405 for an easy triple. 💪🏼Really enjoying the Wendler 5/3/1 program and seeing gainzzz. #deadlift #noexcuses #wendler531 #powerlifting #girlswholift #misfits #powerbuilding #skinnystrong #gains #strengthtraining #getbigordietrying #gymrat #fitness #vans #deadlifts
Coaching
Coaching
W14D2 of 531. Last set of bench press at 223x5+, got 7.
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All of those weights and they still don't add up to 225....
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#bench #press #benchpress #howmuchyabench #powerlifting #powerlifter #strongman #bodybuilding #strength #training #trainingnotexercise #povertybench #microplates #babysteps #531 #wendler531
Top singles from tonight
Squat 180x1 
Bench 140x1 
Happy to be at 180 again today after breaking a pb yesterday. 140 bench moved the best it's ever moved and I got a bit over excited and went for 146kg but it went from 100mph to 0mph in 0.00000003 seconds 😂
Top singles from tonight Squat 180x1 Bench 140x1 Happy to be at 180 again today after breaking a pb yesterday. 140 bench moved the best it's ever moved and I got a bit over excited and went for 146kg but it went from 100mph to 0mph in 0.00000003 seconds 😂
*Jagar nya personliga rekord* 🎬1️⃣8️⃣
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Training Cycle 5, Wave 2: 70%x3, 80%x3, 90%x3+ #wendler531
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I Training Cycle 4 var procenttalen (arbetsvikterna) baserade på 147.5 kg. Nu i Training Cycle 5 har jag adderat 5 kg (= 152.5 kg), dvs nu baseras procenttalen (arbetsvikterna) på 152.5 kg.
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Input: enbart top-setet i inlägget (hastighet 1.25 x) ---> 8 reps @ 137.5 kg 🤙 Reminder: 135 kg var aktuellt 1RM innan jag påbörjade träningsupplägget...
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#sumodeadlift#powerlifting#strengthtraining#legs#legday#back#strenght#weighttraining#exercise#lifting#tyngre#fitness#fitspo#sats#gym#workout#gains#iifym#leangains#flexibledieting#ifitfitsyourmacros#styrkelyft#alphalete#reversedieting#video#fitnessmotivation#sweden#sunday
*Jagar nya personliga rekord* 🎬1️⃣8️⃣ . Training Cycle 5, Wave 2: 70%x3, 80%x3, 90%x3+ #wendler531  . I Training Cycle 4 var procenttalen (arbetsvikterna) baserade på 147.5 kg. Nu i Training Cycle 5 har jag adderat 5 kg (= 152.5 kg), dvs nu baseras procenttalen (arbetsvikterna) på 152.5 kg. . Input: enbart top-setet i inlägget (hastighet 1.25 x) ---> 8 reps @ 137.5 kg 🤙 Reminder: 135 kg var aktuellt 1RM innan jag påbörjade träningsupplägget... . #sumodeadlift #powerlifting #strengthtraining #legs #legday #back #strenght #weighttraining #exercise #lifting #tyngre #fitness #fitspo #sats #gym #workout #gains #iifym #leangains #flexibledieting #ifitfitsyourmacros #styrkelyft #alphalete #reversedieting #video #fitnessmotivation #sweden #sunday 
Glemte shorts👎 pyt. volume bænk 5x93-5x100 og 1x115 på film 💪🏻 tak for en god træning som altid @mikeadelholm ❤️#powerlifting #wendler531 #power #performance #pureperformance #attitude #attitudenation #itsallaboutattitude #bodybuilding #squat #sbd #dowork #deadlift #strong #stronger #skwaats #benchpress #bettereveryday #renegadenation #renegadestrong #progression #beyond #neversatisfied
AMRAP of squats had me wanting to puke this morning. Took off my wrist wraps and possibly threw one hard enough on the floor it went halfway across the gym floor. It was a rough one but I hit the number I "needed" to hit my 1rm. I 💜 #wendler531 until I get to the last set and then I question why at the end. Lol Tracked all day on food yesterday and not too shabby. #missionpossiblepat #powerlifter #powerlifting #weightlossjourney #naturalweightloss #chitownpowerlifters #84kgclassstillcomingforyou #riseandgrind #girlswholift #girlswholiftheavy #girlswhopowerlift
AMRAP of squats had me wanting to puke this morning. Took off my wrist wraps and possibly threw one hard enough on the floor it went halfway across the gym floor. It was a rough one but I hit the number I "needed" to hit my 1rm. I 💜 #wendler531  until I get to the last set and then I question why at the end. Lol Tracked all day on food yesterday and not too shabby. #missionpossiblepat  #powerlifter  #powerlifting  #weightlossjourney  #naturalweightloss  #chitownpowerlifters  #84kgclassstillcomingforyou  #riseandgrind  #girlswholift  #girlswholiftheavy  #girlswhopowerlift 
Week 2. Bench.
Top set of 175x3.
Working back up to heavier percentages my be boring but let's hope 225 flies up when we get back there in the programming.
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#allhart #barbell #bench #powerlifting #wendler531 #fitness #calgary
Sidste tunge bænk session, inden PR jagten går igang😎 Jeg formåede at ramme nogle fornuftige tal, trods 9 vamle volume sets forinden - så det er spændende hvor meget det kan blive til når jeg er frisk😈🤘🏻 #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
Sidste tunge bænk session, inden PR jagten går igang😎 Jeg formåede at ramme nogle fornuftige tal, trods 9 vamle volume sets forinden - så det er spændende hvor meget det kan blive til når jeg er frisk😈🤘🏻 #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 
I started a new program last week. It is called Jim Wendler's 5/3/1, very well known and executed program.
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Loving it so far. Here's my 3+ rep set @ 200 lbs from 2nd week of my first cycle. I'm starting small and will progress slowly to make sure I don't plateau early. 💪🏽
#deadliftday #wendler531
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#shredded #ripped #muscle #strength #back #legday #l4l #f4f #naturalbodybuilding #fit #healthy #eatclean #motivation #dedication #nevergiveup
I started a new program last week. It is called Jim Wendler's 5/3/1, very well known and executed program. - Loving it so far. Here's my 3+ rep set @ 200 lbs from 2nd week of my first cycle. I'm starting small and will progress slowly to make sure I don't plateau early. 💪🏽 #deadliftday  #wendler531  . . . . . . . . . . . #shredded  #ripped  #muscle  #strength  #back  #legday  #l4l  #f4f  #naturalbodybuilding  #fit  #healthy  #eatclean  #motivation  #dedication  #nevergiveup 
Wendler D1 W1 C6 Squats
Made my grand return to the squat rack last night, and these felt great! Banged out some warmups then preceded to knock out 295x3, 345x3, 380x3, which all felt smooth except for the last rep on my top set. Was supposed to knock out a training max single but I wanted to take everything in a little different direction my first day back so I just did 5x5 with paused box squats. Kinda strained my groin a little bit on those, I'm not that flexible and coming off a little sick break I was even less so lol. Finished my sets and called it a night, going back tonight for bench then arms+shoulders with my bud @siggybobonis for a pump sesh. Wednesday will be off, then deadlifts on Thursday. Groin still feels tender so I'll ice and stretch some, hoping to get rid of that nagging in a few days for those deadlifts! #straightedge #soberlife #chubby #amateur #powerlifter #powerlifting #wendler531 #squats #squatbooty #fitness #bodybuilding #aesthetics #weightlifting #fitfam #fitlife #fit #rihanna #pouritup
Wendler D1 W1 C6 Squats Made my grand return to the squat rack last night, and these felt great! Banged out some warmups then preceded to knock out 295x3, 345x3, 380x3, which all felt smooth except for the last rep on my top set. Was supposed to knock out a training max single but I wanted to take everything in a little different direction my first day back so I just did 5x5 with paused box squats. Kinda strained my groin a little bit on those, I'm not that flexible and coming off a little sick break I was even less so lol. Finished my sets and called it a night, going back tonight for bench then arms+shoulders with my bud @siggybobonis for a pump sesh. Wednesday will be off, then deadlifts on Thursday. Groin still feels tender so I'll ice and stretch some, hoping to get rid of that nagging in a few days for those deadlifts! #straightedge  #soberlife  #chubby  #amateur  #powerlifter  #powerlifting  #wendler531  #squats  #squatbooty  #fitness  #bodybuilding  #aesthetics  #weightlifting  #fitfam  #fitlife  #fit  #rihanna  #pouritup 
I was feeling strong last night so I tried to hit 135, just couldn't get it up. Overhead press is frustrating, especially being that I hit 135 for 2 only a couple months ago. Ah well, it ebbs and flows. Dropped the weight and still got some quality work in afterwards and that is what's most important.
I was feeling strong last night so I tried to hit 135, just couldn't get it up. Overhead press is frustrating, especially being that I hit 135 for 2 only a couple months ago. Ah well, it ebbs and flows. Dropped the weight and still got some quality work in afterwards and that is what's most important.
Last nights pressing! Just trying to make some progress! #weaksauce #lift #chestday #benchpress #fitvillain #strengthofavillain #bvlifting #strengthtraining #wendler531
Squats yesterday!
Focus right now is to work on increasing my 1RM!
This was:
▪️100x3
▪️115x3
▪️125x3
Feelin pretty good!
Happy Tuesday!
Squats yesterday! Focus right now is to work on increasing my 1RM! This was: ▪️100x3 ▪️115x3 ▪️125x3 Feelin pretty good! Happy Tuesday!
Samen met @maartenschep maar even geproeft wat @foxgymfam  te bieden heeft. Een zeer goede gym voor bodybuilding en powerlifting👍

#fitness #personaltrainer #bodybuilding #legacy #legacylifestyle #dabagym #onlinecoaching #nutritionist #powerlifting #diet #fitdutchies #fitboy #fitboys #gym  #gymlife #cutting  #summershred #strong #raw #motivation #deadlift #benchpress #squat #militarypress #positivity #motivation #wendler531 #wendler #plantpower #vegetarian
Samen met @maartenschep maar even geproeft wat @foxgymfam te bieden heeft. Een zeer goede gym voor bodybuilding en powerlifting👍 #fitness  #personaltrainer  #bodybuilding  #legacy  #legacylifestyle  #dabagym  #onlinecoaching  #nutritionist  #powerlifting  #diet  #fitdutchies  #fitboy  #fitboys  #gym   #gymlife  #cutting   #summershred  #strong  #raw  #motivation  #deadlift  #benchpress  #squat  #militarypress  #positivity  #motivation  #wendler531  #wendler  #plantpower  #vegetarian 
I don't want to workout today. I didn't even want to get out of bed. .
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I received a message from my "doctor" last night that left me feeling defeated. I felt like I was finally on the right track and had some hope that I might get some help soon- but her message made me question myself yet again. .
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I've had several tests come back abnormal, out of normal range, and yet every time that happens I'm told it isn't abnormal ENOUGH to pursue. 🤔 What are the ranges for then?!? Surely there is a difference between NORMAL and OPTIMAL?!? What about the fact that I've been dealing with dozens of symptoms for two years with no answers?!? .
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I tried to take it into my own hands and make my own appointment but was told I need a referral. From the doctor who doesn't believe this is the route I should go. And it will likely take 1-2 weeks just to get an appointment and then at least a month for the actual appointment. .
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So. Frustrated. .
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My symptoms don't take weekends or holidays off. I'm over here struggling every single day while I wait for somebody to call me back. Finding a good doctor is a full time job and pretty much impossible. .
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I try to stay positive. I try to show up every day no matter what. But some days I want to lay in bed and drown my misery with food. Some days it just feels too difficult to put on the happy face. Today is one of those days. .
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But I'm drinking my pre-workout and I'm going to blast the gangsta rap and get my heart rate up. Maybe it will help, maybe it won't, but I just don't have it in me to give up.
I don't want to workout today. I didn't even want to get out of bed. . . I received a message from my "doctor" last night that left me feeling defeated. I felt like I was finally on the right track and had some hope that I might get some help soon- but her message made me question myself yet again. . . I've had several tests come back abnormal, out of normal range, and yet every time that happens I'm told it isn't abnormal ENOUGH to pursue. 🤔 What are the ranges for then?!? Surely there is a difference between NORMAL and OPTIMAL?!? What about the fact that I've been dealing with dozens of symptoms for two years with no answers?!? . . I tried to take it into my own hands and make my own appointment but was told I need a referral. From the doctor who doesn't believe this is the route I should go. And it will likely take 1-2 weeks just to get an appointment and then at least a month for the actual appointment. . . So. Frustrated. . . My symptoms don't take weekends or holidays off. I'm over here struggling every single day while I wait for somebody to call me back. Finding a good doctor is a full time job and pretty much impossible. . . I try to stay positive. I try to show up every day no matter what. But some days I want to lay in bed and drown my misery with food. Some days it just feels too difficult to put on the happy face. Today is one of those days. . . But I'm drinking my pre-workout and I'm going to blast the gangsta rap and get my heart rate up. Maybe it will help, maybe it won't, but I just don't have it in me to give up.
연약한 보조운동

스모데드 170 7회
밴트오버스쿼트 60 8회 3셋
슬로우 스내치 3회 5셋
#powerclean #squats #스쿼트 #weightlifting #역도 #쇠질청년단 #wendler531 #powerlifter
#파워리프팅 #deadlift
택사스메소드 버림요

내 연약한 체력으로 더 이상 못할 것 같에서

다시 웬들러 531로 돌아왔슴다

#powerclean #squats #스쿼트 #weightlifting #역도 #쇠질청년단 #wendler531 #powerlifter
#파워리프팅 #deadlift
We can't always hit our goals. Came up 50% short on this at 280x4. But any day with squats is better than no squats at all!
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#gains #weightlifting #fitfam #barbellslayer #beastmode #wendler531 #wendler #squats #fitdad #legday #lifting #fitnessmotivation #fitness
So after 4 months of strength training @athleticstrengthaustralia I had my blood pressure checked. Have been on a mild blood pressure tablet for about a year now. Blood pressure remained stubbornly high at around 175/105 on the meds. 2 months after starting training and it had come down to about 155/97....still too high. Now after 4 months training and no changes to meds bp now 136/72.... woohoo! Best it's been in absolutely years! And I owe it all to Ant and his awesome training @athleticstrengthaustralia. Cheers💪
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#athleticstrengthaustralia #wendler531 #bestmeicanbe #mentalhealth #betterhealth #fit
So after 4 months of strength training @athleticstrengthaustralia I had my blood pressure checked. Have been on a mild blood pressure tablet for about a year now. Blood pressure remained stubbornly high at around 175/105 on the meds. 2 months after starting training and it had come down to about 155/97....still too high. Now after 4 months training and no changes to meds bp now 136/72.... woohoo! Best it's been in absolutely years! And I owe it all to Ant and his awesome training @athleticstrengthaustralia. Cheers💪 . . #athleticstrengthaustralia  #wendler531  #bestmeicanbe  #mentalhealth  #betterhealth  #fit 
#deadlift 
Warm up
5-165
5-185
5-205

Strength check
1-275
1-315
1-335 video

Bodybeast back and bis

#bodybeast #bodybuilding #bodybuildingcom #wendler531
Worked up to a decent single on high bar squats yesterday and broke my current low bar PB by 1kg and I was wearing flats 😂
Excited to see where I am come comp time as last time I maxed out on high bar I hit 170 in wraps and got a 180 at comp. This is 186kg in sleeves so hopefully hit that illusive 200kg come comp time!
Worked up to a decent single on high bar squats yesterday and broke my current low bar PB by 1kg and I was wearing flats 😂 Excited to see where I am come comp time as last time I maxed out on high bar I hit 170 in wraps and got a 180 at comp. This is 186kg in sleeves so hopefully hit that illusive 200kg come comp time!
The Deload week is finally over!
I take my deload weeks to try different training styles (muscle ups) and just mess around in general 😂 
I also cut out caffeine for the whole week to try reduce my tolerance 💉
But now it's time to get stuck into some heavier weight. This next training block of 531 is going to be very testing as it's my 6th cycle. This means I've added 30kg to my squat and deadlift, and 15kg to my OHP and bench on all sets (but not necessarily my 1rm) in 6 months. This could be the cycle where I don't hit my required numbers 😱
The Deload week is finally over! I take my deload weeks to try different training styles (muscle ups) and just mess around in general 😂 I also cut out caffeine for the whole week to try reduce my tolerance 💉 But now it's time to get stuck into some heavier weight. This next training block of 531 is going to be very testing as it's my 6th cycle. This means I've added 30kg to my squat and deadlift, and 15kg to my OHP and bench on all sets (but not necessarily my 1rm) in 6 months. This could be the cycle where I don't hit my required numbers 😱
Left: Leanest I managed to get @ 155lbs last June before starting my bulking

Right: Current physique @ 162lbs 
Strength has picked up quite decently since I started eating more. Haven't really been counting though. With my generally poor appetite, I just try to eat as much as I can. 😂
Left: Leanest I managed to get @ 155lbs last June before starting my bulking Right: Current physique @ 162lbs Strength has picked up quite decently since I started eating more. Haven't really been counting though. With my generally poor appetite, I just try to eat as much as I can. 😂
The impossible is nothing. Sometimes you set up barriers, say that this thing or that thing is impossible; really what you're doing is limiting your potential. Instead, focus on the incremental goals, conquer one small step toward that 'impossible' goal at a time. Before you know it, you'll do the impossible. My #legday today was just one such instance! Three weeks ago I hit a PR of 225x7, but today I got 225x9! Let's go! #squats #quads #Wendler531 #bulking
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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 #squatlife #flex #physique #iifym #fitness #motivation #lifting #powerlifting #instafit #photooftheday #liveinspired
The impossible is nothing. Sometimes you set up barriers, say that this thing or that thing is impossible; really what you're doing is limiting your potential. Instead, focus on the incremental goals, conquer one small step toward that 'impossible' goal at a time. Before you know it, you'll do the impossible. My #legday  today was just one such instance! Three weeks ago I hit a PR of 225x7, but today I got 225x9! Let's go! #squats  #quads  #Wendler531  #bulking  . . . Go to www.rspnutrition.com and use RSPMcDowgl at checkout to save 30%!!! . . #TeamRSP  @rspnutrition #bodybuilding  #transformation  #everforward  #fitfam  #inspiration  #rspnutrition  #gymlife  #gains  #bodytransformation  #squatlife  #flex  #physique  #iifym  #fitness  #motivation  #lifting  #powerlifting  #instafit  #photooftheday  #liveinspired 
After a whole summer of #wendler531 #standingoverheadpress #benchpress #squats #deadlift trying to stay strong while dropping some weight. Looks like I'll break that 500lb bench by Christmas, and maybe 700 on the squat and deadlift by next March.  Maybe I'll do a #powerlifting meet one day, maybe I won't, but I enjoy this shit. That's all #thebatsinghs
145lbs x 8 stiff leg deadlifts after a massive squat PR today. Forgot to film on phone oops. But got 155lb high bar squats for 10 reps. Oooh the gainz. #kneesweakarmsareheavy #fitnesslife #wendler531 #strongnotskinny #fitnessjourney #fitnessmotivation #powerlifting #girlswholift #girlswhopowerlift #deadlifts #stifflegdeadlifts #futurewrapper #fitchick #fitchicktobe
Cycle 6, Week 1, Day 1 (Repeat of last cycle)
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I'm baaaaaack. Today felt good! Didn't want to push things too much, and my legs are already sore, but I'm pain free ^^. Also sorry for wearing all black lmao. All weight in pounds. •
Squat: 3x200, 3x230, 4x260*, 1x280*, 5x200
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OHP: 3x100, 3x110, 3x125, 1x135, 6x100
Cycle 6, Week 1, Day 1 (Repeat of last cycle) • I'm baaaaaack. Today felt good! Didn't want to push things too much, and my legs are already sore, but I'm pain free ^^. Also sorry for wearing all black lmao. All weight in pounds. • Squat: 3x200, 3x230, 4x260*, 1x280*, 5x200 • OHP: 3x100, 3x110, 3x125, 1x135, 6x100
Crushed by the second rep. Right knee feeling funky.
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Set 1 - 295 lbs x 5
Set 2 - 335 lbs x 3
Set 3 - 370 lbs x 1 (shown)
Sets 4-8 - 295 lbs x 5 (last set shown)
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#wendler531
Crushed by the second rep. Right knee feeling funky. . Set 1 - 295 lbs x 5 Set 2 - 335 lbs x 3 Set 3 - 370 lbs x 1 (shown) Sets 4-8 - 295 lbs x 5 (last set shown) . #wendler531 
That time again, Monday and its leg day...110kg squat accomplished!! Got 4 straight reps when I was meant to get 1. So happy with my core lift strength at the moment. I would never have imagined hitting 110kg on squat a year ago. Next goal is 120 and then to keep working on up. Legs are improving massively since I started Wendler 531! I train them twice a week, one day strength focussed and the other focuses on hypertrophy and mobility. Hope everyone's Monday was productive!
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#instagood #wendler531 #feelingpositive #mondaymotivation #legday #goals #smashed #110kgsquats #quads #Hamstrings #calves #cardio #hiitcardio #hiit #gym #strength #bodybuilding #legdaybestday #powerlifting #mypre #bulklife #fitlife #health #fitness #bulk #gains #myprotein #commitment #dedication
That time again, Monday and its leg day...110kg squat accomplished!! Got 4 straight reps when I was meant to get 1. So happy with my core lift strength at the moment. I would never have imagined hitting 110kg on squat a year ago. Next goal is 120 and then to keep working on up. Legs are improving massively since I started Wendler 531! I train them twice a week, one day strength focussed and the other focuses on hypertrophy and mobility. Hope everyone's Monday was productive! --- #instagood  #wendler531  #feelingpositive  #mondaymotivation  #legday  #goals  #smashed  #110kgsquats  #quads  #Hamstrings  #calves  #cardio  #hiitcardio  #hiit  #gym  #strength  #bodybuilding  #legdaybestday  #powerlifting  #mypre  #bulklife  #fitlife  #health  #fitness  #bulk  #gains  #myprotein  #commitment  #dedication 
Today felt like a heavy deadlift day and it was fantastic! Got my 250 back!!! Then did some deficits! Pretty excited about my 250 though! #deadlift #deads #barbell #barbellbrigade #posteriorchain #strongwomen #strongissexy #strongcore #powerlifting #powerliftingwomen #fit #fitlife #fitistheshit #womenwholift #liftheavyshit #5/3/1 #wendler531 #diligence #nevergiveup #trainer #trainerlife #sacramentotrainer #crossfit #crossfitmasters
Squat day ... #week1 #wendler531 : 370 lbs X 10 reps
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Great leg workout as Finisher. Working on these wheels. -
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#Squat #squats #bigger #stronger #fitter #movingweight #lifting #weightlifting #liftingweights #beastmode #strength #gains #gainz #muscle #firefighter #firefighterfit
W14D1 of 531, last set of deadlifts at 385x5. I had to "reset" on the 4th and 5th rep, and the 4th rep still looked nasty.
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Reasons why this deadlift session sucked: my fingers on my right hand are still not 100%, the platform isn't level, I was using some 45 lb hex plates, I can't use chalk at this gym (but I did), the belt was pinching my fupa, I woke up late, my mustache was blocking my airway, and I didn't wear short enough shorts.
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#noexcuses #alltheexcuses #deadlift #deadlifts #powerlifting #powerlifter #strongman #bodybuilding #strength #training #trainingnotexercise #fitness #fitnessmotivation #531 #wendler531 #ironfest
W14D1 of 531, last set of deadlifts at 385x5. I had to "reset" on the 4th and 5th rep, and the 4th rep still looked nasty. . Reasons why this deadlift session sucked: my fingers on my right hand are still not 100%, the platform isn't level, I was using some 45 lb hex plates, I can't use chalk at this gym (but I did), the belt was pinching my fupa, I woke up late, my mustache was blocking my airway, and I didn't wear short enough shorts. . #noexcuses  #alltheexcuses  #deadlift  #deadlifts  #powerlifting  #powerlifter  #strongman  #bodybuilding  #strength  #training  #trainingnotexercise  #fitness  #fitnessmotivation  #531  #wendler531  #ironfest 
All I see is green lights #Nf #greenlights #chestday #wendler531 185x5 205x3 230x1
Week 2. Deadlift.
Top set of 335x3
Rule 1. Never miss a Monday. Rule 2. Deadlifts are for Monday's
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#allhart #barbell #powerlifting #wendler531 #deadlift #fitness #goodlife #calgary
#ohp tonight. Got these 80kg up for 2 reps bit failed to get 85kg up for 1. Really good session though.....3 sets of chins with only a very small jump up....getting better and better at these.....small drop in body weight probably helps too 😂😂
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#wendler531 #wendler #531 #garagegym #homegym #gym #barbell #training #strength #workout #strong #fit #fitfam #fitness #powerlifting #weightlifting #weights #weighttraining #lift #lifting #iron #gymtherapy #mytherapy #overheadpress #overheadpressing #militarypress #pushpress #pressing
#ohp  tonight. Got these 80kg up for 2 reps bit failed to get 85kg up for 1. Really good session though.....3 sets of chins with only a very small jump up....getting better and better at these.....small drop in body weight probably helps too 😂😂 ⚪🔵⚪🔵⚪🔵⚪🔵⚪🔵⚪🔵⚪🔵⚪ #wendler531  #wendler  #531  #garagegym  #homegym  #gym  #barbell  #training  #strength  #workout  #strong  #fit  #fitfam  #fitness  #powerlifting  #weightlifting  #weights  #weighttraining  #lift  #lifting  #iron  #gymtherapy  #mytherapy  #overheadpress  #overheadpressing  #militarypress  #pushpress  #pressing 
As my last post explained. It's not all PRs every week. 🏋️ You have to put in the consistent work and over time they will come. 📈 That's how progress is made. 💪
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Day in and day out you see people testing their lifts. Expecting progress overnight but that's not how it happens in any facet of life. 🙈
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This slows progress. 📉
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These weights aren't too heavy yet. But the programme is mapped and they get heavy fast. So I'm sticking to the programme. 📝
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My goals are mapped for a month's time, 6 months time and a year's time. So do what needs to be done today. ⏳🌅🌇🌃
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TC 🎥
As my last post explained. It's not all PRs every week. 🏋️ You have to put in the consistent work and over time they will come. 📈 That's how progress is made. 💪 . Day in and day out you see people testing their lifts. Expecting progress overnight but that's not how it happens in any facet of life. 🙈 . This slows progress. 📉 . These weights aren't too heavy yet. But the programme is mapped and they get heavy fast. So I'm sticking to the programme. 📝 . My goals are mapped for a month's time, 6 months time and a year's time. So do what needs to be done today. ⏳🌅🌇🌃 . TC 🎥
5 slow as shit singles with 220kg to hurt the ego.
5 slow as shit singles with 220kg to hurt the ego.
436kcals of nutrient-dense post-training goodness .... Week 2 of my 16-week cutting program --- macros are adjusted appropriately to accommodate the 8.2 pound loss. 👍

Swipe left for details .... 😋
436kcals of nutrient-dense post-training goodness .... Week 2 of my 16-week cutting program --- macros are adjusted appropriately to accommodate the 8.2 pound loss. 👍 Swipe left for details .... 😋
A 3%, then a 6% gain from the 175 press I did at the end of my heaviest amrap set of the month. 180 followed by my new all time best strict press of 185. A 15% jump from where I was 8 weeks ago. Very pleased
#overhead #overheadpress #strictpress #PR #alltimebest #gains #wendler #wendler531 #testweek
#Repost @g0thamsreck0ning (@get_repost)
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Yesterday's bench session. Top two sets at 205x3 and 230x6. Form is looking better and better as I keep getting more and more comfortable in it! 👌🏻
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#teamsavagestrenth #bench #powerlifting #wendler531 #strengthtraining #weightlifting #progress #goals #nationalbenchday
If you said you went to the gym in the morning but didn't film it.. did it even happen?..this was the sleepiest 365lbs triple btw.
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Ps.. #GGG Should've won.
Pss.. #BigRamy also should've won.
If you said you went to the gym in the morning but didn't film it.. did it even happen?..this was the sleepiest 365lbs triple btw. . . Ps.. #GGG  Should've won. Pss.. #BigRamy  also should've won.
Folks - here it is - week one results from my initial 16-week cutting program 🙌🙌🙌🙌 I get that it's water in this first week --- this ain't my first rodeo 😜but I'm pretty stoked about this kickoff 👍

Swipe left for a ton of details 😘
Folks - here it is - week one results from my initial 16-week cutting program 🙌🙌🙌🙌 I get that it's water in this first week --- this ain't my first rodeo 😜but I'm pretty stoked about this kickoff 👍 Swipe left for a ton of details 😘
Ha I think I've forgotten how to kip, 9 bar muscle ups last set today after the #wendler531 back squats @rebelcfit , I don't do a lot of kipping anymore. It's true sometimes if you don't use it you loose it. 
Tried a few with big hip snap and it was all un-coordinated 😂😂😂 .
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#crossfitsouthbrooklyn #crossfit #crossfitcork #fit #muscleup #bodyweight #kipping #cork #fitspoo #fitfam #irishfitfam #steakneggs
'Twas a good leg day today after a weekend off. Last day of Wendler before retesting on Sunday and all indications looking positive. 
#legday #skwaat #wendler531 #backsquat #muscleworks