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  • imr44nk
    Imran Khan
    @imr44nk

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#didlift today, slowly getting back closer to 100%, seems to be hips that are causing majority of the pain. Being as flexible as a brick doesn't help πŸ˜‚
So, after lots of hip stretches, 220kg, on which my grip starting going on right hand right near lockout hence the dodgy pull and lock πŸ™πŸ™ stiff bar with crappy grip so I know I've got this at comp on comp bar. Happy with speed πŸ’ͺπŸ»πŸ‘πŸΌ
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
#didlift  today, slowly getting back closer to 100%, seems to be hips that are causing majority of the pain. Being as flexible as a brick doesn't help πŸ˜‚ So, after lots of hip stretches, 220kg, on which my grip starting going on right hand right near lockout hence the dodgy pull and lock πŸ™πŸ™ stiff bar with crappy grip so I know I've got this at comp on comp bar. Happy with speed πŸ’ͺπŸ»πŸ‘πŸΌ ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree  #raw 
Bench is ticking over nicely, shoulders felt a little tight today but still finished off with a top double at 127.5kg followed by 3x3 122.5kg, 3rd set shown.
Feeling confident for a 140kg at least at finals.
Back aches stayed away, very minor ache at the end. Bit of elbow ache, but nothing stopped me today.
Good day at last πŸ’₯πŸ‘πŸΌπŸ’ͺ🏻
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
Bench is ticking over nicely, shoulders felt a little tight today but still finished off with a top double at 127.5kg followed by 3x3 122.5kg, 3rd set shown. Feeling confident for a 140kg at least at finals. Back aches stayed away, very minor ache at the end. Bit of elbow ache, but nothing stopped me today. Good day at last πŸ’₯πŸ‘πŸΌπŸ’ͺ🏻 ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree  #raw 
So life got a little better today πŸ˜€ spent what seemed like forever stretching #hips/ #glutes and #hamstrings before starting #skwaats today.
Must have worked as I had an pain free-ish session today. Decided old work on hitting minimum depth as well, which was a bit hit and miss.
My transition from hole to initial #skwot phase is still not great, but that makes me feel more confident I might pull off a decent number at Finals.
Top single 190kg, vid shows all singles from 160kg
Working sets 2x3 @175kg, was going for a 3rd but minor ache made me stop and not risk it πŸ‘πŸΌ1st set shown
Much happier today, may still get that 600+ total a month before my 40th after all πŸ’ͺ🏻πŸ’ͺ🏻😁
#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
So life got a little better today πŸ˜€ spent what seemed like forever stretching #hips / #glutes  and #hamstrings  before starting #skwaats  today. Must have worked as I had an pain free-ish session today. Decided old work on hitting minimum depth as well, which was a bit hit and miss. My transition from hole to initial #skwot  phase is still not great, but that makes me feel more confident I might pull off a decent number at Finals. Top single 190kg, vid shows all singles from 160kg Working sets 2x3 @175kg, was going for a 3rd but minor ache made me stop and not risk it πŸ‘πŸΌ1st set shown Much happier today, may still get that 600+ total a month before my 40th after all πŸ’ͺ🏻πŸ’ͺ🏻😁 #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree  #raw 
Just have to get used to crap days now, back/hip pain is really frustrating. Working on muscle activations and deep roller helps.
Just about hit a top #deficitdeadlift at 185kg, I was locked in so tight so as to not allow pain to kick in, might need a mouth guard in future as my teeth really took a grinding πŸ˜‚πŸ˜‚
Couldn't really do working sets after, just a triple at 165kg.
I'll take what I can get at the moment, just need to crawl my way to the Finals and hope it clicks on the day πŸ‘πŸΌ
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
Just have to get used to crap days now, back/hip pain is really frustrating. Working on muscle activations and deep roller helps. Just about hit a top #deficitdeadlift  at 185kg, I was locked in so tight so as to not allow pain to kick in, might need a mouth guard in future as my teeth really took a grinding πŸ˜‚πŸ˜‚ Couldn't really do working sets after, just a triple at 165kg. I'll take what I can get at the moment, just need to crawl my way to the Finals and hope it clicks on the day πŸ‘πŸΌ ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree  #raw 
Not be able to finish #skwaats working sets meant I had just enough energy to hit micro PBs on #pausebench 
Top single 137.5kg
Working sets 3x5 @117.5kg 3rd set shown

Finished with some #reversecurls 
Off to stretch and get this back pain under control πŸ™πŸ™
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
Not be able to finish #skwaats  working sets meant I had just enough energy to hit micro PBs on #pausebench  Top single 137.5kg Working sets 3x5 @117.5kg 3rd set shown Finished with some #reversecurls  Off to stretch and get this back pain under control πŸ™πŸ™ ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree  #raw 
Hideous day today. Long drive back from #blackpoolairshow yesterday due to traffic, so stiff as a board. 
Spent ages stretching and activating #glutes #hamstrings #lats managed to squeeze a painful 185kg #lowbarsquat out, but couldn't do any working sets after. 
This is meant to be my minimum starter at #bpufinals and ordinarily this would move well.

Weight wasn't an issue, but nerve like shock pain went thru my lower back starting on left side above glutes. This is becoming literally, a pain in the ass.
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
Hideous day today. Long drive back from #blackpoolairshow  yesterday due to traffic, so stiff as a board. Spent ages stretching and activating #glutes  #hamstrings  #lats  managed to squeeze a painful 185kg #lowbarsquat  out, but couldn't do any working sets after. This is meant to be my minimum starter at #bpufinals  and ordinarily this would move well. Weight wasn't an issue, but nerve like shock pain went thru my lower back starting on left side above glutes. This is becoming literally, a pain in the ass. ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree  #raw 
One of my hardest ever #didlift days. I have a PB of 235kg but have only ever done reps once at 200+ and that was just before last qualifier in March!
So top single 215kg, stiffest bars ever in this gym, no give at all, so comp bar will be much easier for me.
Then 3x3 at 205kg nearly killed me. Absolutely ruined after this. 
Video shows 200kg/215kg and 2nd set at 3x3 205kg
Some leg assistance to finish
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
One of my hardest ever #didlift  days. I have a PB of 235kg but have only ever done reps once at 200+ and that was just before last qualifier in March! So top single 215kg, stiffest bars ever in this gym, no give at all, so comp bar will be much easier for me. Then 3x3 at 205kg nearly killed me. Absolutely ruined after this. Video shows 200kg/215kg and 2nd set at 3x3 205kg Some leg assistance to finish ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree  #raw 
Despite rigorous warm up, shoulders and traps felt really tight. 
Hit 135kg again, but still not any faster than last week. 
#pausebench 135kg x1
Working sets 3x3 @120kg
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
#highbar #skwaaats today with #pause Everything generally felt stiff and creaky today, so felt horrible but numbers done.
Top single 157.5kg
Working sets 2x3 @142.5kg
Elbows tried it on but managed to keep them calm πŸ˜‚πŸ‘πŸΌ
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
#highbar  #skwaaats  today with #pause  Everything generally felt stiff and creaky today, so felt horrible but numbers done. Top single 157.5kg Working sets 2x3 @142.5kg Elbows tried it on but managed to keep them calm πŸ˜‚πŸ‘πŸΌ ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree  #raw 
So I'm on the list for the finals without having to chase my paperwork πŸ˜‚πŸ˜‚
Flight 2 on Sunday for me, getting nervous and excited now.  @john.devlin.9862 @paulbaker74 what class are you guys in raw/classic?
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
So I'm on the list for the finals without having to chase my paperwork πŸ˜‚πŸ˜‚ Flight 2 on Sunday for me, getting nervous and excited now. @john.devlin.9862 @paulbaker74 what class are you guys in raw/classic? ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree  #raw 
#deficitdeadlift day, and everything felt solid. Controlled the weight a bit more rather than moving at speed just to play safe πŸ‘πŸΌ
Top single 190kg
Working sets 2x5 @170kg small readjustment after 3rd rep as bar shifted to the left, then a hold for some grip work at the end. 
Some assistance work #closegriprows.
Feeling better by the day πŸ‹πŸΎπŸ‘πŸΌπŸ’ͺ🏻
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
#deficitdeadlift  day, and everything felt solid. Controlled the weight a bit more rather than moving at speed just to play safe πŸ‘πŸΌ Top single 190kg Working sets 2x5 @170kg small readjustment after 3rd rep as bar shifted to the left, then a hold for some grip work at the end. Some assistance work #closegriprows . Feeling better by the day πŸ‹πŸΎπŸ‘πŸΌπŸ’ͺ🏻 ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree  #raw 
Finally figured out how to stitch multiple videos together, so all my working sets in in one vid today πŸ‘πŸΌ
Pain free, struggle free day today, which was more important than weight shifted. 
#lowbarsquats top single 180kg
Working sets 3x3 @165kg
#pausebench top single 135kg
Working sets 3x5 @112.5kg

Bunch of assistance work to finish. Was hoping top single on bench to move faster, but hit this 3 times in two weeks so very confident of this as a starter at #BritishFinals
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree #raw
Finally figured out how to stitch multiple videos together, so all my working sets in in one vid today πŸ‘πŸΌ Pain free, struggle free day today, which was more important than weight shifted. #lowbarsquats  top single 180kg Working sets 3x3 @165kg #pausebench  top single 135kg Working sets 3x5 @112.5kg Bunch of assistance work to finish. Was hoping top single on bench to move faster, but hit this 3 times in two weeks so very confident of this as a starter at #BritishFinals  ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree  #raw 
So final deadlifts of this week were a grind. Minor twinge above left side of butt made an appearance. I kept it in check with lots of stretching and rehab type movements, but this 180kg was top single. Happy I held form despite twinge.
Typing this up the day after, and have now followed all stretches to the letter from @coach_wodyn and I feel perfect, no niggles or twinges.
I need to take my time on my prep work and warm ups, getting too old to speed things up πŸ˜‚πŸ˜‚
Finished on 170kg x3, but I feel as though I'll be 100% tomorrow so hopefully can get a 4 plate #skwaat moving decently.
Confident #didlift will back back to normal@next week as well.
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree
So final deadlifts of this week were a grind. Minor twinge above left side of butt made an appearance. I kept it in check with lots of stretching and rehab type movements, but this 180kg was top single. Happy I held form despite twinge. Typing this up the day after, and have now followed all stretches to the letter from @coach_wodyn and I feel perfect, no niggles or twinges. I need to take my time on my prep work and warm ups, getting too old to speed things up πŸ˜‚πŸ˜‚ Finished on 170kg x3, but I feel as though I'll be 100% tomorrow so hopefully can get a 4 plate #skwaat  moving decently. Confident #didlift  will back back to normal@next week as well. ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree 
So first @skwaats since last week, a bit paranoid because I kept thinking that my back twinge might come back πŸ™ˆ but it was good πŸ˜€ 
Finally back on #lowbar as well, took a few sets to get used to it again but elbows behaved πŸ‘πŸΌ
So back on track, today started with #pausesquats up to a top single 152.5kg then 2x3 @142.5kg  aimed for a touch past parallel rather than sinking right down, as this is harder for me. Moved nicely.
#pausebench top single 132.5kg then 3x3 @117.5kg
Done t-shirt muscle work to finish
Happy again, πŸ‘πŸΌπŸ’₯πŸ‹πŸΎπŸΎ
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree
So first @skwaats since last week, a bit paranoid because I kept thinking that my back twinge might come back πŸ™ˆ but it was good πŸ˜€ Finally back on #lowbar  as well, took a few sets to get used to it again but elbows behaved πŸ‘πŸΌ So back on track, today started with #pausesquats  up to a top single 152.5kg then 2x3 @142.5kg aimed for a touch past parallel rather than sinking right down, as this is harder for me. Moved nicely. #pausebench  top single 132.5kg then 3x3 @117.5kg Done t-shirt muscle work to finish Happy again, πŸ‘πŸΌπŸ’₯πŸ‹πŸΎπŸΎ ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree 
And finally, to wrap up today's #didlift session, which makes up do some of my missed ones πŸ‘πŸΌ a ropey 220kg, overthought the setup so initial drive was crap πŸ˜‚πŸ˜‚
220kg, felt OK, 5 weeks to have this for reps before finals πŸ’ͺπŸ»πŸ‘πŸΌ
Nice to see @joshgorillabrown smashing out bench that I struggle for #1rm πŸ˜‚πŸ˜‚ Very happy now, time to rev this up πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree
And finally, to wrap up today's #didlift  session, which makes up do some of my missed ones πŸ‘πŸΌ a ropey 220kg, overthought the setup so initial drive was crap πŸ˜‚πŸ˜‚ 220kg, felt OK, 5 weeks to have this for reps before finals πŸ’ͺπŸ»πŸ‘πŸΌ Nice to see @joshgorillabrown smashing out bench that I struggle for #1rm  πŸ˜‚πŸ˜‚ Very happy now, time to rev this up πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻 ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree 
Had @coach_wodyn tweak my setup, this will take some practise to get used to, but once I got going it felt pretty smooth
Vid of 210kg
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree
So after 2 days of what felt like paralysis πŸ˜‚ and every morning since last Thursday struggling to get out of bed, saw the Dr today @coach_wodyn ...... and no surprises fixed again, and having not deadlifted for a week, went to a top single of 220kg; that's heaviest since last comp. 
God he's good, even tho' I was inches from losing my testicles πŸ˜‚πŸ˜‚ Those who know, know.
Very happy now, time to get back onto program and get this prep revved up for British Finals.
Video of decent moving 200kg
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree
So after 2 days of what felt like paralysis πŸ˜‚ and every morning since last Thursday struggling to get out of bed, saw the Dr today @coach_wodyn ...... and no surprises fixed again, and having not deadlifted for a week, went to a top single of 220kg; that's heaviest since last comp. God he's good, even tho' I was inches from losing my testicles πŸ˜‚πŸ˜‚ Those who know, know. Very happy now, time to get back onto program and get this prep revved up for British Finals. Video of decent moving 200kg ---------------------------------- #powerlifting  #strengthtraining  #bench  #overheadpress  #fitness  #cardio  #crossfit  #abpu  #bpu  #britishpowerliftingunion  #rehab  #prehab  #deadlifts  #bench  #teamnocalves  #squats  #squatsfordays  #deficitdeadlift  #straightlegdeadlifts  #glutenfree 
Here we go again, I got a feeling it's gonna hurt today with @coach_wodyn but if you need it fixing, he is THE man
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#powerlifting #strengthtraining #bench #overheadpress #fitness #cardio #crossfit #abpu #bpu #britishpowerliftingunion #rehab #prehab #deadlifts #bench #teamnocalves #squats #squatsfordays  #deficitdeadlift #straightlegdeadlifts #glutenfree