500 for a set of 6 today on deadlifts. First day back officially since the meet and I'm feeling pretty darn good. Got new goals, new limits to break, new ideas to implement, and new motivation. Let's fooking go🤘🇺🇸!
Tuesday, August 21, 2018
* Record the heaviest weight used for each rep scheme
Deadlift (10 Rep)
Deadlift (5 Rep)
Deadlift (2 Rep)
20 T Planks
20 Bird Dogs
20 Weighted Glut Bridges
Athletes @xfit.chick and @joyjeezeparker
Okay so this is called a zercher deadlift. Today I did 565 lbs oh my conventional #deadlifts . Followed up by 635 lbs on #rackpulls . But I have to say this was the first time I've done a #zercherdeadlift . It definitely kick my ass on 225 lbs it's something I would like to start incorporating into my lifts as it most definitely can translate into strongman for Stone lifts down the road. #powerlifting . Also you'll notice I'm doing it off of blocks (plates) this is because my Mobility is not good enough to reach all the way down to start the lift until the weight is already in my arms then I have no choice but to go as low as possible. Hopefully I'll get some video of #zerchersquats this week.
BACK AT THE GYM.
Squatting 405lbs for 4sets - 3-5-5-3reps. Felt heavy as hell. I was crumbling on that last set as shown. Did a backdown set after 315x10.
Deadlifted too. Worked up to a 495lbs single. Then finished off with 405x5. It all felt heavy.
Did some light accessories. Single leg leg presses and seated leg curls.
Tried to do some cardio (steppers) at the end but gave up 3mins in 😂
The toes elevated RDL. There are a couple of reasons why I like to use this exercise:
1. It will add strength to the hamstrings. Because the toes are elevated, it pushes your weight to the back of your feet and forcing you to use more posterior chain muscles. It will also create more of a stretch in the hamstrings, and the muscle that is getting stretched the most is also getting recruited the most during the movement. In another words more gains for the hammies lol. This also means you’re less likely to cheat with your lower back and putting it at less risk of injury.
2. It makes a great active warm up exercise, which is what I was using it for today. As long as you can keep a neutral spine, it’s an awesome way to actively stretch the hamstrings and get them fired up before a workout.
You don’t need to go heavy on this, about 50-60% of your regular RDL. Going too heavy could cause you too round your back and would ruin it’s purpose. Do anywhere between 1-3 sets of 12 reps before you begin your lower body workout.
Remember, when doing these it’s not about how low you can go, but more so how far can you push your hips and bum back to create a comfortable stretch on your hamstrings. You want the balls of your feet raised about 1/2 inch to an inch and your knees should be roughly at a 15-20 degree angle. If your knees are bent too much, you’ll lose recruitment from the hamstrings.
I would considered this a more advanced exercise, so if you’re unable to do this exercise with an unloaded bar while maintaining a neutral spine (your back is rounding) then that means you’re probably not ready for a loaded hinge exercise yet.
There could be a number a number of reasons why your back is rounding, hamstrings are too tight , hip flexors are too tight or you’re just not familiar with the movement.
If it’s the latter, then you could begin with a banded pull through or a cable pull through. .
I will go over these two hinge exercises in my next video.
SO I ended up taking another week off last week because work and travel and life but IM BACK and I managed to work up to 415 for a single from a 2” deficit 😇 feeling SO good. @callousedhandspower @surgetonewlevels ⛓ ❄️
First day back so obligatory bathroom selfie. Started off today with some hand eye coordination, Kettle Bell Swings @ 36kg and Single arm Kettle Bell Snatches @ 16kg. 24 is feeling pretty good .
Video of my last round of an EMOM of 6 reps of Conventional Deadlift @ 315lbs. 6 rounds ☠️. Felt good though. Rounded out the day with a back pump 💪🏽
Hey, it’s been a minute. This meet footage is 3 weeks too late, but better late than never even though never late is better. (Audio and quality is not good so I had to put music over crop it, my bad 🤷🏻♂️😂)
2018 APF Summer Bash “15”
198lb/90kg Open Men’s Class
Squat: 424, 446, 457
Bench: 276, 292, 298
Deadlift: 502, 524, 546
Went 9/9, Finished with a 1300 total and got 1st Place in my class. I even got drug tested 😏
(Warning long caption**)
Really proud of this meet. I started this year at 247.8 lbs BW, weighed in at 197.1 for this meet. This is the first time I’ve ever finished 9/9, first meet below 220 lbs, and I did better at this body weight than I ever did at 220/231. I also had meet PRs in both Squat and Deadlift and was actually the last lifter in my flight for deadlifts. Getting 1st doesnt really mean much to me, because you never know who you’re going against. This sport, except at an elite level, really is you versus you. I’m proud of doing all this after a cut and dropping 50 lbs from the beginning of the year (didn’t lose, dropped weight: there’s a difference 😏💯). Going 9/9, always has been a goal of mine. Overall, this meet is easily my best, not just in results, but given all of the circumstances around it, I couldn’t have asked for a better meet. More motivated than ever, and if you know me, this meet is only a stepping stone. Jobs not done 💯🙏🏼🤙🏼
Song - Nowhere Fast by @Eminem
I’VE OFFICIALLY BEEN A POWERLIFTER FOR A YEAR TODAY😭❤️ A year ago I dropped out of my last figure prep, hired @tyler_jefferis, ordered all of my equipment, and signed up for my first meet! Managing to maintain my newb status tho, accidentally loaded 20lbs extra on the bar for my last bench warmup (no idea how🤷♀️) and was pissed off about how slow it moved... then I figured out it was actually my top set weight 75kg /165lbs & my mood flipped😅 Coach says he’s loading all my warmups for me at Centrals now and I can’t say I blame him🤦♀️
Alsoooo squwaat opener @ 130kg / 186.6lbs moving like I want it to😬
Cam & handoff: @natarieee__ @legz_only
What motivates you? What creates happiness in your life? For me, sports has always been my form of self-expression and stress management. It started with just me, as an individual, working on myself. Now, as a Physical Therapist, I am in a position to help you return to your active lifestyle and restore your passion.
Allow Me To Help You Bridge Rehab To Rx. All things Rehab and Performance Related. 👇👇👇
Today I went all out do some heavy load of squats and deadlifts. Block II of my program and already feeling the intensity. I squatted 430x4x6 then deadlifted 525x5x3. Videos shown were last sets of my workout.#13weeksout#93kgboiz
Tonight, I pulled my max (225) for 4 reps!!!!! 🤩🤩
Bryant and I got our squat and deadlift days switched up on us this week. When he told me we were deadlifting today, I was nervous about it since we had just done deads on Friday. But my sets flew!! I don’t even have the words to express how happy this made me. Can’t wait to step onto the platform in November! 😈
Shout out to my hype crew @identify_as_nonhuman @paleviking @pjgruen and @zonesmellingsalts for the kick in the ass. 😤 #girlswhopowerlift#girlswholift#powerlifter#powerlifting#deadlifts#deads#pullsumoeatbutt#gains#zonesmellingsalts
Episode 10 is live, @szatstrength and I chatted about his upcoming trip to strongman worlds, being a well conditioned strength athlete, and more! Dive in, give him a follow, and don’t forget to subscribe on iTunes to Bear Bones Radio, and Joeys show, Becoming the Lion Podcast! -
Link in bio!
No short cuts. No one but myself for motivation. No one to pace myself off of but myself. It’s harder than you think to workout alone. No miss counts or half reps to make myself look better. Rx for deadlifts were 155# I decided that would slow me down way too much so went with 125#. Hadn’t done double unders in many many months. There were a few struggles with the double unders but I pushed through. A toddler running in and out at times. Life of a full time working momma just trying to stay fit enough to chase this little girl around. 💪👊💯 #fitmomma#workingmom#deadlifts#burpees#doubleunders#sowhatsyourexcuse#nolies#notcompetingwithanyonebutmyself#garagegym
Leg Day ✅
I took a break from conventional deadlifts last training cycle to work on my sumo, but after giving it a fair chance, I decided to return to conventional because it feels more natural for me. Now just to beat my previous PR’s. 🏋🏻♀️
🥨3x5 w/225 lbs
🥨2x3 w/245 lbs (shown)
🥨1x4 w/245 lbs
I’M SO MAD I DIDN’T FILM THE LAST SET BECAUSE I HAVE NO PROOF! But only I’m repping out 5 again, it’ll be more exciting. No PR’s today.
2️⃣Front Squats (Paused)
🥨5x3 w/135 lbs
🥨3x1 w/145 lbs
3️⃣Bulgarian Split Squats
🥨4x5 each side
I don’t like these, so I don’t do them often, but I wanted a change today and didn’t feel like doing lunges or hip thrusts.
TUT, slow eccentric, pause at the top, 2-phase dropset so I can kill my quads. 🔥
Do you deadlift on leg day or back day? 🦁
It has been a while since I was able to get in some good deadlifts but today I was able to hit 425lbs two months after hip surgery
1. They’re Functional AF
We can argue all day about whether the squat or the deadlift is the king of exercises, but look: no caveman squatted under load. He slayed deer, lifted ’em, and dragged them back to his cave. We tend to use “lift” to describe almost any exercise, but a deadlift is straight up lifting something heavy off of the ground. It’s the alpha and the omega of lifting. Barring injury and other medical reasons, no human body should be incapable of a deadlift.
2. Gigantically Strong Glutes
The gluteus maximus is the biggest muscle in the body and of the three powerlifting movements, nothing targets the butt as hard as the deadlift. Strong glutes transfer to better endurance, power, and pain prevention— your heinie is the engine that drives your machine. Dormant butt syndrome is a real thing that causes back, hip, and knee pain to millions. Don’t be one of them!
3. Traps Like Bane (the Batman Villain)
Nothing says power like cobra-like traps. Deadlifts hit the posterior chain all the way up to the neck, and strong traps don’t just make you look like a badass, they make your shoulder and neck more resistant to injury. Hit ’em with deads!