Hurt my back this Friday after I lifted 115 kg deadlift. Strained it or something. Went back to the gym on Sunday for some light lifting and back again this morning for 70 kg 10 x 5 deadlifts and squats with 55 kg 5 x 3 and 45 kg 8 x 2. The back feels fine again 😃💪🏻 #squats#backpain#gothenburg#strongwomen#womenwhopowerlift
Just had an awesome session refining my technique on my 3 lifts with @nsnhighperformance . If you’re curious about powerlifting - get in contact with Joel - he is a legend and it’s awesome being a part of such an inclusive community 💪🏻
Everything is handprinted with #passion 🔥🔥 I just fell in love with #screenprinting a few years back & my amazing wife is the best at #photography that it almost didn’t make sense to combine our two passions into something that we could do together.
We both went through college at completely different paths than what we are on now. We just been blessed with the ability to chase after this crazy little dream one day at a time.
If there is anything that we can do to help you in anyway please don’t hesitate to ask.
We answer every single email, DM, & comment sent our way, so please don’t feel like you are bothering us, we are here for you ❤️
Shoulder superset ➕ core stability
[ft. my beautiful lifting faces 🤷🏽♀️]
Half Kneeling DB Shoulder Press + DB Lateral Raise
strength can be challenged in ALL positions,
I use a half kneeling stance here to challenge my core while overhead pressing + moving laterally
With a deload this week, my intensity is lowered, so I take these weeks to switch some things up.
Instead of my normal seated, bilateral shoulder presses and lateral raises...
I opted for this variation instead. 🔝
I lift less weight in this variation [perfect for my deload] while practicing form, challenging my muscles still but this time with the need to keep my balance.
💡HINT: Lean forward just a tad and keep a neutral spine [not tucking your butt but not arching your spine]
& keep your ribs CLOSED and under your shoulders, not splayed out and open.
Use a light weight when you start this variation so you can adjust to the balance aspect.
Finally took on the 10x10 challenge, and it was a fucking doozy. 135 lbs for over 100 reps. Swipe to see the first set, swipe again to compare to the last set. You can actually see the form unraveling (though honestly nowhere near as bad as I expected). 😅
Last set was AMRAP and I got to 13, but only the last 9 could fit in the 1 minute cutoff. First set took about 40 seconds to complete, last set took 1min, 20sec of brutal grinding. I'm so happy I completed this, even if it meant hobbling around for 3 days after. 😎
Not sure if it’s the humidity or what but these felt roughhhh today... What would the start of a new training block be without me struggling with something lol 🤷🏼♀️ happy with how the positioning has been looking overall lately so that’s a plus! 🤗
It’s a slow process but quitting won’t speed it up‼️ .
Today I REALLY struggled benching with my feet off the ground. This helps with flattening your back and it’s supposed to take any sort of leg drive out of the equation. As you can tell, my little legs were still trying to save me 😅 .
Benching with your feet in the air or on the bench will help with isolating your chest. You have a greater range of motion and you are making your chest do all of the work. Now obviously when I compete, I use my entire body to drive the weight through but right now I’m working on building a strong foundation for my chest; it’s not easy, I’m not perfect, and this just goes to show that I struggle too.
Deadlifting 4x5 It still felt challenging but it's getting better!
It's difficult to tell sometimes why our body isn't cooperating.
Is it the heat? 🔥
Am I eating enough?🍔🥗🍨 (well that's less likely 🙃but possible)
am I having an off day? 🤷♀️or in a bad mood?😒 I've found that
tracking everything you can really helps. It seems obvious. You have more information to go off of but not many people do it. Here's what I've been📝tracking:
🍍Food & nutrients 🏋🏼♀️workouts
⚖️body weight & mood
I've learned to pay more attention to the feedback my body gives me. More recently cutting out 90% of heavily processed foods and focusing on eating more fresh fruits 🍓veggies 🥒and lean protein 🐓 My skin has cleared and my energy improved. I still enjoy the "bad stuff" just much less frequently.
I'm not saying everyone should eliminate these types of foods. But I would suggest tracking some of the things mentioned if you're stuck in a rut or feeling like 💩
This is exactly how I’ve gotten to where I am today.
It’s not magic or any secret sauce, I just know exactly what I have and what I’m good at. I don’t build on top of me being a perfect business owner because running this business doesn’t come naturally to me. I know how to care about people & show them how important they are. #QuoteOfTheDay