405 @7-7.5. Haven’t done singles in about a month so getting back into it. Speed PRs tho finished my single and volume in about 35 minutes which is nice. Got to get faster let’s goooooo
Lol ok I realize this is actually my 365 triple not my single but whatever it basically just looked like the last rep of this set you get it
Meet recap. I decided to enter a meet 8 months after starting lifting to see how I like it. I used barbell medicine novice peaking template after completing the Bridge and starting strength nlp. The local federation allows first time lifters to participate as novices without the singlet (you can't qualify for anything though). Bodyweight : 210 lbs
Squat : 380 lbs/172.5 kg, missed the 1st on depth, repeated and got it, than got 408 lbs/ 185 kg (PR)
Bench press: Got the opener at 231 lbs/105 kg, missed 242/110 kg on the 2nd and 3rd. Couldn't use the max grip width as planned because the elbows of my 6'8" wingspan would hit the safeties. Had to change to a closer grip.
Deadlift: Opener good at 457 lbs/207.5 kg. 2nd attempt good at 479 lbs/217.5 kg (PR). Missed that 501 lbs/227.5 kg, not strong enough to pull it past my knees even with my long arms cheater leverage.
Friendly atmosphere and great organizers at Barbare Gym in Quebec City, me7t some cool people. The powerlifting community is really nice.
Remember the sabbath day, to keep it swoley.
That is definitely a direct quote from Exodus 20:8 in the King James Bible. In order to fulfill that commandment, it is important that we bench press. Reverend Austin Baraki (@austin_barbellmedicine) is assisted here by Deacon Jordan Feigenbaum (@jordan_barbellmedicine) as they begin the liturgy with 180 kilos. Note, as is my custom, I do not stoop to the usage of the vernacular pounds, so popular amongst the hoi polloi. #greek Yea, though if I did, I would mention that this is 396.8 pounds. Verily, 395 pounds is right out, especially in matters of the Holy Hand Grenade. #monty
I recently pointed out to Jordan that he appeared in no less than ten of my Instragram posts, or 6.25% of them at the time of calculation. He said, "I feel like that's a low percentage, Tom. Pls respond." Well, bro, I gotchu. Aquí está el número once. #spanish#sointernational I have provided your rabid fan base with that glute/hamstring tie-in profile photo that people have been demanding on your IG lives.
Bench press can be tough to shoot. People are laying down and the weights, bar, and other pieces of steel conspire to get in the way. When the bar is heavy, I do my best to stay out of the way of the lifter so as not to be distracting. I want to get people's faces in the frame in some fashion. Provided space allows, moving behind the lifter to clear the plates and the uprights can accomplish that. Of course, the time-honored crotch shot, which the bench press provides a lot of, is always an option. I would put "crotch option" in as a hasthtag, but, honestly, I am scared.
First @usapowerlifting meet in the books. All in all I’m happy with this performance. My main goal going into it was to go 9/9 which we accomplished. 3rd attempts:
Squat: 408# - PR
Bench Press - 297#
Deadlift - 500.5#
I greatly appreciate everyone’s support yesterday. Thanks to my wife @ladyray87 for always being supportive no matter the endeavor. Thanks to @crossfitandcatsandcarbs for coming and cheering me on yesterday. Thanks to @matt_svpc for meet day coaching and helping select attempts. Thanks to @msimonetti94_ for the support as well.
Also thanks to everyone for all of the text and social media messages I received. I was blown away by the support.
We are already looking for the next meet and I’m excited to see what other numbers I can achieve in the future.
This seems like a cool sport. I think I’ll hang around for a while. 😎
GPC Balkansko Prvenstvo Slovenia
Na ovo natjecanje nisam imao u planu ici, nisam se pripremao za njega, niti sam koristio sto sam trebao 😂, tek 3 mjeseca treniram PL i ovo je bilo jedno ogromno iskustvo za mene i korak među "velike decke". Nekada imate savrsene dane, savrsena natjecanja gdje sve ide po planu, a nekada jednostavno ne, prethodne 2 noci nisam uopce spavao, potpuno sam izgubio apetit (to mi se dogadja vec drugo natjecanje zaredom), sa 112kg u tjedan dana pao sam na 104kg, te se s natjecanja vratio sa temperaturom i upaljenim grlom, tako da je ocito temperatura bila razlog sto sam bio polumrtav citav dan 😂. Neke od stvari koje sam naucio su da sve sto dizete u teretani mozete zaboraviti kada dodjete na natjecanje, jer jedino na natjecanju se vidi pravo stanje stvari, "Deadlift bar" i sva druga "oprema" pomaze samo onima koji su nauceni na njega, nama koji smo navikli na klasicnu samo odmaze (Tako da provjereno - Deadlift bar vam nece sigurno dati 10kg gore cim ga primite u ruke, moze vam samo oduzeti) i zadnje sve ovo bi bilo nebitno da sam jaci. 😁
Jedno veliko HVALA @proteka sto mi omogucava bezbrizno bavljenje sportom i natjecanje jer bez njih nebi bilo niti mene, također hvala @petarfrancki
I @franckinovak za sve tokom ovih 2 dana, hvala @marijorukavina sto me uveo među najjace i sto svojim primjerom pokazuje da granice ne postoje, hvala @luka_kovac_23 i @mario_rengel i @plkmaksimum sto su me uveli u Powerlifting, hvala @hairy___potter na savjetima i za kraj hvala #netna sto me trpi
Vrijeme je za rad i da poskidamo neke rekorde jer ako ovo mogu nakon 3 mjeseca rada - granice ne postoje.
Christmas is just around the corner...
Come play with my bells🤣🤣no pun intended guys😏😜😆😁
I promise it will change your life!!! Lifting weights will...
Shape and "tone" your body
Give you more energy
Help you sleep better
Give you your life back!!!! This is only the tip of the iceberg
Get in touch if you want to start your health and fitness journey.
First powerlifting meet in the books, “Merry GainzZzmas” very fitting if I don’t say so myself. This was an awesome experience and lit a fire in my belly to future competition. I couldn’t of done it without my best good friend @marcus_james88 he held me down in a real way. @jordan_barbellmedicine & @austin_barbellmedicine Barbell medicine lit this fire and I’m very great-full. @michael.ray.dc & @alex_barbellmedicine gave me some great advice for prep and talked me off the proverbial ledge due to some aches and pains. I definitely left some in the tank but I’m super happy with how the meet went and everyone in my corner the support system I have is un real at times for the things I want to accomplish. I am eternally grateful for those people and they know who they are.
Squat 418, Bench 308, Dead 529 total= 1256 #merrygainzZmas#powerliftingmeet#barbellmedicine
Had a fun day at the meet. Hit some good numbers, and went 8/9.
Squat - 465, 490, and missed 505.
Bench - 355, 370, and 385. Left weight on the bar here. Pretty sure 400 was there.
Deadlift - 475, 500, and 520. This last attempt was just right.
Won the 220 open class.
TLDR: Life is hectic and frustrating right now, but I’m still training. Hit a 275lbs/~125kg bench PR today at a semi-lean 203lbs/~92kg bodyweight.
Now for the good stuff.
Training and life has been hella hectic the past 4 months, or so.
Trying to balance school, work, life, and trying to be a decent human to other humans has been a pain in the ass, to be honest. But we trying our best.
Add on top of that, a glute injury that has kept me from squatting and deadlifting heavy the past three months, has really brought me down. I didn’t realize how much these things actually mean to me, and when I can’t do them the way I want to, it sucks. A lot.
Alas, these things get better with time, and for the time-being, I am really proud of this.
That is all. Enjoy your weekend.
Powerlifter Actually Does Cardio?!
GPP day. Building work capacity.
Saturday, December 8, 2018 at 11:21 AM
Incline Bench Dumbbell Rows
Set 1: 45 lb × 8
Set 2: 45 lb × 8
Set 3: 45 lb × 8
Set 4: 45 lb × 7
Set 5: 45 lb × 7
Set 6: 45 lb × 7
Set 7: 45 lb × 7
Set 8: 45 lb × 7
Set 9: 45 lb × 7
Set 10: 45 lb × 7
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Set 5: 8 reps
Set 6: 8 reps
Finished with 20 second bike sprints followed by 100 second rests for a 20 total minutes.
Wanted to get a few deadlift videos before I wrapped up my current routine. First video was my first time deadlifting in the 300's a couple weeks ago, 325x1 @ RPE "8". Hard to tell but form was kind of shoddy, I was still getting used to using my straps and hadn't yet caved and started using my belt yet. Second and third videos are from yesterday. Started using my belt and it made a big difference. 335x1 @ RPE 8 and 315x3 @ RPE 9 respectively.
Bonus video: unbelted squats, 270x6 @ RPE 7. Just wanted to make sure I was hitting depth.
Post-call Friday night training let me know that it’s time for a de-load period.
Even though my programming is RPE-based, I had been secretly just running little LPs on all my prescribed exercises 🙊 and adding weight session to session (#novice ?) But last night I ran into a wall where I was not only unable to add weight...I could not move the weights I lifted last week. Stress accumulates and it be like that sometimes 🤓
Excited to see what @austin_barbellmedicine has in store for me for my next training block! 😈
Overload bench 252.5 x 4 @ 8.5, this was the other day. Today during rack pulls my low back fatigue, manifest into pain during my last set of 335 x 4 @ 9. Been feeling low back fatigue for a couple weeks now, and today my body responded. I felt a tweak on the second rep and had 2 more to go. I just reassured myself nothing is structurally wrong and finished of the set, but after close grip bench, I could barley RDL the bar. Training is going to proceed as normal until proven otherwise following my 2 day rest period. Its important to realize things happen in the gym, not to panic, but reassure and making the appropriate steps to maintain training. I plan to follow this week with a deadlift deload and squat deload if need be if pain hasn't subsided or disappeared as my low back pain is heightened during these two movements.
Sped up 4x, obviously
Up until this year I had never really leg pressed ever. Mainly because gym bros load up 800 lbs wearing knee wraps and do 2 inch knee bends, then proceed to brag about how much they can leg press. No one cares.
That being I'm starting to like them for high rep sets/myo reps. Here's 380 for 16>4>4>2, 20 second-ish reps in between. Good for a quad pump.
Deadlift w/belt: firstname.lastname@example.org, 315x6@7, 325@6@8
TnG Incline Bench: 110x8@6, email@example.com, firstname.lastname@example.org
Leg Press: 380x16>4>4>2@20sec myo reps
Rachael (@rachaelfisher) also represented Sydney Strength Training at the City Strength Cup a couple of weekends ago. She went 8/9 lifts, placing second in the -64kg class behind the strong Lauren Vanderkroft (@lauren_demee).
Bench Press: 62.5/67.5/70
Rach got personal bests in the Bench Press, Deadlift and Total. Check out her epic grind in the third video! 💪🏼
Some squats from last week -
1x3 @405 (PR)
Started a new block of training last week. Everything feels good but the squat has been taking off lately. Hit a triple for a PR at 405 and could of probably went up even more. They say patience is a virtue and it’s been paying its due lately.
Consistent exposure to variables such as volume, variation, frequency, intensity, etc. is what has helped me obtain a credible response to training. This is what I preach to my clients constantly rather than randomize training elements with unpredictability and wait to see if there’s a better response. There is really no broad view on these training variables because training and strength is specific to each individual. What is recommended is to establish these variables with the formula that works best for you.
Who else has hit a PR lately?
Happy Friday people.
Last warm up on singles for deads.
Looking back at this year. I did checked off many short term goals for powerlifting. Took a few IL state records while getting ready to compete as a Masters2 for this upcoming year.
My 40's started with hidden rectal cancer. I was given 40% to make it two years. Divorce rooted itself during treatments and surgeries.
I watched my oldest graduate college like a boss. Heard my youngest' voice deepen and was able to teach him to drive. Something that I dreamed about since the day he was born.
Found the love of my life. The "one". Established a med free life from my autoimmune disease that made it hard at times to walk a block with a cane.
All of it come back to this. Practicing & envisioning my next step to being a stronger person on and off the platform.
Being patient, knowing the "hard" is what makes it great!
I've witnessed alot of people being great this year.
HUGE beltless 2ct Pause deadlift PR- 500x1@9 after 475 flew up, got peer pressured into going for 500 and I’m glad I did. Shout out to @jordan_barbellmedicine and @austin_barbellmedicine for the great programming, using the same peaking block as my last meet because apparently that shit worked! 5 weeks out from @unitedbarbellinc classic ! @usapowerliftingny
Comin at ya with some videos this flex Friday!
This was my workout from the other day
Bench- worked up to a 1 rep then
3 sets of 6 reps at 95
Stiff legged deadlifts-
Kept these light because my back but they actually felt better on my back with my hips staying higher than regular deadlifts (as you can see from my face on the first rep 😣)
Finished off with DB incline press
Rest 20 sec
Cont with 4 reps + rest til failure
🎉 happy Friday everyone!
My favorite category of pinning combinations are “stacks”. There is no more definitive way to pin one’s opponent than to have his hips in the air and have his own body weight bearing on his own shoulders.
After Alex gets a reversal using a “knee in the hole”, he improvised a stack. I say improvised because I am not even sure there is a name for this particular combination. Also note that Alex uses his hips to drive his opponent over. Most young wrestlers do not take advantage of lower body strength.
Jaha, dax för fredag och SSB böj igen då. Det börja sådär men blev lite bättre på slutet. Böjen var tung idag.
Lutande bänken gick bättre men kändes lite ”off” i början men blev bättre desto mer jag körde.
Avslutade med myoreps i axelpress med hantlar och nu tar vi fredag!
Always...ALWAYS...Let me say it again....
ALLLLLLWAYYYYYSSSS......Finish what you start!
I'm under the weather and not FEELING strong. My mass hasn't changed. The muscles haven't gotten smaller. I have no injuries. My mind is not where it needs to be.
My focus is lost on random thoughts and it has my mind exhausted. -
As a kid, I struggled with finishing what I started because it was too hard. As an adult, I have made a promise to myself to never leave anything unfinished. -
Here, I am trying to finish my 5th set of pauses deadlifts. Only to come up 1 short. I could have stopped and given up. Then I remembered a quote about a man that has experienced defeat knows how to dig deep.
I got pissed at myself enough to crank out my last rep. It was still my mother f****ing set!
It was not impossible.
Most of the time, if you can’t do an exercise as well as you would like, it’s not because you have a mobility issue. It’s just because you have not practiced doing it.
What is the best way to get better at a skill? Do more of that skill.
In most cases, it really is that simple.
Welcome to Hell: All Things Tempo
Jk. I think Tempos can be really useful when utilized correctly. I think there’s also some confusion over how to use them. Here’s my take on them.
1) They can be useful in a situation where intensity needs to be decreased, either overall like post-meet (me) or for a specific movement, say if you’re dealing with an injury.
2) Speaking of injury, there is some evidence that tempos may be useful for tendinopathies. Otherwise, since injury vis-a-vis lifting is really just a load problem, tempos are great way to manage that since they force you to take some weight off the bar.
3) They’re also a pretty good way to feel your way through a movement pattern to improve your form. If you have trouble finding that groove on bench or finding your midfoot on squat, tempos may help you.
4/5) They’re also a great way to make it look like you’re not very strong and allthewhile make you really sweaty and work really hard—which makes you look even weaker. This might hold some people back from doing them correctly or forgoing then altogether. Just lose the ego, trust the process, and let the gains come to you. .
All that said, I don’t think “eccentrics” transfer over into any substantial concentric strength by some magic in eccentrics. They’ll mainly get you better at eccentrics, since adaptations are specific to the stress applied. For the same reason I don’t think fast tempos (“speed work”) carries over into more strength on your 1RM. 1RM’s are, by their nature, slow lifts. And speed reps are, by their nature, fast lifts. And again, adaptations are specific to the stress applied. .
All that said x2, do whatever makes your training fun and don’t let me bring you down. Enjoying your training and having good expectations about your training may be the most important thing out of all this.