Heavy-ish squat/deficit dead day today
Tried to slow down movements and concentrate on technique esp with my knees on squats.
80kgs 5 x8 Squats(1,4,5 shown)
82.5 3 x10 Deficit deads (1,3 shown)
Had too much preworkout so struggled pretty bad through the sesh with bracing, the fear for projectile vom was real 🤢
Today was ALL KINDS of hell yeah.
Bench day always has me all ‘Bro, can you even lift?!’ but I redeem myself on deadlift day.
I accidentally did 225 last week so I decided I’d just go for 235 this week (third video). It was way easier to move than I thought it would be so I did 245 (second video). That also went up quickly so I decided to load it to 250 and settle there for my working sets (first video). A month ago I couldn’t move 185 for more than 2 reps without straps. I’m still waiting to call those in.
Some days are wins and I’m down with reveling in that when it happens. If you’re going to take the good with the bad, don’t forget to really take the good.
Feeling like garbage today but 147.5kg/325# is moving apparently. I’m pretty sure I undershot them this entire week (semi-on-purpose) but I’m excited to start touching heavier weights with these RPE singles 😈 let’s get skrongggg @shane_drozdzak
Happy Friday! I’ve been really stressed out with people lately haha. I’ve been spending a lot of time making appointments and keeping track of other people’s time. I’ve had very little self care lately. I came into today’s session thinking of only me:
only my progress as a political scientist, as a lifter, and as a human. And I left this session feeling very grounded and happy. 😊
First video is bench 3x8. Did 107, 109, and 110. Last set shown.
Second video is conventional 110kg/243lbsx3x4. Surprised myself here!
Fourth video is single leg, dumbbell RDLs 55x2x10.
Fifth video is tricep rope push down 3x12 at a weight upward of 20lbs. The friction on the pulley system adds to the weight. I swear y’all. 😅
Happy with bench but WOWZERS that conventional. 🤩 Really impressing myself with these pulls. I tend to consider my conventional my weakest movement but it’s growing and progressing (as am I). I had a really successful cardio session this morning, got a lot of research done, and generally felt happy.
Tonight I begin packing for my move next month! 📦 __________
Video🎥: @muellerkalex @perks_of_sbd
Shoes👟: @vans @vansgirls
First #ProteinBarReview in a while: @battleoats Battle Bites in Choc Coconut!
I'm a big fan of Battleoats' flapjacks so was interested to try this bar, which has more of your typical protein bar macros (236kcal, 14.3g carbs, 10.5g fat & 20g protein). Seriously impressed with this product! Slightly thin on the chocolate coating, but the texture was deliciously soft and crumbly (no jaw-destroying chewiness at all!), and it was really delicious. I think this is the first coconut flavoured protein bar that I've genuinely enjoyed, as I usually find them too artificial tasting. I also appreciate the fact that the pack holds two pieces - a bonus if you're on restricted cals and only want half a bar at a time.
Great work from Battleoats! 9/10
I was having such a rough training session today. 235x3x1
I went into the gym for a deadlift day and the platform was already taken (not a huge deal), but then when I finally got to the platform everything was moving so crap...I couldn't plant my weight onto my heels so it swung the bar out, and my posture wasn't great, and blah blah blah...I could go on, but why focus on the negatives?
We all have rough training days. Not every day can be phenomenal, and thats okay! Just push through. The work you do today will set you up for success tomorrow 😊
My kind of before and after!... Adam had his initial with me this morning and wants to build strength and size. One of the things we looked at was his deadlift. Here is his before and after... after only about 15mins. If you're not sure about yours, get in touch today!
For 1-on-1, small group, online or powerlifting comp prep coaching, contact me at liftedind@hotmail - Stafford & East Brisbane
For all your supplement needs, head into House of Supplements at Morningside and mention me for a discount 🤘
👉 You Are Stronger Than You Think! 👈
7.20.18: Today was a MFing great day! 🙃 Worked up to a single at 315 for a conventional PR with some left in the tank... followed that with 250x9 (also a PR). Could’ve pulled a 10th but felt my erector grind during that 9th and didn’t want to risk it. Either way, it’s safe to say my conventional is right up to par with my sumo now. Big thanks to @quadsimodo181 for always helping me mentally prep and train smart. ..
Let’s also talk about that little first bump after the 315 pull bc that made my morning. Just a random guy in the gym, which at @atilisgym we have a lot of random vacationers coming through this time of year. He wasn’t like gawking at me the whole time (*like the dude in the background), he didn’t interrupt my training to start up a conversation or say some shit like, “you’re strong for a girl.” Just a quick head nod and fist bump and back to work we both went. It was honestly refreshing to actually feel like I was being acknowledged for my hard work without it being anything more than that. I wish there were more guys like him out there. 🤜🏼🤛🏼 ..
Hype: @alphaphlyte + @monsterenergy + @zonesmellingsalts 😈 #butdidyoudie
front squats 3x7 @ 120lb RPE 7.5
guys this is so exciting the next post y’all see from me i’ll be out in the motherland!! gonna be gone for 3 weeks and tbh i was gonna disable my account at first but i need attention to feel relevant. jk i could stay indoors for the rest of my life and be content. i’ll try my best to keep y’all entertained even with the lack of lifting content though (ෆ❛ัᵌ❛ัෆ)
also dropped off my bbygrl at my friend’s yesterday and i’m already missing her a bunch. is this why millennials would rather have pets than kids now?? bc pets don’t mind overbearing mothers???? ฅ ̳͒•ˑ̫• ̳͒ฅ♡
Two singles at 260.
SI is definitely fucked again. My technique that I worked hard on fixing this past year is now back to trash because of the discomfort.
To say I'm frustrated would be an understatement; this month was the first time this year I consistently felt okay during my workouts.
Back to square one. Life fucks us all lol
In two days I step on the platform and leave everything I have there! Normally at this point I am resting and getting really excited, however life threw some curve balls my way.
This pre has been hard as I have developed eczema on my hands which has made gripping things super difficult (I won’t post pictures cuz it’s gross tbh), but then about 2 days ago I started having some weird rash with pain and finally went to the dr today and was told I have shingles.....cool!
So after talking to coach @em_gingerlifts and my family I will still be competing. I’m in some pain and a ton of discomfort but I’ve worked to hard to give up now. I say all that not to get pity but to say that you must remain focused and dedicated to your goals. Life is unpredictable but you can overcome! Mind over matter....don’t let a bump in the road stop you from doing what you are here for. Life is a bitch but you make a way and get shit done!
Happy Friday y’all!
So for the past two months majority of my training sessions have been fasted & at 4AM. In this video you will see some sick angles & hear an amazing mix. Oh.. you will also see some of the general accessory work & SBD I do weekly. Enjoy. #journeywithjoc
BACK ATTACK👉🏼👉🏼3 Movements to Develop Back THICKNESS
Horizontal pulling movements AKA ROWS primary target your rhomboids (middle back) but also hit your lats, upper back and traps too! Rowing exercises help build back thickness while vertical pulling exercises help create that width. I like to do a combination of both on back day to develop an all around strong Back! 💪🏼
I like to go HEAVY (with good form) on my DB and T bar rows (6-8 reps) and use my cable work for to add that extra detail (12-15 reps)👌🏼
Swipe👉🏼save and incorporate these exercises into your back routine to create killer back THICKNESS!! —
1. DB ROWS: keeping your upper body parallel with the floor hold the bench with one hand for support and pull the dumbbell straight up! I like to focus on the cue “pull your elbow to your hip”! Make sure to keep your arm close to the side of your body and your torso should not move!
2. T BAR ROWS: keep your torso at a 45° angle with the floor. focus on squeezing your shoulder blades together as your pull the bar to your abdomen. Make sure to keep your chest up throughout the movement!
3. WIDE GRIP LOW ROW: on the seated low row, attach a straight bar. Grasp the bar outside shoulder width. Keeping your torso at a 90° angle from your legs pull the bar to your torso squeezing your shoulder blades together! Again make sure to keep your chest up when performing this exercise and make sure to get a good Stretch in your lats!
Check out today full back workout on my story above☝🏼❤️happy Friday
Open vs closed chain exercises:
Open chain exercises means our body part (hand In this example) is not in contact with a surface (think bench press). A closed chain exercise means our body part is in contact with a surface (think push up). One thing that I have found especially with shoulder exercises is many athletes learn better in a closed chain environment because of the increased feedback to the body. Open chain exercises are great and you would be hard pressed to find a workout without an open chain exercise, but they tend to provide less feedback to the athlete (depending on the exercise).
With @cdrakesmith here one thing I noticed is that during our external rotation to overhead press drill, we were not getting great upward rotation of the scapula (something we have been working on a lot). By making the simple change from an open to close chain exercise (by adding a physioball to roll with her hand) Cheryl immediately cleaned up this pattern and is able to upwardly rotate her scapula to an ideal position!
Our friend @zemog97 killing his front squat, this young man is working hard to put on that size before he cuts down. Felt like this song (Not the end by @hustlestandard) was appropriate because this guy is just getting started 👊