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Last retest. Bench. 
I wasn't hopeful for 60kgs. 55 moved the worst it has ever, so I knew 60kgs was a long shot. So I chipped that shit and hit a 500gm PB of 58kgs with potentially the worst bar path ever seen. I seem to have forgotten which direction the bar was meant to go in... Still gave 60 a attempt. 🤷‍♀️
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#bench #benchpress #povertybench #thisisfemalepowerlifting #powerliftingwomen #girlswhopowerlift #justwanttobejackedandtan #shortsforall #thickthigsandkneehighs #imafuckingunicorn
Last retest. Bench. I wasn't hopeful for 60kgs. 55 moved the worst it has ever, so I knew 60kgs was a long shot. So I chipped that shit and hit a 500gm PB of 58kgs with potentially the worst bar path ever seen. I seem to have forgotten which direction the bar was meant to go in... Still gave 60 a attempt. 🤷‍♀️ . . . #bench  #benchpress  #povertybench  #thisisfemalepowerlifting  #powerliftingwomen  #girlswhopowerlift  #justwanttobejackedandtan  #shortsforall  #thickthigsandkneehighs  #imafuckingunicorn 
Me on ig vs me in real life 😂😂 I took my selfie takin skills *outside* to try to get a good pic of this fire ass outfit...but alas, here’s a 12/10 resting bitch face instead #QueenRBF
Me on ig vs me in real life 😂😂 I took my selfie takin skills *outside* to try to get a good pic of this fire ass outfit...but alas, here’s a 12/10 resting bitch face instead #QueenRBF 
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 🤢
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 🤢
Weights felt good today. Moved my low bar position up some, allows me to remain a bit more upright and sink deeper, felt much better actually and took alot of pressure off of my wrists..
325# LB 1x5 (vid 1)
260# HB 2x9 (vid 2)
245# 1x11 (being able to catch your breath is seriously overrated) 
330# 3x4 pulls from a deficit(vid 3)
@titanpower81 Really liking these knee sleeves👌
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#squats#bench#benchpress#deadlift#powerlifting#fleoshorts#powerlifter#girlswhopowerlift#girlswholiftheavy#girlswholift#weightlifting#bodybuilding#fitness#teamgpt#usapl#usapowerlifting
Weights felt good today. Moved my low bar position up some, allows me to remain a bit more upright and sink deeper, felt much better actually and took alot of pressure off of my wrists.. 325# LB 1x5 (vid 1) 260# HB 2x9 (vid 2) 245# 1x11 (being able to catch your breath is seriously overrated) 330# 3x4 pulls from a deficit(vid 3) @titanpower81 Really liking these knee sleeves👌 .. .. #squats #bench #benchpress #deadlift #powerlifting #fleoshorts #powerlifter #girlswhopowerlift #girlswholiftheavy #girlswholift #weightlifting #bodybuilding #fitness #teamgpt #usapl #usapowerlifting 
MOTIVACIÓN! Reportaje de Grecia Torres (@thebeast_powerlifter) una figura en el powerlifting internacional representando a nuestro país! •
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#Reportaje #televisadelbajío #Powerlifting #thebeast #IPF #mexico #mexican #leonguanajuato #GRRRL #girlswhopowerlift #powerliftinglife #sbd  #mxnlifters #mxnlift
Been slacking again 😥

Today's workout:
5x5
Front squat 30/30/35/35/35kg (77lbs)
Shoulder press 18/18/18/20/20kg (44lbs)
Deadlift 45/45/50/55/55kg (121lbs)
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#squat #frontsquat #powerlifting #powerlifter #deadlifts #gymdogs #olympicweightlifting #olylifting #oly #weightlifting #shoulderpress #girlswhopowerlift #girlswhoweightlift #girlswholift #girlswhosquat #girlswhodeadlift #fitnessdiary #getfitwitcin
First on the sheet:
 130kg single
My lock out a bit shakey, but I’m holding on to the bar no probs.
Brain 🧠 trynna call My Knees-Hey you guys straight?🤓
#Hypertrophy #girlswholift #girlswhopowerlift #squat #bench #deadlift #powerlift #strength #strong #lift #bodybuilding #gym #gymwear #fitfam #fitspo #fitness #physique #aesthetics #flex #muscles #quads #quadzilla #shesquatsbro #squats #iifym  #powerlifting #glutes #hamstrings #feedmefightme #backday
First on the sheet: 130kg single My lock out a bit shakey, but I’m holding on to the bar no probs. Brain 🧠 trynna call My Knees-Hey you guys straight?🤓 #Hypertrophy  #girlswholift  #girlswhopowerlift  #squat  #bench  #deadlift  #powerlift  #strength  #strong  #lift  #bodybuilding  #gym  #gymwear  #fitfam  #fitspo  #fitness  #physique  #aesthetics  #flex  #muscles  #quads  #quadzilla  #shesquatsbro  #squats  #iifym  #powerlifting  #glutes  #hamstrings  #feedmefightme  #backday 
On some thicc shit 🍗🍗
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Going to my first weightlifting meet tmrw. Let’s see if i like it better than powerlifting meets lmao #imnotapplperson #stopyelling
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#girlswholift #girlswhopowerlift #girlswhosquat  #bodybuilding #powerlifting #powerbuilding #iifym #flexibledieting #squats #deadlifts #sumo #bootybuilding #powerliftingwomen  #etra #barbellcrew  #powerliftingmotivation
Weigh in ✅
Equipment check ✅
Butterflies ✅ 
Time to eat and get lots of sleep. •
#girlswhopowerlift #firstmeet #flythew
Bench: 95 x 3 @ making @vdiaz_projectstrength think I’m gonna die 
I’m v upset with myself for not recording the one set that was the best set, so this is what you get. Either way, I’m happy that I was able to rep out 95 for 3 of my sets instead of the usual top set! Small progress is still progress and I will blow up my ego regardless 😛
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#powerlifting #powerlifter #powerlift #powerbuilding #bodybuilder #weightlifting #squats #squat #bench #benchpress #deadlifts #deadlifts #legs #strength #strong #girlswhopowerlift #girlswholift #sbd #usapl #latinaswholift #gymmotivation #gym #lift #liftheavy #fitness #fitnessmotivation #houston #fitfam #fitnesshouston #TheProjectStrength
Bench: 95 x 3 @ making @vdiaz_projectstrength think I’m gonna die I’m v upset with myself for not recording the one set that was the best set, so this is what you get. Either way, I’m happy that I was able to rep out 95 for 3 of my sets instead of the usual top set! Small progress is still progress and I will blow up my ego regardless 😛 . . . . 🏋🏻‍♂️Coach: @chenese.warrior __________________________________________________________ #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #benchpress  #deadlifts  #deadlifts  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift  #sbd  #usapl  #latinaswholift  #gymmotivation  #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #fitfam  #fitnesshouston  #TheProjectStrength 
Tfw when you hit a PR but you're upset it isnt better. 515x2 for a pause after 495 hook. 
@nengvv @coachdanno @tylertrent21 @maxwell_feld @hmongpowerlifter @brown.clark.kent @wilson.yu @m3ij21 @arvidson_drake @infiniteadaptation

#squateveryday #quadslikepeef #peachbois #squat #bikiniprep #fitchick #quads #powerlifting #girlswhopowerlift #atg #highbar #benchpress #legday #weightlifting #olympiclifting #usapl #ipf #sbd #quadzilla #iwf #letseat
Titties today. 145 for a top triple close grip, then 4X2 with 140 normal grip. I’m so irritated because I used to rep this weight like cake. But that’s the name of the game I guess. Expected a decrease in strength, and my elbows started acting up again this week. Irritated AF. Might cry later 🤷🏼‍♀️ lol #justbeinghonest .
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#powerlifting #girlswhopowerlift #conjugate #conjugateAF #stayhated #closegrip #bench #arch #chestday #maxeffort #notahobby #emotionallifter #strength #athlete #titties #fitness #girlswholift
Titties today. 145 for a top triple close grip, then 4X2 with 140 normal grip. I’m so irritated because I used to rep this weight like cake. But that’s the name of the game I guess. Expected a decrease in strength, and my elbows started acting up again this week. Irritated AF. Might cry later 🤷🏼‍♀️ lol #justbeinghonest  . . . #powerlifting  #girlswhopowerlift  #conjugate  #conjugateAF  #stayhated  #closegrip  #bench  #arch  #chestday  #maxeffort  #notahobby  #emotionallifter  #strength  #athlete  #titties  #fitness  #girlswholift 
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.

#girlswhopowerlift #deadliftsfordays #strongher #shehulk #everydayafs
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. #girlswhopowerlift  #deadliftsfordays  #strongher  #shehulk  #everydayafs 
is this squat kitty shirt cute as heck or what? 150x5@9

#girlswhopowerlift #catswhopowerlift #deadlift #sumo
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
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. 😊
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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. 😅
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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 
Leggings💕: @lululemon 
Space📍: @theprojectstrength 
Coach💫: @deku.83kg
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 Leggings💕: @lululemon Space📍: @theprojectstrength Coach💫: @deku.83kg
I am most alive amongst the tall, tall trees🌲
I am most alive amongst the tall, tall trees🌲
Getting ready to go out and celebrate good friends with good food and great views of the city 🌃♥️
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And feeling good on this shred!!! (But 100% getting dessert...cause...life, ya know? 😊)
Getting ready to go out and celebrate good friends with good food and great views of the city 🌃♥️ . And feeling good on this shred!!! (But 100% getting dessert...cause...life, ya know? 😊)
cambered bar squats & missed deadlifts
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@jacob.w.ross
@stanstronggg
cambered bar squats & missed deadlifts - @jacob.w.ross @stanstronggg
118.18kg/260lbs 3x4
Nothing to say but - Great squat day - ‘Bout time, hoe
- Took two potty breaks so I wouldn’t accidentally piss/shit while doing these 😎😎😎
118.18kg/260lbs 3x4 Nothing to say but - Great squat day - ‘Bout time, hoe - Took two potty breaks so I wouldn’t accidentally piss/shit while doing these 😎😎😎
Just out here trying to be a speedy lil turtle 🐢 
Dynamic Lower 
Speed squats 195+88 chain 10x2
“Speed” pulls 275x6x1
Trying to focus on control off the floor and then a speedy lockout while maintain a tight back #westside #deadlifts #squats #needforspeed #nottoofastbutfurious #girlswhopowerlift #uspapower #bestronggetstronger #turtlestrength @tanmancan
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
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
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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?
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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 😊
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 😊
Portion control 🍕🍕🍕
Portion control 🍕🍕🍕
Some slowwwww deadlifts today lol. 😑 2x2 at 325# then 1 at 335#. Been crazy busy this week with visitors and such But still getting work in 🙌🏼 —- WWW.LMRFITNESS.NET
--- #ifbbwomensphysiquepro #physique #fitness #strong #lift #intenseattire  #girlswhopowerlift #squat #gohard #crossfit #deadlift #crossfit  #weightlifting  #bench  #powerlifting #npc #iifym #flexiblediet  #bikini #macros #ifbbpro #ifbb #womensphysique  #titannutrition #drivennutrition #bigjertranzformzu #vandellacostumes #silverbackkrew 
@silverbackkrew @cdecon @sbd.usa @sbdapparel @uspapower @iplpowerlifting @jaffestrength
Some slowwwww deadlifts today lol. 😑 2x2 at 325# then 1 at 335#. Been crazy busy this week with visitors and such But still getting work in 🙌🏼 —- WWW.LMRFITNESS.NET --- #ifbbwomensphysiquepro  #physique  #fitness  #strong  #lift  #intenseattire  #girlswhopowerlift  #squat  #gohard  #crossfit  #deadlift  #crossfit  #weightlifting  #bench  #powerlifting  #npc  #iifym  #flexiblediet  #bikini  #macros  #ifbbpro  #ifbb  #womensphysique  #titannutrition  #drivennutrition  #bigjertranzformzu  #vandellacostumes  #silverbackkrew  @silverbackkrew @cdecon @sbd.usa @sbdapparel @uspapower @iplpowerlifting @jaffestrength
A different kind of #flexfriday for y’all! Shoutout to @amymarie82 for crushing her last meet and setting some NATIONAL RECORDS!! Way to go lady!! 💪🏻💪🏻
A different kind of #flexfriday  for y’all! Shoutout to @amymarie82 for crushing her last meet and setting some NATIONAL RECORDS!! Way to go lady!! 💪🏻💪🏻
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! 
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For 1-on-1, small group, online or powerlifting comp prep coaching, contact me at liftedind@hotmail - Stafford & East Brisbane 
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For all your supplement needs, head into House of Supplements at Morningside and mention me for a discount 🤘
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👉 You Are Stronger Than You Think! 👈
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. ..
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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. 🤜🏼🤛🏼 ..
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Coach: @quartersquatgang 
Tank: @deadlifttillimdead 
Shorts: @feedmefightme 
Socks: @hviiibrandgoods 
Hype: @alphaphlyte + @monsterenergy + @zonesmellingsalts 😈 #butdidyoudie
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. 🤜🏼🤛🏼 .. .. Coach: @quartersquatgang Tank: @deadlifttillimdead Shorts: @feedmefightme Socks: @hviiibrandgoods 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♡
📍@theprojectstrength
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♡ 📍@theprojectstrength
After this crappy start of the week, at least i’m ending it well 😈 I’m not 100% back to my usual self but that’ll do. #deadlifts felt good. I’m exhausted but in a good way. 😅 #itsOn #3weeksOut #testedStateMeet #girlsWhoPowerlift #uspa #uspaTexas @pioneer_fit @feedmefightme @ryderwear
Getting some new PRs. @unforgettable_jones.  I own no rights to the music in this video 
Music in this video
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#latina #latinas #booty🍑 #bootybuilding #power #powerlifting #youtube #youtuber #fit #fitspo #fitness #women #gymshark #gym #fitnessmotivation #motivation #girlswhopowerlift .
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Song : On & On
Artist : Cartoon
Licensed by: AEI (on behalf of NCS); Peermusic, ASCAP, Featherstone Music (publishing), and 1 Music Rights Societies
I could give a million reasons why 369 didn't move. 
My deadlifts took a huge hit with my injury.
No excuses though. Shit happens
I'll get it!!!!
Just gimme some damn 🍩🍩🍩🍩
For realz.
This sucks 🍑
BUT last week, I basically had a seizure trying to pull 350
This week 353 flew
I'm focusing on the positive. 
One thing being that I'm finally switching to team sumo after this meet. 😆
I'm drinking the Sheep Dawg Koolaid. 
@ryanonpoint, you're an amazing coach. Thanks for helping me get through this mental fuck and keeping the faith
@kennakins328 If you're not gonna wear the pink singlet, can I? 💁
Love you guys. 😘🤗
@sheepdawgst
#pullsumoeatbutt
#sheepdawgst #SDST #buildinganempire #strongassfriends #powerlifting #powerbuilding #powerlifter #powerbuilder #rawpowerlifter #drugfree #natty #girlswhopowerlift #girlswhobodybuild #strongaf #strongissexy #strongwomen #thickgirls #squat #benchpress #deadlift #usapl #bodybuilding #girlswithmuscle #strongmom #girlswithmuscle #girlswholift #girlswhobodybuild #girlswhosquat #powerliftingwomen #strongmom
I could give a million reasons why 369 didn't move. My deadlifts took a huge hit with my injury. No excuses though. Shit happens I'll get it!!!! Just gimme some damn 🍩🍩🍩🍩 For realz. This sucks 🍑 BUT last week, I basically had a seizure trying to pull 350 This week 353 flew I'm focusing on the positive. One thing being that I'm finally switching to team sumo after this meet. 😆 I'm drinking the Sheep Dawg Koolaid. @ryanonpoint, you're an amazing coach. Thanks for helping me get through this mental fuck and keeping the faith @kennakins328 If you're not gonna wear the pink singlet, can I? 💁 Love you guys. 😘🤗 @sheepdawgst #pullsumoeatbutt  #sheepdawgst  #SDST  #buildinganempire  #strongassfriends  #powerlifting  #powerbuilding  #powerlifter  #powerbuilder  #rawpowerlifter  #drugfree  #natty  #girlswhopowerlift  #girlswhobodybuild  #strongaf  #strongissexy  #strongwomen  #thickgirls  #squat  #benchpress  #deadlift  #usapl  #bodybuilding  #girlswithmuscle  #strongmom  #girlswithmuscle  #girlswholift  #girlswhobodybuild  #girlswhosquat  #powerliftingwomen  #strongmom 
⚰️a⚰️whole⚰️mood⚰️
4x5 pause deads @ 6
⚰️a⚰️whole⚰️mood⚰️ 4x5 pause deads @ 6
Taking on a new adventure, while still sticking to my one true love, because it doesn’t hurt to change things up a little and have some fun. I have some amazing opportunities being placed in my lap, I’d be insane to pass that up🥊 💪🏼🏋🏽‍♀️ #boxing #urbanboxing #buffbunny #blessed #fitnessmodel #fitnesscompetitor #powerbuilding  #dedication #progress #flex #thickfit #fifam #breakingthestandard #fitspo #nodaysoff #legday #chicksthatlift #passion #irontherapy #progress #chicksthatlift #liftlikeagirl #fitlife #motivation #bodybuildingmotivation #goals #gymlife #squats #confindence #girlswhopowerlift #bodybuilding  #neverstopgrowing
Taking on a new adventure, while still sticking to my one true love, because it doesn’t hurt to change things up a little and have some fun. I have some amazing opportunities being placed in my lap, I’d be insane to pass that up🥊 💪🏼🏋🏽‍♀️ #boxing  #urbanboxing  #buffbunny  #blessed  #fitnessmodel  #fitnesscompetitor  #powerbuilding  #dedication  #progress  #flex  #thickfit  #fifam  #breakingthestandard  #fitspo  #nodaysoff  #legday  #chicksthatlift  #passion  #irontherapy  #progress  #chicksthatlift  #liftlikeagirl  #fitlife  #motivation  #bodybuildingmotivation  #goals  #gymlife  #squats  #confindence  #girlswhopowerlift  #bodybuilding  #neverstopgrowing 
✨lunch time lifts✨(depth?)
Pause squats 150 4x4 
Bench 95 3x5 touch n go, 90 2x5 paused (only because I was prescribed 92 and I saw that as a reasonable compromise)
Curls 3x10 •
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#powerlifter #bodybuilder #squat  #gym #squatbooty #fitness #powerlifting #girlswhopowerlift #fitchicks #fitfam #bench #deadlift #strengthathlete #asiangirlslift #stronggirls #engineerswholift #sumodeadlift #fitspo #fitstagram #finsta #girlswithmuscle #usapl #rawlifting #gymmotivation #goals #gwpl #progress #gzcl
✨lunch time lifts✨(depth?) Pause squats 150 4x4 Bench 95 3x5 touch n go, 90 2x5 paused (only because I was prescribed 92 and I saw that as a reasonable compromise) Curls 3x10 • • • • • • • • • #powerlifter  #bodybuilder  #squat  #gym  #squatbooty  #fitness  #powerlifting  #girlswhopowerlift  #fitchicks  #fitfam  #bench  #deadlift  #strengthathlete  #asiangirlslift  #stronggirls  #engineerswholift  #sumodeadlift  #fitspo  #fitstagram  #finsta  #girlswithmuscle  #usapl  #rawlifting  #gymmotivation  #goals  #gwpl  #progress  #gzcl 
One year of hard work, focus, determination, positivity, and patience. Celebrated this year hip surgery with two of my favorite things. 💪🏼💜😎
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#grrrl #grrrlarmy #grrrlstrong #strongwomen #riseup #surgery #recovery #oneyear #fai #labrum #powerlifter #powerlifting #girlswholift #girlswhopowerlift #squat #bench #deadlift #keto #ketogains #ketostrong #ketopowerlifter #unstoppable #comeback #teamz #unbreakable @powerhousegym08610 @wnpf_powerlifting @grrrl_clothing @newjerseynutrition
One year of hard work, focus, determination, positivity, and patience. Celebrated this year hip surgery with two of my favorite things. 💪🏼💜😎 . . . . #grrrl  #grrrlarmy  #grrrlstrong  #strongwomen  #riseup  #surgery  #recovery  #oneyear  #fai  #labrum  #powerlifter  #powerlifting  #girlswholift  #girlswhopowerlift  #squat  #bench  #deadlift  #keto  #ketogains  #ketostrong  #ketopowerlifter  #unstoppable  #comeback  #teamz  #unbreakable  @powerhousegym08610 @wnpf_powerlifting @grrrl_clothing @newjerseynutrition
Two of my favorite things... jeeps and weights. My kid is a jerk and rode the brakes. Oh well, I did it. Thanks for the inspiration @the_celtic_viking71 #girlswhopowerlift #strongwomen #powerlifting #jeepwrangler #jeepgirl #jeep
The Male Misfit shorts in 2 different style are in ! DM me for price details •
Available size in Grey.
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Available size in black.
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🏋🏼‍♀️Coaching @pale_horse_powerlifting
Gym @misfitpowerlifting
👚sponsored by @conditionaddiction @strongfitnesscanada
🔥@chaosandpain for the world most purest and powerful supplement proudly made in the USA 🇺🇸 ... USE MY PROMO CODE FOR 20% OFF "cannibalstrength".
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@chaosandpain 
#TeamMostHated #TeamBone #SupplementChaosTeam #GoCannibal #palehorsepowerlifting #doomsquad.... #embracethesuck #rawpowerlifter #albertapowerlifting #tattoo #girlswhopowerlift #misfitpowerlifting  #womenwholiftheavy #womenwholift #wolvesamoungstsheep #strong #canadianpowerlifting  #getstrongordietrying #powerlifthing #megabeast #vikinggoddess #deadlift #girlwithmuscles #squat #inked
The Male Misfit shorts in 2 different style are in ! DM me for price details • Available size in Grey. M. L. XL. 2XL. • Available size in black. M. L. XL. • 🏋🏼‍♀️Coaching @pale_horse_powerlifting Gym @misfitpowerlifting 👚sponsored by @conditionaddiction @strongfitnesscanada 🔥@chaosandpain for the world most purest and powerful supplement proudly made in the USA 🇺🇸 ... USE MY PROMO CODE FOR 20% OFF "cannibalstrength". ● ● @chaosandpain #TeamMostHated  #TeamBone  #SupplementChaosTeam  #GoCannibal  #palehorsepowerlifting  #doomsquad .... #embracethesuck  #rawpowerlifter  #albertapowerlifting  #tattoo  #girlswhopowerlift  #misfitpowerlifting  #womenwholiftheavy  #womenwholift  #wolvesamoungstsheep  #strong  #canadianpowerlifting  #getstrongordietrying  #powerlifthing  #megabeast  #vikinggoddess  #deadlift  #girlwithmuscles  #squat  #inked 
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
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#whenaminotinjured #imfucked #fortiswest #squat #girlswholift #girlswhopowerlift
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 . . . . . . . . . . . . . . . . . #whenaminotinjured  #imfucked  #fortiswest  #squat  #girlswholift  #girlswhopowerlift 
Nice and easy day 2 #infantbench #kinda 4x4 @ 110 lbs and #tempodeadlift 5x3 @ 285 lbs #saltytiloctober #teacherswholift #girlswhopowerlift #usapl #lfg @precision_powerlifting_systems
Max effort bench tonight went well! Previous weight to beat from last time I did this variation was 80KG + le bands. 
72.5KG X 1
75KG X 1
82.5KG X 1 (2.5KG PB)
85KG X 1 (5KG PB) 
Tried to hit 87.5KG because the 85KG was so good, but hit a random sticking point. 
Adjusted my supplement work after main bench, and added some spoto press to work on this sticking point. Normal accessory range hit after this. 
Thanks for the hand offs, board bishes, and cheerleaders - @bicep_grind @joshellifts @robperch 
#gpcgb #powerlifter #powerlifting #reversehyper #girlswhopowerlift #girlswhosquat #gwpl #girlswholift #girlswithmuscle #squats #bench #deadlift #deadlifts #weightloss #legday #quads #peachgang #squatting #compete #competition #training #gym #hench #strong #gains #strengthtraining #strength #restingbenchface #kissmymass #personalbest
Max effort bench tonight went well! Previous weight to beat from last time I did this variation was 80KG + le bands. 72.5KG X 1 75KG X 1 82.5KG X 1 (2.5KG PB) 85KG X 1 (5KG PB) Tried to hit 87.5KG because the 85KG was so good, but hit a random sticking point. Adjusted my supplement work after main bench, and added some spoto press to work on this sticking point. Normal accessory range hit after this. Thanks for the hand offs, board bishes, and cheerleaders - @bicep_grind @joshellifts @robperch #gpcgb  #powerlifter  #powerlifting  #reversehyper  #girlswhopowerlift  #girlswhosquat  #gwpl  #girlswholift  #girlswithmuscle  #squats  #bench  #deadlift  #deadlifts  #weightloss  #legday  #quads  #peachgang  #squatting  #compete  #competition  #training  #gym  #hench  #strong  #gains  #strengthtraining  #strength  #restingbenchface  #kissmymass  #personalbest 
Woo hoo, successful weigh in! 80.8...comfortably in the 82.5 kg weight class. Let's see how I lift tomorrow after dropping a weight class. Now, time for a big ass 🦆 dinner  @rockwellbarbell  #girlswhopowerlift #powerliftingwomen #btcfpowerlifters @bucktowncrossfit
Woo hoo, successful weigh in! 80.8...comfortably in the 82.5 kg weight class. Let's see how I lift tomorrow after dropping a weight class. Now, time for a big ass 🦆 dinner @rockwellbarbell #girlswhopowerlift  #powerliftingwomen  #btcfpowerlifters  @bucktowncrossfit
How to be a dime a dozen? Believe that you are a dime a dozen💕.
How to be a dime a dozen? Believe that you are a dime a dozen💕.
Patiently waiting for the day where my benches FEEL as easy as they look 🤷🏽‍♀️😔 •
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#babybench #benchpress #usaplnj #usapl #girlswhopowerlift #gwpl #powerlifting #fitness #fitfam #progress #motivation #powerliftingmotivation
225 5x5 these were supposed to be conventional but my lumbar feels like mashed potatoes #sorrycoach @jaffestrength @alsgnc #jaffestrength #rodgersreset #girlswhopowerlift #sumoischeating #strength #athlete #uspapower #deadlift #44kgboiz #merica #ineedanap
Had a 6x3 today... did my last 3 sets at 210lbs :) pretty sure that’s a PR yayyy. I squatted 220lbs for my 3rd attempt in my last meet. I wonder what my 3rd attempt might be this time 🤔 #gwpl #girlswhopowerlift #about4ishweeksout #ayyyyy
Had a 6x3 today... did my last 3 sets at 210lbs :) pretty sure that’s a PR yayyy. I squatted 220lbs for my 3rd attempt in my last meet. I wonder what my 3rd attempt might be this time 🤔 #gwpl  #girlswhopowerlift  #about4ishweeksout  #ayyyyy 
The 2018 Australian Strongman Alliance Nationals are FINALLY HERE!
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For the first time in history, the Nationals will provide a platform for Australian strongmen and women to qualify for major international competitions. Check out the ASA link in our bio for info.
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Dominate Relentlessly.
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#gymbandit #dominaterelentlessly #strongmantraining #strongman #logpress #weightlifting #grrrlpower #womenwholiftheavy #liftheavy #strongathlete #pantherspowerlifting #strongmanlife #powerlifter #girlswhopowerlift #deadlifts #girlswholift #strongmancompetition #strongmanmotivation #strongmansaturday #girlswhostrongman #strongmanaustralia #australianstrongman #strongmanathlete #goldcoastfitness #brisbanefitness #strengthtraining #strengthathlete #fitfam #functionalfitness #strongmanfamily
The 2018 Australian Strongman Alliance Nationals are FINALLY HERE! . For the first time in history, the Nationals will provide a platform for Australian strongmen and women to qualify for major international competitions. Check out the ASA link in our bio for info. . Dominate Relentlessly. . #gymbandit  #dominaterelentlessly  #strongmantraining  #strongman  #logpress  #weightlifting  #grrrlpower  #womenwholiftheavy  #liftheavy  #strongathlete  #pantherspowerlifting  #strongmanlife  #powerlifter  #girlswhopowerlift  #deadlifts  #girlswholift  #strongmancompetition  #strongmanmotivation  #strongmansaturday  #girlswhostrongman  #strongmanaustralia  #australianstrongman  #strongmanathlete  #goldcoastfitness  #brisbanefitness  #strengthtraining  #strengthathlete  #fitfam  #functionalfitness  #strongmanfamily 
I bought this dress at Walmart & it's kind of making my life right now.
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Happy Fridaaaaze ♤.
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#squats #squatbooty #peachgang #bargainshopping #fitfam #fitness #grrrl #grrrlarmy #selfacceptance #selflove #happiness #recovery #momswithmuscle #gwpl #girlswhopowerlift #girlswithmuscle #liftheavy #veganmuscle #veganfitness #vegan #momscanstillbesexy #motivation
Hi friends the highlight of this post is not this 165x3x3 squat or this 100x4x3 bench but rather the fact that I popped my tire on the way to the gym today and changed said tire alone for the first time in my life in 15 minutes and 32 seconds and made it to the gym so that my legs were too sweaty to put on my sleeves 👍 please drive safe folks!! 🚘
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#lifting #usapl #powerlifting #girlswholift #gwpl #girlswhopowerlift #shelifts #fitness #fitspo #motivation #gains #grind #strength #gymmotivation #workout #gym #booty #strugglebus #bench #squat #friyay
Hi friends the highlight of this post is not this 165x3x3 squat or this 100x4x3 bench but rather the fact that I popped my tire on the way to the gym today and changed said tire alone for the first time in my life in 15 minutes and 32 seconds and made it to the gym so that my legs were too sweaty to put on my sleeves 👍 please drive safe folks!! 🚘 . . . . . . . . #lifting  #usapl  #powerlifting  #girlswholift  #gwpl  #girlswhopowerlift  #shelifts  #fitness  #fitspo  #motivation  #gains  #grind  #strength  #gymmotivation  #workout  #gym  #booty  #strugglebus  #bench  #squat  #friyay 
#highbar #squats are evil.  Highbars for 8 at RPE 8 is 😵😵😵. (Yes, I only managed 145, and it was a struggle.) My coach broke a piece of my soul today. 😔 On the plus side, if I flex super hard, in the right light, on an empty stomach, I have baby obliques! 😂 #powerlifting #girlswhopowerlift #womenwhopowerlift #stronggirls #strongwomen #strongmom #fit2point0 #disruptyourdiet #burmastertribe #butdidyoudie #yesidid #teamphoenixperformance #teamphoenix #grrrlarmy #meatheadmamas #eatheavyliftclean @teamphoenixperformance @ryanstills_powerlifter
#highbar  #squats  are evil. Highbars for 8 at RPE 8 is 😵😵😵. (Yes, I only managed 145, and it was a struggle.) My coach broke a piece of my soul today. 😔 On the plus side, if I flex super hard, in the right light, on an empty stomach, I have baby obliques! 😂 #powerlifting  #girlswhopowerlift  #womenwhopowerlift  #stronggirls  #strongwomen  #strongmom  #fit2point0  #disruptyourdiet  #burmastertribe  #butdidyoudie  #yesidid  #teamphoenixperformance  #teamphoenix  #grrrlarmy  #meatheadmamas  #eatheavyliftclean  @teamphoenixperformance @ryanstills_powerlifter
Everything is Heavy today.
Lazy warmup I deserve to be smack on the back of ma head. Asian style 👋🏽I ll fo better next set

#Hypertrophy #girlswholift #girlswhopowerlift #squat #bench #deadlift #powerlift #strength #strong #lift #bodybuilding #gym #gymwear #fitfam #fitspo #fitness #physique #aesthetics #flex #muscles #quads #quadzilla #shesquatsbro #squats #iifym  #powerlifting #glutes #hamstrings #feedmefightme #backday
Squats. More squats and then all the squats. But band therapy after so my hips feel brand new again.  #Squats #SquatDay #USPA #Powerlifting #Powerlifter #Fitness #Fit #GirlsWhoPowerlift #GetStrong #MoveYourBody #MrSquatAPonyPowerTeam
Did a WOD today and I’m dying. It was 104 outside. #boymom #marinewife #momblogger #girlswhopowerlift #girlswhoweightlift #wod #death
115 moving like an opener and 125 scaring me into doing a crappy touch and go. Typical. 🤷🏻‍♀️ Programming- @blueprintonline 
Coach- @scottmiller5
115 moving like an opener and 125 scaring me into doing a crappy touch and go. Typical. 🤷🏻‍♀️ Programming- @blueprintonline Coach- @scottmiller5
Silencing the loudness of self-doubt and my critics and pushing myself harder week in and week out!
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2@ 340! 
Coach: @brandon_allen88 
Nutrition: @f_catalano ▪️
#powerlifting #uspa #3weeksout #deadlifts #hviiibrandgoods #eyesdownheadforward #reachinggoals #believeinyourself #girlswhopowerlift #powerlifitngchicks #filthypower
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! 
#mindovermatter #focusoverfrustration #teamgingerlifts #1stphorm #iam1stphorm #powerliftingwomen #eczema #shingles
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! #mindovermatter  #focusoverfrustration  #teamgingerlifts  #1stphorm  #iam1stphorm  #powerliftingwomen  #eczema  #shingles 
Always at home at a beach. #beachbabe #lifeguardtower
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
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 
Easing back into deadlifts to begin chipping away at the goal for America's Strongest Viking. Easy 3×3 at 315lbs today. The heavy work begins next week 💀
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5 weeks out.
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#paynterperiodization #powerlifter #powerlifting #grrrlarmy #grrrl #thisisfemalepowerlifting #chickswholift #girlswhopowerlift #powerliftingchicks #gwpl #deadlifttillimdead #motivation #deadlift #uspapower #uspa #gymlife #weightlifting #strengthathlete #pwrlft #tattoo #tattooed #wvSTRONG #squatbenchdeadlift #liftangy #grumpycat #startingstrongman #strongwoman
Easing back into deadlifts to begin chipping away at the goal for America's Strongest Viking. Easy 3×3 at 315lbs today. The heavy work begins next week 💀 . 5 weeks out. . . . #paynterperiodization  #powerlifter  #powerlifting  #grrrlarmy  #grrrl  #thisisfemalepowerlifting  #chickswholift  #girlswhopowerlift  #powerliftingchicks  #gwpl  #deadlifttillimdead  #motivation  #deadlift  #uspapower  #uspa  #gymlife  #weightlifting  #strengthathlete  #pwrlft  #tattoo  #tattooed  #wvSTRONG  #squatbenchdeadlift  #liftangy  #grumpycat  #startingstrongman  #strongwoman 
Been trying to post this 📽 for the past 2 days and IG has been a pppaaaaaiiinnnnn....😩😩😩
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Aaaaannnywayyyyy...
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190x2 with my new belt. Feels too loose...what is this?!?! 😖😖😞😟😟😟
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#powerlifting #womenwhopowerlift #thisisfemalepowerlifting #strongwomen #girlswhopowerlift #squats #squatdeep #squatdepth #asstograss #asianswhopowerlift #pinoypowerlifter #legday #squats #squat
BACK ATTACK👉🏼👉🏼3 Movements to Develop Back THICKNESS
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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)👌🏼
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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!
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Check out today full back workout on my story above☝🏼❤️happy Friday
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).
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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!
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#bench #deadlift #powerlifting #powerlifter #benchpress #squat #girlswhopowerlift #strongman #usapl #ipf #sbd #uspa #deadlifts #weightlifting #powerlift #freightart #powerbuilding #benching #chest #back #shoulders #lats #biceps #backday #arms #triceps #traps #to #delts #backattack
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! . . . #bench  #deadlift  #powerlifting  #powerlifter  #benchpress  #squat  #girlswhopowerlift  #strongman  #usapl  #ipf  #sbd  #uspa  #deadlifts  #weightlifting  #powerlift  #freightart  #powerbuilding  #benching  #chest  #back  #shoulders  #lats  #biceps  #backday  #arms  #triceps  #traps  #to  #delts  #backattack 
95kg deadlift PB from last week. WHY DOES IT LOOK SO EASY?! 100kg is mine. I can taste it 👅 .
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Coach @emilynorleypl .
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#deadlift #gymvideos #pb #powerlifter #powerlift #powerlifting #vegan #veganpowerlifter #iifym #macros #veganprotein #strengthshop #strong #strengthgains #muscle #girlswholift #girlswhopowerlift #girlswithtattoos #puregym #lifting #ladieswholift #barbellbabes #plantbased #crueltyfree
My online client @dermaphoria slaying snatch grip deads which I’ve just started programming recently. Marlena does a great job with scapular retraction, but has a more difficult time with scapular depression. This was influencing her squat negatively, so we’re working on that at the 
moment.
~~~~~~~~~~~~~~~~~~ PSA: Moving forward, my IG is going to be more professional so I can start to market myself as a CPT, LMT & RYT. Maybe I’ll put my shenanigans on a different page if I decide to make one.
~~~~~~~~~~~~~~~~~~~ #powerlifting #powerliftingcoach #programming #girlswhopowerlift #powerlifter #personaltrainer #lifting #strongwomen #coaching #massagetherapist #posturalimbalances #movement #mymini
My online client @dermaphoria slaying snatch grip deads which I’ve just started programming recently. Marlena does a great job with scapular retraction, but has a more difficult time with scapular depression. This was influencing her squat negatively, so we’re working on that at the moment. ~~~~~~~~~~~~~~~~~~ PSA: Moving forward, my IG is going to be more professional so I can start to market myself as a CPT, LMT & RYT. Maybe I’ll put my shenanigans on a different page if I decide to make one. ~~~~~~~~~~~~~~~~~~~ #powerlifting  #powerliftingcoach  #programming  #girlswhopowerlift  #powerlifter  #personaltrainer  #lifting  #strongwomen  #coaching  #massagetherapist  #posturalimbalances  #movement  #mymini 
245lbs 3x8 @7 from blocks ➡️ 60kg/132lbs 3x7 @7 ➡️ #5pullupsaday with one of my fav ABGs @mariankamille 😂 ft. @nazrightnow commentary lmao
245lbs 3x8 @7 from blocks ➡️ 60kg/132lbs 3x7 @7 ➡️ #5pullupsaday  with one of my fav ABGs @mariankamille 😂 ft. @nazrightnow commentary lmao
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 👊
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 👊
Just keep swimming just keep swimming 🐠🙂
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Man bod by powerlifting 🙄🙄🤣🤣
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#happy #squateveryday #squats #bigliftsandhairflips #girlswholift #flexfriday