I missed ya @goldsgymsocal 😩🥰
Finals are over && We back hoess 👏🏽
Beast lower body workout:
Squats- 3 sets of 8 reps so pick a challenging weight where you gotta push yourself to get those 8 reps. Then go back down to a comfortable weight and do 12 reps. For example, I did 3 sets of 8 reps with 185lbs then my last set went back down to 135 lbs and did 12 reps. Legs were on fire 🔥 .
RDL’s: warm up with the bar then 3 sets of 8 reps. Focus on slowing down and really feeling the movement 👌🏽 it’s a game changer when you slow down on these.
Land mine squats: first find a comfortable stance where you can sink deep into the squat and push out with your glutes. For these 3 sets of 12 reps. .
Lastly, finished off with split squats . Didn’t get it on video but went back to heavier weight. I used 27.5 lbs dumbbells and 8 reps each leg for 3 sets 😩 my legs were done by that time 😭
Feels good to be back after a couple days off 💪🏽 of course, had to hit lower body lol basic af . .
Peace ✌🏽 .
Don't mind the filthy mirror. 😂
Happy with the quad gains, strength and fat loss. I used to wish things away, wanting to look like a tall, lanky ballerina and I spent many years doing cardio/purging/crash diets only to burn out after a few weeks and get bummed out and then repeat the cycle. Nowadays, I lift heavy, do a moderate amount of cardio, and eat well with the occasional slice of pizza. I'm beginning to appreciate what my 5'1 powerful little frame can do. Discovering powerlifting and making the committment to take care of myself has been awesome. ❤
The goal is set...
9 weeks out until I’m back on the platform after 2 years away. I didn’t know if I would compete again, but it’s in me...the fire and the passion to be the best I can be in a sport I’ve come to love 🏋🏻♀️
-I know what I need to do to make weight
-I know what I need to do to lift and pull the weight to set PRs for myself -I know what it takes...I’m all in @adairtrainer ...let’s do this!!
New low weigh in today, 142.6.
If i post on here I’ll keep myself accountable. I’m 4 pounds down in the past 5ish weeks. Which is exactly the rate i want to lose at.
I’m just doing a lot of reps and sets to burn calories until my back feels good enough to be under weight. It’s been almost a month now since i hurt it.
Hopefully i can get recovered i have some big goals and competitions i want to compete in!
ITS MAXOUT DAY!! Squat: 190# new PR when ur stuck for a rlly long time and ur life flashes before ur eyes
Bench: Issa grinder af but finally got 115# boss 🥳
Deadlift: 240# gassed out no PR today
Powered by #ABGT 310 🎶
S/o to @aaronsze_ for the spot and the gentlest hand off of all time on bench
5x2x365 last set. My first rep is always ugly. This set they both are lol What I see is a rush in my set up and a whole bunch of forgotten cues. The weight moved so I’m happy. Starting to feel myself again. #gwpl#strongher#anneville#deadlift
Still doing a lot of 🍑 things to strengthen my weaknesses! I’ve been loving RDL type movements like block pulls and rack pulls. They are basically heavy pin RDL’s? Yes? 225 lb convi rack pulls and ⬅️ for 275 lb rev band deadlifts!
Still squatting, still trying to be the best person I can be. Still trying to be the thickest I can be. Still tryna look like a snaccc for @_thighsonthundah_ while he’s a million miles away. Still tryna make these tempo squats look buttery as avocados 🥑🤷🏽♀️
Here's a fun flashback Friday: cutting to the same weight I was a year ago.
Ok so real talk, I'm about the same weight in both of these photos (185ish). My body looks very similar in both. They're about a year apart. The one on the right is from last December, when people were telling me I was letting myself go, and because I was over 150 and had short hair, I wasn't attractive. Around this time I was asked to cover up at the gym when I wore a crop top because I was inappropriately dressed, even though skinnier girls were not asked to do so (I remember this because I had never worn a crop top to the gym and I had finally felt confident enough to do so, and was crushed). I was also undergoing a parasite treatment (I had gotten something while I was in Uganda over the summer that partially paralyzed some of my muscles temporarily) that caused a lot of bloating and made me look heavier than I was.
The one on the left is recently: still over 150, still have short hair, and people tell me I look great. I think this post is really just me trying to explain that for some of us, it's hard to accept compliments and success when a year ago we were literally almost exactly the same person and we were shamed for it. Sometimes it's not that we aren't grateful for the acknowledgement, but rather that compliments can sound like someone saying that we used to be fat. Even if we didn't. And that's a personal issue. But at the core of it, I'm still hurt from the way people treated me a year ago. And it's not the compliments that hurt, it's the fact that at one point, people thought that shaming me was for the same person I am now was ok.
Unless someone's health is at risk, negatively critiquing their physical appearance is never appropriate. You never know why their appearance is changing, and "fat shaming" will never motivate someone to fit into a box of societal pressure to conform to commonly accepted western standards of beauty. My body, my rules.
#powerliftingwomen#girlswhopowerlift#gwpl#thisisforthewomen#womensstrengthcoalition @powerliftingwomen @girlswhopowerlift @womensstrengthcoalition
Been feeling super unmotivated doing so much volume from my program on repeat for like two months now so I decided to just take a day to do lifts that I really enjoy and I honestly feel 100x better and am super excited to get going again💕
🍒Triceps 4x10 42.5
I used to always feel these in my shoulders, but I adjusted my position until I could feel it in my triceps. Do what works for you and really use mind muscle connection. 🍒Bicep curls 4x10 20lb dumbbells 🍒Rack pulls 175 4x8 still don’t really know how to do these so any tips are appreciated
-warm ups 135x4, 165x4, 185x2, 205x1,215x1
-worked up to 3x1 @ 220 which is 5lbs under my last meet pr :)) I was gonna try 225 and I’m 95% sure I could’ve done it but I got in my head and lowered the weight 🍒ab circuit:3x
-crunches 10 reps
-single leg bicycle crunch 10reps
🍒bench 4x5 110 lbs
🍒stairmaster 30 mins
Lots of shit that’s new to me on deck today + angry lifting. It’s pretty cool to use my body in new ways though and actually have developed enough familiarity with my own musculature to be able to feel new groups being used. Don’t roast my baby deer form tho 😂
3x8 trap bar @ 225
3x8 kb deadlifts @ 140 (what is this sumo shit even?!)
3x15 box squats @ 135 (WTF @basedchance WTF)
Pic: Subsequent post-squat marathon death
3x10 walking lunges @ 70
Superset 3x20 prone ext/dead bugs
6x1 20s bike sprints
Check on your friends on B Squad in off season. We are not ok 😂
Haven’t shown bench love lately so here it is hi 😇I’m just trying to gain this bench groove back and actually pause my back offs cause Tina got mad at me..jk💃🏻If you listen reeeeally closely at the beginning of the first video I say “pause this bitch” 😅Also wait till the end to watch me struggle to take my headphones out of my tangled ass hair 🤦🏻♀️
3ct paused bench: 1x1 @ 43.5kg
1ct paused bench 5x5 @ 40kg
280# deadlift today. No six pack. No idea what I weigh anymore. The same Converse high tops since 2014. No lifting belt. No special diet but fruit right before the gym is a huge energy boost. No meat today (just happened like that). And I only quit when I'm exhausted. Most importantly, nooooo fucks about how I look when I'm working out. I take pics because there's this idea that women who lift look a certain way. That's stupid. Cut that shit out. Sometimes I don't look like I lift at all. Still picked up 280 pounds today. And like 3 cookies and 1/3 of a chocolate bar. #gwpl#strongwomen#shehungry#shescary#sheatethecanary
I went 5x5 at 205 lbs today, making some progress in the second mesocycle of my program. I’m about 8 weeks out from my competition, and I’m already putting so much pressure on myself.
Sometimes you have to stop, take a moment to give yourself some self love and appreciate the work you put in on a daily basis. Although I am competing with myself, I also need to be kind to myself. •
Also absolutely love my @girlswhopowerlift shirt, it has such a powerful meaning.
Defy norms. Defy odds. Defy rules.
Holy shitballs, gravity has not been on my side these past few weeks. Front squats moved nicely tonight, but deadlifts humbled me and my lower back into submission. For what it's worth, this is the most volume I've done at this weight - 315lbs 5x4, last set shown.
350 for a double today. At this point I feel like I’m forever riding the struggle bus when it comes to deadlift. One week I get it the next week I don’t. I know it can’t always be perfect but it’s frustrating when I feel like things are not clicking. But remember if your struggling as well it TAKES TIME. It’s something I have to constantly remind myself but always look at the little victories and see the small improvements you have made. Because if you are working every week to improve things are changing!
Working away to make this look light one day. 375 for 2 sets of doubles (one set shown), then 380.5 for my last set and failed my second rep. Oh whaaaale. I was pumped just to hit some heavy shit again after last weeks session 😅
Did accessories and now I am v tired and ready for dinner 😋😴
Variation bench day is the most boring day of the week and I finish this workout in less than an hour (including accessories.)
Close grip bench 115 4x4 @ 7
Feet up spoto is 100 3x4 @ 7
#whitneysp @ct_whitney @whitney.sp