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Late night arms session did an @jailhousestrong rest pause session from #tijuanabarbellclub book finished the session with 6 minutes occlusion bodyweight Skull Crushers superset with biceps ladder. Occlusion, bodyweight Skull Crushers, biceps ladder took it all from @jailhousestrong monster pump from this session. 
#jailhousestrong #gasstationready #redcon1 #higheststateofreadiness #teamredcon1 #powerlifting #powerbuilding #strongman #gym #tieroperator #fitness #workout #squats #bench #deadlift #avatarnutrition
Late night arms session did an @jailhousestrong rest pause session from #tijuanabarbellclub  book finished the session with 6 minutes occlusion bodyweight Skull Crushers superset with biceps ladder. Occlusion, bodyweight Skull Crushers, biceps ladder took it all from @jailhousestrong monster pump from this session. #jailhousestrong  #gasstationready  #redcon1  #higheststateofreadiness  #teamredcon1  #powerlifting  #powerbuilding  #strongman  #gym  #tieroperator  #fitness  #workout  #squats  #bench  #deadlift  #avatarnutrition 
There are plenty of companies that have ambassador programs and things like this, but I’m excited to be working with @redcon1 as a tier operator. The main thing I have experience with if there’s is MRE Meal Replacement Bars. Use them on shift a lot to get calories. To do this for a brand I use and a brand that backs our military and first responders. 
Now time to hit some late night arms since last session before deload. 
#jailhousestrong #gasstationready #redcon1 #higheststateofreadiness #teamredcon1 #powerlifting #powerbuilding #strongman #gym #tieroperator #fitness #workout #squats #bench #deadlift #avatarnutrition
There are plenty of companies that have ambassador programs and things like this, but I’m excited to be working with @redcon1 as a tier operator. The main thing I have experience with if there’s is MRE Meal Replacement Bars. Use them on shift a lot to get calories. To do this for a brand I use and a brand that backs our military and first responders. Now time to hit some late night arms since last session before deload. #jailhousestrong  #gasstationready  #redcon1  #higheststateofreadiness  #teamredcon1  #powerlifting  #powerbuilding  #strongman  #gym  #tieroperator  #fitness  #workout  #squats  #bench  #deadlift  #avatarnutrition 
If there is one person in this world I’ve always been able to count on, it is me! I’m excited for the future and what’s to come. Ive been my biggest hype , greatest motivation, and biggest fan and it’ll always be that way. Stay positive, create opportunities, position yourself for success. No handouts just hard work! #forsakenwarrior #teamforsaken #chicagobarbellcompound #fuckyourdeadlift #mentalitybreedsphysicality #ACE #jailhousestrong #combatironapparel #sappernutrition #herbstrong #mbslingshot
If there is one person in this world I’ve always been able to count on, it is me! I’m excited for the future and what’s to come. Ive been my biggest hype , greatest motivation, and biggest fan and it’ll always be that way. Stay positive, create opportunities, position yourself for success. No handouts just hard work! #forsakenwarrior  #teamforsaken  #chicagobarbellcompound  #fuckyourdeadlift  #mentalitybreedsphysicality  #ACE  #jailhousestrong  #combatironapparel  #sappernutrition  #herbstrong  #mbslingshot 
One week from today I will be hitting the platform for my first full powerlifting meet since May 2017.  Coach @elitefitnessnf has guided me through my injuries that plagued me last year and feel as healthy entering a contest as I have in 2 years.  I have learned about the necessity or rest, recovery and care from Dr @davekingwater and @ps5two.  Read @backfitpro @briancarroll81 “gift of injury” to understand how to come back from back injury and am now ready.  Openers are set, a deload is in store and @jailhousestrong method of having the mind muscle connection is in full order. #7daysout #preverything #powerlifting #strongman #gasstationready #12northcrossfit #elitefitness2016 #jailhousestrong #RocStrong
One week from today I will be hitting the platform for my first full powerlifting meet since May 2017. Coach @elitefitnessnf has guided me through my injuries that plagued me last year and feel as healthy entering a contest as I have in 2 years. I have learned about the necessity or rest, recovery and care from Dr @davekingwater and @ps5two. Read @backfitpro @briancarroll81 “gift of injury” to understand how to come back from back injury and am now ready. Openers are set, a deload is in store and @jailhousestrong method of having the mind muscle connection is in full order. #7daysout  #preverything  #powerlifting  #strongman  #gasstationready  #12northcrossfit  #elitefitness2016  #jailhousestrong  #RocStrong 
W1D1: let the peaking begin☠️ camera did survive the fall though 🙏🏾 •
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Squat: 330lbs x 6 x 4
Bench: 205lbs x 7 x 3
Just the main sets @jklaus17 •
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#strong #strength #fitness #bench #benchpress #weightlifting #fitness #fit #coach #weightloss #gym #powerlifting #jailhousestrong #sbd #lift #lifting #ironaddict #ipf #gymaddict #legday #pumpingiron #muscle #likeforlikes #liked #canada #stronger #fitfam #instagood #instafit #sport #sports
W1D1: let the peaking begin☠️ camera did survive the fall though 🙏🏾 • • • Squat: 330lbs x 6 x 4 Bench: 205lbs x 7 x 3 Just the main sets @jklaus17 • • • #strong  #strength  #fitness  #bench  #benchpress  #weightlifting  #fitness  #fit  #coach  #weightloss  #gym  #powerlifting  #jailhousestrong  #sbd  #lift  #lifting  #ironaddict  #ipf  #gymaddict  #legday  #pumpingiron  #muscle  #likeforlikes  #liked  #canada  #stronger  #fitfam  #instagood  #instafit  #sport  #sports 
145# x 9.75 🤷🏻‍♀️ close-grip.  Time for Saturday night DINNER @vadimg92 
I love to lift, I love Vadim, and I really freakin’ love lifting with Vadim. 
#jailhousestrong #joshstrengthmethod #GWPL #girlswhopowerlift #powerlifting #bench #AxleBar #strongwoman 
#eat🍑gainmass #powercouple #teamworkmakesthedreamwork
Deload 473 speed triples —————————————————————
Coach - @jailhousestrong 
Powered by: 
Protein donuts & 👸🏽: - @lizzybeesworld
🎥🎥: @aniceto.mojica 
Hit up for videography needs SoCal area
Supps - @totalnutritionpalmdale
Recovery - @teamhmb
Geared up with:
Apparel: @houseofpainapparel BEAST10
Belts - @pioneer_fit promo code: BEAST10
Rep hard for:
Team - @lockitoutbarbell “it takes a village”
@matthew_503 
Shoutouts: @mbslingshot @junkbrands ————————————————————— #benchpress #squats #deadlifts #powerlifting #fitness #weightlifting #timetoeat #lockitoutbarbell #teamlockitoutbarbell  #joshstrengthmethod #gasstationready #joshstrength #teamhmb #differenttypeofanimal #jailhousestrong #neverstrongenough #timetoeat #teambeastpowerlifting
Deload 473 speed triples ————————————————————— Coach - @jailhousestrong Powered by: Protein donuts & 👸🏽: - @lizzybeesworld 🎥🎥: @aniceto.mojica Hit up for videography needs SoCal area Supps - @totalnutritionpalmdale Recovery - @teamhmb Geared up with: Apparel: @houseofpainapparel BEAST10 Belts - @pioneer_fit promo code: BEAST10 Rep hard for: Team - @lockitoutbarbell “it takes a village” @matthew_503 Shoutouts: @mbslingshot @junkbrands ————————————————————— #benchpress  #squats  #deadlifts  #powerlifting  #fitness  #weightlifting  #timetoeat  #lockitoutbarbell  #teamlockitoutbarbell  #joshstrengthmethod  #gasstationready  #joshstrength  #teamhmb  #differenttypeofanimal  #jailhousestrong  #neverstrongenough  #timetoeat  #teambeastpowerlifting 
Took first today, broke 2 state records, under extremely strict conditions. Qualified for worlds in Las Vegas. coming with the heat next time. #uspa #powerlifting #staterecord #90kg #jailhousestrong #apemanstrong #deadlift #bench #worlds #first #gang #bet #reignsworld #thewholeteam #untamedstrength #thooter
I wasn't happy with my deadlifts today, but I did manage 500x3 on Hatfield squats. 
#strongman #joshstrengthmethod #jailhousestrong #gasstationready #hatfieldsquats #gym #legday #tattoosandweights
675x1 off 4-inch blocks. Scary weight for me, the weight that tore my bicep tendon. But this shit was easy. @silhouette_town @jailhousestrong @ritual__apparel #barbell #benchpress #personaltrainer  #pigpen #devilswork #powerlifting #healthy #workout #trainer #squat  #chicagotrainer #tattoo #musclebear #herbstrong #deadlift ##rockwellbarbell #woof #scruff #ritualhorde #skullsmashammonia #lacroixboix #armyofpigs #strongfirst #jailhousestrong
FAILURE after FAILURE❌(español⬇️)
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Back when i was in highschool i was SO afraid of what other think about me or the critics that they would say. Nowadays i want to force myself to do things i am bad at as much as possible
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Now i know that FAILURE is the only possible way to grow and learn and become a better version of ourselves. Same as in the gym  if we train with the SAME weight over and over we are not going to have changes. Is only when we push through that pain, that discomfort and the voice in our heads that tell us that we can’t do it, but we force it and manage to finish, in that moment is when we learn to give ZERO EXCUSES
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Let’s kill the weekend with the same energy💥
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FALLO tras FALLO🔥
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Cuando estaba en el colegio tenía tanto miedo de lo que otros pensaran de mí o de los críticas que dirían. Hoy en día quiero obligarme a hacer cosas en las que soy malo tanto como sea posible
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Ahora sé que el FALLO es la única forma posible de crecer, aprender y convertirse en una mejor versión de nosotros mismos. Igual que en el gimnasio, si entrenamos con el MISMO peso una y otra vez, no vamos a tener cambios. Es solo cuando atravesamos ese dolor, esa incomodidad y la voz en nuestras cabezas que nos dicen que no podemos hacerlo, pero lo forzamos y logramos terminar, en ese momento es cuando aprendemos a dar ZERO EXCUSAS
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A Darle con TODAS las energia este fin de semana💥
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#MentalGains #ZeroXcusas #progress #gymlife #bulklife #ironaddict #fitnessaddict #fitness #noexcuses #backworkout #personalgrowth #fitnessmotivation #meditation #dedication #physique #swoleisthegoal #fitlife #fitnessjourney #balance️ #elev8tion #miami #latinos #hispanicsbelike #florida #gymtopz #jailhousestrong #broscience #trainlikeabeast
FAILURE after FAILURE❌(español⬇️) - Back when i was in highschool i was SO afraid of what other think about me or the critics that they would say. Nowadays i want to force myself to do things i am bad at as much as possible - Now i know that FAILURE is the only possible way to grow and learn and become a better version of ourselves. Same as in the gym  if we train with the SAME weight over and over we are not going to have changes. Is only when we push through that pain, that discomfort and the voice in our heads that tell us that we can’t do it, but we force it and manage to finish, in that moment is when we learn to give ZERO EXCUSES - Let’s kill the weekend with the same energy💥 . . FALLO tras FALLO🔥 - Cuando estaba en el colegio tenía tanto miedo de lo que otros pensaran de mí o de los críticas que dirían. Hoy en día quiero obligarme a hacer cosas en las que soy malo tanto como sea posible - Ahora sé que el FALLO es la única forma posible de crecer, aprender y convertirse en una mejor versión de nosotros mismos. Igual que en el gimnasio, si entrenamos con el MISMO peso una y otra vez, no vamos a tener cambios. Es solo cuando atravesamos ese dolor, esa incomodidad y la voz en nuestras cabezas que nos dicen que no podemos hacerlo, pero lo forzamos y logramos terminar, en ese momento es cuando aprendemos a dar ZERO EXCUSAS - A Darle con TODAS las energia este fin de semana💥 . . . #MentalGains  #ZeroXcusas  #progress  #gymlife  #bulklife  #ironaddict  #fitnessaddict  #fitness  #noexcuses  #backworkout  #personalgrowth  #fitnessmotivation  #meditation  #dedication  #physique  #swoleisthegoal  #fitlife  #fitnessjourney  #balance ️ #elev8tion  #miami  #latinos  #hispanicsbelike  #florida  #gymtopz  #jailhousestrong  #broscience  #trainlikeabeast 
I AM: Absolute domination, complete focus, zero tolerance, infinite ambition, perpetual drive. my affirmation. 💪🏾🌍📿❤🧘🏿‍♂️
#powerlift #gymrat #bodybuildingfood #shoulders #liftheavy #doyouevenlift #deadlifting #delts #leanmuscle #pumpingiron #oldschoolbodybuilding #armday #contestprep #tmphdcommunity #npc #powerbuilding #naturalbodybuilding #musclemass #biceps #bodyengineers #gymmotivation #tricepsworkout #justlift #strongerthantheworld #lift #bigarms #bodybuilder #hypertrophy #jailhousestrong
I AM: Absolute domination, complete focus, zero tolerance, infinite ambition, perpetual drive. my affirmation. 💪🏾🌍📿❤🧘🏿‍♂️ #powerlift  #gymrat  #bodybuildingfood  #shoulders  #liftheavy  #doyouevenlift  #deadlifting  #delts  #leanmuscle  #pumpingiron  #oldschoolbodybuilding  #armday  #contestprep  #tmphdcommunity  #npc  #powerbuilding  #naturalbodybuilding  #musclemass  #biceps  #bodyengineers  #gymmotivation  #tricepsworkout  #justlift  #strongerthantheworld  #lift  #bigarms  #bodybuilder  #hypertrophy  #jailhousestrong 
#Repost @poitwer
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Fuck yes!
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#alwaysimproving #hustle #workhard #getoffyourass #jailhousestrong #gasstationready
#Repost @jailhousestrong with @get_repost
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To develop starting strength in the bench press, it's helpful to find methods that eliminate assistance from the stretch shortening cycle.

The concentric-only bench press is commonly referred to as the dead bench press. Lie down on a bench placed under the bar in a power rack. Place the bar on the pins, making sure the bar is in a position it would normally be at the bottom of your bench press. Start the weight approximately a half-inch off the chest and push the weight to lock out explosively.

This is huge for building starting strength and power off the chest and circumvents the aid of elastic energy. This is also a great movement for an athlete that wants to gain strength but not add muscle mass. This enhances the ability of the CNS to efficiently recruit the proper motor units, but is a poor choice for muscle hypertrophy.

The dead bench should be performed for singles. Even after the pause, almost half the elastic energy aids in the concentric portion of the lift. To achieve higher volume and lower intensity, use multiple singles followed by short rest intervals instead of pumping out rep after rep.

To increase intensity on the dead bench, try shortening rest intervals between singles, adding more singles to the same weight, and adding more weight. Lengthen rest periods and decrease the number of singles as the weight gets heavier.

Week one might be 8 singles with a one minute break, then week six might be 4 singles with a three-minute break. Obviously, the weight has increased and the perceived rate of exertion may be the same both weeks.

Dead benches aren't to be done in place of regular bench presses as the bench press is a reversible muscle action. The dead bench press is a concentric-only muscle action. While it's a helpful accessory in building starting strength to get better at the bench press, you must bench press.

Demoed by @hoornstra_strong 
#gasstationready #jailhousestrong #individualoverinstitution #deadbench #groundngrat #joshstrength #joshstrengthmethod
#Repost  @jailhousestrong with @get_repost ・・・ To develop starting strength in the bench press, it's helpful to find methods that eliminate assistance from the stretch shortening cycle. The concentric-only bench press is commonly referred to as the dead bench press. Lie down on a bench placed under the bar in a power rack. Place the bar on the pins, making sure the bar is in a position it would normally be at the bottom of your bench press. Start the weight approximately a half-inch off the chest and push the weight to lock out explosively. This is huge for building starting strength and power off the chest and circumvents the aid of elastic energy. This is also a great movement for an athlete that wants to gain strength but not add muscle mass. This enhances the ability of the CNS to efficiently recruit the proper motor units, but is a poor choice for muscle hypertrophy. The dead bench should be performed for singles. Even after the pause, almost half the elastic energy aids in the concentric portion of the lift. To achieve higher volume and lower intensity, use multiple singles followed by short rest intervals instead of pumping out rep after rep. To increase intensity on the dead bench, try shortening rest intervals between singles, adding more singles to the same weight, and adding more weight. Lengthen rest periods and decrease the number of singles as the weight gets heavier. Week one might be 8 singles with a one minute break, then week six might be 4 singles with a three-minute break. Obviously, the weight has increased and the perceived rate of exertion may be the same both weeks. Dead benches aren't to be done in place of regular bench presses as the bench press is a reversible muscle action. The dead bench press is a concentric-only muscle action. While it's a helpful accessory in building starting strength to get better at the bench press, you must bench press. Demoed by @hoornstra_strong #gasstationready  #jailhousestrong  #individualoverinstitution  #deadbench  #groundngrat  #joshstrength  #joshstrengthmethod 
Got a quick bench session in.

Paused wide grip bench 185x5x8.
Incline bench 170x3x8.

Go back in late tonight/morning to hit my accessories. 
#gasstationready #jailhousestrong #powerbuilding #powerlifting #gym #workout #fitness #squats #bench #deadlift
Worked up to a heavy single today, ended up at 635 lbs which is a 2 lb lifetime PR 5 weeks out, this music is trash though 😑
Worked up to a heavy single today, ended up at 635 lbs which is a 2 lb lifetime PR 5 weeks out, this music is trash though 😑
Excited to begin the process of becoming a certified powerlifting judge for the @uspapower @cplpower @iplpowerlifting it is my ultimate goal to receive all my certifications and levels to be able to judge any event all over the world. In any industry, knowledge is power. And, in this industry both knowledge AND strength is king. I want to be able to give back to the industry and to support the up and coming competitors and interested lifters alike. To be successful in business, life, and in the gym it’s important to be granular and have attention to detail. I’m a fan of the sport and look forward to the next few steps. Always be curious and never stop learning.
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#power #powerlifting #kbowledgeispower #strongmindstrongbody #powerlifter #powerbuilder #rawlifting #strong #strength #fit #musclememory #brainpower #iplpower #uspapower #cplpower #platformready #jailhousestrong #doyouevenlift #neverstoplearning
Excited to begin the process of becoming a certified powerlifting judge for the @uspapower @cplpower @iplpowerlifting it is my ultimate goal to receive all my certifications and levels to be able to judge any event all over the world. In any industry, knowledge is power. And, in this industry both knowledge AND strength is king. I want to be able to give back to the industry and to support the up and coming competitors and interested lifters alike. To be successful in business, life, and in the gym it’s important to be granular and have attention to detail. I’m a fan of the sport and look forward to the next few steps. Always be curious and never stop learning. •• • • •• • • •• • • •• • • •• • • •• • #power  #powerlifting  #kbowledgeispower  #strongmindstrongbody  #powerlifter  #powerbuilder  #rawlifting  #strong  #strength  #fit  #musclememory  #brainpower  #iplpower  #uspapower  #cplpower  #platformready  #jailhousestrong  #doyouevenlift  #neverstoplearning 
#sumodeadlift Never give up... step back, reassess, plan and execute. Be #selfaware 
Perhaps yet another sign of training #fatigue.  Although that first rep went up pretty quickly, I need to give myself a break. Time to #deload and give my nervous system a break. Things might get boring🤷‍♂️ Use Discount code: LarzFitzUhh to save $$ or contact @coreykubica 
@blackstonelabs_legion @blackstonelabs_official
#humbled #stayweird #proudfitfam #gasstationready #liftheavyeatbig #eatbigliftheavy #jailhousestrong
#blackstonelabsofficial #blackstonelabs #blackstonelegion  #benchpress #squatbenchdeadlift #squat #squats #squatdeep #deadlift #ilovedeadlifts  #getfit #gethealthy #legionloyal
#squatdeeper #gethappy #tattooed #italianviking
#sumodeadlift  Never give up... step back, reassess, plan and execute. Be #selfaware  Perhaps yet another sign of training #fatigue . Although that first rep went up pretty quickly, I need to give myself a break. Time to #deload  and give my nervous system a break. Things might get boring🤷‍♂️ Use Discount code: LarzFitzUhh to save $$ or contact @coreykubica @blackstonelabs_legion @blackstonelabs_official #humbled  #stayweird  #proudfitfam  #gasstationready  #liftheavyeatbig  #eatbigliftheavy  #jailhousestrong  #blackstonelabsofficial  #blackstonelabs  #blackstonelegion  #benchpress  #squatbenchdeadlift  #squat  #squats  #squatdeep  #deadlift  #ilovedeadlifts  #getfit  #gethealthy  #legionloyal  #squatdeeper  #gethappy  #tattooed  #italianviking 
I want Quads like Robb. That’s all. I know it will make me a better weightlifter. Lol. @quadslikerobb
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Everything worth doing.  Breath PR 4 reps F breathing #QUADSLIKEROBB 520 x8 paused narrow stance #qualityoverquantity #gasstationready #jailhousestrong @nutrabio #biocrew #withoutcompromise  @barbellcommission @powerliftingmotivation
Everything worth doing.  Breath PR 4 reps F breathing #QUADSLIKEROBB 520 x8 paused narrow stance #qualityoverquantity #gasstationready #jailhousestrong @nutrabio #biocrew #withoutcompromise  @barbellcommission @powerliftingmotivation
So a couple things went down today... first, my P.I.C. @dane.kelley86 crushes 605# for a double and big PR, and then I doubled 495# which happens to also be a PR. Killer day! #jailhousestrong
So a couple things went down today... first, my P.I.C. @dane.kelley86 crushes 605# for a double and big PR, and then I doubled 495# which happens to also be a PR. Killer day! #jailhousestrong 
#SSBsquats do a body good... but really take it out of ya.  Almost lost a couple plates at the end of the set. Signs of fatigue? 🤷‍♂️ Working on that rear chain #elasticity
Going for #depth and #form

Use Discount code: LarzFitzUhh to save $$ or contact @coreykubica 
@blackstonelabs_legion @blackstonelabs_official
#humbled #stayweird #proudfitfam #gasstationready #liftheavyeatbig #eatbigliftheavy #jailhousestrong
#blackstonelabsofficial #blackstonelabs #blackstonelegion  #benchpress #squatbenchdeadlift #squat #squats #squatdeep #deadlift #ilovedeadlifts  #getfit #gethealthy #legionloyal
#squatdeeper #gethappy #tattooed #italianviking
#SSBsquats  do a body good... but really take it out of ya. Almost lost a couple plates at the end of the set. Signs of fatigue? 🤷‍♂️ Working on that rear chain #elasticity  Going for #depth  and #form  Use Discount code: LarzFitzUhh to save $$ or contact @coreykubica @blackstonelabs_legion @blackstonelabs_official #humbled  #stayweird  #proudfitfam  #gasstationready  #liftheavyeatbig  #eatbigliftheavy  #jailhousestrong  #blackstonelabsofficial  #blackstonelabs  #blackstonelegion  #benchpress  #squatbenchdeadlift  #squat  #squats  #squatdeep  #deadlift  #ilovedeadlifts  #getfit  #gethealthy  #legionloyal  #squatdeeper  #gethappy  #tattooed  #italianviking 
Tng singles + resistance 157bw 🦍 #roadto350#powerlifting#jailhousestrong#ironrebel#weightlifting#66kg#74kg#benchpress#strong#teamnocalves @musclesformiracles  hello 👋🏼
520 x8 paused narrow stance on the revolutionary @_marrs_bar @jailhousestrong #gasstationready #biocrew #jailhousestrong @nutrabio fueled! @quadslikerobbjr #justdoit
Im proud to announce I have accepted the position as the Head Powerlifting Coach for @powerliftingnorthamerica 🙌🏼 If you’re looking for coaching and or programming get ahold of us via Instagram or visit www.powerliftingnorthamerica.com for more information 🤙🏼 @dubsbarbellclub
Im proud to announce I have accepted the position as the Head Powerlifting Coach for @powerliftingnorthamerica 🙌🏼 If you’re looking for coaching and or programming get ahold of us via Instagram or visit www.powerliftingnorthamerica.com for more information 🤙🏼 @dubsbarbellclub
Vice and virtue. Everyday challenges. Apply that #ironmindset 
Stay shining, stay smiling and Stay SWOLE!
Ask me how! 🤷‍♂️just use the code:
OR contact @coreykubica @pjbraunfitness 
LARZFITZUHH @blackstonelabs_official 
@blackstonelabs_legion . . . 
#stayweird #tattooacceptance 
#humbled #stayswole #proudfitfam #liftheavyeatbig #eatbigliftheavy #jailhousestrong
#blackstonelabsofficial #blackstonelabs #blackstonelegion  #squatbenchdeadlift #squat #squats #squatdeep #deadlift #getfit #gethealthy #legionloyal
#squatdeeper #gethappy #tattooed #italianviking #getswole
Vice and virtue. Everyday challenges. Apply that #ironmindset  Stay shining, stay smiling and Stay SWOLE! Ask me how! 🤷‍♂️just use the code: OR contact @coreykubica @pjbraunfitness LARZFITZUHH @blackstonelabs_official @blackstonelabs_legion . . . #stayweird  #tattooacceptance  #humbled  #stayswole  #proudfitfam  #liftheavyeatbig  #eatbigliftheavy  #jailhousestrong  #blackstonelabsofficial  #blackstonelabs  #blackstonelegion  #squatbenchdeadlift  #squat  #squats  #squatdeep  #deadlift  #getfit  #gethealthy  #legionloyal  #squatdeeper  #gethappy  #tattooed  #italianviking  #getswole 
2016 weighing in at 270lbs pulling 804 at the Chicago Fit Expo. Should I go back to the 275 class? 🤔 #forsakenwarrior #teamforsaken #chicagobarbellcompound #mentalitybreedsphysicality #fuckyourdeadlift #ACE #jailhousestrong #combatironapparel #sappernutrition #mbslingshot #herbstrong #sandbarhandcare
Sheldon hitting an impressive 550 on the SSB! #Repost @squatasaurus_rex with @get_repost
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Well, this is a big turning point. Hit 550 for a single on the SSB. I missed this lift in prep for Chicago back in May... in wraps. Hit it today in sleeves!
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Really impressing myself with the progress that’s been made. I need to go see @drtravisfleming ASAP to get my low back in line (hence the reason I stopped on the top end of the movement).
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Coaching: @jailhousestrong
@squat2depth_apparel “Bury it” Tee
@psychosmellingsalts with the sniff-sniff motivation.
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@barrelbrands : Sheldon
@herbstrong : SHELDON10
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#jailhousestrong #powerlifting #power #strength #squats #commit #safetysquatbar #squat2depth #buryit #leavenodoubt #psychosmellingsalts #inhalant #quads #hamstrings #glutes #beard #tattoo #barrelbrands #herbstrong @whitney.ink @killrobbergman @heartzapper @mdaugherty611 @the_latless_wonder
Sheldon hitting an impressive 550 on the SSB! #Repost  @squatasaurus_rex with @get_repost ・・・ Well, this is a big turning point. Hit 550 for a single on the SSB. I missed this lift in prep for Chicago back in May... in wraps. Hit it today in sleeves! - Really impressing myself with the progress that’s been made. I need to go see @drtravisfleming ASAP to get my low back in line (hence the reason I stopped on the top end of the movement). - Coaching: @jailhousestrong @squat2depth_apparel “Bury it” Tee @psychosmellingsalts with the sniff-sniff motivation. - @barrelbrands : Sheldon @herbstrong : SHELDON10 - #jailhousestrong  #powerlifting  #power  #strength  #squats  #commit  #safetysquatbar  #squat2depth  #buryit  #leavenodoubt  #psychosmellingsalts  #inhalant  #quads  #hamstrings  #glutes  #beard  #tattoo  #barrelbrands  #herbstrong  @whitney.ink @killrobbergman @heartzapper @mdaugherty611 @the_latless_wonder
Thanks to @cleaneatzwilmington ready to go meals and getting creative with my training, I was able to stay on track even while being locked up at the station for Hurricane Florence. Back at it in full force the last three days and I can honestly say I feel stronger than ever! Getting bigger and leaner every day!  #garagelifting#cleaneatz #itsalifestyle #lawenforcement #backtheblue #jailhousestrong #GASSTATIONREADY#athletenation #jackedathletes #apemanstrong #biggerstrongerfaster #flexzone #shredzarmy #bodybuilder #bodybuildingnation #bodybuildingmotivation #npc #npcbodybuilder #ifbb #pcsportsperformance #instagrambodybuilding #kagedmuscle #rogue #roguebarbellclub #goldsgym#portcitypowerlifting
Thanks to @cleaneatzwilmington ready to go meals and getting creative with my training, I was able to stay on track even while being locked up at the station for Hurricane Florence. Back at it in full force the last three days and I can honestly say I feel stronger than ever! Getting bigger and leaner every day! #garagelifting #cleaneatz  #itsalifestyle  #lawenforcement  #backtheblue  #jailhousestrong  #GASSTATIONREADY #athletenation  #jackedathletes  #apemanstrong  #biggerstrongerfaster  #flexzone  #shredzarmy  #bodybuilder  #bodybuildingnation  #bodybuildingmotivation  #npc  #npcbodybuilder  #ifbb  #pcsportsperformance  #instagrambodybuilding  #kagedmuscle  #rogue  #roguebarbellclub  #goldsgym #portcitypowerlifting 
Ended my weird week with a nice 380# stroll.🧐 @vadimg92 @jailhousestrong @steve_lusterino275 @sinjatakespics 
#jailhousestrong #joshstrengthmethod #groundedingratitude #GWPL #girlswhopowerlift #letsgetJACKED #LiveLarge #AndInCharge #trapbar
Well, this is a big turning point. Hit 550 for a single on the SSB. I missed this lift in prep for Chicago back in May... in wraps. Hit it today in sleeves!
-
Really impressing myself with the progress that’s been made. I need to go see @drtravisfleming ASAP to get my low back in line (hence the reason I stopped on the top end of the movement).
-
Coaching: @jailhousestrong
@squat2depth_apparel “Bury it” Tee
@psychosmellingsalts with the sniff-sniff motivation.
-
@barrelbrands : Sheldon
@herbstrong : SHELDON10
-
#jailhousestrong #powerlifting #power #strength #squats #commit #safetysquatbar #squat2depth #buryit #leavenodoubt #psychosmellingsalts #inhalant #quads #hamstrings #glutes #beard #tattoo #barrelbrands #herbstrong @whitney.ink @killrobbergman @heartzapper @mdaugherty611 @the_latless_wonder
Well, this is a big turning point. Hit 550 for a single on the SSB. I missed this lift in prep for Chicago back in May... in wraps. Hit it today in sleeves! - Really impressing myself with the progress that’s been made. I need to go see @drtravisfleming ASAP to get my low back in line (hence the reason I stopped on the top end of the movement). - Coaching: @jailhousestrong @squat2depth_apparel “Bury it” Tee @psychosmellingsalts with the sniff-sniff motivation. - @barrelbrands : Sheldon @herbstrong : SHELDON10 - #jailhousestrong  #powerlifting  #power  #strength  #squats  #commit  #safetysquatbar  #squat2depth  #buryit  #leavenodoubt  #psychosmellingsalts  #inhalant  #quads  #hamstrings  #glutes  #beard  #tattoo  #barrelbrands  #herbstrong  @whitney.ink @killrobbergman @heartzapper @mdaugherty611 @the_latless_wonder
Hit me a skwaat session with the big dawg @vasserstrength 
Got these Static Holds from @jailhousestrong some years back been a go to ever since. 
Session went...
High Bar Squat 175x4x8.
SSB Squat 160x3x8.
SSB Goodmornings 115x3x8.
Bulgarian Split Squats 2x10 per leg.
Back Raises 3x14.
Front Squat Static Holds 350x2x15 sec.

Bench tomorrow then a much needed deload week coming up.

#gasstationready #jailhousestrong #powerlifting #powerbuilding #gym #workout #fitness #squats #bench #deadlift
Hit me a skwaat session with the big dawg @vasserstrength Got these Static Holds from @jailhousestrong some years back been a go to ever since. Session went... High Bar Squat 175x4x8. SSB Squat 160x3x8. SSB Goodmornings 115x3x8. Bulgarian Split Squats 2x10 per leg. Back Raises 3x14. Front Squat Static Holds 350x2x15 sec. Bench tomorrow then a much needed deload week coming up. #gasstationready  #jailhousestrong  #powerlifting  #powerbuilding  #gym  #workout  #fitness  #squats  #bench  #deadlift 
235x7 pleb press
235x7 pleb press
635 conventional 🖕🏻”You can run but you cannot hide. I will find you and I will end you. No one and nothing can keep you from what is to come” 
#bodybuilding #powerlifting #bench #squat #deadlift #gasstationready #jailhousestrong #supertraining06 
#apemanstrong #animal #universal #slingshot #deadlifttillimdead #girlswholift #girlswhosquat #girlswithmuscle #🍑gang  @boca_houseofsteel @deadlifttillimdead  @kingofthelifts
3x3x350 and 2x5x290
.
Man I am in my feels today. Technique has been the intention of my workouts for awhile now. Relearning how to lift efficiently and I am uncovering a lot of weaknesses which is super frustrating.
.
Today is a day where I have to eat my own words. Yesterday I posted about commitment along with an old video of my sumo. Although I’ve made improvement in my technique, I am still not happy and it’s triggered some self doubt and fear of failure.
.
I found a quote online I revisited today- “you always have two choices: your commitment vs your fear.” And duh I chose commitment.
.
#unchainedandunbalanced #unchainedstrength #stronghouseproject #rpstrength #committopull #jailhousestrong
3x3x350 and 2x5x290 . Man I am in my feels today. Technique has been the intention of my workouts for awhile now. Relearning how to lift efficiently and I am uncovering a lot of weaknesses which is super frustrating. . Today is a day where I have to eat my own words. Yesterday I posted about commitment along with an old video of my sumo. Although I’ve made improvement in my technique, I am still not happy and it’s triggered some self doubt and fear of failure. . I found a quote online I revisited today- “you always have two choices: your commitment vs your fear.” And duh I chose commitment. . #unchainedandunbalanced  #unchainedstrength  #stronghouseproject  #rpstrength  #committopull  #jailhousestrong 
Climbing into to the weekend!
#s2faction #dominateyourlife #parkour
Never accept external limitations, your only as limited as your mind is allowed to perceive. If they say you CAN'T your reply should be WHY THE FU#K NOT!!! 🧘🏿‍♂️🙌🏾💪🏾 #powerlift #gymrat #bodybuildingfood #shoulders #liftheavy #doyouevenlift #deadlifting #delts #leanmuscle #pumpingiron #oldschoolbodybuilding #armday #contestprep #tmphdcommunity #npc #powerbuilding #naturalbodybuilding #musclemass #biceps #bodyengineers #gymmotivation #tricepsworkout #justlift #strongerthantheworld #lift #bigarms #bodybuilder #hypertrophy #jailhousestrong
Never accept external limitations, your only as limited as your mind is allowed to perceive. If they say you CAN'T your reply should be WHY THE FU#K  NOT!!! 🧘🏿‍♂️🙌🏾💪🏾 #powerlift  #gymrat  #bodybuildingfood  #shoulders  #liftheavy  #doyouevenlift  #deadlifting  #delts  #leanmuscle  #pumpingiron  #oldschoolbodybuilding  #armday  #contestprep  #tmphdcommunity  #npc  #powerbuilding  #naturalbodybuilding  #musclemass  #biceps  #bodyengineers  #gymmotivation  #tricepsworkout  #justlift  #strongerthantheworld  #lift  #bigarms  #bodybuilder  #hypertrophy  #jailhousestrong 
“I wanna go fast” -Ricky Bobby 
Really focusing on blasting through sticking point using Compensatory Acceleration. Using the chains to help get accustomed  to pushing all the way through, not slowing down just like @jailhousestrong talks about in his book Bench Press: The Science. #JailhouseStrong
@torrespaul7580

Special thanks to @el_jefealex for the infinite liftoffs today. You’re the real hero.
“I wanna go fast” -Ricky Bobby Really focusing on blasting through sticking point using Compensatory Acceleration. Using the chains to help get accustomed to pushing all the way through, not slowing down just like @jailhousestrong talks about in his book Bench Press: The Science. #JailhouseStrong  @torrespaul7580 Special thanks to @el_jefealex for the infinite liftoffs today. You’re the real hero.
Some of yesterday’s session. Had a lot of anxiety to start this workout. Big thanks to @amandaskillings00 for getting my head right and keeping me accountable on all my reps, also video/time watch lol. 
Also gotta thank @dr.kassandre.goupil for fixing me up. Wouldn’t have gotten thru this one without you guys 🙏🏻
Deadlifts 3 sets of 5 cluster sets with 465. Last set reps 1,2,4,5 shown. Subbed out farmers for trap bar carry was a good call on this day. 5pps for about 30sec walk. 📝 @baronlappa 👩‍⚕️ @dr.kassandre.goupil 🎥 @amandaskillings00
Some of yesterday’s session. Had a lot of anxiety to start this workout. Big thanks to @amandaskillings00 for getting my head right and keeping me accountable on all my reps, also video/time watch lol. Also gotta thank @dr.kassandre.goupil for fixing me up. Wouldn’t have gotten thru this one without you guys 🙏🏻 Deadlifts 3 sets of 5 cluster sets with 465. Last set reps 1,2,4,5 shown. Subbed out farmers for trap bar carry was a good call on this day. 5pps for about 30sec walk. 📝 @baronlappa 👩‍⚕️ @dr.kassandre.goupil 🎥 @amandaskillings00
Buffalo bar 🐃 275x11 because I lost count to 10.

New gym Same Goals

@ironmongersgym 
@jailhousestrong
@breakbonesjones
Buffalo bar 🐃 275x11 because I lost count to 10. New gym Same Goals @ironmongersgym @jailhousestrong @breakbonesjones
(TURNUPTHEVOLUME)CAN YOU SMELL WHAT KINGBLOK IS COOKING! THE IRONLANDMOB IS HERE TO UPSET THE NORM AND TO DESTROY ALL WHO STAND IN OUR WAY .... IF YOUR NOT AT THE TABLE YOUR ON IT!  I burn the villages of the mediocre, I pillage the kingdoms of  exhaustion and excuses .If you can't understand me then it's best to stay off my road. Respect to @marquis_tj for the audio motivation!#IronlandMob#bodybuildingmotivation#igfitnessfreak#bouldering#jailhousestrong#iron#benchmade#squad#squadgoals#squat#deadlifttillimdead#earnthejealousy#arnoldschwarzenegger#nike#optimumnitrition#workoutmotivation#excercise#health#stronger#powerliftingmotivation#realhitta#dadecounty#affiliated#shredded#ironaddictforlife#biggerthanyou#nutrition#wellness#myhouse#muscleandfitness
(TURNUPTHEVOLUME)CAN YOU SMELL WHAT KINGBLOK IS COOKING! THE IRONLANDMOB IS HERE TO UPSET THE NORM AND TO DESTROY ALL WHO STAND IN OUR WAY .... IF YOUR NOT AT THE TABLE YOUR ON IT! I burn the villages of the mediocre, I pillage the kingdoms of exhaustion and excuses .If you can't understand me then it's best to stay off my road. Respect to @marquis_tj for the audio motivation!#IronlandMob #bodybuildingmotivation #igfitnessfreak #bouldering #jailhousestrong #iron #benchmade #squad #squadgoals #squat #deadlifttillimdead #earnthejealousy #arnoldschwarzenegger #nike #optimumnitrition #workoutmotivation #excercise #health #stronger #powerliftingmotivation #realhitta #dadecounty #affiliated #shredded #ironaddictforlife #biggerthanyou #nutrition #wellness #myhouse #muscleandfitness 
A change of location, business directions and a USPA sanctioned meet are just a few of the events I was able to witness and help facilitate during my stay with Samson. Still, the experience I value the most is the opportunity to meet so many amazing clients that I now consider friends. It has been an honor to be a part of your fitness and strength journey. I appreciate my time with you and hope to maintain a relationship even with my departure. 
This changes my location but does not deter my passion. I will continue to offer individualized training in person as well as online. I offer years of experience along with multiple ISSA and USPA certifications and continue to seek knowledge and growth in the strength industry. 
I am proud to announce that I will continue my journey through strength and personal training at Iron Mongers Gym located in Vista, Ca. San Diego’s largest powerlifting facility. 
Mike Dee 
MD Strength Methods
Stay Heavy my friends
A change of location, business directions and a USPA sanctioned meet are just a few of the events I was able to witness and help facilitate during my stay with Samson. Still, the experience I value the most is the opportunity to meet so many amazing clients that I now consider friends. It has been an honor to be a part of your fitness and strength journey. I appreciate my time with you and hope to maintain a relationship even with my departure. This changes my location but does not deter my passion. I will continue to offer individualized training in person as well as online. I offer years of experience along with multiple ISSA and USPA certifications and continue to seek knowledge and growth in the strength industry. I am proud to announce that I will continue my journey through strength and personal training at Iron Mongers Gym located in Vista, Ca. San Diego’s largest powerlifting facility. Mike Dee MD Strength Methods Stay Heavy my friends
#skwaateveryday  some light work with front skwaats. Keeping those shoulders and elbows up keeping that core engaged hammering them quads💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾 we lift Shit roun here.  Easy peezy . U wanna do a REAL squat everyday challenge then get under this bar and put some plates on. There are about 11 squat variations. Choose a different one each day🤷🏽‍♂️🤷🏽‍♂️🤷🏽‍♂️#alphaasfuck #lyonzdenfitness #easymoney #weliftshit #fitmoms #fitafter40 #fitness #blackfitness #skwaats #bodybuilding #squats #itgoesdownintheden #nomercy #transformation #fitmum #quads #legday #legday🍑 #strongwomen #frontsquats #jailhousestrong
#skwaateveryday  some light work with front skwaats. Keeping those shoulders and elbows up keeping that core engaged hammering them quads💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾 we lift Shit roun here. Easy peezy . U wanna do a REAL squat everyday challenge then get under this bar and put some plates on. There are about 11 squat variations. Choose a different one each day🤷🏽‍♂️🤷🏽‍♂️🤷🏽‍♂️#alphaasfuck  #lyonzdenfitness  #easymoney  #weliftshit  #fitmoms  #fitafter40  #fitness  #blackfitness  #skwaats  #bodybuilding  #squats  #itgoesdownintheden  #nomercy  #transformation  #fitmum  #quads  #legday  #legday 🍑 #strongwomen  #frontsquats  #jailhousestrong 
Reverse hammer strength shoulder Press. 💪
Sound on 😂🔊
Back on track after being down with sickness the last week. No time to waste, straight back at @loadedgym to do a push workout with my man @jensthebeast1 🔥💪🤟
#DedicatedFitness #beastfitness #Dedicated #bodybuilding #bodybuilder #fitness #powerbuilding #loadedgym #arsenalstrength #hammerstrength #5percentnutrition #workharder #whateverittakes #motivation #motivated #viking #fitfam #fitfamily #fitfamdk #y3t #jailhousestrong #dedication #fitnessmotivation #workout #training #success #noexcuses #shoulders #push
Reverse hammer strength shoulder Press. 💪 Sound on 😂🔊 Back on track after being down with sickness the last week. No time to waste, straight back at @loadedgym to do a push workout with my man @jensthebeast1 🔥💪🤟 #DedicatedFitness  #beastfitness  #Dedicated  #bodybuilding  #bodybuilder  #fitness  #powerbuilding  #loadedgym  #arsenalstrength  #hammerstrength  #5percentnutrition  #workharder  #whateverittakes  #motivation  #motivated  #viking  #fitfam  #fitfamily  #fitfamdk  #y3t  #jailhousestrong  #dedication  #fitnessmotivation  #workout  #training  #success  #noexcuses  #shoulders  #push 
365 moving smooth. 405 or nothing. Thanks for the handoffs @barbells_and_bunnies @reenie0825 @rnf_fit #jailhousestrong #gasstationready
Awesome promo video from @superleague.live ! Download the app and try the “blood”  workout, see if you can beat my score 😉 since it’s relative to bodyweight. You have 6 minutes at each station for a 24 rep max that must be done in 3 sets maximin, no more than 12 reps allowed in a set.
__
My score: 23,032 ranked #4 for this workout.
Bodyweight: 1️⃣7️⃣8️⃣lbs
Back squats: 2️⃣8️⃣5️⃣lbs in 2 sets of 12
Bench press: 1️⃣5️⃣5️⃣lbs in 2 sets of 12
Chin ups: BW + 🔟lbs in 2 sets of 12
Strict press: 1️⃣0️⃣5️⃣ in 2 sets of 12
Hammer curls: 2️⃣5️⃣lbs per hand in 2 sets of 12
Deadlift: 3️⃣0️⃣0️⃣lbs in 3 sets of: 10, 9, 5
__
Thank you @jpconnected_ for the video! @superleagueathletes @jailhousestrong @sbd.usa @sufarrellfigurepro
Awesome promo video from @superleague.live ! Download the app and try the “blood” workout, see if you can beat my score 😉 since it’s relative to bodyweight. You have 6 minutes at each station for a 24 rep max that must be done in 3 sets maximin, no more than 12 reps allowed in a set. __ My score: 23,032 ranked #4  for this workout. Bodyweight: 1️⃣7️⃣8️⃣lbs Back squats: 2️⃣8️⃣5️⃣lbs in 2 sets of 12 Bench press: 1️⃣5️⃣5️⃣lbs in 2 sets of 12 Chin ups: BW + 🔟lbs in 2 sets of 12 Strict press: 1️⃣0️⃣5️⃣ in 2 sets of 12 Hammer curls: 2️⃣5️⃣lbs per hand in 2 sets of 12 Deadlift: 3️⃣0️⃣0️⃣lbs in 3 sets of: 10, 9, 5 __ Thank you @jpconnected_ for the video! @superleagueathletes @jailhousestrong @sbd.usa @sufarrellfigurepro
Since this is a long off season from Powerlifting for me I’ve decided to try and put on some muscle mass in the meantime. I’ve decided to train on my 6 week Hypertrophy plan that I wrote on my website. Holy fuck, I been kicking my own ass with the work I have in there. My pumps have been insane and I’ve been absolutely trashed after each session. Definitely a pat on my back and what I came up with. If you wanna try the same program I’m currently running head to my website (LINK IN BIO). Try it out for yourself. #forsakenwarrior #teamforsaken #chicagobarbellcompound #mentalitybreedsphysicality #fuckyourdeadlift #combatironapparel #sappernutrition #pioneerfit #jailhousestrong #herbstrong #ACE #sandbarhandcare #mbslingshot
Since this is a long off season from Powerlifting for me I’ve decided to try and put on some muscle mass in the meantime. I’ve decided to train on my 6 week Hypertrophy plan that I wrote on my website. Holy fuck, I been kicking my own ass with the work I have in there. My pumps have been insane and I’ve been absolutely trashed after each session. Definitely a pat on my back and what I came up with. If you wanna try the same program I’m currently running head to my website (LINK IN BIO). Try it out for yourself. #forsakenwarrior  #teamforsaken  #chicagobarbellcompound  #mentalitybreedsphysicality  #fuckyourdeadlift  #combatironapparel  #sappernutrition  #pioneerfit  #jailhousestrong  #herbstrong  #ACE  #sandbarhandcare  #mbslingshot 
#flashbackfriday to my last meet in June. Looking forward to starting prep for @uspatexas Bend the Bar in December. @jailhousestrong @yicompete @livelargefitness  #joshstrengthmethod #gasstationready #jailhousestrong #YiC #adapt #overcome #achieve #pwrful #livelargefitness
En av världens bästa bänkpressare delar med sig om variationer på bänkpress:
#Repost @hoornstra_strong
・・・
#Repost @jailhousestrong (@get_repost)
・・・
To develop starting strength in the bench press, it's helpful to find methods that eliminate assistance from the stretch shortening cycle.

The concentric-only bench press is commonly referred to as the dead bench press. Lie down on a bench placed under the bar in a power rack. Place the bar on the pins, making sure the bar is in a position it would normally be at the bottom of your bench press. Start the weight approximately a half-inch off the chest and push the weight to lock out explosively.

This is huge for building starting strength and power off the chest and circumvents the aid of elastic energy. This is also a great movement for an athlete that wants to gain strength but not add muscle mass. This enhances the ability of the CNS to efficiently recruit the proper motor units, but is a poor choice for muscle hypertrophy.

The dead bench should be performed for singles. Even after the pause, almost half the elastic energy aids in the concentric portion of the lift. To achieve higher volume and lower intensity, use multiple singles followed by short rest intervals instead of pumping out rep after rep.

To increase intensity on the dead bench, try shortening rest intervals between singles, adding more singles to the same weight, and adding more weight. Lengthen rest periods and decrease the number of singles as the weight gets heavier.

Week one might be 8 singles with a one minute break, then week six might be 4 singles with a three-minute break. Obviously, the weight has increased and the perceived rate of exertion may be the same both weeks.

Dead benches aren't to be done in place of regular bench presses as the bench press is a reversible muscle action. The dead bench press is a concentric-only muscle action. While it's a helpful accessory in building starting strength to get better at the bench press, you must bench press.

Demoed by @hoornstra_strong 
#gasstationready #jailhousestrong #individualoverinstitution #deadbench #groundngrat #joshstrength #joshstrengthmethod
En av världens bästa bänkpressare delar med sig om variationer på bänkpress: #Repost  @hoornstra_strong ・・・ #Repost  @jailhousestrong (@get_repost) ・・・ To develop starting strength in the bench press, it's helpful to find methods that eliminate assistance from the stretch shortening cycle. The concentric-only bench press is commonly referred to as the dead bench press. Lie down on a bench placed under the bar in a power rack. Place the bar on the pins, making sure the bar is in a position it would normally be at the bottom of your bench press. Start the weight approximately a half-inch off the chest and push the weight to lock out explosively. This is huge for building starting strength and power off the chest and circumvents the aid of elastic energy. This is also a great movement for an athlete that wants to gain strength but not add muscle mass. This enhances the ability of the CNS to efficiently recruit the proper motor units, but is a poor choice for muscle hypertrophy. The dead bench should be performed for singles. Even after the pause, almost half the elastic energy aids in the concentric portion of the lift. To achieve higher volume and lower intensity, use multiple singles followed by short rest intervals instead of pumping out rep after rep. To increase intensity on the dead bench, try shortening rest intervals between singles, adding more singles to the same weight, and adding more weight. Lengthen rest periods and decrease the number of singles as the weight gets heavier. Week one might be 8 singles with a one minute break, then week six might be 4 singles with a three-minute break. Obviously, the weight has increased and the perceived rate of exertion may be the same both weeks. Dead benches aren't to be done in place of regular bench presses as the bench press is a reversible muscle action. The dead bench press is a concentric-only muscle action. While it's a helpful accessory in building starting strength to get better at the bench press, you must bench press. Demoed by @hoornstra_strong #gasstationready  #jailhousestrong  #individualoverinstitution  #deadbench  #groundngrat  #joshstrength  #joshstrengthmethod 
Life is to short to be anything less than your best, To live to anyone else’s standard. Determine what you want to be. Make a decision about who you are and begin living in that fashion right now #gcode #guerrillawithacause #instagood #nutrition #instagram #athleticwear #gym #goldsgymshrewsbury #mentaljewels #healthy #fit #fitness #fitforlife #gymrat #thoughts #jailhousestrong #gymshark #ryderwear #mindset
This was a goal i hit a lot faster then expected. After going 2 years with touching a weight starting lifting again about month and a half ago and Anigga was struggling 225 so needless to say I’m pretty excited about this 🤫!
This was a goal i hit a lot faster then expected. After going 2 years with touching a weight starting lifting again about month and a half ago and Anigga was struggling 225 so needless to say I’m pretty excited about this 🤫!
410x2  on the bar 1st set (bw183) was surprised how light the bar felt. Last time i touched 405+ i was weighing in high 190s- low 200s. 
410x2
420x1
430x1(failed lock out)
80%x4

#hardwork #ironbullstrength #finaflex #weightlifting #strongnotskinny #405bench #muscletech #chestday #fitfam #ironaddict #kotl #uspa #powerlifting #powerlifter #selfie #nevergiveup #lightweight #hustlehard #gymselfie #barebells #realweight #traindirty #igfitness #gymrat #jailhousestrong
410x2 on the bar 1st set (bw183) was surprised how light the bar felt. Last time i touched 405+ i was weighing in high 190s- low 200s. 410x2 420x1 430x1(failed lock out) 80%x4 #hardwork  #ironbullstrength  #finaflex  #weightlifting  #strongnotskinny  #405bench  #muscletech  #chestday  #fitfam  #ironaddict  #kotl  #uspa  #powerlifting  #powerlifter  #selfie  #nevergiveup  #lightweight  #hustlehard  #gymselfie  #barebells  #realweight  #traindirty  #igfitness  #gymrat  #jailhousestrong