It wasn’t quite 3/3 skwats but it was a PB for one skwat (actually 2!) at 62.5kg today 😬 yey! And, first bail. Man that was scary 👀
Today’s WOD mantra: push through the pain. in many ways.. one being snatches 😳
I've been training with @hybridperformancemethod for the past two months, and today I tested my maxes for the first time in about 8 months, and I'm super happy with how it went. Ended at 210 on squat, 135 on bench and 280 on deadlift; a 10, 10 and 35 lb PR respectively. Who would have thought eating lots of food and getting at least 7 hours of sleep would do wonders for your lifts. #GWPL#powerliftingwomen#girlswholift#purduebarbell#skwats#binch#dedlift
This one was too good not to share...here’s yesterday’s squat PR. I said a little prayer and took 380lb for a ride 4x yesterday! This is coming after rebuilding from a very frustrating regression. I can’t tell you how excited I was to get this weight up. Want to do something amazing? Get a coach! @winfreyrandy thanks for the help!
Squat 380x4, 350x3x3
Two PR's today!
Frist video: 150 kg/ 330 lbs for a nice double and new 2 rep PR, stoked because 330 was my third attempt at my last meet
Second video: 155 kg/ 341 for a single which is also a PR. Squats are great lately.
Thanks to @tylerkingren for the hype, @hybridfitnessli for the great enviorment, and @liftevil as always for the shirt
Dear powerlifting, thank you for always being there, patiently waiting for me, while I run around on you with other sports. You are my rock in the storm, dependable when I am flaky. The weights never change, we do.
220 for 6, I thought I was so hella deep... ha but felt good
Skwattts finally feel good again and I couldn't be more pumped 🤑 I really had to back track these past couple weeks and retrain some technique. This is nowhere near my all time PR but it's progress and I'm not going to complain about it, just happy to see the weight moving again 🤩 ⚪️385x1, 365x1 and working sets at 325 today
86.5x8@RPE7 great set before the top set that I screwed up. Really happy with my session nonetheless. Body was fatigued and sore but made it through. Managed to hold a better arch, stay more consistent on where I land the bar on the chest and solid leg drive. Thanks @lemonmug for the press commands 🙏🏻 Gonna get things moving in the following weeks! @rickirehab #the2k18hustle
After @beachthrowdown back to the drawing board for @tiglon_ and @lowlandsthrowdown. Love the daily grind, always finding out new ways to improve my fitness. @killcliffsupplier @sconlyfriends @crossfitaantij @thetrainingplan
The most savage session of this programme imo had me doing 140 for 10, 8, 6. I was sore from the easy cluster singles I’d done on Monday so this definitely could have gone worse. Getting the reps done wasn’t tough, getting them done well was the killer. #skwats#powerlifting
Worked up to a closer grip pr of 280 before some spicy deadlifts. Pulled 565 for a triple before some 3s at 495 and a plus set of 10 at 495. Mixed grip feeling meh still but held onto the bar. #ronkeystrong#teamronkey
Back Skwat: 4-4-4
Hero WOD: ‘Jerry’
1 Mile Run
1 Mile Run
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
So fortunate to have the opportunity to honor SGM Patton and to be able to share that experience with my workout buddy today is priceless.
Big shout out to @redbeardchef for persistence and discipline. After struggling with 90kg for a long time he is now reaping the rewards of our tweaking. 120kg 💪💪💪💪 Regrann @redbeardchef - Hitting up a different bar after dinner service. Having had a long plateau, it's nice to see some work pay off @your_body_engineer on the coaching. #120kg#benchpress#powerlifting#ipf#bikinibody#1rm#skwats#slingshot - #regrann
So instead of making fun of people for improper form I think it’s important to educate instead. Most people just don’t know the difference between good and bad form, to no fault of their own. Fitness and lifting is very simple in theory but can get extremely technical and complicated within certain aspects. So good squat technique pointers to keep in mind are:
2.Knees tracking over feet
3.Weight evenly distributed across entire surface of foot(do not distribute weight to the heel or the toe this will cause you to lose balance.) 4.Bar stays over mid foot throughout the duration of the lift
5.Head positioned at a fixed point to maintain a neutral spine
6.Core braced throughout full motion of lift
7.Line of hips comes to the same level as the knees or lower(depth)
SQUAT pausé 2sec 4*4 @ 60kg RPE 8,5. Et dire qu’il y a quelques mois j’avais peur de squat tout court à 60kil hahahahhhhhhhh mon dieu c’était la belle époque, maintenant les leg day c’est un autre game✌🏻 (PS: d’après les gens qui m’ont regardée squat, et je ne citerai pas de noms, «mashallah » mon boule dans ce leggings🍑) #squat#squatbooty
Top 396.8lbs/180.0kg single for the day followed by 308.6lbs/140.0kg for 6s
Grinding away, 2.5 weeks left @bradcoolyard #integratedstrength
@frankenquad #gramlessaustin @fatboy__strong @zbrod3 (😂) @theshopgym 💪🏽
You know those memes that have a picture of a salad and it says “Eats one salad. Why haven’t I lost weight?”
Or the one that says “Does one workout. Why am I not fit?”
These memes are definitely pretty funny, but what’s actually terrifying is these are real thoughts that go through peoples mind
Will we ever learn to trust the process? Will we ever commit to the hard work and stop expecting an instant fix? Whyyyyy??
This is something that I struggle with trying to explain to people. How do you convince someone that these things take time? How do you convince someone that, yes you might want results immediately, but newsflash, it doesn’t work that way
You may think that you just magically gained 5-10 lbs over a few days, but that weight gain didn’t “just” happen. Chances are it happened over a longer period of time. And of course it wasn’t hard putting on that weight, but you probably didn’t even realize it
But guess what is hard?
Trusting the process.
Learning new things.
Learning new eating habits.
Waking up early to go to the gym.
Staying true to the process.
Being told what to do, and then actually doing it.
That’s the hard stuff.
But these things take time. Time to learn. Time to adapt. And time to actually work. Don’t stop because it’s hard. Did anyone ever say, “Hey this shits super easy, you’ll be good”. Nope!
Decide what you want.
Commit to the process.
And DO IT.
No excuses, no bullshit, just make it happen.
Until you do that, you’ll never get where you wanna go.