So lately as I have been studying to become more knowledgeable and uncovering more information I’ve been putting my newfound knowledge into practice.
My squat has been the main beneficiary of this newfound information; SOME of the information I’ve learned are as follows..
*Placing my heels at shoulder width (I normally go too far).
*Turning my feet out 30 degrees.
*Not pushing myself up with my legs but rather driving my hips straight up.
*Maintaining a more horizontal back position to make sure the bar travels directly over mid foot; while at the same time utilizing the most amount of muscle mass and range of motion of each muscle group.
*Keeping my hands on top of the bar as well as keeping my wrists straight so that way the weight of the bar is loaded onto my body and not my arms.
If you have any questions please shoot me a DM or an email and I will be more than happy to help!
All it takes is all you got! You have to be willing to WORK if you want results this shit is not easy and it does NOT get easier but your determination, and dedication get stronger so how bad do you want it? Are willing to do what it takes to get what you want? 🇺🇸🦅🇺🇸🦍🇺🇸🐺🇺🇸 #squat#squats#neversettle
Are you over extending when you squat ?
The cue "keep your chest up" during the squat is often misconstrued, and you may find yourself flaring your ribcage, and over extending your spine as demonstrated in the video on the left. .
This over extended position disengages your abdominals and creates an unstable bridge between your lower body and the barbell sitting across your shoulders. .
This not only limits the amount of weight you're able to lift, but this position places a tremendous amount of stress on the verteral discs and facet joints, which significantly increases your risk of injury.
Instead of looking up and flaring your ribcage, focus on keeping your head in a neutral position, pull your ribcage down and brace your entire core as though you're resisting a punch to the stomach.
This is a much stronger position that significantly reduces the amount of stress being placed on your spine, ultimately increasing the effectiveness and safety of the exercise.
355x5@8+1 because sweaty hands lose grip
165x4@9 1ct paused bench(supposed 5s@8 but oh well)
205x6@8 3-0-3 tempo squats(stopped at 6 because my lungs were dying and I was being a lil bitch)
Overshot some RPEs but I'll do better next week🤷♂️
Flashback friday! Eller i ren text: "jag orkar fan inte anstränga mig idag". Gjorde ju några mockups på stock photos över "poseringar för sexiga tjejer" under en period, något jag tänkte ta upp när jag inte ligger i 120+ klassen längre. Men håll till godo så länge
🥗 Food! 🍜
Since a few people have asked me recently (and it's nice to post something other than training videos on here once in a while) I thought I'd share what I eat when cutting weight for competition.
I'll preface this by saying I'm cutting weight only to make a weight class, with a focus on maintaining strength or getting stronger. Structuring my eating better not only helps me get to 63kg, it also means I'm better fueling my body (compared to my ideal diet of chocolate and macaroni cheese.…)
Since my priority is performance, I keep my breakfast and lunch pretty low calorie (I sit at a desk all day), eating most of my calories (especially carbs) around training. This is a typical day, and I eat pretty much the same things every training day.
1️⃣ Breakfast: toast with boiled eggs (I have an amazing @tefal.uk Toast N' Egg which cooks this while I walk Yogi), tomato, sriracha and coffee.
2️⃣ Lunch: soup (butternut squash and chilli today), sandwich and salad. Sandwich has roast turkey, cream cheese and pickle.
3️⃣ Pre-workout: skyr yoghurt with muesli. I use @bulkpowders_uk flavour drops for some variety.
4️⃣ Intra-workout: cranberry juice and vanilla whey protein. Having a shake during training is a godsend for me, especially during long sessions.
5️⃣ Dinner: beef bulgogi with egg-fried rice. This is the only meal which changes considerably from day to day. I'll adjust macros slightly for the rest of the day accordingly.
How do you feel after your last rep?
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'” - Muhammad Ali •
Training is where we push our limits, try new things and improve.the day we compete is the time we put everything into action.don’t waste a single training session 💪🏾
Very excited to be partnering with Matt and company over at #barbelllogic to be their official belt supplier! Looking forward to working with you guys! #Repost @reynoldsstrong with @get_repost
🔥The BEST belt on the market, bar none.🔥
@dominionstg ‘s new belt is the PERFECT belt: 3 inches wide, 10mm thick top-grain sole- leather with suede on both sides for more grip, 4 rows of heavy duty stitching, Chicago screw rivets (the strongest rivets in any belt made), thick gauge seamless roller, very little play between the leather and the single prong, extremely clean skived edges, correctly tapered tongue, and a lifetime warranty. This really is the highest quality belt made. And it’s made HERE in the USA by the owner of the company.
Here’s the craziest part... Dominion gets you your belt in TWO DAYS! (Not 6-12 weeks like all the other belt manufacturers)
And even more ridiculous, is that if you use the discount code “FAHVEOFF” the belt is only $90!! And shipping is FREE. (Link in Bio) •
I’m so thankful we’ve been able to partner with Blake and @dominionstg to provide our @startingstrengthonlinecoaching clients and @barbell_logic subscribers the highest quality belt ever made at a really nice price.
If you’re looking for a belt and would like to have one in time for your next workout, click the link in my bio and use discount code “FAHVEOFF” at checkout. Superior Quality. Exceptional Value.
What Kind Of Cardio Is The Best?
It depends on what kind of cardio you enjoy and also what are your goals. If you like pushing yourself and like high intensity training then you should definitely try out HIgh intensity Sprints or High Intensity Exercise Bike Session. You should try 20 Seconds High Speed & 40 Seconds rest/slow speed. You should try atleast 2-4 sessions per week . And if you like steady pace moderate intensity cardio then you can go for a brisk walk on a treadmill with higher incline levels for 30-40 mins or jogging for 30-40 mins. You can also go for cycling, elliptical machine,stair master for 30-45 mins with moderate intensity. Do atleast 3-4 sessions per week for good results.
Try Both And See What Works For You The Best. #desiaesthetics
Hybrid WOD consists of focused, specific strength and conditioning work that actually improves your crossfit abilities and doesn't just leave you beat up and in pain. Curious how exactly high end athletes develop their seemingly endless engines? Maybe you have goals of competing in a local or even regional competition. Look no further.
Hybrid WOD utilizes a focused approach to best develop ability in the squat, hinge, push, pull, and lunge, through barbell, unconventional, and gymnastic modalities, taking into account adequate recovery time, with volume in challenging movements that cause the least amount of damage and offer a high amount of transfer.
Join @luluskie and the rest of the @hybridperformancemethod team by clicking the link in their profile now! #TeamHybrid#LookLiftMove#HybridAF
Every journey has a beginning. Often times “that beginning” is one of the more exciting times of the fitness journey. I can’t tell you how excited I am with my powerlifting and bootcamp groups. Their energy is high and contagious, and that because they are getting stronger, putting on muscle and losing fat every week!
Woohooo finally weekend🎉🎉🎉 I have free on Fridays also, and I love it so I have time to train, go fir a walk and take care of myself. Tiday I had a very nice upperbody workout, and I feel so good to train just for me. ♥️
Last nights push workout with my buddy @iwilllift was a success , hit some nice numbers and tested out a gym we have never been to before , I learned how to take nicer quality pictures last night as well 📸🤑