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  • fino_lifts
    David Hernandez
    @fino_lifts

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Been working through a back tweak the last couple of weeks. Deadlift is feeling better, squats need more time. 410x1 #deadlift #barbellmedicine #startingstrength
Deadlift singe 402x1 then an Rdl 365x4. Working through this back tweak, switched to RDLs as my back off work. The deadlift movement isn’t causing me pain but resetting at the bottom does right now, hence the RDL. Training @chicagosc today #startingstrength #deadlift #RDL
Deadlift singe 402x1 then an Rdl 365x4. Working through this back tweak, switched to RDLs as my back off work. The deadlift movement isn’t causing me pain but resetting at the bottom does right now, hence the RDL. Training @chicagosc today #startingstrength  #deadlift  #RDL 
Working through a back tweak, competition squats didn’t go as planned tonight. Bench did. 307x1 and CGB 247x6 #barbellmedicine #startingstrength
@aleli_strength had a great meet today going 8 for 9 on her lifts, missing only her third attempt squat. She put up a huge bench PR after having put in a lot of consistent work on that lift. She also hit her 3rd attempt deadlift, a weight she missed at her last meet. She put up a 28lb meet total PR. Her top 3 lifts were: squat 231, bench 132 (11lb meet PR), Dl 270 (6lb meet PR). Very proud of the consistent work she puts in on a day to day and week by week basis. Even on her tough days, she stays focused and gets the training done. #proudcoach #usapl #chicagopowerlifting #bwgymchicago
@aleli_strength had a great meet today going 8 for 9 on her lifts, missing only her third attempt squat. She put up a huge bench PR after having put in a lot of consistent work on that lift. She also hit her 3rd attempt deadlift, a weight she missed at her last meet. She put up a 28lb meet total PR. Her top 3 lifts were: squat 231, bench 132 (11lb meet PR), Dl 270 (6lb meet PR). Very proud of the consistent work she puts in on a day to day and week by week basis. Even on her tough days, she stays focused and gets the training done. #proudcoach  #usapl  #chicagopowerlifting  #bwgymchicago 
Pin bench 314x1 @chicagosc after coaching the Saturday class. #startingstrength #pinbench #chicagostrengthtraining
Close grip bench 257x7. First training day back in the Chi after dropping my son off for his freshman year of college. #closegripbench #emptynest #barbellmedicine #startingstrength
Dl 420x1, fast single. Followed this up with some back off sets. #deadlift #startingstrength #barbellmedicine
Squat 380x1. I currently squat 3 times a week. One session is a competition squat and the other two are close variations. A competition squat for me is lowbar with a belt and knee sleeves, since that’s how I lift in a powerlifting competition. Today’s session called for a single followed by several back off sets at a lighter weight. #squat #startingstrength #barbellmedicine
Squat 380x1. I currently squat 3 times a week. One session is a competition squat and the other two are close variations. A competition squat for me is lowbar with a belt and knee sleeves, since that’s how I lift in a powerlifting competition. Today’s session called for a single followed by several back off sets at a lighter weight. #squat  #startingstrength  #barbellmedicine 
Paused bench 300x1. A couple of people have asked about my bench frequency recently. For those interested in that continue reading. I currently bench 4 times a week and that is usually comprised of 1 competition paused bench and 3 similar variations. I was stuck at a 314lb bench for about 18 months. During that time I was benching 2-3 times a week. We increased the frequency and volume in January 2018. Six months later at my June meet I hit 336. While there were some other factors that led to that increase, I do think the increased frequency and volume was a major reason for the jump in weight. The takeaway? If your bench has been stuck, a thoughtful increase in volume and or frequency is one way to get it moving again. #benchpress #barbellmedicine #startingstrength
Paused bench 300x1. A couple of people have asked about my bench frequency recently. For those interested in that continue reading. I currently bench 4 times a week and that is usually comprised of 1 competition paused bench and 3 similar variations. I was stuck at a 314lb bench for about 18 months. During that time I was benching 2-3 times a week. We increased the frequency and volume in January 2018. Six months later at my June meet I hit 336. While there were some other factors that led to that increase, I do think the increased frequency and volume was a major reason for the jump in weight. The takeaway? If your bench has been stuck, a thoughtful increase in volume and or frequency is one way to get it moving again. #benchpress  #barbellmedicine  #startingstrength 
Touch n Go bench 287x4. Yes I did bench on back to back days. #benchpress #startingstrength #barbellmedicine
Close grip bench 232x8. Don’t judge me for my lazy plate loading #closegripbench #startingstrength #barbellmedicine
Still out here pressing weights, Press 172x4 #overheadpress #startingstrength #barbellmedicine
Paused Dl 325x5 in my white tee #startingstrength #barbellmedicine #pauseddeadlifts
Competed at the USAPL Iowa State Meet today. Went 9/9 with PRs across. 413/336/435. Videos of my third attempts. @qualitycontrol563 ran a smooth meet. @aleli_strength was an outstanding day-of coach and handler. @mp.gritandiron and @delcor11 drove all the way to Iowa to support. @austin_barbellmedicine provided effective programming and coaching.
Competed at the USAPL Iowa State Meet today. Went 9/9 with PRs across. 413/336/435. Videos of my third attempts. @qualitycontrol563 ran a smooth meet. @aleli_strength was an outstanding day-of coach and handler. @mp.gritandiron and @delcor11 drove all the way to Iowa to support. @austin_barbellmedicine provided effective programming and coaching.
Comp bench 320x1...2.5 weeks out, extra focused on using a competition pause on the chest and pre rack #benchpress #startingstrength #barbellmedicine
Still hitting the OHP 157x6 #press #ohp #startingstrength #barbellmedicine
Paused bench 275x4. Four weeks out from the meet #pausedbench #startingstrength #barbellmedicine
Dl 432x1 enjoyed deadlifting with @aleli_strength @mp.gritandiron @nomercynico @abbyrachel15 I’m five weeks out yo #deadlift #startingstrength #barbellmedicine