320kg/705 LB SQUAT ————————————————
Not only was this a 39lb PR, but it was my only successful squat based on depth.
Yesterday was not what I wanted, but it was another good step forward toward my goals. ————————————————
A huge thanks goes out to @gainz4dayz_ , @steficohen , @alexuslar , @hayden .bowe , @crossfitkittycat , and many more for your support.
550x2x2 followed by 495x4x4 .
All felt decent but not good by any means BW: 169
Squat - 275kg/606lbs
Bench - 175kg/385lbs
Not the best shape my squat and bench have been in but I made the right calls on all my attempts, didn’t miss any lifts and they set me up for a PR total. @hybridperformancemethod
210kg | 463lb x4
Today didn’t end up being as good as I’d hoped, but I did manage to improve over last week so I’ll take what I can where I can take it. Just a couple more sets to survive here 😳@thestrengthathlete@socal_powerlifting
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515x4.65reps, was planning on doing three reps but after watching @the_real_marcus_d pull 600 for 5, I had to go for more. So happy with how the weight moved and can’t wait to deadlift around these guys again for the hype.
Try this ab circuit! All you need is a light resistance band for the added challenge to your lower extremities 🍍
1. 10 each leg jack knife
2. 10 each way bicycle
3. 10 sets push-up mountain climbers
4. 15 crossover mountain climbers
5. 45 seconds forearm plank jacks
REPEAT 3-4 X
This core circuit is more ADVANCED. The band is optional so if you’re having trouble at first, do this circuit without the band & then work your way up to adding it in later on
For other circuits like this, or for online coaching, apply through the link in my bio 😁
🔥PART 2- Lying Hamstring Curls
📡Yesterday was my day off and today I struggle to find my motivation but I’m aware of what gets me out of this state of mind. A few things that always work for me are coffee, cannabis, and music. Many times I work out without music . I enjoy the sound of nature, the banging of the weights and a clear head, but sometimes you just need it. I clearly found my motivation in this Datsik song. It was pretty HARD! Anyhoo, find what gets you out of the funk. When it’s training time, it’s training time. Be your own motivation.
💯For Day 23 we continue with legday. This is the lying hamstring curl that I like to use to overload the hamstring during the stretch! A fixed machine helps me work with time under tension at a high intensity all while isolating the muscle. Notice how I’ try and stabilize my self by grabbing on to the bench , the more stable you are the more you will isolate a muscle.
💪🏽In this video I show a body building technique known as a drop set. I banged out 6 moderately heavy Reps dropped the weight and then banged out some more reps until failure. If you notice I like to play with tempos. Maybe that comes from being a drummer 🤔 but try it out and see how playing with tempos fills your muscle with blood for a greater pump !
🚨Day 22- Rest
🚨Day 23 - gluteus/hamstring /abductor
-45 sec rest
-Rest pause & Drop Sets
1✅Barbell Hip Thrust
2✅Barbell Stiff Legged Deadlift
3✅DB Stiff RDL
4✅Lying Hamstring Curls
5✅Seated Calf Raises / Standing Calf Raise
This sums up how squats felt today... can’t be surprised after sitting in a car for 12 hours yesterday lol.
Squats felt off but still worked up to 370 for a single. Bench felt pretty good though 👌
Great facility @thestrengthedge@calgarybarbell
Back on the bench for a max effort monday👍 worked up to a heavy single with red mini bands.
1x1 @ 235lbs + 80lbs of band tension
3x3 @ 190lbs + 80lbs of band tension
Finished the workout with heavy incline dumbbell presses then some shoulders and triceps to keep the upper body healthy🔑
Body is still wrecked from the reverse band squats yesterday so I currently feel like death💀 @kylekozler2 with the spot so I don't get decapitated
Are the interwebs sick of us yet?? •
Sparked by a conversation with @brookecombes_sbc today at @longboards_wrap_shack , S/o to the intelligent, beautiful, funny women I get to grunt, laugh, and yell with at @strong_barbell_club . We are all equally soft and strong... and everyone wants a bigger back. 😅
You won’t find a more supportive and inspiring group of individuals. I am grateful that powerlifting provided a common interest; otherwise I may never have run into these women. I never would have felt like myself these last (nearly) three years of grad school. •
What are you bringing to the table?
DOUBLE TAP for more videos & TAG someone who needs more glute/hammie variation workouts 🤗💪🏽
Straight- legged dead’s 4-6 sets of reps until failure - go up in weight each set, start light for good form - keep back flat - do not lift with back or arms (only extend for stability) - focus on legs and glute squeeze
Seated Cable pulls for hammies & glutes: 4-6 sets of 15-20 - use legs & glutes to move weight - keep arms extended and stable, don’t let arms or back do lifting - slow & controlled & squeeze glutes & pause for burn - go up in weight each set