i am not great at hitting pbs in comp.
the plan this time around was to match gym pbs for the sake of my total, we will work on my mental game in this off season. however, we needed the 2.5kg pb to round out a 330kg total... won't even feel an extra 1.7% right?
looked smoof enough, didn't even twerk. faces though, heh.
130 👉🏻 140 👉🏻 147.5kg 🎞 @smashing.plates
'I'LL NEVER BE AN EQUIPPED LIFTER'
Never say never!!! So yesterday I made my equipped powerlifting debut. And loved it.
What a wonderful experience and thank you to all the lifters who made my first equipped outing so special. Marlon you're my hero.
And this is how the day ended. So happy.
Squat 110 ✔ 120 ✔ 127.5✔
Bench 45✔ 50✔ 52.5❌
Deadlift 125✔ 135✔ 140❌
Gold Master 2
Best Master 2 Lifter.
Being meet directors for the biggest Gautengs ever with 150 lifters and having to lift after 3 and a half days of crazy busy-ness made it all the sweeter.
Rodney my hero thank you for hosting the best Gautengs ever and for believing that I could be an equipped lifter. Keaton for working like a trojan for 3 days even on your birthday. To all the referees, the most unbelievable spotters and loaders, to everyone who helped at the table, to Heather for manning the table with your usual calmness, dedication and efficiency, to all the SOS lifters who were amazing to Marlon the best training partner ever, you ALL rock my world more than you'll ever know.
And so that's only the beginning. Next stop Africa Champs and Equipped Master World Champs, I'm ready for you!!! #IPF#equippedpowerlifting#plantbasedathlete#powerlifter#squat#bench#deadlift
Super stoked being back at #crossfit 💪
Did my 1RM #deadlift and reached a PB of 95kg 😁 (85kg in the video) #postpartum 4months. This is proof that you can still lift #heavyweights to be strong without having too much muscle (which most women fear), so do not fear weights, use them to #empower yourself to be #strong and age well and prevent #osteoporosis 💪🏋️♀️
Safety Squats from today’s session. Rebuilding the lift as over the last 6-8weeks I’ve been running into a bunch of hip issues, so time to fix👌🏽
A1) Single Standing Ham Curl 2x20-25
B1) Tempo SSB 3x5
C1) Paused Leg Press x10,15,20,25
D1) Lying Ham Curl x20-25, 10-15, 15+
E1) Donkey Calf Raise 3x20
E2) DB Preacher Curl 3x12-20
F1) DB Spider Curl 3x15-25
F2) GHR Sit-up 3x10-20
Email: [email protected]
180kg failed attempt. Must have woken my CNS up though as hit 140 for reps like it was nothing after this Haha.
Diät 2.0 Tag 97 / 132
Gewichtsupdate Nr. 14
Die erste Woche mit @marco__rosin ist geschafft und wieder hab ich 1 Kg runter! Optisch fühlt es sich mindestens wie 2 oder 3 an 🤷♂️
Mir fehlen noch 13 Kg bis ich bei 100 Kg bin...schon krass!
Die Woche war easy. Der Trainingsplan ist mega anstrengend (weil Ganzkörper alle zwei Tage) und die Ernährung könnte mehr sein - ich mache aber das Beste daraus und komme soweit gut zurecht 😊
Wann ich meine letzte Heißhungerattacke hatte kann ich nicht mal mehr sagen 🤷♂️ nur ein paar mehr Kohlenhydrate wäre super...wirklich...
Frische Waffeln bei den Schwiegereltern gab es gestern, ich hatte 2 Pfirsiche...Samstag gab es Spaghetti Bolognese bei meiner Familie...ich hatte Hühnchen mit Gemüse und einen Shake dabei 😅
Mein Umfeld ist etwas genervt...ich bin wohl nicht so Gesellschaftsfähig mit meiner Ernährung sagt man 😂 ...aber im Regen auf dem Balkon stehen und rauchen ... 🤷♂️
Jeden Sonntag werden Fotos gemacht! ...wenn ich irgendwann mal richtig zufrieden bin, haue ich ein krasses vorher / nachher raus 😬
#strong #fitness#strength#deadlift#farmerswalk#power#competition#fitness#athlete#fit#fitnessmotivation#fitfam#powerlifting#squats#benchpress#heavyweight#fitfam#transformation #diät #diet#fitnesslife#bodybuilding#gym#aesthetic
Do you sometimes lose your balance during squats and deadlifts?
Do your toes come up during the lift, or do you feel your feet shifting beneath you?
If you answered yes to any of these questions, chances are you could benefit from a more stable foot position.
Find out how your foot positioning affects the way you lift, and how to improve it for greater stability and strength gains.
LINK IN BIO.
Deadlift Technique Tip - Head Position #MONDAYMOVEMENT
When setting up for the deadlift, we don’t always consider how our head and neck should be positioned. More often than not, this leads to us looking up (displayed in picture 1). The issue with this is that it leads to an over-extended neck, which can then lead to over-extension of the lower back in some people. This posture can lead to excessive stress on the neck and lower back. As the spine is not in an optimal posture to take load, the movement will be less effective.
In picture 2, a more neutral posture is maintained at the neck and the chin is tucked slightly to the chest. As you can see this has a positive effect on how the rest of the back looks. This new posture will then allow the legs to more effectively produce force and move the bar.
Give it a go and let us know what you think in the comments below.
@serenah_7 getting to work on the log long before most people are even out of bed!! A head of the planned weight this morning as well. 💪
👊🏋️♂️𝐅𝐮𝐥𝐥 𝐁𝐨𝐝𝐲 𝐒𝐩𝐥𝐢𝐭! 🏋️♂️👊
𝑻𝒂𝒈 𝒂 𝒇𝒓𝒊𝒆𝒏𝒅 𝒘𝒉𝒐 𝒄𝒐𝒖𝒍𝒅 𝒖𝒔𝒆 𝒕𝒉𝒊𝒔!
Follow @fitness _model.1 for daily fitness/nutrition tips!
- ⏱ BUILD YOUR 45 MINUTE WORKOUT by @theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So recently I've had a lot of emails with the same issue. 🗣⠀⠀⠀⠀⠀⠀⠀⠀⠀
It seems to be a problem with our heavy schedules whether you're in university or working a 9-5 job.📂⠀⠀⠀⠀⠀⠀⠀⠀⠀
So I made this infographic to help you get the most effective workout to build muscle in a short period of time. 👊🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
These workouts should all take under 45 minutes to complete. Try to do 3 sets of 6-8 per exercise.✅⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to reduce the amount or it takes longer then expected to complete your workout just reduce each exercise to 2 sets of 6-8 per exercise. Exercises can be interchanged. (Same muscle group)✅⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now you have an effective full body workout that will take less then 4% of your day!❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share this with someone who is short on time!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
#backworkout #armworkout #bicepworkout#absworkout #workoutsplit #pushpulllegs#buildmuscle #musclebuilding #diet #fatloss#chestworkout #yoga #fitness #mobilitywod#flexibility #physicaltherapy #yogi #bodybuilding#deadlift #squat #hypertrophy #legday #workout#yogaformen #physio #irishfitfam #myodetox#mobility #yogafit #iifym
Training after being off sick is always the hardest 🤒 but we’re #12weeksout 💪
97.5kg x 8 high bar pause squats today 😅 struggled with the fitness from still being a bit congested but hey, looking forward to moving 100kg next week 🙌
I’m still in my hypertrophy block so looking to get as thicc as I can before the cut ✂️
Also will be focusing on recovery so I don’t get sick before comp this time 👌
DEADLIFTS: 210kgx10. Wanted 13 but just wasn't there. I'm not too pissed off at myself considering I've been fighting gastro all week and actually lost 5kgs. Fuck me.
@brodiemcnallycoaching @jaymiijigsaw @the_red_god.pl @_iron_mary @the_real_bonesy @alieshamorris_
Deadlifts - the most important leg exercise you should do(?) ---‐----------------------------------------‐-------
This might be abit of a controversial statement if you're a squat lover (OMG WHAT ABOUT SQUATS, SQUATS ARE THE BEST?!), Well yeah, squats are amazing indeed, but I'll give u three reasons why for some people they should focus more on their deadlifts at this point in their training
❌ HAMSTRING TARGETTING: How many people do you actually know who target or even train their hamstrings seriously? The majority of people see leg training as just squats, leg press, leg extensions, and then throw in some random hamstring exercises at the end of the workout so that it feels like a complete leg workout. For these people, deadlifts (especially some kind of straight legged) should be a priority, and should be done at the beginning of leg days, before moving on to squats. ❌ MUSCLE IMBALANCES: If someone has been neglecting proper hamstring development for a while, then they've likely development some major muscle imbalances in their legs (their quads are much bigger and stronger than their hams), which can lead to injuries and posture problems. For these people, deadlifts should definitely be a priority, while squats should take a back seat until both muscle groups are balanced and properly developed. ❌ ATHLETIC DEVELOPMENT: If you're an athlete and deadlifts are not in your program, boy, you need a new coach ASAP. Deadlifts can have a major impact on improving athletic performance, mainly by working the posterior chain, and developing the major muscles in the back of your body, such as the glutes, hamstrings, etc which is the main area where the major power development comes from.
After all this information, I really hope that a lot of you are including some form of a deadlift in your working and focusing more on ur hamstring development. ---------------------------------------------------‐
Targetting weak points! -
When competing in powerlifting, or any strength sport for that matter, something I get commonly asked is about weak point targeting and development. -
How are your tekkers? One of the most common reasons for a lagging muscle group or a portion of a lift can be due to poor form. Concentrate on feeling the contraction of the desired muscle, make sure you're working the full range of motion and really look at dialing in your form on all lifts! -
Next is programming and exercise selection, in particular, is paramount. Ensure you are working the weak point more frequently, monitor your volume, look to increase this over time and also monitor the intensity. Make sure you are targetting through different movements and planes. Prioritising it in the workout will help ensure fatigue is kept somewhat at bay -
Stop working on your strengths... Yes, we all have a lift we love the most, we have a tendency to self-program the lifts we like and let the other lifts fall by the wayside. -
Nutrition is key, ideally, you'll be in a calorie surplus with adequate protein to support muscle growth and adequate recovery! -
Push yourself, weak points can be frustrating and we can often wonder what the point is sometimes, but looking at the long game is paramount!
👉Stiff leg deadlift 👈
Strengthens the Posterior chain 🦵
Grab a dumbbell(s), barbell or use the (robotic) smith machine and lower the weight just below the knees or as far as your ability allows🖖 .
How to place your feet during deadlifts.
Pc- @livelife_freestyle sir
Andy bloody Brocket!!!! Now I know the deadlift kings will come out about a rounded back so comment away but 8 weeks ago he struggled with 40kg off the floor and today he ripped 145kg off the floor.
Strong is strong and we are bloody proud to call him family 💪🏻💪🏻
Итак, сегодня все крайне прозаично.
✅2 тяги: 130/4/2, 150/3, 170/4/3
✅жим 100/1/3 (все легко, но пока на веса не «лезу»)
Новое видео на ютубе, свайпате сториз:)Рассказываю немного про свою тренировку и поездку в Москву
По поводу тренировок онлайн пишите в Директ 🙃
@lauz_life is amazing. Her MS makes it impossible for her to walk once her body heats up, yet she can still stand and squat 264 pounds here. Awesome. #Repost @shrinking_suzie
Here she is again... @lauz_life not letting MS get in the way of her goals. She might not be able to walk to the bar but she squats 120kg like a boss.
Coach - @aaron.simm
Comp - Pretty and Powerful at @valhalla_strength_brisbane
🏋️♀️300# Snatch + Pig Gone Wild🐷 Haha just @franny_and_edgar_pig_ taking a stroll around the gym checking things out. She loves coming to the gym because she can usually find a “surprise” somewhere in the gym. AKA she steals food out of everyone’s gym bag.
Want to get stronger? Invictus Weightlifting offers 3day/wk & 5day/wk programming + video analysis. Link in bio to join TODAY!! @invictus_weightlifting