(This is a HUGE THANK YOU post). My 1st powerlifting meet was an amazing experience (even though I only went 6/9). Training for this gave me something healthy and motivating to look forward to instead of sulk about school/music/breakups/family trouble. I have discovered the powerlifting community is VERY SUPPORTIVE. Being around other competitive musicians has caused me to almost lose my faith in humanity because people feed on seeing one another fail. But Saturday My mindset was “I’m new. People are going to know I’m a total noob.” But I was mistaken. EVERYONE, including the judges, spotters, other lifters were so supportive and helpful. Major thanks to everyone at that meet (the ones on social media I follow, this includes y’all), my parents, and my friend @dominique_roubique. Most importantly Thank you @thesirblackbeard @rareform87 @carissalyris_lifts if it wasn’t for y’alls kind hearts (and knowledge and experience) this wouldn’t have happened. I wouldn’t have signed up, wouldn’t have known how to lift/train. Yay for coach-friends. Thanks @ponchatoula_fitness_center for being a great environment to train at. Thanks to @g_swole, if it wasn’t for you, I wouldn’t have known any of these people existed. And thanks @kimberland22 and @uspalouisiana for putting on a great event. I’m glad I gave this a shot because I caught the powerlifting bug and now I’m hooked. (P.S, 1st place in the junior division Whaaat). Now to improve for the next one!
#girlswhopowerlift #gwpl #thankyou #1stmeet #powerlifting #uspa #healthyaddiction #trainwiththebest #amazingpeople @uspapower
Один ход часов..
Лет 10 назад,я и не подозревал,что зал станет для меня родным домом. Что железный спорт,так крепко врастёт в мой мозг и мою жизнь.
Сомнения,размышления- перед первым походом в зал,одолевали меня. Уйти из зоны комфорта,во что то непознанное- было очень сложно.
Теперь оглядываясь назад,прокручивая все что происходило в стенах зала,те эмоции,которые я получал на тренировке.... они будоражат,не меньше а то и больше,чем любой наркотик.
Только представь,выходя на соревновательный помост,ты остаёшься один на один с ней,со штангой.. Адреналин просто бьет ключом. Переживания близких,тренера. Чувство ответственности,не упасть в грязь лицом или жопой на помост... Неописуемо. Ты выходишь делать то,что оттачивал от тренировки к тренировке. Сладость победы или горечь порождения,уходят на второй план. Ты здесь и должен сделать все,все что в твоих силах!
Зал познакомил меня с самыми замечательными людьми,которые играют колоссальную роль в моей жизни, в моем развитии.ᅠ
И если вы зададите мне вопрос : «Жалею ли я,что сделал это шаг,тогда!»
Я не задумываясь отвечу-Нет!
#мояжизнь #мойспорт #железныйспорт #ironsport #strong #powerlifting #weightlifting #russianturbine #sport #mylife #krasnodar #russia
🔥Accessories.. And I’m not talking about a Handbag 👜
. . .
Squatting, Pulling, Pressing, Hinging and Bracing are all incredibly important but so are the little things. Add-on accessories to the end of the workout like a basic calf raise, side bridge and hamstring curl can create a much more muscular balanced, injury free and stronger athlete. The rep count normally sits between 10-20 reps but can change depending on the exercise.
. . .
Our Strength and Conditioning classes end with a quick finisher that changes depending on the focus of the session.
Squad took over up in York PA today. Great day for @papiosochulo going 8 for 9 with a 2565 total and best lifter overall for the 2 day meet!!! Rest up and get ready for the next one!!!! Mr.3k number 4 coming soon!!!
Being able to actually squat again is the best feeling ever. My OG followers know that I have a really bad lower back so I avoided barbell squatting all together. Now that I have a belt and completely fixed my form (still needs some work) im finally able to squat again with no pain
My max 1 month ago was 265
This workout was a 3x3 based off my max of 335
1. 3x 235 (70%of max)
2. 3x 270 (80% of max)
3. 3x300 ( 90% of max)
In exactly 1 month my max went from 265 to 335 using my personal strength training program based off of percentages. If you’re interested in a pure strength training program send me a DM!
#strongerthanyesterday #swoleisthegoal #workoutlife
#workwhiletheysleep #gainsbaby #gainsseason #fitfamlife #swolefie #cleanbulk #fitnessmodel #workoutlife #gyminspiration #latino #becomebetter
#orlando #sanford #lakemary
Chest and ice latte on a monday💫
not every session will be a great session. sometimes you just don't feel right. this session was one of them. ain't a good one, but i guess pancakes and iced latte made it a lil better at least.
Glad that i dont have to do this anymore. Deadlifting/squatting/benching when the ground underneath you is moving suck balls. Ive made so much progress in the last 11 months since i havent had to be going out to sea all the time that its kinda ridiculous looking back. Mind you that the numbers i was at coming off deployment the end of December werent my all time bests, but its where i was at(also minimal food,blah blah). My maxes were 585SQ(probably not full depth)/315BP/550DL. Fast forward to now and my bests are 706SQ/425BP(hella grindy wouldnt count in comp)/675DL(more in the tank). Food and proper training equipment/environment are retardedly important. So dont settle for less by sticking to your minimal eating+protein shakes and training at crunch fitness or whatever crap chain gym is in your area. Find a gym that lets you lebron some chalk and has good quality equipment not that cheap greasy dildo no knurling having gets broke after one real man squats on it kinda barbells and EAT LIKE A FUCKING VIKING. Goodnight ✌
Max out day for my lil bro! He is making progress little by little! He makes me proud 😈
205 lbs (60lbs PR)
125 lbs (40lbs PR)
250 lbs (70 lbs PR)
Our next goal is to clean up his form and keep adding weight to the bar! The hustle hasn’t even started yet 😈🦍
#strengthtraining #powerlifting #gains
Deadlift Day - Started off with 2 sets of 5 with 375, then backed down to 325 for 3 sets of 5 beltless. Pendlay Rows for 4 sets of 6 with 225. Stiff Leg Deadlifts with 275 for 3 sets of 5, and finally Incline Dumbbell Rows with 50’s for 4 sets of 10. Overall good workout, except for my stupid bicep tendon. Tendinitis sucks. I wish I could speed the recovery up so I can ditch the straps. I hate pulling with straps but I can’t straighten my left arm fully right now and that’s my underhand grip side. That’s just asking for a bicep tear.
Its almost that time of year 🎄 ———————————————————
#tb to where it all started in my garage, i had a pull up and dip station, dumbbells, a squat rack with a bench and a barbell. What more can one need! ———————————————————
STICK TO THE BASICS
You have probably heard this before but i figured i would re-emphasize it right now. With the fitness industry flooded with horse-shit information due to the gram and all these fancy isolation exercises goin around because “fit” people wanna fill their feed up with something for that day, people are forgetting to execute the most fundamental and foundational exercises for an aesthetic, well balanced physique! Multi joint, compound movements!
Example of several effective back movements:
Pull ups (all different grips)
Bent Over rows
Lat Pull Down
Chest Supported Row
Etc etc etc
Are isolation exercises effective and do they have their place ABSOLUTELY
However, i see most people just picking a random array of isolation exercises and just doing them when it is not the right fit for what they personally need! If your shoulders are forward, internally rotated, and your chest is caved in, then WHY are you doing cable cross overs and front delt raises! 🤦🏽♂️ Isolation exercises should mostly be corrective! Believe it or not, the way your physique looks, can be a very good tool for prescribing what isolation exercises YOU need to be performing and not what some program told you to. ———————————————————
I will be covering the different uses of isolation exercises and how you can personally pick them to compliment your routine, postural health, GAINS, and physique 💪 ———————————————————
#fit #fitness #fitspo #fitfam #powerlifting #bodybuilding #mensphysique #aesthetic #aesthetics #npc #ifbb #abs #shredded #diet #motivation #transformation #squat #deadlift #squat #arms #gains #lebanese #lebanon #fitnessmodel #strength #beard #tattoo #traditionaltattoo #zyzz
Soo first meet recap time.. Meet PRs all around LOL. Today didn’t go as expected and no real PRs but we still walked away with that first place in the 75kg class and we’ve got a total and foundation to build on!
Went 5/9 ending with a 165kg squat, 75kg bench (highly disappointing!) and 162.5kg deadlift, but I loved everything about today!.
So many thank you’s in order! @antonio_lama19 thank you for being my absolute partner in life! @mattclaussen and @haileywegner7 @teamtnt_wi for coaching me to my first total. My family and the entire Madtown gym crew for coming down and showing support for us that lifted both days, it’s so appreciated! Last but not least @upa_events_ and @billypress for putting on a fantastic meet!.
All that being said NOT satisfied by a long shot!! On to the next 😈🙌🏼