Killer chest workout the other day. Did about 10 sets of bench press the other day. Worked up a few sets of 210lbs and then brought the weight back down to 185 for my last set with a drop set of 135 for AMRAP.
Volume Squats, Speed Bench, Speed Deadlift today followed by some leg hypertrophy work. Showing all squat sets because they destroyed me today. Felt great to get some solid programming in. Plus hey, it’s almost Friday 💪🏼🤘🏼
Squats 60% (295) 3x12 1-1:30 rest
Deadlift 50% BW (295)+20% in Chains. Around 400lbs at the top for some speed work with a 10x3. 30 Second Rest.
Bench: speed work 55% BW (205) +20% in chains. 20 Second Rest. -
Solid work with @rasheelliott5 and @fitness_and_audio#powerlifting#lift#squat#bench#deadlift#freshcakes
Meet the coaches and staff! Jenny is an RN, certified in maternal-newborn health, an NPC nationally qualified figure competitor and has recently added powerlifting to her repertoire. She is a lifelong athlete, ethical vegan for 10 years and passionate about nutrition and strength sports. She loves helping women become the strongest version of themselves and meet their goals, starting wherever they’re at. When she's not working at the hospital or in the gym she's riding her Harley, exploring the PNW with her husband, Aaron and dog, Dash or cooking up healthy vegan feasts with friends. Find her on IG @xxoveganmuscle
My 2.5 year natty transformation. The picture on the left was taken my senior year in high school about a week after I had started lifting. The picture on the right is before my hernia surgery which was when I was pretty close to the leanest I’ve been. Really wish I would have put a hat on for both pictures 😅
*My go-to exercise*
If I could recommend one exercise to anyone’s routine it would be the deadlift.
To me there is not another exercise that hits the entire body and builds such solid core strength.
However, it should not be taken lightly. Your lower back can be in such a fragile position if the exercise is not executed correctly.
My advice: don’t be afraid to use a very small weight and focus on your form. I start deadlifting around 3 years ago and I’m still trying to improve my form.
SPOTTED 👀 •
A wild liv seen in her natural habitat doing tricep pushdowns in bumble bee shorts after pause squats and her bench accessories 💪🏻 The perpetrator of these photos shall not be named...@apurdios 😳
1 114 minutes ago
59 of 100. More technical back off sets here. Another thing that changes on back off sets as part of the perfect form I emphasized yesterday is the time under tension. I force my eccentric to take much longer to force me to stay tighter and have better control through the movement. This also makes them much harder and make the muscles burn more.
What would you attempt to do if you knew you wouldn’t fail? #fammely
2 165 minutes ago
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The absolute hardest thing for me so far with weightlifting has been power cleans.
Specifically power cleans. Apparently my brain hears power clean and thinks stand up clean... it doesn’t understand the get under part 🙄 and the timing of my catch is in a word, lazy 🤷🏼♀️ dem elbows man. Dem elbows.
My last two P Cl Bk shown.
JERKS. As I get used to re racking, I LOVE these. Maybe it’s because the first night @beantown_barbell I couldn’t figure out the foot slide holding the PVC😂🤣
Bench single @ 200 followed by tempo 3-2-1 @80% x4x3 and Long ROM x6x4
LOVE MY NEW @roguefitness 25mm oly Bar 🤗
Top sets for this mornings lift. Overall pretty pleased with both other than squats feeling a little heavier than usual. Mock meet this weekend to retest my maxes and start a new cycle in the program. Excited to lift some heavy stuff & stoked to keep getting stronger🤙🏾
Dan Green hitting some heavy safety bar squats!
Squat content updated daily!
@Regranned from @dangreenpowerlifter - 661 x 5 (300 kg)
Beltless Squats on the Safety Squat Bar
Heaviest weight on my back since quad surgery a year ago and by far the strongest my back has been.
Pitbull Torres bites into 515 lbs (234 kg) and takes it for 9!
Squat content updated daily!
@Regranned from @pitbull_torres - Back to the GRIND!! 515x9 I know random number i had 8 in my head but it was moving eazy so I tried to do 10 but I miss counted 😑
Back down sets were 455x10 3 sets. Aka CARDIO. I felt so out of shape doing sets of 10. -
Promo code:🔥Pitbull10🔥 to SAVE 10% off @strength_cartel at checkout.
HEAVY HITTER @chrisgordert GETTIN THAT EAZY MONEY!
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