Strong back = StrongMan
Training for Strongman will build a powerful back unlike any other sport on Earth!!! Do you want to learn how to build a strong back of your own?? Follow the link in my bio to my “contact” page, or DM me here and let me show you the way!!!!!!!!
Today was a really, really rough day outside of the gym. My 4 year old and husband saw a woman get hit by a car in front of her school this morning. They were both obviously very shaken up by this, especially my little girl who is still very young and doesn’t understand adult concepts yet. She was clingy this evening and kept crying when she thought I was leaving the house to go to the gym, so I stayed to tuck her in and waited for her to fall sound asleep before going to get my workout in. •
I hate lifting this late, especially when I have to be back at 5:30am tomorrow, but the title of Mama comes before the title of Powerlifter. Every. Single. Time. My family comes first. Before any hobby, job, goal, friendship, loyalty, etc. •
I grew up without the security a mother should provide and I will never allow my kids to feel that way. Even if it means losing sleep, lifting late, skipping other things, saying no to opportunities—nothing will ever come close to being as important as my family. •
SSB moved better than expected after a meet and a terrible day. It always helps being around like minded, fun, supportive friends in the gym when you really have nothing left to give your squats.
This is awesome right here!! Thank you!! “Loving our new gear! I’m usually super picky about leggings so I was kind of nervous but I really like them! And cooper probably won’t be taking that hoodie off for like 2 weeks, he was so jacked they came in the mail today.” Link is in the bio!!
ceo of not following program
My knees r week pls
2 1410 minutes ago
Huge squat PR feeling easy! 435 lbs x 1. Over 25 lb. PR in just a few months. Beltless too! Tons of bracing work is finally paying off. Wasn't used to the weight, so it was a bit wobbly, but it's a good start. Pain free too! Felt like I had a few more pounds in the tank.
Log has felt really funky these past 3 weeks balance wise, but I did get a PR tonight. Worked up to a top double at rpe 9 at 305lbs. Decided to reset after the first rep which was super smooth because I suck at press and go for these. Stumbled a little as I got the second rep into position, and I should have just breathed out and took another breath but oh well 🤷♂️. Also got a PR on standing dumbbell press with 90lbs for 7. Most I've ever used was 85 before tonight. It's about that time to swap some of the good carbs for greens ☹
Comp squat 296×3×6, ×2×3
Pause Bench 215×5×6
Shoulder Press 135×3×7
Hope flexors/quad insertion was tighter than a MF today. Not sure if it's actually a strain or just me being an idiot. Also forgot the pack my lats on comp squats, so my hips had to pull double duty. Going to switch back to a regular power bar for a few weeks to see if my lats/upper body can get their act together.
I had a two year off season, and gained somewhere between 15 to 20 pounds of muscle!! I was looking at my last prep photos last night, and this prep will show a completely different person!
Looking at old prep photos last night revealed how TINY I was. That’s when it was brought to my attention that my growth has been very beneficial for the division that I am aiming for!
I am currently the same weight as my beginning weight last time, four years ago. Except, this time I have separation in my legs and back!
I have a couple competitions in mind towards the end of the year. This will be about a 7 month long prep, so I can bring in a bitchin package!
Personal and online coaching spots are now open!! So hit the email button on my profile or shoot me a DM today!! 💪🏼
Hey guys!!! Sorry I’ve been a bit MIA 😅 A lot of stuff has been happening this past week, throwing me off my routine. But I’ll get back into it, I promise! 😤💪🏼 Here’s a shoulder workout I did last week for a nice, quick pump. 👍🏼
-Db Arnold presses (10 sets x 10 reps)
-Iso cable lateral raises (10 sets x 10 reps)
-Cable upright rows (10 sets x 10 reps)
*If I had more time I would’ve done some sort of front raises & rear delt (face pulls or reverse flies) 🤔
Support/discount codes 💖: @legionath supplements - LIFTINGNHUDE (link in bio) @etra chalk - LIFTINGNHUDE
•KETTLEBELL STRENGTH + MOBILITY•
Try this for a workout. It’s a burner!
▫️10 reps ea. Movement
▫️60 sec rest
⚡️front rack 90/90 to shin box
⚡️clean to lunge to snatch
⚡️off set squats
⚡️figure 8 clean to reverse lunge
Keep it simple and build off that.
Spring break is right around the corner😱. What's the best diet to get break ready?!
The best diet is one that works for you
Whether it is
Whatever you choose, calorie intake will dictate your results.
Over consume calories on keto, you will gain weight.
Under consume calories while fasting you may loose weight at the beginning but it will be short lived.
In the end if you are tired of yo-yo dieting or have trouble sticking to a plan when the holidays hit.
This is the one thing no matter the discipline you choose that will help you reach your goal.
Make calories and protein a priority and you will get results.
. #mealprepmonday #diet #iam1stphorm
1 2732 minutes ago
I don’t always use collars. This one time i forgot. That time was today.
1 933 minutes ago
Welcome to Powerlifting
Day 10: Attempt selection
•Now you have made it to your meet, it’s time to plan openers, seconds and third attempts.
Your attempts for all three lifts should be as followed;
•1st attempt 90% of 1RM
•2nd attempt 96% 1RM
•3rd attempts 100+% 1RM
•The key is to stay in the meet and best way to stay in the meet is to get your openers without a problem. I’ve seen so many lifters bomb out usually the weight was too heavy which then caused some lifters to not hit depth in fear of not being able to come back up, not being able to bare the load when remaining motionless before the heads judge gives the press command, jerking the barbell to lockout, and jumping commands. Another thing worth mentioning is if your openers are too heavy chance are your 1RM that you thought was good in the gym wasn’t good enough for competition. With their openers not going as planned they then couldn’t complete the lift within the next 2 attempts because then fear and doubt set in when the realization of the weight on the bar is too heavy. Why try to get the most amount of weight possible on your first try if you can squat to depth or pause your bench or lockout your deadlift? Play it safe with your openers!
My first and only meet to date that I have bombed out in was back in 2018. I was going through a lot of stupid things at the time and I wasn’t training like I should’ve been. Yet I told myself that it would be there on meet day....rookie mistake because it wasn’t! If it’s not there in training how the hell is it going to be there magically at the meet?
•Long story short, I was opening with 315lbs on bench and kept getting called for everything on my bench and with that I still chose to go up on my third regardless. When I went to go up, I was so angry and didn’t have my head together that I went up on my third to 341lbs thinking I had told the table that I wanted to go up 10lbs not 10 kilos.
1 136 minutes ago
Chest Press Variation 💪🏼
Here is a variation to the standard hammer strength chest press I like to implement. As someone who is large and wide, I have a lot of trouble fitting into the chest press conventionally. Turning slightly to the side allows me to better target my chest and focus on contracting more effectively. This variation will allow you to feel the inner fibers of the chest that attach to the sternum more directly. This can be a hard area to build and for me my chest has always been a struggle area. I am very shoulder dominant, and this allows me to take my shoulders out of the mix. This is an accessory movement and should be placed on top of a bench press if you are looking to optimize your results. Unfortunately given my current injury, benching heavy is not an option.
This is a variation I recommend trying. You can also use your other hand to provide tactile cues on the pec you are trying to work. By simply placing your hand on the chest that is contracting you can further activate your chest creating more mind muscle connection. This will further enhance the movement and give you more out of the press. It’s tips like these that took me years to learn but really make all the difference in the gym. Maximize your results in the gym and give this variation a try.
My how to train chest video should be coming out this week. I will continue with that series until I finish a full split so that you can save the entire series and use it as a guide for your workouts! This screenshot is taken from that video and the full exercise will he displayed there. Look out for that and have a great week!
4 1336 minutes ago
Worked up to 200x4 beltless high bar (5:2:0) and not gonna lie- kinda starting to love split squats.
Na tym zdjęciu to ja, ale taka prawdziwa, szczęśliwa, uśmiechnięta. Taka dawna ja i teraźniejsza.
A wiecie co dzieli te dwie osoby? DEPRESJA
Myślałam, że wstyd o tym mówić, bo przecież jak społeczeństwo to odbiera, że nie dajesz sobie rady, że to wymówki, że jesteś za słaby. Serio?
Nie, to tak nie wygląda. Osoba z depresją to może być najbardziej uśmiechnięta osoba w twoim otoczeniu a Ty możesz nawet tego nie zauważyć, ta osoba nie chce być zauważona, nie potrzebuje współczucia, uwierzcie ja nienawidziłam siebie za to co czuję.
Właściwie nie, najgorsze było gdy nie czułam NIC, zupełnie, wiecie? Taka cholerna pustka i nic więcej.
Nikt nie zauważył, bo nie chciałam. Ale gdy zostawałam sama to czułam nienawiść, do siebie za to, że nic z tym nie robię, bo sama sobie nie radziłam. Nic nie sprawiało mi przyjemności, nawet mój kochany trójbój.
Wiecie co może pomóc? Nie bądźmy cholera obojętni, samotność zabija. Czasami dobre słowo może uratować czyjeś życie.
Powoli wracam tą dawna ja, oczywiście z pomocą specjalisty, pamiętajcie PSYCHIATRA to lekarz jak każdy inny, to nie jest żaden wstyd się leczyć. Życie jest piękne, dajcie sobie pomóc. Ja dałam i nie żałuję, na prawdę ☺️ #depresja#depressedoffmyhead#lovelife#goodlife#polishgirl#instagirl#goodtime#smile#bebetter#notalone#powerlifter#sport#motivation#followme#l4l#depression
16 20023 February, 2020
My misery was enveloped by sound - the low rumble of an engine, hand tapping on the dash, shallow breaths orchestrating the air, tense with emotional drought. It was late, and the moment smelled like sweet orange blossom and new car. I glanced down at his hands, now red and cold, fidgeting quietly in the absence of answers. I watched his thumb press firmly into his palm until it was surrounded by pools of white, cutting blood and letting it flow back in cyclically, much like the mixed signals experienced for the better part of a decade. We were alone now, exactly where we had wanted to be, but it was hard to breathe. The scenario had played out so much differently in my head, and I thought of how we let it get to this point. I thought of how much easier it would have been to just keep walking. Maybe we wouldn’t be here, sucking in air and doing little more than waiting around like idle spectators of our own lives.
“Well. It’s been fun.”