Used the hex bar opposed to a barbell to work the lattissmus dorsi muscle (mid/lower back). Instead of having one hand over another with the barbell you can have one hand on each end of the hex bar to help prevent muscle asymmetry. I also used multiple 25lb plates instead of a couple 45lb plates to increase the range of motion to be able to bring the weight closer to my chest. Great lift to try if you're looking for something different.
Wanted to work on my volume for bench press with 5x6 55kg banded. Trying to work on technique and speed from a paused position. Followed by dumbell bench press 5x8 60kg, tricep extensions 5x8 40-75kg and some narrow grip bench 4x8 50kg. #assistanceexercises#powerlifting#bench#531
Max effort day done! Progress on all 3 lifts, Squat 320x3, Bench 275x3, Deadlift 335x3. Squat was a grind, time to eat! The shirt print looks funky cause we're checking layout and placement before production. #oldmanstrength#barbellfaction#squats#powerlifting
I guess posting failure takes some level of maturity. Didn't really feel like working out last night 🤷🏾♀️ Chugged some pre-workout, put on some nice 🎵🎶, ate some fruit, put on my new shorts, and left for the gym. I knew everything was a wash when 275 lbs felt harder than it should and I struggled to push 295 when it was relatively easy last week. Tried 305 lbs (97% 1RM) anyway.
I have trouble actively recruiting muscle groups with my lifting shoes on. On my first attempt I got to the bottom and just couldn't recruit anything to push with. Second attempt felt better at the bottom until I let the bar roll forward ➡️ fail. Third attempt I knew wasn't gonna make it as soon as I started descending.
I'm not upset because I went in feeling less than 100%. I'm not one to fail squats, so better now than in a meet. Taking this as a reason to push harder 💪🏿
First full blown Shoulder Day in a few weeks with my homie @cj0216s. Been doubling up Shoulders with Chest the past few weeks to squeeze all the powerlifting training into my routine. All Presses today in Power and Hypertrophy rep ranges followed by some High reps and than some power and hypertrophy work with Triceps. Time to eat up cause we got Squats tomorrow!
Here is a glimpse in to what goes in to the daily grind of weightlifting. It takes a certain kind of person to show up and put in the work, day in and day out. Those who continue showing up and continue putting in the work, will reap the benefits in the end. Not every max attempt is a make and not all training days are great, despite what social media makes you think. 🏋🏻 ➖➖➖➖➖➖➖➖➖➖➖➖➖ Attempts shown vary from 136-138kg. @al_sjones is a warrior, plain and simple. @ms_barbell
People often confuse the traditional deadlift with the Romanian (straight leg) deadlift. Here @jenamays shows the difference between the two.
With the traditional deadlift the bar stops on the floor, hence the name dead-lift. The knees are overtop of the bar which is directly above your knot of your shoe laces. The hardest part especially with maximal load is to learn how and create tension from a static position.
With the Romanian deadlift the lift is initiated via the eccentric (lowering) portion of the lift. Although our knees are not bending, they are not locked out. The goal is to start the motion by displacing our hips backwards, while maintaining an engaged core (frontline) and not faulting into Extension in our low backs. The distance traveled is dependent not just how mobile ones hamstrings are but by their ability to stay engaged and keep their shoulders above their hips.
Here you will see @jenamays going through:
1-deadlift from floor
-1 Romanian Deadlift
---completed ten reps. This was purely a technique session, we didn't go heavy with the weight.
Now that I'm able to post again on IG, here's a few clips of my past couple of volume sessions. Squat was 225kg (496lbs) for sets of trips, bench was 135kg (~300lbs) for sets of quads on Monday. Tuesday I switched to block pulls 235kg (519lbs) for quads RPE 8.5. Then hit some single board press at 157.5kg (~347lbs) for 4 RPE 9. Then to add fuel to the fire, I had to do some 3 second pause benches (forgot to film) which destroyed my chest. Haven't felt so much fatigue in a while lol. Got my top sets tonight on the squat and bench! Can't wait to wreck it!
I've spent most of my life feeing ashamed of my body. It's still a battle but mostly now I view myself as a work in progress AND I'm actually able to feel some pride about what I'm building. Anyone struggling with weight and body image issues, if you stick with lifting, push through all the insecurities, doubts, and lack of motivation, it will reward you so deeply. Also, as someone who enjoys the extremes in life, I'm never lacking in ways to kick my own ass! If you're reading this and debating picking up a barbell, DO IT.
check out this video of @gmanf3 blasting through 345# back squats!! Can you spot the @formlifting collar on his barbell?
Keep it up Garrin!!
#Repost @gmanf3 with @repostapp
I have never felt as strong and confident under the squat bar in my entire life. Yesterday's programming called for 2x1x82.5% and 2x1x85%. This set was my last single at 85% (345lbs) of projected 1RM, morning body weight was 166.7. This is actually more weight that I have squatted in any competition. At the beginning of the current 15 week programming I set my projected 1RM high at 405lbs. This is the number I want to be able to confidently hit by Worlds in September. So, I have been training with the percentages based on that weight. So far I have been able to consistently hit my numbers. Now, if a meet was tomorrow and they put 405 on the bar, I know I could work the eccentric under control, I could get out of the hole, but then fail about 4"s out. I feel confident that if my mind was right I could hit 380-385. We use the @formlifting collar in our training and one of the things it tells you is max force. My max force output on my first single of 345 was 396, and my second was 386. There are times I get a little emotional when I think about how far my team and I have come. The learning process, the hours of work, and the dedication to nutrition and recovery, has made this process nothing short of amazing. As a coach and competitor, and an individual who has always loved competition and challenges; prepping myself and a team to perform at peak level has been a dream come true. #getstrong#movethatbar#goals#squats#powerlifter#kettlebellathlete#powerlifting#f3fitness#dominateyourspace