I was only supposed to do 4 sets of 4, but the last set felt easy, so I did one more rep and felt like I had at least one more rep in the tank. I'm hopefully now on my way to set a new PR bodyweight wise next month when I'll peak, knee issues and sciatica permitting #squats#genuflexiuni
I CHALLENGE ALL OF YOU TO TRY THIS! THE #CONQUERYOURINNERBITCH SET. The goal is to do as many reps as you can mentally handle at your body weight. I had 77.5kg (170lbs) on the bar and did 26 reps for nearly 2 minutes! This is not fun…because it’s is not supposed to be. It’s supposed to hurt and you’re supposed to suffer! Everyday I’m thinking of ways to conquer my inner bitch that doesn’t want me to suffer or experience pain. I understand this is a foreign uncomfortable concept to some, but in my very short life I’ve learnt that you NEED TO SUFFER TO GROW.
Being born in the Western world in the 21st century comes with a lot of benefits that our ancestors did not have. This is a curse and a gift, because no longer do we have rituals to initiate men and women into society/the tribe. Previously you had to suffer and go through trials and tribulations to facilitate personal growth, specifically during times of transition, like the phase between being a boy and becoming a man – you had to EARN the right be included in society/the tribe.
Today, we rarely have meaningful rites of passage. As a result of this lack of suffering via these sacred rituals, a new wave of men and women are birthed that think just because you are born, you are entitled to things like acceptance by society, wealth and opportunity. I believe you should have to EARN these. But I unfortunately haven’t earnt my keep yet. So I will continue to find ways to cultivate these mini-suffering rituals like I have done in the above video. Strength training may prove to be one of the most powerful means to facilitate and empower this initiation of young men/women into manhood.
This may sound barbaric, traditional or harsh to you, that’s okay. I speak like this because I’m describing a previous reflection of myself that was soft passive little bitch. And I refuse to go back that. Hell, those things are still in me, I’m just trying to find ways to eradicate them day by day. I hope you do to. For the sake of all of us.
- Coach Alexander (SOS)
Inspired by @joerogan JOE IF YOU SEE THIS I CHALLENGE YOU TRY THIS DON'T BE A BITCH.
Bodyweight 76kg (167lbs)
3x5 #backsquat @110kg(242lbs)
Push press @65kg (143lbs)
Also did a few sets of 8 for both of those and warmed up with power snatches on the blocks. A couple weeks ago I could only hit 110 for a triple
В ПАМЯТЬ О ГЕРОЕ РОССИЙСКОЙ ФЕДЕРАЦИИ - АЛЕКСАНДРЕ АЛЕКСАНДРОВИЧЕ ПРОХОРЕНКО
ПОГИБ 17 МАРТА 2016 ГОДА ПРИ ИСПОЛНЕНИИ ВОИНСКОГО ДОЛГА В ХОДЕ БОЁВ ЗА ПАЛЬМИРУ.
Военнослужащий Сил специальных операций Вооружённых Сил Российской Федерации, старший лейтенант. Участник военной операции России в Сирии.
17 марта 2016 года Прохоренко, находившийся неделю в тылу противника, был окружён боевиками «Исламского государства» в районе населённого пункта Тадмор (провинция Хомс, Сирия). Старший лейтенант вступил в бой с террористами, и не желая сдаваться в плен, вызвал авиаудар на себя. Вместе с геройски погибшим Прохоренко были уничтожены и окружившие его боевики «Исламского государства». В память о Александре Прохоренко была переименована одна из улиц города Грозного (бывшая улица Авиационная). На улице Прохоренко установлена мемориальная доска.
5 октября 2016 года на территории Военной академии войсковой противовоздушной обороны ВС РФ им. Маршала Советского Союза А. М. Василевского в Смоленске установлен бюст Александра Прохоренко.
5 мая 2016 года в историческом амфитеатре сирийской Пальмиры состоялся концерт оркестра Мариинского театра под управлением Валерия Гергиева, посвящённый памяти Александра Прохоренко.
Композитор Владимир Евзеров и поэт Юрий Баладжаров написали песню «Он не мог иначе», посвящённую Герою России Александру Прохоренко, которую исполнил певец Алексей Хвацкий.
6 августа 2017 года памятник Александру Прохоренко открыт в городе Вальи-Сотто (Италия). 4 ноября 2017 года, в День народного единства в Оренбурге открыли бронзовый памятник Александру Прохоренко высотой около 10 метров.
I'm mentally training myself to attempt the pyramid squats I used to do over 3 years ago when I first started training, supersetted with DB lunges of course. My goal is to do more than what I did back then but I'm nowhere near as fit as I used to be so we'll see! #watchthisspace
I talk a lot about the danger of the knees caving on a squat, so here's a drill you can use to make sure it doesn't happen.
In the first clip my squats clearly have a collapse of the knee as I stand up. I typically see this when people go heavier, or have trouble engaging their glutes throughout the squat.
In the second and third clip, I set up two foam rollers on the inside of my feet. What you'll notice when you try this is that if your knees cave AT ALL, it will give you an extremely clear indication.
In the last clip I set up the foam rollers in the same place right on the inside of my stance, and as I squat my knees stay driven over my toes, don't collapse, and don't knock the foam rollers down.
If you feel like you may have this problem, give it a go the next time you squat!
My favorite Pre-Workout. Personally, I prefer natural caffeine and a Pre-Workout that doesn't have creatine in it. This saved me tonite, was tired and weak, felt like crap, uneasy stomach and cramps during cardio. It was a constant struggle to fight the negativity in my kind but I got the workout done! 😬💪🏋️♂️
Marika has recovered from a spinal fracture at the level of T10 and has been informed she has osteopenia (low bone density) which puts her at risk of fractures. We are working to rebuild muscle, strength and improve bone mineral density by introducing big movements such as a back squat. She first started with her body weight and now is able to move the bar with ease. YAS QUEEN 🙌🏾
Do carbs make you fat? 🍠🍞🥐🥖
Unfortunately I have to keep mentioning this. Because there are still people out there that are so convinced carbs make you fat, and a high fat and protein diet is the best. Well that's wrong a high carb diet is what gets you the results, and why argue about it? I mean carbs are amazing am I right!? -
Carbs alone will not get you fat. An excess in calories and not being in a caloric deficit can make you fat. That is the problem. A high carb diet is what I recommend my clients, and what gives them optimal results and performance in the gym
Though you may ask, how come I lost weight when I stopped eating carbs? The reason for that is because you ate less calories. You just started eating smaller portions and put yourself in misery by starving yourself most likely. The fact that they were from carbs does not entirely matter. I'm also sure you didn't stay off carbs the rest of your life? That is rare, boring, hard to do, and why would you!? Carbs have so many great results for your body as you can see! -
As you can see there are many great benefits of eating carbs! In fact, if you want a nice, firm, toned body; then carbs are essential for you!!! Of course certain carb sources are better for you. For example low glycemic versus high glycemic. What can I offer? Have essential amount of carbs to your diet! They are delicious and great for your body. Just stay in a caloric deficit and you'll see results!
Things that went well today: snatches from the blocks
Things that did NOT go well today: 18.4
Note to self: never attempt crossfit open workouts after your programmed @hybridperformancemethod weightlifting workout...it will not end well.
Segunda-feira iniciaremos a semana fazendo muito Back Squat, mas você sabe para que serve esse movimento, considerado um dos melhores exercícios?
O back squat, ou agachamento livre, é o exercício mais eficiente para construir força e funcionalidade no corpo de maneira completa.
Dificilmente você encontrará outro movimento que proporcione o mesmo potencial para submeter com segurança o corpo, a carga e ao mesmo tempo consiga trabalhar a flexibilidade, a coordenação e o equilíbrio. Além disso, o agachamento livre profundo provoca uma forte resposta hormonal no corpo.
Na realidade, os benefícios físicos são numerosos demais para serem listados, mas os resultados mais notáveis são sem dúvida o aumento de massa muscular magra, a força e a densidade óssea. Você quer abdominais incríveis? Faça agachamentos profundos! Você quer braços maiores e mais definidos? Faça agachamentos profundos! Você quer ter um desempenho melhor no campo esportivo? Faça agachamentos profundos!
Posture - Pattern -Power .
First two videos are about dialing in proper posture for the acceleration position. And the last 3 videos are drills to help develop proper patterning and build power in relevant sprinting postures. I am still learning and am by no means perfect at this shit but as always I am grateful for the mentoring by @edgeperformance_ for helping me learn these simple but extremely valuable drills 🙏
Video 1 & 2: Banded load and lift wall drill
Video 3: A Replacement x 2 on the spot
Video 4: A Skip
Video 5: A Replacement x 3 on the spot
The use of the dowel takes out my arms and makes me focus on the footwork without overthinking the movements