Welcoming PAC FAM member...
#Repost @fatceps with @get_repost
Pulled my Max of 375lbs for a triple for a new 3rm and attempted 397lbs/185kg twice but got stuck right before lock out both times. Looks like it's time to do more block pulls/rack pulls to work on that weakness. 😅 But I'm pretty happy I'm making progress with my deadlift since I've always struggled with them. Also big thank you to @pac.fit for letting me lift at your facility today. You may have a new member soon. 😁 #deadlift#powerlifting
Wishing my squat face was as cute as @haparican but it’s fine I’m fine. Second double at 365. Hitting four reps at 97% of my max feels v good. S/o to kween @iamvictoriouss for squatting with me, @malevolentserenity and @bambarbelle for cheering me on, and @strong_like_bull.dumb_like_ox for the pep talks in between these sets. Programming by the boss man, @surgetonewlevels 🖤💪🏼 #girlswhopowerlift (Chic t-shirt is from @rebelsoul_collective!!)
Everything felt RPE 50 today AND my belt was too tight and pinched the EF out of my tummy 😭😭
Today I did:
5x5 @ 80kg back squat (first vid)
5x5 @ 50kg front squat (second vid)
Then some bench accessories for shits and gigs #skwaaats#gainz
TnG bench is trash and I hate it. Doesn't help that pin squats are quite hard on the elbows.
265lbs/120.2kg x6 set 3/4 this is the first set where bar path felt kind of on.
255lbs/115.7kg x6 set 4/4
Pin Squats are hard but more fun than pause squats imho.
Setting the pins extra low so that I can get used to burying squats. Gotta keep my knees forward.
395lbs/179.2kg x4 set 2/4
405lbs/183.7kg x2 set 3/4
405lbs/183.7kg x2 set 3.5/4 overestimated my strength tbh so had to break up my set of 4 into 2 doubles. I'll get this for 4 next week.
365lbs/165.6kg x4 set 4/4
Another day... Another PR.
Hitting the groove with training at the moment. 5 weeks to go.
Now roll on active recovery day and some ☕️ with the crew @natalie_may1804 @bexyfitness88
#crossfit#PR#BackSquat#skwaaats @heavyrepgear @rocktape_uk @battleofbritaintd
Hi hi 👋🏻 long time no post. I didn’t get to record my working sets for today but it was 140x5, 155x3, and 175x3!!!!! So I attempted 185x1 (long pause after that rep cause I thought I could get another rep but at the same time didn’t 😥) and then 190x1 but during the middle of the rep the bar started traveling away from my left shin so I pulled it back in before I fully completed the rep. Does anyone know how I could fix that?? #wendler531
4x2 @390. good news is that I couldn't do it last cycle. bad news is that iy was more of a goodmorning than a squat. but that's why we have offseasons. time to work on my form and weaknesses. I want that 450 squat come september, and no amount of shit form will prevent that @shortstackstrong @dominick_hughes @jeffacuario #skwaaats
Online Swole Soldier @rogue_thirty_out made this 515 triple look smoother than a @tiredhandsbrewing milkshake IPA! Speaking of Philly, Chris runs a kickass gym, @warhorsebarbell, with @_j_zilla_ in North Liberties, so check it out if you’re ever in the area! #thestrengthhouse#trainwithapurpose
-6 warm up sets
-1x6@385 (goal was 10 reps with 360
I’ll start with the positives... 🔹I’ve been weighing in at 208-211 for the past 7 weeks with a noticeable amount of loss in body fat. Could be better but I enjoy ice cream, pizza, and some social drinking at west coast swing events.
🔹All of my lifts are starting to see #CNS adaptations with my squat improving the most recently. Still a long way to go but I added 25 lbs on to my prescribed weight today in order to cut volume and lessen the shock feeling of 400+ next week as I will put that weight on my back for the first time in 14 months. 🔺Crappy part - my technique across the board needs polishing. I am not happy with my wobbly bar path in this video and I need to clean that up entirely.
Comp deadlifts are being v frustrating because a) they're moving wonderfully but b) I can't hold on to the bar on my third reps.
I'm not sure if it's the bar or the hex plates or my grip or my low pain tolerance or something else but the third reps of each set keep slipping/rolling/getting away from me. Maybe I'll try putting an extra bumper in.
Besides that though each rep moved well, which I'm happy about. Any suggestions/comments/critiques welcome, pls help me.
485lbs/220kg x3ish set 1/5
505lbs/229.1kg x3ish set 2/5
520lbs/235.9kg x3ish set 3/5
Day 1, Week 6 starts with Bench Press doubles! And Sterling wants nothing to do with them😂
Annnnd then your strength program throws high volume squats at you just to kill you a little bit...thanks guys😅👍 Plus, I wanted bigger ears. So I buzzed my head. 🤣🤙 @kizentrainingofficial @silentmikke @omarisuf
Even my underwear matches.
First week of 5s. Time to start touching a little heavier weight. Couldn’t really find my groove so it felt a little heavier than expected. By the third set (second video) I had it down a little better. .
3X5 @ 435# (1st and 3rd shown)
🔥Worked up to some heavy singles yesterday on squats! ————
This was my second to last set, I ended up increasing another 20 pounds but I don’t have a video of that 🙄 it ended up bein over 100lbs in band tension + 215lb bar weight. ———
Completed six sets of 1, why? Because powerlifting is all about POWER. How much power can you create ONE time and how fast can you do it. Strength is achieved through doing sets of 1-3 reps, and LONG ass rests in between each set, like 2-4 minutes. That way you can come to each set fresh & ready to push that fucking weight. ————
Then I literally only did 2 supersets because that’s all I had time for ⬇️
🔸KB RDL’s superset with BB walking lunges 🔸banded close stance squats SS hyperextensions
4 sets of 10-15 reps each
And my ass is ON FIRE TODAY. I haven’t been this sore in a whileeee but I love it 😂
Also I know those are the wrong shoes to squat in. I forgot to bring diff shoes & i get cramps in my feet when i go barefoot. Don’t h8 me.
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.
Comp squats felt ok, but should have caffeinated before lol.
495lbs/224.5kg x1 top single, overshot a bit but 475lbs moved fast.
435lbs/197.3kg x4 set 1/4
410lbs/186kg x4 set 4/4
I was burying the backoffs sets and depth still looks iffy lol. I guess I gotta find a new angle. Ty for the depth checks @trayayavis
My face on the squat looks like I just got a “we need to talk” text and I’m trying to figure out what it could be about. (4/5) top singles from yesterday. I decided to do the same weight and just make it look better with each rep as @akunne_matata agreed to. This is very close to the heaviest weight I’ve squatted this year, and since December’s test day. I’m not amazingly thrilled about how the weight moved (though sticky point slowly fading away), but I am happy that literally nothing has felt heavy on my back since November. 🤷🏻♂️ Perhaps the core and bracing training I learned from @theswolefessor are working. Also I’m not sinking in the hole of the squat as much and that’s a plus too. 👍🏽 Also did a single on bench with somewhere between 294-296. Bench always slow af for me. I could bang out a set of 6 and my second rep look like RPE holy shit that guy needs a spot! Body still a tad banged up but I feel great. Like @dshel_11 said, #tapertime . @eric_dumb_thicc @che_lucas @quantum_jonny @anasanbar @calexander1521 @montechelo @crico08 @hrboss10 @chrisq294 @lilthiccy.christian @danielaisabelmartinez30 @depth_beforedishonor_squatco #thiccboiz#saladboiz#saladaf#salad#sbd#skwaaats#depthbeforedishonor#squatboiz#thicc#quads#usapl#uspa#timetoeat#gains#powerlifting#75kgboiz#83kgboiz#bet#deadass#factsbro#dumbthicc
Tested my maxes today. Squats and bench felt great. But deadlifts as always sucked. On my next training cycle I’m gonna focus more on bringing up my deads. Hit PRs on my squats and bench tho so that’s something nice. And I swear my spotter didn’t help me lift my weights up in squats and bench though it looks like he did in the vids. 😅 As for deads I need to work to get it back up. Deadlifts I’m coming for you in my next cycle
But I finally entered the 1000lbs club so YAAAY 🙌🏽