The key to gaining #strength is to not only lift heavy weights, but do it correctly. Here @adriannamoore22 is getting some coaching on the #squat from @startingstrength coach Mia Inman. Correct form and technique is critical for safety, as well as the path to strength. #fahves#startingstrength#strongestgymintown
After the injury of summer ‘17, I wasn’t sure how I was going to be able to come back after all I achieved. Yesterday called for some testing and the only thing I can say is thank you to @silentmikke @omarisuf for providing the masses the best advice and greatest programming out there! Only up from here
Squat: 400 (15lb PR)
Bench: 240 (Failed 250 😞)
Deadlift: 480 (25lb PR)
With the bar over the middle of the foot, anthropometry will dictate back, hip and shin angle in the deadlift. There are certain anthropometry that make a lift "easier" or more "difficult" for the lifter. A side by side of Steve and @mbain373 offers a clear example of anthropometry at play during the deadlift. Melissa's creator played a cruel trick on her. She has the femur and shank length of a 7 foot tall basketball player, the torso length of a 5 foot tall jockey and the arm length of T-Rex. You can see what this does to her back angle. Steve is quite the opposite. Long torso and short legs. #startingstrength#startingstrengthcoach#startingstrengthgym#westminsterstrengthandconditioning#deadlift#anthropometry#giraffe#barneyrubble
The next time you #deadlift , pay attention to how far the barbell is from your shins.
Ideally, the barbell is directly over the middle of your foot.
Your mid-foot area is your center of balance. Many beginners make the mistake of either setting up too close or too fay away.
Both of these will make the deadlift less efficient. If the barbell is too far, it will make it harder to lift the weight and put more strain on your back.
If it’s too close, it will be difficult to get into the correct position.
🎥 FYI, I just published my latest YouTube video on How to Deadlift Properly.
In this video I go into detail about:
-Deadlift Grip (double overhand, mixed grip, hook grip)
-Performing a proper deadlift
-Best equipment for deadlifts
👉Go to YouTube.com/underdogstrength (Link in bio)
A little background: over a year ago I started to get into barbell training. Was on #sl5x5 linear progression as that seemed to be a popular recommendation on reddit/fitness. Made my way up to 200-215lb range on deadlifts at my peak before plateauing. Hurt my shoulder on some dumbass machine, got sick repeatedly (over winter, poor sleep and diet), stopped lifting. I should have found ways to train through my shoulder discomfort in order to strengthen it, and trained through the multiple flus, and improved my diet and sleep routine, but I did what I did. Found my way back to it (thanks in part from motivation from @devin_dog_grego and @shanellecasiopia - you guys rock) and have been more determined than ever going forward. Restarted sl5x5 although I feel I've educated myself to know that #startingstrength is a better novice choice - I'm reading through the book and will change routine to that as soon as I've finished it. This deadlift is 230lb. Was supposed to do 1x5, I did 1x6 because it felt good to keep going. That's on a lift I'd never attempted before. I. Am. Getting. Stronger. I am excited to eventually plateau on linear progression and move into intermediate programming, but I'll allow my body the time to get there and take these regularly achieved PRs happily in the mean time. #barbellmedicine has been extremely helpful on advice as well, I've enjoyed their podcast. Lifting helps to strengthen my mental state daily more than anything else. The link between mind, body, and soul is real and I've come to strongly believe in the insane benefits strength training has to offer everyone - young, old, injured, ill, etc. Keep grinding and share the joy. Make today a good day regardless of your circumstances.
Kirk threading the needle with a 20kg plate and some other shots of the men at the @usstrengthlifting meet in Wichita Falls, TX.
6’7” (inb4 “how tall is he?”)
A few pics from yesterday's squat camp! Attendees came from as far as Albuquerque, ranged from 17 to 65 years old, a mix of beginners and seasoned athletes. We had a great time hosting everyone and look forward to the next training camp in April! •••
Best attempts from 2018 Starting Strength Challenge at @wichitafallsathleticclub
Squat: 250kg 262kg 273kg miss
Press: 125kg 137kg 140kg miss
Deadlift: 261kg 275kg 285kg miss
Total: 674kg at 127kg
Didn't hit any of my stretch goals but still had a great day finally getting my press goal.
Best ran meet I've ever been to or competed. Thanks to @coachnikolai and all the spotters, loaders and judges. Can't say enough good things. Excellent.
Thanks to @mkcordova for the coaching in training and the meet.
Thanks to my wife @rachel76225 and @laceecordova for all the behind the scenes work.
Benched 3x5 @ 265. Bar speed is starting to slow down. New memtal game is pretending I'm on Themyscira and I have to prove my strength to the Amazons in order to stay & train with them. @brookeence @gal_gadot @robingwright - thanks for the motivation! #garagegym#powerlifting#embiggen#wonderwoman#startingstrength
In case you missed it‼️ #Repost @rorimegan with @get_repost
HAPPY SUNDAY!!! 🌟🌟🌟Boy, I’m really excited about this video I have for you! So, so, SO many people have anxiety 🤦🏻♀️around “dieting” for their goals. The thought of endless hours of prepping on Sunday and sticking to boring meals they put in containers 5 days ago sometimes leads to diet avoidance or slipping off from your plan. I’m here to tell you I HAVE NOT SPENT A SUNDAY PREPPING MEALS IN YEARS. Wanna see how❓ Wanna see the easy ways I stick to my plan with no prepping on Sundays❓ Take 3 minutes and watch the 👆🏻👆🏻link in my bio!👆🏻👆🏻 WORTH IT if I may say so myself 💁🏻♀️ if you open your mind and allow yourself just a few minutes to think ahead, the stress and anxiety around dieting can be minimal or none at all! #iifym#flexibledieting#macros#mealprep#noprep#diet#protein#eatingonthego#usapl#GWPL#powerlifting#startingstrength#prorehabstrength#clinicalathlete#clinicalathleteprovider
I’m praying to the deadlift gods that these will be a teeny-tiny bit faster next time around. 🙏🏼
Top single: 140.0kg
Working set: 102.5kg x 5 reps
Drop sets: 97.5kg x 3 sets x 5 reps
Supplements: close-grip bench & beltless squat.
I wasn't born with amazing talent or good looks. I wasn't born into wealth.
Some people get an easier start BUT there's no time to think about that if you can focus on you, get your head down and put in the work to change what you can.
As (vegan) cheesy as this Monday morning post may be. Over the weekend I done a lot of thinking and there's one thing I've not stopped doing over the past 5+ years and that's self development/knowledge on my career.
If you don't think you can change your life. You can. You just have to know what to change. All change starts with you.
I am the left brain.
I am a scientist. I am a mathematician. I love the familiar. I categorise. I am accurate. Linear. Analytical. Strategic. I am practical. Always in control. A master of words & language. Realistic. I calculate equations & play with numbers. I am order. I am logic.
I know exactly who I am.
I am the right brain.
I am creativity. A free spirit. I am passion. Yearning. Sensuality. I am the sound of roaring laughter. I am taste. The feeling of sand beneath bare feet. I am movement. Vivid colours. I am the urge to paint on an empty canvas. I am boundless imagination. Art. Poetry. I sense. I feel.
I am everything I wanted to be.
Interested in some Powerlifting coaching, PT or advice on nutrition?
Hit me up in the comments, DMs or
Meet Recap. I went 7/9.
Squat: 454, 480 shown, 489 fail
Press: 200, 207, 209 shown
Deadlift: 496, 537 hook grip fail-shown, 537 shown (2lb PR mixed grip) https://www.youtube.com/watch?v=yi1szpjGRY4
Pleased considering I've lost 18-20 lbs and not optimal training conditions.
Thanks to my dad Kenny Youmans for coming along and supporting me. Thanks to Cody Miller @cody_coderedstrength on the great coaching and programming for the meet.
Thanks to Matt @reynoldsstrong and Scott @scott_silverstrength for doing a great job handling me during the meet.
Thanks to Nick @coachnikolai for organizing a great meet. #startingstrength#usstrengthlifting#youmansbarbell#ssonlinecoaching
3/18/18 - USAPL Meet
1st USAPL meet in the books! I must say it was a very smoothly run meet & the judging was tough but fair across the board.
Weighed in at 90.9kg (199.98#). Overall I went 8/8 (meet PRs on my squat & bench at this BW), passing on my 3rd deadlift attempt due to a back tweak I felt during my 3rd squat attempt. Also, first time using an Eleiko powerlifting bar which are stiff AF! #thatswhatshesaid
Very pleased with how the day went, met some great lifters & of course I had my awesome wife supporting me all day & taking videos! Xoxo @kjerszy23
1st - 425 (192.5 kg) ⚪️⚪️🔴
2nd - 442.5 (200kg) ⚪️⚪️🔴
3rd - 458 (210kg) ⚪️⚪️🔴 (8# Meet PR)
1st - 292 (132.5kg)⚪️⚪️⚪️
2nd - 315 (142.5kg) ⚪️⚪️⚪️
3rd - 319.7(145kg) ⚪️⚪️⚪️ (5# Meet PR)
1st - 452 (205kg)⚪️⚪️⚪️
2nd - 475 (215kg)⚪️⚪️⚪️
3rd - Passed
Total = 1252.7# (570kg)
Three reasons that will make you rethink the concept of stretching 🙆♂️ ⁉️❌
1️⃣According to Herbert et al., 2011, muscle stretching that is performed before or after exercise, does not produce a reduction in delayed-onset muscle soreness in adults
2️⃣According to Halt et al., 2005, although the admittedly limited evidence, there was neither poor quality or higher quality studies reported that stretching prevents injuries from occurring, regardless the muscle group
3️⃣This third fact is under the concept of warming up. By “warming up” in a fashion that mimics the movement pattern you are going to perform it has been shown to literally increase the metabolic activity involved in the muscle, essentially warming it up
Don’t like the way my head was bobbing around but had a little fun with speed work today, I always liked it, today was even better with #openbarbellv3 . I worked doubles up to 275 staying above 0.7 m/s and then hit some singles at 295 and 305 trying to stay above 0.7, was successful with 295 but not 305. Will likely add this into my next cycle. Real training starts again Tuesday.
I always feel odd adding the 2.5 plates at the end of the bar. But it's all about the minimum effective dose and patience.
Overall, today was a struggle mentally, but I kept the routine. Remember, it only takes a few weeks for something to become routine. If you don't go for 2-3 weeks, "Not Going...becomes the routine." (@barbell_logic thanks for that line)
Last time, I hit 325, Today was 330, Wednesday I'm going to try 335. I like the frequency of the Old School 5x5's, plus my progress still says I'm a novice.
Squats 330x5,5,5ish 315x5,5
Bench 225x5,5 235x5 245x3,3
Sumo Deadlift 350x5
Back was not feeling the Deads today. Was happy about the 5 at 350, it seemed light. Deads, I ripped off the floor I'm going up friday.
My oldest daughter, @julia_k_helton, just starting her novice linear progression at 16 years old. Sumo deadlifts as her legs are that long at 6’ tall. She is a runner, but strength is never a weakness.