Another awesome workout under my belt. Love these tricep presses, the sumo's also felt smooth and solid. Hit 199.9lbs today so now it's time to go back down to 195lbs slowly. Had pulled pork salad today if that is even a thing 😂😂 ( 3....2....1..... #csabarage ). Also couldn't resist posting the #bromance this morning between Joe & Leo 😂😂😂 #workout#homegym#outdoorgym#backyardgym#tricepsworkout#triceps#triceppress#deadlift#sumodeadlift#sumodeadlifts#backworkout#dinner#paleo#paleodiet#paleodinner#pulledpork#salad#paleosalad
Set 1: 300 reps
Notes: This morning after nightshift
Set 1: 225 lb × 10
Set 2: 315 lb × 5
Set 3: 365 lb × 5
Set 4: 385 lb × 5
Set 5: 405 lb × 5
Set 6: 425 lb × 5
Incline Dumbbell Bench Press
Set 1: 83 lb × 10
Set 2: 83 lb × 10
Set 3: 83 lb × 10
Set 4: 83 lb × 10
Set 5: 83 lb × 10
Set 6: 83 lb × 10
Set 1: 83 lb × 20
Set 2: 83 lb × 20
Set 3: 83 lb × 20
Set 4: 83 lb × 20
Set 5: 83 lb × 20
Set 6: 83 lb × 20
Set 1: BW (+45 lb) × 10
Set 2: BW (+45 lb) × 10
Set 3: BW (+45 lb) × 10
Set 4: BW (+45 lb) × 10
Set 5: BW (+45 lb) × 10
Set 6: BW (+45 lb) × 10
Standing Overhead Plate Side Bend
Set 1: 35 lb × 12
Set 2: 35 lb × 12
Set 3: 35 lb × 12
Set 4: 35 lb × 12
Set 5: 35 lb × 12
Set 6: 35 lb × 12
Bicep Curl (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Set 4: 30 lb × 12
Set 5: 30 lb × 12
Set 6: 30 lb × 12
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Jump Rope ( for Time )
Set 1: 3 min
Set 2: 3 min
Set 3: 3 min
Set 4: 3 min
Set 5: 3 min
Set 6: 3 min
💥Working out, simplified💥
As you end your weekend and prepare for the week ahead, don’t forget to make time for your workouts.
It doesn’t have to be complicated and it doesn’t have to take a whole lot of time.
In fact, read @syattfitness full post below to see how simple it is to get moving in the gym.
Just make time for your workouts!
🦄The fitness industry is rife with fancy words and phrases and names and gobbledeygook that sound more impressive than they really are. And I'm not the fanciest bro-man-dude-bruh-guy-pal-karen of the bunch, but I am a stickler for effectiveness.
🦄Because you can have the fanciest looking program with the most complex exercises and calculated macronutrient guidelines...but if it’s not realistic, practical, or easy to understand...it’s not going to be effective. And, like Professor Flitwick so eloquently says, what the flying fuck is the point of that?
☕️If you’ve ever been a little unsure of what to do at the gym (aside from selfies and ab checks), you have a cauldron full of options including:
🦄Pick stuff up (deadlift).
☕️Pull stuff (chin-ups, lat pull downs & rows).
🦄Squat stuff (squats).
☕️Press stuff (push-ups, overhead presses).
🦄Lunge stuff (lunges).
☕️Carry stuff (farmers walks).
🦄Stretch stuff (hips, hamstrings, glutes, etc).
☕️Twist stuff (russian twist, cable rotations, landmine rotations, etc).
🦄And that’s just the beginning. Tons more options like coffee stuff, butt stuff, sex stuff, karen stuff, and even stuff stuff. Regardless, this a good start. And as long as you have fun with it and don’t overcomplicate things, you can’t go wrong.
Leg focused workout as promised, but it really hits the whole body 🙌
For me its about strengthening my back and focusing on the posterior chain 🍑😅
1💟 Sumo deadlifts x12
2💟 Reverse lunge hold with curl-press x12 each
3💟 Hip thrusts x15
Looking for more exercises? Check out my FREE HIIT Guide & my Superset Training Guide both available now...link in bio! 👆
Hallo from ur favorite lil weakling. Borrrring vids today but I’m trying to post my lifts more often.
Close grip 75x3x3.
Then did some singles for funsies @ 85 then failed 90 in the last vid lol! My set up at the power rack is da best though 💁🏽♀️ (also annoying ppl that want to squat HAHAH)
Our morning strength class consisted with some Sumo Deadlifts.
The deadlift variation is a multi joint exercise focusing on hamstrings, glutes while activating quadriceps and core.
Performing this lift with hands closer together with a wider stance and with feet turned out at 45 degrees allows for more resistance to be lifted in comparison to the traditional deadlift.
MASTERING vs TEACHING
Mastering and teaching are two different things. To master a movement in a sport, all you have to do is to learn something completely. It's not only about the theory, but you also have to get the "feel" in doing that movement.
When you want to teach to other people about the movement that you have mastered, there will a be a new problem. The problem is the ability to "translate" what you have mastered with a "language" as simple as you can to make them understood what you mean. Remember, when you learned it, you didn't only learn the theory, but you also learned to get the "feel" to master that movement. So, make them understand not only the theory but also get the "feel" by using the simple language and try to describe the "feel" that you want to share.
Once upon a time, I was afraid to squat 175 lbs. Today, I squatted 3 sets of 5 at 187.5 lbs at RPE 7. Consistency is the key to progression 🔑 .
Sumo pauses at 187.5 lbs also felt good today. Probably because I didn’t have to do deficits 🎉 3x5 off the floor pauses and 3x5 below the knee pauses.
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.
Barbell rows are becoming a staple of my back training.
I like to do them with a bit of body language to get more power. This is fine as long as you maintain a neutral spine.
Throw some heavy rows into your routine and watch your deadlift climb💪🏼
Top 2 sets from today’s sumo deadlift workout of 5 reps at 490lbs (shown in order). Technique was feeling dialed in this morning, and thankfully with only a few more weeks needed to hit my training goals for this lift the weights have yet to feel overly heavy for the rep scheme chosen.
Especially thankful for how things went today too as I had mistakenly loaded the bar to the wrong weight in last week’s workout, leading to me needing to take a larger jump in weight than at any point this training cycle today (to be followed by larger jumps to finish out the next two weeks as well). Should be a fun peak leading into this meet though as some big training PR’s could be in store. Next stop 510!
Lift like a powerlifter, look like a bikini competitior 💁🏽♀️ 8 weeks out, can't wait to be shredded AND strong AF at the same time!!!! 💙
Sumo deadlifts today... I don't have the form down 100% yet- this my second time doing these... But If you want to critique my form make sure you are either my coach (@nick.witczak) or someone who knows what they're talking about (usually strength & movement based athletes- I welcome critiques from this crowd)
Week 1 Day 4 of Peaking! Sumo block pulls 425x2 (2angles), axel bar ohp 6x110 (not all reps were filmed). First week of peaking is over, next week will be the hardest week until meet day. Gonna be hitting all of my maxes for 2 singles. These videos show the new way I've been setting my back and bracing in sumo Deads. Pulling slack out with my back in pulling position before taking in my breath and bracing with a more natural spine. Cut is going slow and steady and I'm on track to hit weight for meet day. These videos were taken yesterday and my first training day of week 2 will be today.
Please give my critique and as always,
💩 on my form .
Awesome day today #alhamdulillah my feet are hurting so much, my quadriceps laid off cooperation (so no stairs anytime soon) but otherwise I am very happy. Record of 4,5h workouts today plus walking distance of 5,6km. Sumo deadlifts with 35kg x 10 and if I remember correctly 5 x 45kg plus a lot balancing exercises. 😍 I think I fell in love with the sound the barbell makes 😁 We had also belt test today and I got my green stripes alhamdulillah, 7th kup now. My daughter made me stay for the evening class too, which was so much fun, but by the last set of 100 kicks I was done. Rest day tomorrow. 👆🏻#taekwondo#belttest#sumodeadlift#weightlifting#martialarts#femalefighters
Today’s session was great! Top 2 sets on bench press were 265x5 and they both were easy! Managed to put up the 100lb dumbbells for my top set of 10 on incline press!
Bench Press 8x5
Incline DB Press 5x10