Thanks to everyone that put on the USSF meet at Wichita Falls Athletic Club this weekend. Great day personally. Won weight class, took third overall, and set a PR on #deadlift . Thanks to @wichitafallsathleticclub @mr.bennettfit @afustonfreedom @patrickyoumans
@bretthmckay @reynoldsstrong @coachnikolai and the rest of the @startingstrength staff!
🏋🏻♀️DEADLIFT FEET POSITIONING🏋🏻♀️
Who needs form help with their deadlift? 🙋🏻♀️ Let’s start with talking about where you put your feet. It may seem like a small tweak, but it sets off a chain reaction for the actual pull. Set your feet up wrong and your whole pull will be less efficient meaning a lower PR and a higher chance of injury.
✅ For an efficient bar path the bar needs to start and remain over the mid-foot the entire pull. Set up so the bar is 1-inch from your shins. This will place the bar over your mid-foot (yes this works for any shoe size).
❌ Setting up with the bar over your toes means the weight is out in front of your center of balance and in turn puts more stress on your back, setting you up for injury.
❌ Instead of having your toes point straight ahead, you want to have your toes turned out about 15 degrees. This allows you to push the knees out as you grab the bar which allows you to use the hip external rotators more effectively when you pull. It also creates more room between your thighs so you can set your lumbar extension more effectively.
If you want more conventional deadlift set-up tips head to #babformtips and check out my 5-step deadlift set-up video.
TAG your workout buddy!
Effort counts twice!
I’m probably the last to read it, but I just found out about this great book called Grit by Angela Duckworth. I’m only a few chapters in, but I love this message it delivers:
Talent x effort = skill
Skill x effort = achievement .
It’s a great help to me to realize that even if I’m not naturally super talented at something, perseverance can make up the difference (and then some!). It also reminds me of another quote I heard a long time ago - that which we persist in doing becomes easier, not because the nature of the task changes, but because our ability to perform it increases.
At SSOC we had a record number of athletes do pulls in the 400 lb/180 kg range in the last few weeks. For some it was a lifetime PR, after starting the program with pulls in the mid 200s. For some it was the next step towards chasing 500 and 600. Featured here are some of the athletes at work. Though we certainly didn’t capture all. We are very proud that #webuildmonsters Congratulations gentlemen on reaping the rewards of your #voluntaryhardship We are proud of your hard work. #400club#180kgdeadlift#teamssoc#startingstrengthonlinecoaching#strongmen @artofmanliness #thatsnotheavy#deadlifts @reynoldsstrong #jordangross @brennancoady @lwgledhill Please tag yourselves!
@karlssc @soleynni @coachnikolai @kriegstrength @wolf_strength @stanton_strength @patrickyoumans @dldeaton @northern_barbell_st @engineered_strength @silverbacksandc @ironcityathleticclub @adam_skillin @bekahandbarbells @stefko1987
The end of my current cycle. Hit 365x5 squat, and was supposed to hit a 395x5 deadlift, but my hips felt awful today. Afterwards I got a 225 power jerk record, which was fun. #startingstrength#thatsnotheavy#socks
Still skinny. Need more milk.
Hard session today. Tough to keep a strong mind with a three hour car ride, low calories, and a different training environment. Not a bad workout in spit of it. #startingstrength#thatsnotheavy
So I did a really heavy (for me) thing today. I've had a bad few weeks of lifting, especially squats, but @coachnikolai kicked me into shape and gave me some great cues. Still some issues, but so much better overall.
Squat: 157.5kg x 5, 142.5kg x 2 x 5
Bench: 82.5kg x 5 x 5
Rack pull: 177.5kg x 5 (say hello to my new film friend!) A great, heavy session followed by work and my first experience of Blanton's whisky at @evileyebar
Thank you for the Old Fashioned!
Congrats to @foxman35 Bryan Fox SSOC client of @the_robert_santana on this no joke heavy set of deadlifts for reps. Strong work! 570 for 6 !?! Only Santana- six rep PR? Awesome, Bryan! #teamssoc#teamsantana#thatisheavy#thatsnotheavy ? 😮#startingstrengthonlinecoaching#deadlifts#trainwithaplan#strong
For those counting at home, Bryan weighs 209 currently, and has to run between 22-26 miles per week for the army. So, this is quite an accomplishment for less than optimal recovery. You may remember Bryan Fox being mentioned in the article “The Novice Effect” by Mark Rippetoe.
So freaking pumped for this one. 570x6 for a lifetime PR! @the_robert_santana please be satisfied with these. Also a huge friggin thank you to Ryan at rhino's gym for yelling at me a bit @rhinosgymnc best place I've trained in a while coming in clutch with the Ohio stiff bar
Good night all. It has been a crazy day. Took a box to the post office that I thought was five pounds and it was 20 pounds. I was like that didn't feel like 20. Do you have this problem too? Must be from all the farm work. I muscled up. I guess that's a good thing. Tomorrow is a work day. Have a great day ya'lls! #goodnight#sotired#timetosleep#thatsnotheavy#farmkitten
First time under a barbell in the last week and damn it feels good to be back in the saddle. @jordan_barbellmedicine is gonna take me to a 500 squat by the end of this 12 week Strength Template, I can feel it. Undershot my squat single (and thus subsequent volume) but I've got no problem staying in the pocket on week 1 of the cycle. Super stoked on the platform that just got set up at @__physical.impact__, can't wait to Deadlift on it tomorrow 😉😏👌
245 lb x 5x3. Got a boost in speed and strength by working on timing of hip drive according to p. 50 in starting strength. I think about going up, while I'm going down, and I drive up hard as soon as I hit the bottom. This felt much stronger and I also recovered faster between sets. However, forgot to push my knees out and my upper back still rounded. I was nervous and tired before these, now I'm energized and excited to keep learning from the iron. #startingstrength#thatsnotheavy
¡ ¡ ¡ #logodesign ! ! ! While I was enormously pregnant and slowed way down on the printing front, I had the immense honor of designing this logo for @morefemalestrength : a podcast by my bud @kb.lifts and her bud @cassi.niemann
If you’ve followed me for a while, you know that lifting heavy things is my hobby, and I’m always stoked to do work for fellow lady bosses! MFS’s 7th episode dropped today, so if you like to pick things up and put them back down, go give them a listen!
Couple session here. One from Monday, and today. Been dealing with a strained muscle around my ribs for a little more than two weeks, and it’s been a real pain in my abs😆
Okay, anyway.. it’s sucked, and I didn’t feel excited to train, and was slightly worried that I’d do more damage, because I wasn’t exactly sure how I got injured in the first place. But! I knew sitting around would be worse. My coach, @coachnikolai kept a close eye on how I was doing after each session, and made some adjustments as needed. It also helps to be familiar with the work of @austin_barbellmedicine and @jordan_barbellmedicine. Staying mentally positive is key. What am I gonna do, not train?
So, I trained and matched a squat PR. Set an all-time bench PR, and set a rack pull PR (counts for somethin, right?). AND I’m feeling better than I did a couple days ago. Took a little time, but I’m healing, and still making #gainz
Squat @ 330
Bench @ 270
Rack Pull @ 355x5
BW @ 140
Edit: My squat might not have broke parallel, but I’m not doing this whole post again.
Tonight's top set for deadlifts was 270 x 5, but my camera REFUSED to shoot a video, even when I tried a second time and only got it for 3. These lifts felt really easy. Earlier this week I hit a new squat PR of 225 x 3, but there's no video of that either. Next week I'm hoping to finally pull 315 and get a video of it. Can I lift it? Will my phone coöperate? Nothing is for certain. #easypeasy#deadlift#deathlift #💀lift #gainz#531#thatsnotheavy
DL PR!!! 455x5! I’ve never pulled 455 for reps. Tonight was supposed to be only 3 but F it! Going for 5 and glad I did. I have though about this set all damn day and was not going to let it beat me. #Thatsnotheavy . When shit gets hard Do Not give up. Push through it and come out stronger on the other side. This is one of my favorite PRs to date and I’m damn proud of myself for getting it. I was just telling @coachnikolai that the DLs he has been programming for me have been easy. I’ve got to learn to listen. He who has himself for a coach has a fool for a coach. #startingstrength#wfac#doyourfives#deadlift#gainz
165x1 @8.5 in my narrow hallway because my ceiling is too low to do it in the house 😂
Press is definitely something I struggle with. I have recently added an extra press slot into my training and the extra volume seems to be paying off.
One thing I have found is that it pays to take videos of lifts, especially when progress slows down. This same weight for example was 5 second grinding RPE 10 a few weeks ago.
While you might not be hitting PRs every session, seeing bar speed/path improve can still be a viable way of tracking progress. It can also be useful in helping to accurately gauge RPE.
What do you think?
405# for a single: I never, ever thought I could do this and yet, here I am. Goes to show that even the most uncoordinated of us are capable of pretty cool things with enough effort, focus and of course, excellent coaching. I can guarantee I wouldn't be here if not for one of my closest friends and one of the best coaches around @austin_barbellmedicine - not to mention all the great friends & @chill08 who put up with my crap and occasionally partake! Onwards and upwards! #startingstrength#docswholift#barbellmedicine#thatsnotheavy
This was not part of my program but knew wasn’t my max and that I had it in me so just went for it.
I have never put this much weight over my head so achievement unlocked haha.
Time to lose some weight so probably no more PRs in the month of February but it’s ok.
Oh and some more editing and cool songs, gotta step up my editing game tho #barbellmedicine#startingstrength#strength#fitness#training#singles#thatsnotheavy
Session from Tuesday. Pretty pumped about the first video: Legit 1 rep PR. Never lifted 330 before, so it’s a true new PR, and it went up without any trouble. Had some bench and some rack pulls as well. Planning on competing this spring, so I’m looking forward to the coming weeks of training.
Squats 1x1@330, 4x5 290
Bench 1x3@ 195, 225, 250, 1AMRAP@ 225
Rack pulls 1x5@335