Tonight’s training session was awesome. 95x3x3 then an AMRAP is 95x12(shown), I tend to flare my elbows out when I get tired and engage my last less. Why share lifting vids on IG? Because I like to use my page as a training log, it’s nice to document and share progress. Thank you @malevolentserenity for recording, and of course @agallione198 and the rest of the team for the encouragement! @surgetonewlevels @strong_like_bull.dumb_like_ox @iamvictoriouss @coffee_and_iron50 @katemurawski89
Perk #648027 of having a home gym: snow day doesn't mean snow workout. #badumtss ✨
Nothing special tonight, just did a bunch working sets ranging from 85-97ish%, which I'm following now with a metric shit ton of accessory work because I have no self control. 😏
I was lucky enough to find an Anytime Fitness a short uber ride from my hotel this week. Went this morning and was able to get my whole workout in. Deficit deadlifts (beltless because I didn’t want to pack it) and touch and go bench as my main lifts today! I’ve been keeping my nutrition on point as well and really happy with the balance I’ve worked so hard on that a travel week doesn’t send me spinning out of control. I’m tired though and ready to be home with my 👨🏻🐶🐱🐱 Hopefully this nor’easter doesn’t keep me away any longer. #beefpuffbarbell#beefpuffintraining#getbeefy#beefpuffs#girlswhopowerlift#thisisfemalepowerlifting
My all time #wcw , the greatest female powerlifter of all time @trackfu . Kim is the reason I started powerlifting. I went down to GPT 4 years ago tired of crossfit and looking to get stronger. Kim was there and she spent many late nights talking to me, answering my silly new lifter questions. She insisted on sharing with me the ONE bench we used to have even though she was benching 2 plates and I was benching 90#. She was the head ref at my first meet, smiling and giving me words of encouragement when I was beyond nervous. She was always willing to help and never boasted or thought she was "too good" for anyone, in or out of the gym. I will continue to support my iron sister no matter what color singlet she wears 💙💛
I'M BACKKK (jk I never went anywhere, just hate filming hypertrophy blocks lol). Don't have anything interesting to say so here's set 1 & 5 of 85% @ RPE bet-you-didnt-think-i'd-make-five-huh after a double at 92% because I misjudged my squatting abilities. STILL SHITE.
Also sorry not sorry that my ass no longer fits in my shorts DIE MAD ABOUT IT.
Coach & owner Jess competed at #ProRawX at the Arnold’s Australia tour last Friday in Melbourne! 🙌🏻🙌🏻🙌🏻🙌🏻 - hey guys, Jess here. What a day! This video has my best attempt from each lift. 182.5kg on squats, 87.5kg on bench and 187.5kg on deadlift. I had a brilliant day on the platform going 9/9 so really couldn’t ask for more! I came 4th in the under 60kg women’s class, and totalled 457.5kg, which is a big 50kg personal record for me in competition! If you saw me over the last six months preparing for this comp you know how much effort, dedication, focus and energy goes into building toward a comp like this! But it’s so worth it when you get to step out onto that platform and prove what your body is capable of. The calibre at this comp was incredible and it was an absolute honour to be amongst the best lifters in Australia and to watch some seriously cool lifting! Thanks so much to the girls who were with me in spirit via the live stream - your messages and tags made me so happy 😍😍😍 If you haven’t already, check out the rest of the ProRaw posts on my personal page @jessiczka_z or head on over to the @prorawpowerlifting website to watch the recordings from the live stream. Epic!!! I have a bunch of girls currently preparing for their next Powerlifting comps, which is going to be all time! If you’re keen to get involved in this amazingly empowering and fun sport, come and chat! ❤️🍑❤️🍑 #gwpl#thisisfemalepowerlifting#powerliftingwomen#chicksthatlift#teambooty
Man, two weeks out of the gym feels like an eternity. No lifting the week before my meet or for a week after. I’m so happy to be back! New cycle, now training for the USAPL VT state championships on June 30th. Lots of new, never-done-them-before things. Hack squats were programmed originally but I don’t have access to a hack squat machine, so coach subbed landmine squats. First time I’ve done these. Top set 6x109#/49.5kg here. Also shown, top set of pin presses, 6x80#/36.4kg, another thing I’ve never done. Goodness knows I need them... coming off the bottom is absolutely the weak link for me. I’ve got squat and bench variations programmed 3x/week and I’m excited to see what kind of progress I can make over the next 14 weeks. #herewegoagain#earnednotgiven
#rantwarning . Today I was told that I don’t “look” like a powerlifter. I mentioned I had a meet this weekend and they asked for clarification multiple times on what I meant. “Wait like lifting??” Yeah. “But you. You’re so tiny “🙄🙄🙄🙄🙄🙄🙄. “You don’t look like you have muscle at all. Uh. Excuse me. It still irks me that women can so freely judge another woman’s body. And say that I don’t do something because of how I present myself in work clothes. I will admit I hide most muscle at work because the extra comments aren’t worth the explanation. Yes. I realize I’m petite. I pretty much always have been. That’s why I LOve seeing women like @marisainda @bonschro @maria_htee and many many MANY other women who look deceptively small (in the best way chicks!). One thing I LOVE about being a woman in strength sports is how different we all are! We come in all shapes sizes colors etc. and for the most part we all support each other. Just wish the rest of society would catch on But. Society itself needs to stop freely tearing down other people. And thinking it’s okay to tear down fit women’s bodies. Cause if the tables were turned I would be the bad guy #thisisfemalepowerlifting#tinybutmighty#funsized#icanstilleatmorethanyou#petitelifters#powerliftingwomen#girlpower#supportnotjudge#uspa#uspatexas#usapl#thisisfitnesstoo#crossfit
“Why do you arch your back so much when you bench and does it hurt your back?!” This is a question I’m asked from time to time and one of the reasons I started working out in my garage (jk .... kinda). Let me explain!!!
1. I’m powerlifting and the whole point of powerlifting is to get a heavy 1 rep max. Arching my back decreases the range of motion that the bar needs to move, therefore making it easier to bench heavier weights.
2. It’s safer for shoulders. Shoulders are the easiest joint to mess up, so you want to protect them when moving weight that is close to your max. Arching helps you use your upper back muscles to pull your shoulder blades down and back into a safer, more stable position.
3. My spine is fine!! I’m not loading any weight on my back when the bar is at this angle. I’ve never once had any back pain from benching.
4. Leg drive. You can actually use your legs to bench!! Arching and putting my legs in a more powerful position help me to push (yes, with my legs) to get the weight up. If you ever try benching close to max effort with an arch, you’ll feel what I mean when I say that your legs can help.
5. You don’t need to do it if you’re not maxing out or a powerlifter. There are no aesthetic or hypertrophic benefits here... 1RM is the main point.
6. My arch isn’t even that extreme compared to a lot of others that literally look like Elastigirl from The Incredibles. #yesimjealous
if you’re not a powerlifter and have questions about why I do things ask me and maybe I can make another post like this!
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Deload deadlifts from yesterday 😴
Beltless sets at 225lbs for 2×10. High bar paused squats at 135lbs for 2×10 (not shown). @paynterperiodization @laeastfitness @grrrl_clothing @proloccollars
Toasted my legs yesterday with an EMOM on high bar, front squats, and lunges. Also forgot to pack a sports bra so ended up lifting with a bralette that dug like hell into my back. #gottadowhatyougottadobruvva
This is a video of me taking it easy. Apparently I have #costochondritis and need NSAIDs for 2 weeks and to "take it easy on the weights." With appreciation to @mendozajayc for a quick response with translating "take it easy" into practical terms, I dropped the weight by 20% and cut out the circuits and pauses. I felt like such a slacker.
I had this chest tightness for over a month and tried ignoring it. Imagine that, it did not work. Saw a student PA who did not inspire my confidence in his knowledge when he said that cardiac arrest and heart attack were "the same thing." (I know the difference because I have had a parent who had one, and another had the other.) The supervising PA ordered an EKG and that came back normal. Whew.
125kg never felt this heavy and I didn't finish the set.. Only a few weeks out till nationals. Shit men. I need to get back on track. But the good news is I am able to deadlift again and benchies are going great.
How do you not give up? How do you keep going? I get asked these questions a lot.
There’s been many times I’ve wanted to. Many times where other things came up that I just wanted to put training aside. How have I managed? Balance. ➰
The girl on the far left, wasn’t balanced. No insight on food, hated exercising. Wanted to lose weight, starting binging. ➰
The girl in the middle definitely wasn’t balanced. She took it to the extreme. Constantly pushed herself, counted every calorie, never missed a training session, daily cardio. Crashing cause her body couldn’t handle it. ➰
The girl on the right? Yeah, she’s learned what balance is. Training a few days a week, not starving herself, does some cardio cause it feels good. Loves a good sweat session, but also loves a good burger. ➰
This is how I keep going everyday. I’ve been on both ends of extremes, neither should/can be maintained. Neither is healthy. Skinny doesn’t equal health. Find something that’s maintainable for you. Every body is different. ➰
Find something that’s maintainable for you, and learning to keep going will no longer be a chore. Learn to strive for health.
I think this squat deserves a post for itself, here’s why..... I am very compulsive, I like repetition and consistency. I love powerlifting because I feel as though I can use what I would consider to be a downfall as a strength. I clipping the rack on my walk out of my third attempt squat, any other day I would rerack it throw a tantrum and try again after a long rest. This time I decided I was in control, I decided my reaction was my decision... I composed myself adjusted my footing and just completed the squat. Who gives a shit that this is a PB or even that it’s 150kgs, I’m proud as fuck of the mental progress that I’ve made. Strong isn’t about the number on the bar, it’s about mental stability and sustainability. To be able to even stand back and say I’m proud of myself is a massive accomplishment. Can’t thank @elitestrengthcoach enough. Ive developed not only as a lifter but as a person under your coaching, guidance and support #realmvp
Evening fitness class with the ladies done. Most cardio this powerlifter has done in a while 😂😂 circuit, running, boxing and some hula hooping for the shits and gigs...plus some squats for good measure. #cardino
We like sweet back angles and snappy lockouts 😊
This was my last warm up single at 135kg/297lbs before working sets at 147.5/324.5lbs last Sunday. At the time it did not feel good, it felt so sluggish to me. Obviously watching it back now it doesn’t look like any of the former. #CriticalBrendaIsCritical