Benching has been pretty uncomfortable for quite a while now - it seems like I strained something in my right shoulder (again) so I’ve had to slowly reincorporate pressing into my training. I suspect this is from the inclusion of a moderate amount of incline volume which I hadn’t touched in a couple years prior to this last block. That said; this is something like my fifth consecutive session without much pain in my shoulder or pec so, while the weight isn’t impressive, I’m grateful to be benching at all. Just a bump in the road.. onward 🤙🏼
@omnomnomnomcookies with pro spotting and dancing not shown
Here are some boring light weight/high volume paused bench videos to show I have been doing things other than deadlifting😋
115 lbs 2x7
105 lbs 2x10
BW: 112 lbs
I've been having a pain in my upper back/right shoulder blade when benching so I had to find a new way to give self handies - this seemed to work🙌
370x4 @8.5 🙃
Front squat w/belt:
Bench (touch and go):
250 3x3 @9-9.5
195 2x7 @9
Disappointing end to this block. Squat continues to be down in the dumps while bench and deadlift are happy af. Maybe I need to actually do more volume next time 😅
Goodmornings with @masonxwl aka the booty whisperer lol. 295lbs 5x7 with 1-2min rest times. Thinking of replacing deadlifts for a while and focusing on alternative posterior chain movements. Diet has been relatively consistent with 1-2 cheat meals per week. Still dropping about a pound per week. Need to diet down a little harder to get some more consistent weight drop.
Let’s Get FUERTE! 💪🏼
Couple clips from today's main lifts.
3×5 at 135 bench.
3×5 at 200 squat.
Felt pretty good today -- All sets felt strong. I am trying to be more mindful to pause during bench volume & today I didn't do so hot 😂. Lately I have been asked a few times if I am going to compete again soon...and honestly, I have no idea! We'll see. I have really enjoyed what's going on right now. Mentally, I'm not quite ready yet, but let's see what 2018 brings.
I can't believe I couldn't find any 2.5 lbs plates at the #gym today. So everything I did today was 5 lbs heavier than what my program called for.
Overhead #press 3x5 w/ 175 lbs
#deadlifts 3x5 w/ 455 lbs
My thumbs are starting to develop nice calluses from the #hookgrip
Manage a solid single 325x1@8 right after that heavy squat single. 305 & 315 before this set. Amazing how the body reacts under fatigue, stress & big cup of ☕!!
Go to @breedelite & hit that follow button. Use my code WALKER10 save some 💰💰💰.
Looking for a strength & performance coach or a powerlifting coach go follow @whitney.sp and hit the DM to get started on your journey!
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Get ready, he's coming! John Haack aka Captain America aka your favorite lifter's favorite lifter is taking over KOTL during the Arnold Classic! -
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Tomorrow marks 1 week out. I’ve never felt this good going into a meet before. I’m usually a disaster, both physically and emotionally in the weeks before a meet. This time around, all I feel physically is minor fatigue. Normally, before a meet, I feel really anxious and usually have a meltdown (aka I cry. A lot. At home. At the gym. At work). Surprisingly, I haven’t had my typical peaking meltdown (I mean...we still have 8 days).
I’ve learned to dial down the expectations and stop framing my thoughts as “this is what I HAVE to hit to be happy.” Having goals is important, and can be incredibly motivating, but beating yourself up if the day doesn’t go EXACTLY as planned isn’t productive and it’s not healthy. I realized that @girlswhopowerlift isn’t going to drop me if I have a “bad” meet. @killrobbailey and @danalinnbailey aren’t going to be embarrassed to have me representing @thewarhousegym. @ariantank isn’t going to regret coaching me. -
Last Arnold, I had zero expectations going in. I had a couple pretty rough life experiences which only allowed me to train 6 random weeks out of 12 during my prep and I almost pulled out of the meet twice. I had no expectations because I couldn’t have any. That was my best meet to date. Not only did I hit some of my best numbers, but I had the most fun I’ve ever had at a meet and felt the most accomplished. I was singing, dancing, and laughing literally up until they called “bar is loaded” for each lift. I learned that I need to keep it fun and light hearted in order to succeed and feel good about myself.
I’m honestly not sure how feeling this good physically and emotionally will translate in 8 days, but I’m ready to have a good time no matter what my numbers are.
Here is @thevanillagorilla92 and I. He coached me this peak for #cpunats2018
I ended up getting 309.5kg bench for the longest lockout ever. I can now say I am the best equipped bench presser in CPU history. I edged out Shawn, who had that title for over 10 years.
181 Bench Wilks. Pretty alright day so far.
Sloppy tech today and fighting through the inevitable fatigue, but we still grinding @theprojectstrength Hit a small 5 rep PR. No shout out to @holden_lifts for the press commands
295x5@8 (PR) .
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@ironarenapowerliftingnj has 25 lifters (15 men and 10 women) registered for the 2018 #usapowerliftingnj State Championship being held in June. #usapowerlifting#usapl @machoshack @kelvinmarquez145 @jasonmanenkoff165 @__cynstclair @mikeszczesniak @coreyjkennedy @thejuang @tonykintos @braunpowerlifting @littleorit @ashleynaftaly @momusclemoproblems @martinenic0le @semistronglife @lifts4cookies @odwanna @father_iron83kg
...GOOD, BAD, GOOD NEWS!
GOOD #1 : I was able to lock in my hook grip and fully pull with my body weight against a immobilized barbell. It took some adjusting to find a painfree grip without weakness, but I am confident to try a heavy pull on Saturday :).
BAD: While warming up with an empty barbell for squats I either strained my left hip flexor or experience some kind of impingement in the front of my hip. Coming out of the hole was very painful.
GOOD #2 : So instead of panicking, I spent 20-25 minutes of empty bar sets trying to figure a way to get some light recovery work in by adjust foot position and depth to see where the pain is spiked the most. I ended up pointing my toes nearly straight and tried to drop no lower than parrallel. Ended up getting in 4 sets of 5 × 315. A little lighter than my scheduled recovery weight, but nonetheless close enough.
It's important to note. Injuries happen in this sport. It's on the side of every dice we shake in game. It's more important to move to the side of things that block our path on the board, than kick over our pieces with disappoint.
Larry Wheels pulls 740 lbs (335 kg) for a set of 5!!
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Regrann from @larrywheels - Click link in bio for training programs!
740 lbs x5 deadlift PR easing into things. 11 weeks out.
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Use code LARRY15 15% off @ironrebel @pioneer_fit @davidmotiv
Bella practicing her deadlift. This is 140 lbs at 72 lbs body weight. We've been practicing getting her setup consistent.
She is registered for USAPL Midwest/Central regionals.
Even the cat decided to watch her.
A little under 2 weeks out from the SBD Arnold Pro American, and @patrick_gpathletics has finished up all his heaviest work, with the above 535lb. squat, 395lb. bench, and 630lb. deadlift being his top singles for the peaking block. From here the slow taper begins, where we learned last time that Patrick’s squat and deadlift peaked extremely well with a typical taper, but his bench definitely required some more volume and intensity to be left in. This time with volume not dropping until about a week out, and keeping the intensity up until the last 3-4 days before. We will see how it all plays out March 3rd, when he gets to share the platform with the best in the world!