A speedy 220kg deadlift from Friday night 💪🏼
As you can see I’m not listening to music so I can get used to competition standards, and I’m getting better at igniting that fire within which helps me reach my peak explosiveness 🔥
This was also my first time pulling with chalk which made a huge difference, so I don’t think grip will be an issue come comp day. The #auspa 83kg deadlift record is 240kg and I’ve got my eye on breaking that at Auckland Champs in April, but its a big jump and anything can happen on the day...
Some things to work on for me are keeping my arms straight so I don’t tear that right bicep (no thanks) and also get better at bracing, because my shoulders shot up before the lift meaning I’m not breathing deep enough and therefore bracing properly.
I start the official peaking program tomorrow and motivation will be high, uni is also heating up with lots of assignments due soon. We battle on. Happy lifting 💪🏼
What a week things I expected to go good were down right awful things I expected to go bad went well it's strange how things work out.
after a very busy week of work which has hit my opportunity to train here's my 3rd week of 3rd months bench read for wendler 531.
5 x 75 % 32.5kg went up nicely
3 x 85 % 37.5kg felt good
amrap x 95% 40kg I managed 5.5 before being rescued by alix very happy with that especially with the amount of bodypump I've done this week.
just squats to go before deload week then I'm going to take a break from wendler for a week or two to try something new before I head back to it later this year.
wearing my fab yoga plus leggings in navy from @queeniekebrand @queenieke_store which you can find on Amazon amazing fit and coverage.
#personaltrainer#perfectingperformance#wendler531#benchpress#weakarea#gettingstronger#lovefitness#lovelifting#lovelife 💜 #loveyourselffirst ❤️
📣🔔PR ALERT!! 📢 📢 Well ladies and gents finally I hit my long time goal of a deadlift PR...400 LB bench mark!!!!! Tonight I reped out 275 for 14 which is a 403 1RM!!! I am so happy to finally hit this milestone. Honestly I was doubting myself during the set. What doea this show? 💡IT IS ALL MENTAL!
I noticed ever since i have been having a more positivw attitude and EXPECT to hit my goals it has been happening. This is the law of attraction. I do have to give a big thanks to @ambiegonzalez (¡muchas gracias por eso!) for introducing this in one of her videos on YT. 500lbs is less than 100lbs away and I am ready💪💪💪
Massive grinder on the last rep. Didn’t meet my 445 lbs PR of 8 reps so had to make it up by doing sets of 9s instead of 8s for the BBB portion. Injured my right glute again warming up with 225 lbs. Gotta take some more time to warm up next time.
Set 1 - 340 lbs x 5
Set 2 - 390 lbs x 5
Set 3 - 445 lbs x 7 (shown)
Sets 4-8 - 340 lbs x 9 (tempo 1-1-2)
Streda Wendler 531
Shoulder press 8x3 55 kg minuta rest
Deadlift 5x3 125 kg minuta rest, 2x165 kg, 5x107,5 kg, 5x125 kg, 9x 140 kg , 5x5 107,5 kg
Pritah velke cinky v predklonu 4x10 60 kg
Pritah T osa 50 kg 3x15
Pull up 5x6 +12 kg
Chine up 5x6 +12 kg
Biceps.zdvih dlouha osa 4x10 40 kg, 35x25kg
Biceps.zdvihy jednorucky 4x12 14 kg
Bench press has been going well recently actually enjoy it now.
Clip 1 Monday- Paused bench 5x4 was supposed to be all at 90kg but Lord Biceps @dremarkel said do 100kg you cant argue with his arms. 90kg 4 4 4 100kg 4 4
Clip 2 Wednesday- touch and go bench 3x8@85kg and an all out set 85kg 13 PR after @iqram_alii said my bench is weak.
Honestly I had stalled for about 3 months on bench using #wendler531 . Glad to see it moving again. (Hoping it continues 😩) I have @vikingrpowerlifting to thank for help with the new programming.
First time lifting at the Auckland Uni Rec Centre gave me +10 strength 💪🏼
This is the first time I’ve attempted 180kg (my lifetime high bar Pb) lowbar and as you can see it flew up ✊
Also the first time squatting to official calls which gave me a taste of what competing will be like. Really stoked with today’s session, I also hit a 220 deadlift which I’ll post soon and also a 120 bench. Great way to see where I’m at and take advice from experienced competitive powerlifters from #auspa . Looks like the 200kg squat might come sooner than I thought, but time will tell. Happy lifting yo 💪🏼
I don’t quite have a TBT to post, but I can tell you that a couple months ago @kelstar3 couldn’t bench like this. Here she is smashing 90% yesterday for 5 reps with some in the tank on her 5/3/1 week AMRAP. My fault cause I said “one more” after #4 for some reason 😶 but I estimate a 10lb increase since she last tested her max. Cant wait to see where she is after another microcycle or 2...and yes I know if I get any more white I can blend in with the wall #gwpl