Haven't posted in a bit but here's my last set of my 4x4 with 355lb high bar paused squats. I fatigued on the 2nd rep and only could hit 3. Should've taken a longer break but it's all good. Can't win them all. @alexvanloo95 @xavi.u @stevena512
Bench is absolutely lit 🔥I haven't felt this good in years🤗 (lol well not years but a while). Can you guess who I bumped into😏? #teamdbs#dtrain#theoneandonly
Paused Bench @85kg x1
Paused Bench @95kg x1
Close grip bench @70kg 3x7
W11D4 - GZCL Method • OHP - 2RM (145 x 2) dropped down to 90% and did two singles at 130 and an AMRAP set and got 8 reps. • Spoto Press and OHP have helped my bench press tremendously this training cycle. 👏🏽 Worked up to a 3RM of 225 and then did an AMRAP set in which I was able to get 5 reps. Followed this up with Legs Up Bench at 170 x 7 x 2.
Today marks my two year post ACL/menisectomy knee surgery date so I had to hit that 405lb Front squat single that I've been working towards for a while. This lift means a lot to me after literally starting from ground zero again post surgery years ago and not really knowing if I'd ever be able to squat heavy again (as the Dr. told me...). Glad to see all of the many hours of hard work & patience during PT and smart training/programming since then finally paying off. #powerlifting#squats#frontsquats#adipowers#a7fitness#aclcomeback thanks to @brandon_bellant for the spot and @myhomiejerry for the vid.
Time for a super short post on an awesome spice: cinnamon!
Cinnamon does not need to be purchased specifically as a supplement, and can be found in most grocery stores!
Benefits of supplementation/consumption: - Reduces the rate at which glucose enters the body - Boosts IGF-1 which rejuvenates the skin - Avoids blood sugar spikes and improves glucose use within the cells themselves - Cinnamon improves insulin's effectiveness in muscle cells making the muscle cell absorb more glucose
How to take? Take 1 gram of cinnamon(half a teaspoon) daily with carbohydrate containing meals
WARNING: It should be noted that cinnamon contains the liver toxin called 'coumarin' which can be toxic in high doses. Don't be a complete idiot when supplementing cinnamon and you'll be fine. If you want to supplement but are afraid of poisoning, making cinnamon tea can reduce the risk of coumarin poisoning.
Sources: Ergo-log.org & Examine.com
When you're in the hole #deep#indahole :
1. Just chillin 😎
2. Contemplating life 🤓
3. About to do a huge poop 💩
4. All of the above 😘
@_robmahon @thejohntse @derekdtrain @c_stefann @benchhero @tangaa_ @lord_lennox @magic.merlinv @jackmotivate @ippy_fitness
This has been the weirdest bench I've ever benched on 😨, it sits so damn low that it's awkward to leg drive🤯. #awkwardbench#solow#allupperbody
Pro 🎥 by @_robmahon
Bench TnG (Controlled tempo) @77.5kg 4x7
Bench TnG (regular) @65kg 4x6
***CUPLC TOP TIP***
***PICKING YOUR COMPETITION OPENERS***
Picking your attempts for a competition is hugely important and can be the difference between you winning and bombing out. Here’s @kevinisthestrongest keeping it super safe with his opener at the novice comp last weekend! 💪🏽
1st attempt: a number you can hit for a triple on any day of the week, even if you’re tired. Some more experienced lifters will even go for a number they can hit for 5. The take-home message: KEEP IT SAFE!
Don’t chase numbers, chase 9/9. Select attempts based on how you feel and what’s realistic based on your previous attempts!
Roughly (varies from individuals) openers should be ~90% of your third attempt, second ~96% , and finally 3rd ~100% - be prepared to lower if you feel tired.
Disclaimer: #legitrealtimeadvicefromsal •
Decided to switch back to sumo cause my back was killing me these past couple of weeks. And it felt awesome! 315lbs 4x3. Sumos felt really good today. Next week is a deload which is what I need haha. 😁💜
W11D3 - GZCL Method
Worked up to a 3 RM today of 495lbs which I think is a volume PR 💥. Did some back off singles with 445 and some beltless paused deadlifts 340 x 7 x 2.
Deadlift and bench are going up as my squat is going down 😖. No Bueno.
Decided to change my squats workouts back to what I was doing when I was on PH3. I really saw the results I wanted when I was working with higher reps schemes.
Lots of sizing questions this morning, so here’s a post going over the shoe deals for the morning.
👟 @strike_mvmnt #ChillPillTransit should be sized exactly like you would Nike Metcons. If you’re worried because you have a wide food, half a size up should be fine. The upper is flexible so even if they’re snug, they’re not uncomfortable.
👠 @adidas #Leistung2 fit smaller than #Adipowers and pretty much every other Oly shoe. These should be sized half up.
👞 @adidas #CrazyTrainElite run large, size these ones half down. Or if you have a really narrow foot, a full size.
SQUAT SQUATS SQUATS. My fav but yesterday was pretty rough. 300lbs high bar squats. 4x3. Tried to do it beltless but after the first set, I felt like I needed my belt. Hehe 😈 really needed to hype myself up for the first beltless set haha 🤣
When your corrective exercise turns into a jerk PR 😄❗️ @ 86kg/190 lbs 💥 By my reaction you can clearly tell I was not expecting this 🙆🏻
This is a good exercise for those who struggle to get the bar behind the neck overhead when jerking from the front. It's also great for getting more weight overhead to develop both overhead strength and confidence in the jerk💪🏼🙏🏼