Squats or Deadlifts?
Which is better?
Here's what J has to say
#Repost @syattfitness (@get_repost)
💥SQUATS OR DEADLIFTS?💥
☕️The fitness industry runs on a continuum of extremes. "Good" exercises and "bad" ones. The "best" and the "worst." "Right" and "wrong." "Healthy" and "unhealthy." Truth is, nothing is so black and white. Everything depends on the individual and their specific needs, goals, preferences, blah blah blah. The only thing that is *for sure* 100% bad is Bellatrix Lestrange because, I mean, look what she did to Neville Longbottom's mum and dad.
🌵Anyway, a fistful of witches and wizards have recently asked, "what's better, squats or deadlifts?" And, like I told you, one isn't inherently better than the other. They're both fantastic exercises and prioritize two entirely separate, yet equally important, movement patterns.
🍟With that in mind, don't just do one or the other. Practice both. There are hundreds - if not thousands - of variations of each, and using both patterns within your workouts will allow you to get way leaner and stronger and more athletic than only doing one.
🦄Keep in mind, you don't need to do barbell squats and deadlifts. Nor do you need to do the two-leg (bilateral) versions. You can use bodyweight, dumbbells, kettlebells, sandbags, broomsticks, cauldrons, thestrals, and even fang (Hagrid's dog). Regardless of what you choose, just make sure to practice them both and practice them often. Because they're both amazing movements. And they both make you gooder at sex. And people tell me sex is pretty fun.
Food makes me happy 💛. Rather than worrying about what diet (ew hate that word) you follow, focus on the foods you're eating. Compared macros between mine (a veggie and also a foodie) and my mums (not a veggie and not a foodie) and guess who reached all her daily nutrient requirements bar one 🙋 you can be a veggie and 'unhealthy' BUT you can also be a non veggie and 'unhealthy'. Its all about education, balance, enjoyment and not stressing yourself out over it 💃 ps this is NOT a post claiming that being a veggie is better. Do whatever is best for you and what makes you feel good 💛
W4D6: and this block comes to end with some highs and lows: on 4 hours of sleep, only ate a donut, and then hit an unplanned 70lb paused DL pr
2 ct bench: 315lbsx1 @9 275-285lbs @8
Bromar bench: 245-255lbs @8
Pause dl: 495lbs @8 and 10 singles w/ 405-425lbs
Monthly training & macro programming for JUST $30/month (may vary for individuals w/ different needs, but no more than $30) rahmantrainingsystems.com
Rack pulls are a great way to build a thick back and also a great way to build your deadlift. On my back days if I don't deadlift I make sure to rack pull with some decently heavy weight and really try to hit the mid and upper back hard on these. 👍🏼 @j_d_fit_19 showing some reps.
Some training from today. In my off season so working on my weaknesses and upping my work capacity. Training is horrible but I feel it'll make me far better going into comp on dec 10th. All light enough. Practising set up on conventional deadlifts. Grip needs work so using the fat bar and doing shit loads of carries. Zombie squats and good mornings for the Craic @impact_sp
And with that, the 12 week #ifitfitsyourchallenge is over! Here’s a little recap of my 12 weeks!
Weeks 1-8: honestly really easy. Weight coming off without much work, getting stronger, 0 cardio. Hit a new Deadlift PR of 575lbs ❤️
Weeks 8-12: this is where my challenge began. It’s not that I wasn’t seeing results anymore. It’s just that life was trying to get in the way on me. Strength remained the same. Still barley any cardio.
I started the challenge at 207lbs and today I’m sitting at 195. I feel awesome. Leaner, stronger, and happier. I’ve never really had s desire to be completely shredded so I’m happy with where I’m at.
The biggest thing I’ve gotten from the challenge is adaptability. Being able to access whatever situation you’re in and use the habits you’ve built to make good decisions. I never realized how important the habits I’ve built over the last few years were until life got really crazy the last month or so.
I love this lifestyle. I love how it enhances my life in every way. And that’s the key! Find what works for you!
"I do some weights, and a lot of stretching." .
Stretching, both dynamic and static, have become a vital role in every single workout for me. Having a bad back has made me realize that stretching isn't just for older people, but incredibly important for people my as as well! Stretch!
585lbs x 2 Deadlift. Unimpressed homegirl bc it wasn't 600. She knows.... she knowwwssss 🎼🎼🎼. Get your supplement needs @5starnutritionblacksburg fam! Shoot me a DM if you want to know what stacks I take everyday (or if you want any discounts)!
Ya know, I get lots of dirty looks for wearing booty shorts in public
1. It’s 2017, can we stop policing women’s body parts?
2. My legs are the ONE thing I am completely confident about with my body. I’m gonna show them off, dammit.
Dm i dag endte ud i 60 kg, hvilket er okay. Hvilket gav mig endnu en titel, nemlig danmarksmester - og årets bedste løfter i sub JR damer. Tror det er en af de bedste beslutninger jeg har gjort mig, at sige DM. Var sidste konkurrence for i år, og for de næste mange måneder. Pt er jeg nød til at kaste min energi på 🙌🏽🙏🏼 men jeg kommer stærkt igen. Det absolut bedste ved at deltage til konkurrence er at folk hilser; hepper og snakker med hinanden også selvom man kun har fulgt hinanden på IG. 🙈🙌🏽
To my love and my everything ❤️
HAPPY BIRTHDAY 🌸
@charlesperaltaa went 9/9 with a 20kg PR ☺️
You make me so proud and you motivate me everyday to do better, my bestfriend. I love you so much and you deserve everything good life has to give you and more ❤️😚
Off to CPU Nationals we go ! 💪
445x3 @ 6. Was doing an AMRAP but forgot to clip it and everything started coming off.
275x3 comp bench PR @ 9.
315x4 @ 9.5 in the sling.
Might be able to hit 3 pl8s raw now. Jus maybe.
Another good week. 🙌🏿
Mmmm 👀snack goals 🙌🏼😩 @grenadeofficial protein bar. First in ages since my intolerances have flared but I couldn't resist!! So excited to hit the gym tomorrow, definitely going to do some filming 🙌🏼🏋🏼♀️ #grenade#carbkilla#sogood#fave#proteinbar
Lunching earlier 👀😍 so damn gooooood! Spinach wrap, chicken, more spinach and light mayo 🙌🏼 spotted these wraps in Tesco and had to give them a try! I actually really like them! Sorry for the absence, it's been a long few days and Still trying to settle into my university routine!! #wrap#sogood#foofode
💥BENCH PRESS HURTS YOUR SHOULDERS?💥
🏓I'll start by saying there are MANY strategies you can use to eliminate shoulder pain in the bench press. My favorite, for example, is drinking a potion made of gillyweed, bowtruckle hearts, and a pheonix feather that fortifies your tendons and ligaments. Muggles have trouble using that one, though, so the four I outline below might be more relevant.
1️⃣Tuck Your Elbows to 45 Degrees. Reason being, a lot of people hurt their shoulders when their elbows flare out too far and their arms make a 90 deg angle with their torso. By tucking your elbows, though, you reduce the stress on the front of your shoulders and can keep them pain free.
2️⃣ Use a Closer Grip. It doesn't have to be wicked close but if your grip is significantly outside shoulder-width and your shoulders are bothering you, bringing in your grip to about shoulder-width can put the brunt of the weight on your pecs & triceps instead of your shoulders.
3️⃣Try Dumbbell Bench Press. And use more of a "neutral" grip (palms facing each other) because this gives your shoulders more "breathing room" and reduces your risk of impingement throughout the movement.
4️⃣Don't Bench Press. Because, regardless of what any dogmatic lifters on the internet tell you, the bench press is not the end-all be-all. There are many, MANY ways to get the same benefits without hurting your shoulders. And if it keeps bothering you and you keep forcing yourself to do it, you're just trying to fit a square peg in a round hole. And why the eff would you try to do that?
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Here are clips from yesterday's deadlift session! I am now following the Jim Wendler 5/3/1 program. I have been doing it for a few weeks now and the weights are still light. But I am taking this time to get used to the movements again and trusting the process of the programming. THREE MAJOR CUES I am going to be focusing on for deadlift in the coming weeks are:
1. Making sure I'm putting my self in a position where I am locked in and my posterior chain is loaded completely at the bottom (about 30% of the total weight here)
2. Making sure my body and the weight is acting as a lever. The weight being the counter weight.
3. I am keeping my arms and lats equally locked in. I want to prevent any imbalance from using a alternated grip.