Super hype today!! "I'm going to follow a program, not going to do singles for a while " *does singles, goes for pr* finally apart of the 4 wheels club 405 went up nicely, rep was dirty but it was a pr so not caring too much. Weighed in at 171 today, shoutout @juicyjack5 for the video #TheProcess#Powerlifting#Progress#Lifting#Gains#Deadlift
Yeah boiii!! I got 14 reps on my paused 140 #AMRAP ! 👐🏽 I've hit 135x12 before, so this makes me happy. Yes, the pauses kinda turned into touch and go towards the middle, but whatever. Gainz for me! Sets 3-2-1 shown then pin press 155x3 singles. Today's workout powered by Jamba Juice, Ibuprofen & Coach @simmons_strength shit talking (set 1) 😆 And I spy a little bit of leg drive too! 🍗🍗👀
Been m.i.a. on social media for awhile for I am enjoying life without having to stress on posting. There's more to life than social media, just remember that. If you are curious, there's been some PRs on my lifts (PRs on reps, no 1 rep PRs) Still working on my form and slowly progressing with my lifts. "The journey to success is not a sprint, it's a marathon"
Right when I start getting to some decent weight in my program (80%), my old and fairly recent quad strain pops back in to say hi. As some of y'all may remember, i strained my left quad about a week or two before the World Games back in late July. I rested, did as much rehab as I could, and didn't squat for 2 weeks before I competed at the World Games. I took like 9 days off after the World games to "fully" recover, but skipped the isolation quad strengthening part of the rehab, thinking that I was okay bc there was no immediate pain. I guess I rushed back into it too soon trying to prep for raw nationals 😩. Two takeaways from this post...don't rush recovery and actually DO your rehab. You'd be better off in the long run. #powerlifting#fitness#dontbestupid 🙃 #listentoyourbody
DONT NEGLECT THE LITTLE GUYS In most gyms (especially commercial) there is a an obvious sign neglect of the rotator cuff muscle. I ask my self "WHY?" on a constant basis. And shit there is even more neglect on researching how to utilize this muscle whether it be through a functional/Dynamic Warmup or just overall strengthening of these muscles. At D.S.F® there is a highly focused dynamic Rotator Warmup series targeting these muscle through the use of band work, full body functional movements that will incorporate these muscles while engaging the body as a whole. We aim to provide these muscle with a solid base of Stability, Mobility, and Strength throughout the Three Muscle actions. So as I bring this to an end, please research and understand that working these muscles is what's going to keep you benching, deadlifting, throwing and so on and so for.
MUSCLES AND FUNCTIONS ➖INFRASPINATUS-FUNCTIONS-
Stabilization of Humeral Head. Lateral Rotation of Shoulder ▪️Horizontal Abduction. ▪️Extension
Stabilization of Humeral Head. It also Initiates the first 20 degrees of Abduction. This muscle is why when teaching the Side Lateral Raise with Dumbbells most trainer tell their clients to raise their arms slightly before the performing the SLRs. This takes away the activation of the Supraspinatus and allows for a high concentration of the Medial Deltoid. ➖TERES MINOR-FUNCTIONS-
Stabilization of Humeral Head. External Rotation of GH joint. ▪️Horizontal Abduction and Extension.
SUBSCAPULARIS-FUNCTIONS- Stabilization of Humeral Head, Internal Rotation of GH (Glenohumeral Joint), Adduction. This muscle is apart of the 4 extremely important Rotator Cuff muscles. An exercise that would target this would be Cable/Band Internal Rotation. Create an L with your arm with the cable Externally trying to rotate your arm. At that point you would Internally rotate your arm towards the midline of your body while keeping your elbow tight to your torso. Most trainers would place a mate or towel as a cuing mechanism for the client to keep that elbow tight to the torso.
Was compared to LMFAO on a picture where my hair was all fluffed out, so this seemed appropriate. Dynamic Effort squats and dimmel deadlifts today. Then endured some high high rep single leg pressing while @tinytiff97 tried relentlessly to ruin my life and make me cry. Gonna be hard to walk for the next few days after today and yesterday.
"Mama, I wanna do what you're doing." Lol. He asked for it 😂😂 He did so good for his first time. I'm a newbie too so I don't know what I'm doing half the time lol 🤦🏻♀️ He made it easier for me since he listened very well and followed cues like he was supposed to. I didn't wanna push him too fast. I wanted to see how he responds first. He started at 10lbs and ended at 25lbs 😄😄 I'm so proud ❤️