Excited for a max effort bench tonight 💪🏻 Feeling strong (but nervous, as always!) 📷: @9for9media
Jag bara vet att detta är menat för mig. Att Styrkelyft är en del av mig. Jag har aldrig hittat en sport jag tyckt var såhär rolig. Att få lyfta tungt och jaga vikter, att bli starkare.
Men med tunga enformiga lyft kommer skador. Jag tänkte aldrig att det skulle hända mig.. but shit happens 🤷🏻♀️ och vet ni vad? Jag ska kämpa röven av mig för att bli frisk och slippa den dagliga påminnelsen om att det värker i rygg/höft och bäcken. På vägen till jobb i bilen, sittande vid middagsbordet.. stående på jobb. Jag känner mig som en 90åring i kroppen. Känd för att vara envis.. och om jag inte är hel inom ett år, så skiter jag i och satsar på golf eller något 🤦🏻♀️😅 #powerlifting #girlswhopowerlift
This week has been up and down as far as my nutrition goes🤦♀️
We’ve had all kinds of goodies at work (because I work with the best surgical techs), and I’ve eaten out a couple times with family which I normally don’t do during the week.
Have I gone over on calories? More than likely, but I’ve tried to stay as balanced as possible. For example: I didn’t eat pizza at work for lunch one day because I knew I’d be eating out with my parents that night.
Little things like make me appreciate flexible dieting! It’s all about balance and planning.
Here’s my filling, but low cal lunch today to help balance out some calories from yesterday! Shrimp, lettuce, peppers, onions, and low fat queso all for around 250cals.
It’s not all 🌈 & 🦄 around here. Even though I ❤️ lifting, (especially my 🌟 programming from @teamgpt
) and I’m so grateful every day that I get to train, every session isn’t perfect 👌 #realtalk
This week I turned what would have been a very successful #deadlift
session into my own personal 💩 show. Or, a perfect time to learn from my mistakes...
My programming was for 6 singles at 95kg, working up (by 5kg a set) if it felt good. Last time I had deadlift singles I hit a PR of 116, so this week I thought for sure I could 117.5 with more rest & better nutrition. Nope 👎 .
115 went up easier than the last time, so I pushed for 117.5, failed, tried again, failed, tried 117, failed (all of these I let drop super quickly because I was *not supposed to miss lifts*), and then I had exhausted myself so much that I couldn’t pull 115 for my last single (even though I had just done it a few minutes before) and had to settle for a grindy 110, which is a usually relatively smooth lift for me.
So many lessons learned here:
💡 I don’t have to PR every heavy day. Hello, ego. ✅ it. .
💡 Follow my programming. I would have felt so much better having hit two singles at 115 than the drama that I went through between my successful 5th and 6th singles that day. 🤦🏻♀️
💡 I need to get my setup more consistent. I had no idea the bar was so lopsided in some of those attempts until hours later. I think I was too annoyed at myself at the time to notice even when I watched the video during the session. .
💡 Stop pushing when it gets this hard. Killing myself for one single is just going to tire me out even more for the following training days. Ego, you👂me?!
So so so grateful for such amazing programming and advice from my coach @teamgpt
👏👏👏 I am so glad I don’t have to figure this shit out on my own anymore. Thank you 🙏!
#abcmfitness #redditabcmfitness #powerlifter #girlswhopowerlift #gwpl #powerliftingwomen #plantbuilt #thisisfemalepowerlifting #tifp #teamgpt #wogpt #powerbuilding #eat4stregnth #thaipowerlifting #usapl
CAPO SA Open Prep, Week 4: Squats 🍑
Video 1: 4 at 97.5kg self-wrapped
Videos 2&3: 4a at 102.5kg and 107.5kg wrapped by @cocaine_beaver
Video 4: set 2 of 4 at 77.5kg raw
Fourth session in wraps and I can actually get depth now 💃🏽
50kg top single from today, which was pretty much just arm and back exercises after benching. It’s so good to see my bench press finally improving.
It’s Friday, it finally stopped raining, and after my taper week, 180 and 225 no longer feel like 1800 and 2250. It’s a good day ☀️😄
Throwing out the last fck given for the week like...😝
Happy weekend, friends!
🔥.. Really happy with how my squats are coming along .. 6x4 @130kg
went down last night .. This is a huge pb for me as I have only ever trippled 130 once in my time of training.. 🔥
👉 NEWS zur BVDK DM 2018🏆
Die BVDK DM ist heute Morgen gestartet! Wir sind mit @dedicatedsportsmedia
vor Ort und werden alle Athleten ablichten. Wer Fotos von sich will, wird diese auch NACH dem Wettkampf kaufen können!
Rolf Hampel ist mit 251 kg in der -83 kg Klasse als AK II ganz ganz knapp an dem Aktiven Squat Rekord gescheitert. Unfassbar starke Leistung, da es ein sehr knappes Ding war!
Die AK II sind jetzt mit der Kniebeuge durch. Heute sind alle AK der Männer und Frauen am Start. Morgen geht es dann mit den Aktiven Frauen und nachmittags mit den Aktiven Männern weiter.
Wir werden so schnell wir können aktuelle Fotos, News und Stories hier in Instagram und auch in Facebook unter /dedicatedsports posten! Dazu findest du in unserem Profil das Story Highlight zur DM in dem wir alle Stories archivieren werden!💪
Viele Grüße aus dem schönen Greifswald!
Dein DS Team!
Trying to work my striking game as well as my ground game. A few things I learnt from thai on Wednesday. - getting punched in the face is fun - blocking someone punching you in the face is funner - counter punching someone in the face is funnerer
Photo by - @rollingshutter_
First video is my top set of set 1x3 at 75kg 👉 swipe next to watch my last set of 4x6 at 70kg
That day I drove up from Newcastle to Sydney after working on my current assignment due and found my self pretty fatigued this last set 😅 I wanted to show you that it’s not always going to be perfect, I found this set really hard and after it felt like I was ready for a nap! I wanted to show you it because anything worth fighting for is never easy. I don’t want you to think I go though prep easily and not struggle at all, it’s hard, life doesn’t step aside so we can do want we want and have perfect sessions. I know that it’s hard to fit these things in with a busy schedule but I hope this can show you that it is possible! If that means waking up before daylight or late sessions after work, do what you have to do to achieve this, even if you don’t have the best session, it’s about the mental game of getting in and getting it done ! Give yourself a pat on the back for that 👏 #powerliftingprep
Throwback to lead up to last comp last year where my deadlifts were sumo and I thought double at 100kg was neat. Hit my 120kg PB not long after this. I have switched back to conventional this year and working on technique. Interested to see what I year working improvements will achieve. I'm hoping for pretty looking and strong lifts :P
Sets of 5 @ 130kg today. Trying oh so hard to focus on lats.
Top 3-count paused single @ 47.5kg moving like butter, despite a pretty intense hand out (I think most people expect the bar to be a lot heavier. Like, “noooo this thing is light” 🤦🏻♀️).
This is the heaviest I’ve pressed since Junior Nationals 7 weeks ago. Wider grips feeling much more comfortable now 😎
Girls who powerlift do both (when I can be arsed)
Can’t believe my comp was a week ago today, 8x weeks till we go again 😎💪🏼
Cleared last week’s 215lb PR with a solid 1x3@225lbs
and 1x2@👏🏼235lbs👏🏼Oh and my bangs looked really good today, i think that helped. Body weight sitting pretty @ 150🧜🏻♀️did I mention I LOVE THIS PROGRAM @strongstrongfriends #uplifted
Today's outfit inspired by the need to go to the gym, but look socially acceptable to get coffee, then head to a meeting after. .
The aim was to cover my shorts and kneehigh deadlift socks with something I can gym in, coupled with something that makes me look socially acceptable. 😂
Keep your eyes on the prize 💪
These felt exactly how they looked.. 😂 Urgh.. Deadlifts slowly becoming my least favourite.. Still a rep PB so I'll take it.. #practicepracticepractice
💖 Nouveau cycle💖
Qui dit nouvelle saison dit nouveau cycle et nouvelles variations !
Au programme des prochaines semaines :
Squat barre haute tempo 3-0-0
Squat barre basse type compétition
Pin squat barre basse
Squat barre haute 2ct pause
Développé Couché à plat pieds sur une chaise
Développé Couché au rebond
Développé Couché type compétition
Soulevé de terre sumo stato
Soulevé de terre sumo type compétition
Toujours entraînée par @panito_power
et motivée par @ag.trainer
These are high bar squats.
I do this exercise because it challenges my core, upper back and lower body.
It’s a complex exercise and requires my full attention while executing each repetition.
My goal is to squat a lot of kilograms.
If you are not squatting, please DM me as this is an issue. 💕😘 #backsquatislife
Thanks Comm Games Athlete @phillip.m3
(my mate) for always having my back.
Well it had to be done 😉😉.... When deadlift day falls on your wedding day and you're not sure which is more important....😂😂...my first day as Mrs Whittaker @kpstrengthtraining
195 vs 200
Both are not perfect. Both wouldn't have gone 3/3. Both would have had at least 1 red light. But, it is incredible to see the difference here. I could barely get out of that hole on 195, and that 200 was a breeze. This is what happens when you stop maxing every other week, train with higher reps and work towards higher percentages.
Again I say, consistency is KEY!
Still shot of my 200 in the hole. Video shows it was a tad above 90, but those who watched it irl said it was perfectly at 90.
I'm still gonna say I'm damn proud because I haven't PR'd on squats since April. And that was 195, and I fought hard af in the hole, and it was also way above 90 as well.
I'm proud to see progress in my squats, because for a long while, they struggled really bad.
Got in a good leg pump, all my lifts felt smooth AND I hit 200lbs for a PR tonight. I have been CHASING 200 since I started powerlifting 1.5 years ago. Depth wasn't thee greatest... yes I know. But, it wasn't too bad either. Yeaaaahhh budddyyyyy. 😈🤙