Did some singles today on sumo since it’s an accurate representation of my love life then proceeded with poorly filmed conventional sets of 6. Overall: I love lamp @aesthetic_strength #TeamAss #SadStrength
Squat PR - 635lbs in knee sleeves. Nothing like the bar whip you get from local gyms... made that one rough ride the way it constantly bounced around. Halfway through the rep I was thinking in my head when the hell is @liftlifthooray
going to fucking help cause it doesn’t feel like this shits moving AT ALL! Then whatever miracle out there happened... the planets and stars must have aligned cause it started moving.... I know one thing for sure, I will not maxout on a shitty gym bar again hahaha. Back to reps on reps and sets on sets! Huge thanks to literally everyone at LA during that for yelling and screaming 😂👌🏻 you’re all the real MVPs
#teamnocalves #arnoldclassic #squats #squatPR #otomixshoes #inzer #powerlifting #classicphysique #sbd #sbdkneesleeves
Back to work. #ttp
Tempo Squat 154kg/340lbs 3x8
Tempo Bench 109kg/240lbs 3x8
Unilateral Leg/Core Work
PR I️ guess but I️ was just messing around. .
I️ polled if I️ should do AMRAP 95lbs or do 3x5x135lbs. Majority said 3x5 but I️ gave a little something extra and did a 4th set😉
Lol on the third set (which was suppose to be my last set) I️ wanted to be (again) extra and do six reps😂 #rip
360 high bar paused. 20 lbs off my best pause but had more here. 🎥: @jtenerelli74
Playing around with my grip width. Turns out I feel more stable and stronger when I put my middle finger on the ring of the power bar. We’ll see how it fares on my bench intensity day!
6 x 150 backdown set
585lb conventional pull for the haters 🔥😂
All time conventional pr, might just stick with conventional this training block and see where it can go 🤔
A little slower then I would usually like to move some heavy ass weight, but still got it done FTB ❤️
220kgs (485lbs) x 4
Holy sh*t today felt good.
405 lbs for my 3x5 @ 6. 405 feeling super easy now. Strapped up because mixed grip burned the back of my hand on my leggings last week 😢
Two older guys complimented me on my deadlift today. One said, and I quote, “For such a tiny guy, you move a lot of weight!” *proceeds to pinch index finger and thumb together to show how tiny I am*
Thanks man :’ )))) #teamjoeyflexx #flexxtrainingsystems
So for those that don’t know, this is pretty wide for me, I feel like I’m a lot stronger with my hands closer. But something weird is the weight even this 250 felt extremely light from unracking it to the eccentric portion of the lift. It was a damn grinder but all in all a good sign my close grip will probably explode when I come back to it. On a side note @ any spotter ever. I know beggars can’t be choosers, but don’t touch it till it breaks my neck, ppreciate it 😎
Great training day today had the og morning squad in full at the gym. Hit a 405x5 squat then did some highbar 8s, then pulled 6 sets of dubs off high blocks, ending with 545 and a 585 fail. I blame kaz.
Fun weekend of eating wicked good seafood and getting fresh air. Back to reality today
You’re either lifting a heavy object over head, lying down resting on your arm raised above your head or raising your arm up to place something up on a high shelf. Suddenly, your shoulder locks or clicks, causing a dull ache eventually leading to a shooting pain down the arm, in the shoulder or your upper back.
Do me a favour by testing this – stand up straight in front of a wall that is adjacent to a mirror. Lean forward in to a “push-up” position so that you’re leaning forward pressing on the wall with your elbows pointing out behind you. Now look in the mirror. Does one of your shoulder blades stick out behind you like your elbows?
You may have scapular winging.
Long story short, scapular winging is caused by the Serratus Anterior muscle (refer my previous musculature post) being “pulled” against the ribcage. The muscle attaches to the costal surface of the scapula (shoulder blade) and is innervated by the long thoracic nerve. When the Serratus Anterior is relatively weak, dysfunctional or injured, it leads to lesions or damage to the nerve. Along with the shoulder blade protruding from the back due to the muscle causing the shoulder blade to improperly mobilize.
This leads to decreased range of motion and/or power when you flex the arm (move it forward and upwards) and when you abduct the arm (raise it upwards to the side).
How do we fix scapular winging?
Primarily, strength training exercises which you are in a supine position (laying face up), preferably on a flat surface to prevent the shoulder blade from protruding. Specifically, train the Serratus Anterior (with a controlled, limited range of motion) and the Shoulder Girdle musculature, including the Trapezius muscle.
I recommend the following exercises (done in high amount of sets with low repetitions):
📍(Very Light) Dumbbell / Band Pullovers
📍Band Front Shoulder Raises
📍High Band Kneeling Lat Stretch
#personaltrainer #fitness #bodybuilding #powerlifting #powerlifter #rawpowerlifting #powerbuilding #howmuchyabench #deadlifting #deadlifttillimdead #deadlift #skwaat #squatting #frontsquat #inzer #asstograss #sumodeadlift
Look at this graph,
Then take some time to think about what it means
Then look back at it.
Then take some more time to think about what it means.
And that is:
(let's use me as an example)
I have ALWAYS been a closer stance squatter
I have, for now, the decided to switch to wider stance squat.
This principle would mean that my short term performance will suffer, and it has.
I'm probably at minimum 50-75lbs weaker in this stance, for now.
However overtime the gap between my wide and close stance squats will close as I invest and spend time performing wide Stance squats.
What this graph may have wrong, sometimes, is that future performance of the new strategy, after acclimation, may not necessarily lead to better performance than the old performance did. And that's fine. It doesn't always have to, nor should it.
The take away is:
Switching to a new method of performing a usual task will likely at first result in diminshed performance.
However, over time performance of the usual task using the new method will improve, maybe it will be better, maybe it will be worse, or maybe it will work identically
But short term results do not necessarily indicate your long term yield
Furthermore in the powerlifting/bodybuilding/whatever world you'll likely want to commit to any changes for a minimum of 4 weeks, and likely need 8 or more to really be able to understand what sorts of results a given change will lead to.
So if you're going to physical therapy, don't go for a week and quit because it still hurts.
If you're switching your grip width on bench and want to go back after a week, don't.
If you're switching from sumo to conventional and want to back after a week, don't.
Give your body and your tissues and nervous system time to adapt to your new stimulus before changing it, otherwise you CAN NOT know if it works.
(cough*weekly exercise variation sucks*cough)
Reposted from a repost by @bryce_tsa
but originally from @theprehabguys
Squats feeling okay after 5 hours of sleep and the night shift. Did 4x8 at 375 but did 9 reps here. I can’t count.