So around 4 weeks ago I took my ‘before pictures’ for my experimental training plan.
Here’s my update!
I’ve lost 0.4kg and 0.3% body fat and gained size! Highlights being almost 3 inches added to my chest and my left arm actually getting to 14 inches and the right following closely!
L 14 inches
R 13.8 inches
L 22 inches
R 22 inches
L 14.2 inches
R 14.6 inches
In regards to my lifting
Bench 1RM: 95kg (5kg increase)
Squat 1RM: 140kg (10kg increase)
Deadlift 2 rep max: 180kg (1RM hasn’t increased yet but will be testing again soon)
So here it is my new 1rep max on deadlift 190kg, over the moon with that result. Now to start my new program and go back to working on my form a bit more. 💪😜 Thanks to @ronansealfitness
for his wonderful plan I followed leading up to this lift.
Have a great evening everyone 👋🙂
Nicky has been training with me for 6 weeks now!
Nicky has been using heavy resistance training 3-5x per week to lose body fat, tone up and gain strength!
On our first session Nicky was only able to Hex Bar deadlift 35kg for 8 reps.. now she makes 70kg look easy💪🏻 Keep up the great work and bring on the next 6 weeks🙌🏻
🏋🏻♂️NEW BENCH PR🏋🏻♂️ 95 x 1
Really happy with the progress I’ve made on my bench from this training plan!
I will be updating you all on my current condition physique wise very soon!
Aside from crushing marathons, you can catch Jack working on his strength and power. Here we are starting him with a barbell complex, one of the best ways to warmup and build overall strength. It is a great forearm workout too!
Start with a dowel, do the movement slow and with balance. Progress to a naked barbell and eventually add weight.
5-8 reps each, 3 times.
• Stiff legged deadlift
• Bent over row
• High pull with a snatch grip
• Muscle clean
• Overhead press
• Back squat
There are many other variations so try front squats, rear lunges, power cleans etc. We try to hold onto the bar for the entire set! 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
#strengthandpower #barbell #barbellcomplex #rawstrength #purepower #warmup #muscle #warmupexercises #neuralprepping #igfit #superherotraining #ct
So here is my 1 rep max for squat, managed 120kg may have got a bit greedy and failed 130kg but might have a 125 in the locker 😅
Either way I'm pleased to have finally got my squat back and beat my old PB after my hip injury earlier in the year 💪😜 Have a great evening everyone 👋🙂
INTRO TO WEIGHTLIFTING .
For novice weightlifters wanting to grow within the sport of Weightlifting and build solid technique and a basis of strength. Learn how to lift or refine your Olympic lifting technique with our @usa_weightlifting
sanctioned Alpha Strength Club.
FOR MORE INFO OR TO BOOK YOUR CLASS
✔FIND US ON THE MINDBODY APP @mindbody
Nikki has been training with me for 6 weeks now!💪🏻 We’ve used heavy resistance training 3-5 x per week to lose bodyfat & gain strength at the same time🙌🏻 On Nikki’s first squat session she only managed 30kg for 10 reps.. yesterday she increased the weight up to 60kg and completed 10 reps with even better form👊🏻 Keep up the great work and bring on the next 6 weeks!👍🏻
• 1 Arm Row
• Landmine exercises make movements more accessible, so lifters with mobility restrictions, injuries, or movement pattern issues can lift with minimal risk of injury.
• Tip: it's harder to do a movement while kneeling than while standing. Due to the unique arc-shaped bar path, the lower the weighted end of the landmine is to the floor, the greater the resistance.
Preparação Física - América Futebol Clube ⚽️🏋🏾♂️🐰
Today it happened.. 140 x 1 on squats🏋🏻♂️ Managed a 10kg PB in around 3 weeks training (excluding the deload)
Still feeling my Dom's today 😅 so here is a clip of @smidgekins
doing some very comfortable squats with 45kg definitely going to be pushing that up during this new training program.
Have a great evening everyone 👋🙂
he might be right.. i am his female version 💪🏽 *excuse our 👹 but it was the end of our workout and it was hot af in that gym...
Resting today so here is a clip of @smidgekins
doing 110 kg rack pulls 💪😜 Going to be testing my 1 reps once my Dom's go away 😁
Have a great Saturday evening everyone 👋🙂
Its go time!
Proud of these guys and can't wait to see them deliver on the platform this weekend at their first meet!
Our boys have had a fun and challenging Weightlifting cycle preparing them for their big day this weekend and they are looking ready
Keep an eye out for updates as these two take on their first meet at the @spsgym
Rite of Passage 2018 event 🏋️♂️ #AlphaStrength
Physics are cool. I was messing around with fulcrum points during my warm up sets in the first video. -
I remember reading a @testosteronenation
article that discussed a workout consisting of 30 sets of 2 deadlifts at 315 lbs, one set every minute on the minute. it said if you couldn’t do it you were either weak or out of shape. The first time I tried it, I was barely able to finish it. I repeated the workout several times over the following months, finishing it with ease after a while. I took that concept, along with some concepts from @steficohen
, and created the program I’ve been doing for the last 7 weeks. Today I was able to complete 30 sets of 3 at 315 lbs, one set every minute on the minute. Towards the latter end of the workout I was barely getting 15-20 seconds of rest before my next set. Despite this, I was able to complete the workout. One thing is for certain, my overall physical conditioning has dramatically improved, my work capacity is at a level that I didn’t think was possible, and I’m lifting weight I use to be able to lift 3-5 times total with extensive breaks in between, 30 times in a half an hour with relative ease. Consistency and dedication pays off every time when it comes to weightlifting. I was joined today by the motivated @marinersfan32
himself, who’s giving my program a try. This lift was of course followed by some yoga, you gotta keep the body healthy!
#yoga #yogastrength #shortshorts #thighsfortheguys #studentpilot #fit #strong #dadstrong #fitdads #emom #pullups #sumopull #yogafit #powerbuilding #yogaformen #powerlifting #power #johnnycash #physics #pilotswholift #fulcrum #sumo #deadlift #legdrive #strengthandpower #squat #bench #190lbs #yogischoice #rogue
💪While many people in the weightroom pay close attention to the amount of WEIGHT being moved, the SPEED at which the load is moved is also very important to the training effect of the exercise. Especially if one's goal is to train toward the downstream of the force-velocity curve (💪power, 🏃🏽♀️speed-strength, 🏃🏽♀️💨speed, physical capacities used in nearly every sport), it is essential that the bar be moved QUICKLY. Here are some DEVICES that can track bar speed: ✔️ The Bar Sensei (attach accelerometer to bar, sends info to iPad via Bluetooth, also includes metrics besides bar speed), ✔️Gymaware by Kinetic Performance (attaches to the bar with a cable, data is available on phones, includes years of elite data, unable to correct for horizontal motion in front squat and Olympic lifts), ✔️The Push Band (newest product, no validation in its data yet, wear a band with tracks your data). 💪@exercise_science