'You won't add mass powerlifting, it's only one rep maxes'. Sitting at an all time high of 97.7kg today. Sets of 10 deadlifts as part of a deload have wrecked me but they felt awesome. The back pump after was unreal. I'm positive @bg_waiweight is trying to kill me.
Bench and deads from last week, squats from today. Bench with strict commands, hitting 100kg and 102.5kg for singles after lots of other reps; decent as that was what I hit at the @ironathletegym November comp. First of three doubles at 90% on deads, moving fast and feeling decent. Squats today, lots of sets and reps. First set shown (155kg x 4) amongst a >9000kg squat volume session. Looking to hit some PRs at @southeastpowerlifting Spring open in March. Just under 6 weeks to go!
#TFW you're craving ice cream and cookies then remember you're lactose intolerant. Which means 30 seconds after indulging in your sexiest fantasy it turns into a nightmare where you're dropping bombs and haymakers into the toilet of despair asking sweet baby infant Jesus to kill you right then and there, but take it back cause it'd be awkward to have your friends find out that you took your last breath on a toilet seat and inhaled your own anal particles as your last 🍑💩💀😂 #foodporn#lactoseintolerant#omgthatsjasonbourne#1000WaysToDie
**First ever attempt at making a video, please forgive the noobiness 😫** 💡 So in the last couple months my deadlift progression has been stuck in reverse, while gripping the bar low hand (as prescribed by stronglifts.com, per the video above). I'd tried watching a few @untamedstrength to try correct my form, but to no avail. Today I said fuck it and reverted back to mid-palm, and matched my PR from two months ago (150kg for 2 sets of 4). I also formed a fresh set of callouses for the first time in months. 💡 Going forward, I'll probably persist with mid-palm, simply because it allows me to lift more, and the callouses I used to get from it were never that bad anyway. I'm well aware the bar eventually slips down to my fingers during the lift, but having a higher starting point made such a difference today (I'd previously been struggling to do 130kg for reps, and my form was going to shit trying to compensate for my weak grip). 💡 We'll see how my deadlift (and hands) get on over the next few weeks. Curious which grip people find most effective 🤔
Some cardio today as part of a deload after a week of PBs last week. I worked up to an RPE 8 set of squats for 8 reps with 160kg. This felt very smooth and comfortable. This was all beltless, too. Then I did some feet up bench, working up to what should have been an 8 but I totally misjudged it...120 for 8 filmed. After this was some incline DB work for 8s with some 45kg DBs.
Bodyweight 81.7kg. 245kg opener was the fastest and cleanest I've ever pulled a comparable weight, which gave me confidence going into my second attempt. The 268kg really hurt my rib intercostal but I knew there was more there if I just gritted my teeth. 272.5kg was tough but once it's past my knees I know I have it as I usually maintain a pretty good position off the floor so I can push my glutes through. Came second in the lb 4 lb rankings today behind Tommy Dolan who put up 292.5kg@90kg and just out scored me on wilks, guy is a savage! Next is the Irish Pro in April where I'll aim for around 280kg. Thanks to @tommartinpl for his programming and helping me get me to the platform even though I'm snapped up in more ways than one. Thanks to @extrahotlatte724 for being my support system😙 Thanks to @Im.1993 for coming along to watch and bringing my training partner @oneleggedpants. Shoutouts to fellow pro lifters @bhutch1988 and @firetruck67 for their comradery in the same flight today, made me really relaxed between attempts. Finally, cheers to the crew at Boyneside who put on an enjoyable day of lifting! #didlift#nohitching#goals#powerlifting#powerlifter#fitfam#irishfitfam#ukfitfam#raw#squat#bench#deadlift#ipo#strengthshop#dailytraining#motivation#flyefit#dublin#flyefitdundrum#lifting#flyefitranelagh#personaltrainer#personaltraining#hybrid#athlete#barbell
Highlights of an unreal week of training. Squat PB: 220kg. This is a 15kg PB. Bench Press: 135kg 2 second pause. Deadlift: 250kg, which is a matched PB. 260kg: 10kg PB with more in the tank. Amazing week.
This week was easily one the best weeks of training I've ever had. 2 massive PBs with a 220kg squat and a 260kg deadlift. 6 weeks to go before the next comp, really getting excited about what @bg_waiweight and I can do.
Even though all of my other lifts are sucking, my deadlift is improving. I feel like I could've got a couple more reps if the bar wasn't sticking to my leg. Next time I'll use baby powder. 430xAMRAP, got 5 reps. Critique anyone? @5trong @bryce_tsa @canditotraininghq @silentmikke #powerlifting#inzer#usa#sumo#deadlift#didlift
Accessory spotlight: deficit deadlifts Here we have SBC athlete @jackclayton94 performing deficit deadlifts which are a great accessory movement to add more deadlift volume but primarily help with speed and positioning from the floor but also the lockout due to increased ROM. This accessory requires a 2-4inch deficit (a weight plate is the best option) to lift off, the lifter should get into their normal deadlift position accounting for the deficit and aim to keep the hips down whilst staying tight, otherwise it can accentuate the hips shooting up. As we can see Jack nails all these basics by bracing correctly, keeping his back tight and not losing position: great work. This movement can be very challenging but can be very beneficial too, especially to lifters who struggle breaking the floor in a good position. In terms of set and rep ranges, lifters may benefit from 2-5 sets in a rep range anywhere from 3-8, whether this be after main deadlifts or on an accessory day. For more information regarding the club, please click the link in bio, message head coach @aliwoodwardstrength or alternatively @blgfitness