Kroc Rows virginity lost. Also my 100 LB dumbbell virginity. After ripping the shit out of my hand on that 520 lb deadlift attempt, decided I needed to incorporate more grip work. The 2 most suggested exercises I got were Ed Coan's suitcase holds and Kroc Rows. I'm incorporating both. You know those douchebags who grab the biggest dumbbell and muscle em up with a lot of body English? Yeah those are Kroc Rows. I always thought it was douchey, but those guys always did seem to have huge backs. Had no idea it was a strength movement. Thought it was simply ego lifting. But the shit really kills. Felt a huge back pump and my forearms were done after 3 sets. My left hand pointer finger was broken right at the joint a year and a half ago. Never recovered the ability to fully close that finger and it has since made my grip strength a bitch on my left hand. Could feel it popping with every rep but my goal is to grip the bell even stronger to prevent that next time. Did 16 rep sets, but goal is to get to 25 before bumping the weight up. 600 LB deadlift, here I come ------------------------------------------- YouTube🎥: RAGEfit Snapchat👻: dkocak Strength Coaching💪: DM me -------------------------------------------
Abs. There was a time I was obsessed with having abs. I would check almost everyday to see if they had come out just a bit more. I did crunches and sit-ups. I was also thinner than now. But they were never that visible unless you tried really hard to look for them. Fast forward I had moved on from that obsession. I got into powerlifting and calisthenics, climbing and ninjaing. Just like that one day my abs popped out right in my face. Having abs is not an end goal, but simply a byproduct of being strong and being able to do functional movements. #vacation#swimming#poolside#bikini
It's Taco Tuesday, so I'm enjoying my "taco" bowl for lunch. This is one of my staple meals that I eat every single day. I've made several posts with this meal, and it was in my latest full day of eating video on YouTube! 📽⠀ -⠀ 4.5 oz of seasoned ground turkey⠀ 150 g of black beans⠀ White onion⠀ 32 P | 22 C | 9 fat⠀ -⠀ Ground turkey is a great source of lean protein. It provides the body with niacin, vitamin B6, and selenium. While black beans are primarily a carb source for me, they do also contain a high amount of protein! Black beans are also filled with fiber, potassium, folate, and B vitamins. Onions contain biotin and vitamin C. They've also been used to help reduce inflammation and heal infections. ⠀ -⠀ The great thing about these types of simple meals is that you can change the amounts of each component to fit whatever macros you need. 🍎 You can also add salsa, guac, cheese, or other veggies based on your preference!
One of the things I promised myself for #2017 is that I would let go and let God. Next to that, I also had a goal to be my authentic self and to maintain my own integrity. To do and portray myself for exactly who I am. To express myself, all while standing my ground. After finally feeling like I've found where I belong and I have a vision as to what I want to do with life I am keeping these promises to myself. NO MATTER what the world throws at me. Because with God by your side you can truly accomplish exactly what you want. Remember. The power to be you is in your hands. Be bold. Go after those dreams, travel to that place you always wanted to go to. Buy that one thing you've always wanted. Lose that weight. Take care of your health. Seeing is believing. Challenge your body. Challenge your mind. And heck if you wanna. Shave your head 😉 (props to @emilywillcutyou for that) kiddin. If you don't try or complain, you're setting yourself behind. Keep planning. Keep swimming 🏊🏼 stay happy, stay healthy, stay humble. I hope this helped someone. My smaller goals consist of inspiring one person daily 💜🤗 enjoy the rest of your Tuesday!
4th and last set of 6 with 345 before doing 3x4 pause squats with 320. Felt super easy and smooth! Link to the full video is in my bio! Warmed up and stretched really good before getting under the bar and it definitely paid off. Only problem I had was my usual arm pain. It was hurting worse than usual so I asked Neil for some help. He found a large knot of muscle in my back which is causing me all of my problems. No big deal, just have to keep working on it with a lacrosse ball against the wall to break up the tissue and use a heating pad on it to get it to loosen up. Hopefully after a couple weeks it will let up, until then I'll just have to work through the pain. I have to realize that the bigger and stronger I get the more time I need to take to warm up properly and ease into my working sets. Only one more week before I start getting into a strength block! excited to start getting into the 3-5 rep ranges and start moving some heavier weight. Especially since this phase of my hypertrophy block I upped my working max off of 495lbs! Subscribe to my channel to see the heavy lifting coming soon! . . @aussiextreme . . #DieselStrength#AussieXtreme#nattyfatty#strengthtraining#powerlifting#powerlifter#raw#uspa#bodybuilding#squat#bench#benchpress#deadlift#gains#crossfit#youtube#meetprep#muscle#strength#igfit#igfitness#STrong#instafit#instafitness#fit#fitness#fitfam#natty#drugfree#natural
First clip was recorded Jan 31st 2016 a week after I moved back home from Hawaii. This was the first time I had Francisco try out his 1 Rep Max on the squat and deadlift. He weighed around 138-140LB when I first met him. In the first clip, he fails 305LB. He would try his best to make it to my practices 2 times a week, but most of the time he would only come once a week or even once every other week. He would follow my online programming tho. Following step by step and NEVER went over the percentages. Second clip was taken on Dec 10th 2016. Roughly 10 1/2 months later. He lost over 17 pounds of body fat but gains a whole lot of strength. This was his fourth deadlift attempt at the Northern State Championship. Weighing in at 122LB hitting a LIFETIME DEADLIFT at 363LB. Let me remind you, Francisco is 49 years old. Works a full time job, has a wife and two sons. And still makes time to hit the gym. He had to sacrifice doing Spartan Races but he's main primary goal was to be stronger at a lighter weight. He has broken over 8 California State/8 American Records/4 IPL WORLD RECORDS. Won 3 Gold Medals. Holds the title for 2016 National Champion and 2016 Northern California State Champion. This just proofs that anything is possible. It's never too late to follow your dreams. @francisco.wraith
About as close to failure as it gets folks 😂. Programming last night was bench for 270, 275, and 280 all for 3 reps a set. Elbows were a little sore from work, so I was not feeling as best as I could, but we got it done again. Accessories were: heavy dumbbell rows, shoulder machine press, and pulldown machine at 10,10,8,6 reps a set. Optionals were close grip press and face pulls until failure. Heavy volume last night, and I'm feeling it today. That 280 almost got me; I was feeling done after two reps but man I had too much pride to fail haha. Shout out to my buddy for keeping an eye on me, you can see him run into the pic because he thought I was toast on that last rep. Heavy squats and heavy deadlifts on tap tonight, and I'm going to drink heavily of both. Been awhile since I pulled heavy conventional so tonight we gotta kill it!! #straightedge#soberlife#chubby#amateur#powerlifter#powerlifting#canditotraining#fit#fitfam#fitness#fitlife#aesthetic#asabulldog#gains#benchpress#madball#hardcore#bornstrong
ILIOTIBIAL BAND SYNDROME SERIES 2/4: The tensor fascia latae is a muscle located in front of the hip and is considered to be one of the hip flexors. It is one of the main muscles that attach onto the iliotibial band and is responsible for balancing the pelvis while standing and/or walking. However, the tensor fascia latae often gets overworked due to long periods of sitting and activities that require the hip to be flexed. It is often found tight in individuals in the sport of powerlifting due to the constant flexed position that lifters are found in low bar squats and conventional deadlifts. Whenever the torso angle becomes more acute to the hips, the tensor fascia latae (along with the other hip flexors) are shortened and can become chronically tight. To perform one of my most effective tensor fascia latae releases, follow the steps below: 1️⃣ Find the tensor fascia latae by palpating around the front of your hip. It is the thick, muscular structure that is located below and to the side of the hip bone. It should be quite tender! 2️⃣ Have two lacrosse balls in a sock and wedge the tensor fascia latae in between the two balls 3️⃣ Gentle roll back and forth while slowly letting your body weight drop onto the balls Releasing the tensor fascia latae may dramatically decrease the symptoms in your iliotibial band, however, is only half of the equation. Our goal is to create balance in the musculature that attaches onto the iliotibial band for optimal results!