en grei 1’er på 165 kg😼
Tights og genser fra @myproteinno🤤
ISABELL20NO for -20% rabatt💙
6032612 hours ago
deadlift PR today!!! pulled 235 and honestly wanted to push a bit more but i was in a rush and didnt want to risk an injury. my last real pr was 225 but that was right when i had to stop working out due to my old injury that had me out for a year and a half so i’m really excited to see where i’ll go from here, also
YA GIRL IS OFFICIALLY ON A BULK AND I’M EXCITED AS FUCK
504222 hours ago
@c.c_holcomb crushes the competition at the US Open last year!
606lbs Deadlift!!!!! She is currently the All Time World Record Holder in the 181 lb Class.
Немного личного о ДЕДЛИФТ🏋♀️ ⚡️Я тяну в классике, да
Это не значит, что я против техники сумо или что я не пробовала тянуть в сумо . Это значит, что у меня подходящая антропометрия и развитие мышц для классической становой тяги.
⚡️Прибавке результатов в становой мне помогает стартовое с высоким положением таза и узкой постановкой ног
⚡️ Терпеть не могу лямки, возможно просто не умею нормально с ними работать. 😹
⚡️ Когда только начинала тренить, тянула в сумо(недолго). Как перешла в классику, на первой тренировке добавила в результате 15+
А В КАКОМ СТИЛЕ ТЯНЕТЕ ВЫ? 🙃
А за фотки спасибо моему брату @alexalexandrof
"And here you may observe the world's smallest gun. It may be smol but still packs a ~punch~" .
Finished Megalo Box this weekend and noticed that color coordinated characters seem to be the strongest bc they have their shit together. Whether or not this applies to non-anime life, WE HAVE YET TO FIND OUT. Had a good bench sesh tho 🤷🏻♀️
290134 hours ago
I think it’s safe to say everything is going as planned 👀
When it comes to stacking on rock solid muscle, you have two key areas you need to be focusing on - mechanical tension & metabolic stress. In other words, lifting heavy and getting a pump.
These two muscle building mechanisms are tools you MUST be using to build muscle mass. In order to do so effectively, you need to understand how to program them.
GET STRONG✅ - 80% of the time you should be focusing on strength training. This involves working with compound lifts in a lower rep range, driving heavy weight. Focus on getting stronger each week and stick to the key compound lifts (bench press, deadlift, squat, OHP). _
GET A PUMP✅ - 20% of the time you should be focusing on getting a pump. A pump is a term used to describe when there is an increase in blood flow to a muscle, leading to lactic acid build up, which is key for muscle building. This is know as metabolic stress. Here you need to be focusing on isolation lifts (targeting 1 muscle group), working with higher reps at a lighter weight. You should feel like your muscle is about to burst out of your skin! High reps, low weight, push past the burn!! ___________________
Big levelling up of Jase’s Nordic curls coming into this new phase.
More movement at the knee this time round - rather than just hinging at the hips - increasing that difficulty. Using a slight push from the floor to initiate the returning phase.
Rose to the challenge @wrootj - high fives mate 🙌🏻
Getting out of a comfort zone has help me progress lately. Asking questions and picking the brains of experienced lifters and applying it is what helps me out as well as helping out others less experienced than I am and learning from them as well. I’m forever a student in this and still learn as much as I can. I honestly can say I wouldn’t have gotten this far without the help of others and still have a lot to learn. I forgot how nice it is to get in a late night session after work. It’s been close to 4-5 months since I worked midnights since Thanksgiving and it felt good to end of the day with a nice pump.👊🏾💥 🎶 @dabeatterrorist313 Oriah instrumental
Sitting Military Press- 95x10, 95x8, 115x5, 115x10
Standing Shoulder Pin Press- 95x5, 95x5, 115x3, 115x5
Side raises- 20x10, 20x10
Barbell Rear Raises- 30x12, 30x15
Single Arm Front Barbell raises- 20x10, 20x10
Front Plate Raises- 35x15, 35x15
Landmine Press- 50x20, 75x10
7110 minutes ago
Run - Swim - Run today
5km - 1km - 3km
Held about 4:30ish paces on the runs
only drank some sea water on the swim😂
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Not really watching what I eat (big plate of pasta and loads of dark choc digestive biscuits last night)
Doing no cardio for over a month except for last night when I felt like a jog.
Working compound lifts twice a week pushing strength training for 1-5 reps with 1 or 2 days of accessories.
Weights sitting about 67-68kg when my usual walking around weight before fight camp is about 61kg.
KEEP EVERYTHING CENTRED
In order to maintain balance, you want to ensure that things are at equilibrium. When talking about a position, this means keeping the position as centred as possible.
In the front squat or clean, it is important to understand that when you are able to keep things centred, you achieve a stacked position under the bar.
The ribcage sitting under, the legs sitting under and also the core musculature supporting that centred position with the weight distributed evenly through your feet.
What’s more important to understand is the moment arm differences between different femur, torso and shin lengths.
If your femur and shins are around the same length, this makes it easier to sit the weight more centred. If you have longer shins, you will find yourself loading the hips more to support the position of a squat.
Then we bring in the torso. If you have a longer torso, of course it’s easier to sit upright. But if your torso is short, you would end up loading more of the knees as the moment arm to the knees from position of centre is longer.
Lastly, if your femurs are long, that you end up loading the hips and the trunk to maintain the centred position as that will be what’s sitting further away.
This also gives an idea of the implications for training so that you know what needs to be stronger to sustain that centred position.
Of course, that’s only talking about the skeletal system and not considering the layers of mobility and fascia over that.