When I’m preparing for a meet, I like to train 4 times a week. Day 1 is squat and light deadlift variation, day 2 is bench, day 3 is deadlift and light squat variation, and day 4 is the barbell hip thrust and kinda light bench variation.
The first powerlifting program I ever followed on my own was by Bret Contreras, inventor of the hip thrust, who uses it for making dat ass look good and improving overall strength and hip drive. My numbers on all my lifts improved quite a bit when I followed this program so it’s something I’ve kept.
Especially while my leg has been healing, I’ve been using these to keep my backside and lockout power strong. And I go as heavy as I can with good form (full lockout and pause at the top). If I feel a little rundown from the rest of the week, I just skip that movement and take an extra rest day. I don’t feel bad skipping these as I might skipping one of the big three.
With all training, it’s always important to figure out what YOU need... how many days of training per week is best for your performance and recovery? What movements seem to benefit you? What movements seem to hurt you or seem like a waste? Be thoughtful in your pursuit of your goals and you will get so much more out of the process and perform a hell of a lot better.
So cool 😎 last night while surfing IG this popped up, a picture of I Powerlift Like A Girl. I’m on the left side in the back. This is one of my favorite meets because it’s for such a great cause honoring Strong Women and all of our sacrifices we go through as women. I met so many wonderful people and made new friends and yes, I had the entire room in stitches from laughing so hard. 🤣🤣🤣(long story had to be there) Being around all of these Strong Women has been so inspiring for me and I look forward to the day we all Meet again. #ipowerliftlikeagirl#strongwomen#powerlifting#powerliftingwomen#liftheavy#fitfam#fitfamily#igfitness#fitspiration#nakedgymwear
Embrace the body God gave you. Our mission is to demonstrate that health and fitness look different on everyone. And just because you don’t look a certain way doesn’t mean you aren’t healthy or in shape. What does healthy look like on you??? Tag someone who needs to hear this 💗 #builtbyjesus
Sleep has been rough and my diet has been SSHHHIIIIT (getting the latter in check) It's test week, no PRs so far, but I have at least matched my old maxes for everything. However I do expect a PR on front squats tomorrow. .
I'm not really frustrated at all though. I know how important diet and sleep is for recovery, so I know how it's affecting me this week. What I am is EXCITED to start a new cycle. A new cycle is a new opportunity for growth and improvement. A clean slate. Time to work 👊
“To fail is a natural consequence of trying, to succeed takes time and prolonged effort in the face of unfriendly odds. To think it will be any other way, no matter what you do, is to invite yourself to be hurt and to limit your enthusiasm for trying again.”
Finish off the week with some positive vibes and let’s get the weekend started. Prep yourself for the coming week. It’s always a good day to have a good day!
#flashbackfriday bc looking back through old pictures is getting me hyped for the #transphormationchallenge
The truth is, I let myself get comfortable with being comfortable. I genuinely believe that you should feel comfortable in your body, but when the things that made you so happy no longer give you that same feeling.. something needs to change. And for me that was my activity level. I was a hardcore power lifter who now lost that passion and honestly, it’s because I didn’t want to follow a strict lifting program anymore. I started listening to my body and working whatever muscle group I wanted and stopped writing out my workouts.
Ive noticed my body start to change and ya know what.. ITS GOING TO HAPPEN. We are humans who evolve, it’s normal for our bodies to evolve.
I’m ready to put in the work and come back a better, stronger me ⚡️ If you’re ready to make a change and do this with me.. shoot me a message and let’s do this!!!! 👊🏼
✖️Things you learn when you lift 👇🏻
1. All that matters is the result.
What happened and what will happen is not important. Neither is what studies say or people tell you should happen. All that matters is what you‘re currently doing.
Understand that lifting is a lifelong progress and you can always improve and get stronger.
2. Your mind gives up before your body does.
99% of the time when your brain is saying you can‘t go on it‘s because you set yourself a limit ( intentionally or not) and you don‘t believe you can go any further. It‘s on you to shut out your brain and trust your body.
Something I still haven‘t mastered fully but it for sure got better since I started lifting. Improving and getting better in big lifts (ie Powerlifting, olympic lifting) will take time once you‘ve pasted your newbie gains stage. So it‘s important that you are patient and trust the progress.
4. You get what you give.
Life is exactly like lifting: You get what you put in. That‘s one reason I love it so much.
The only way to really be great is to put in the work and never give up. It‘s to believe that you got what it takes to move forward and get stronger.
5. Have a plan.
Everything in life is easier with a plan. Getting your goal might work without a set plan but it‘s certainly harder and takes longer.
Related to that:
6. Effort and a good plan is key.
When you have a plan but you half ass it it‘s worthless.
Shitty program + a ton of effort = okay
Good program + a ton of effort = amazing
If you struggle with anything training or nutrition related DM me with questions you have or click the link in my bio to apply for my coaching program 📩💪🏻
0 21an hour ago
Happy Friday friends! ❤
I hope you have had a productive week. -
Don't Play The Comparison Game -
I was talking to my sister last night about this and we all get caught up comparing ourselves to others. Whether it is based on physical attributes, intellect, social, intelligence, these comparisons harm us at the core. -
Comparing ourselves to others removes the focus from what we should be excited about within ourselves. We all have our own unique skills, faults, peaks and troughs. It is futile to look at someone else's life and envy it because we are seeing an incomplete picture. That jealousy and envy discourage us from moving forward. -
To get away from comparing, try to focus on gratitude. Gratitude focuses on what is good in your life - your blessings whereas envy and jealousy focus on the deficits. If you take a closer look into your life, you'll see that the blessings outweigh the deficits. It helps you not to determine your worth as person through comparing an aspect of your life to another's life. -
Wishing you all a lovely weekend 😘 .
Deadlifts are done and I can call it a complete success this week. I finally pulled all three of my singles at 275lbs.(still not pretty!) My set up was 185lbs for 5, 225lbs for 3, 255lbs for 2, 275lbs for 1 x 3 sets, 255lbs for 2 x 2 sets, 225lbs for 3x 3 sets. The videos are one of my singles and one of my 255lbs on the way down and 225lbs on the way down. The very last clip is my last set of 225lbs. I pulled sumo to just try it. I have just tried sumo rather than standard in the last two weeks. I want to work on it because who knows it may be the better of the two ways to deadlifts for me. Hope everyone else ends their week with success! 💪 #deadlifts#powerliftingwomen#fullweekofsuccess#friday#strongisbeautiful#fitandforty
1 17an hour ago
🔥 GET HYPED 🔥
The #WinterWrecker powerlifting event is happening at The Shop Gym tomorrow and we’ll be there! -
MNC is gonna be hooking it up with some supplement samples. In addition, InnerWill clothing will all be ‼️ 15% OFF ‼️
On top of all that, if you swing by the table you’ll get entered for a chance to win an awesome prize. -
Hope to see you guys there!!🙌🏽🙌🏽
1 31an hour ago
Some jo0cy sub max singles at 140kg 🌚
Last time I checked my max was 145 👀👀👀
Pretty happy considering I was in a shit place mentally and I went into the session not wanting to do anything.
‘Gotta get your head down and get on with it, cause if you don’t the session you’re gonna feel even worse.’
Look these leggings actually make me look like I have zero glutes cause of the panelling. Peak.
9 98an hour ago
Y’all I’m having a moment here! My wife showed out in the gym today and hit two 225lb Deadlift singles. She’s never really gone over 125/135lbs. I’ve told Maria that she is strong but to see her see it for herself and declare that she wants to keep getting stronger...that’s awesome. We coach each other and push each other a lot. This was a really pleasant surprise for me today.
Proud of you Power Bae lol. Nothing like a bold, beautiful and strong woman that has it on the inside and outside.
At: @armorgymknox 💪🏾💪🏾
SPLIT SQUATS ‼️🏋🏻♀️
These are one of the most underrated exercises in my opinion, great at hitting the quads (especially if you set the hips back & keep upright right) & the glutes & they are a key exercise when looking to:
- - ‼️Increase muscle hypertrophy - ‼️Improve balance
- - ‼️ Aid in hip health
- - ‼️ Address any bilateral deficit issues (e.g poor squat, poor depth). As this unilateral movement can help with bilateral performance and strength by strengthening that singular issue (e.g weaker leg)🤓 -
Key points when performing them:
- ✅Keep the front knee in line with the foot
- ✅Keep it controlled & eccentric on the way up - ✅Keep the feet planted on the floor
- ✅Adopt an upright position
- ✅ Use the mirror to check form if needed
- ✅ Look forward -
I'd suggest keeping the weight lower to ensure control is maintained and form doesn't start to fail through the set, to really make them beneficial 👍 Try them towards the end of the session & get strong, whilst maybe crying a lil cause they hurt but in a good burning way 😂🔥💃🏻🌈💃🏻
Been coming to train just to hurt myself this week. Today felt that the work's been a success! Feeling like myself again. Focus, vision, everything sharp. 💎
Mad brutal bitch is back. We all need dark times from where to ramble up to feel alive again.
The barbell does not lie. Your mind does. The past weeks have been a mess personally. Which I thought I had under control. I suddenly saw a lack of power, lack of commitment and love in me towards my training. I was waaaayyy too cocky and careless and lying to myself and that led to failures session after session. Needed to humble myself before the weights and let it torture me. .
This is what I do. This here is what I love. Why? Because of what this sport has to offer me. Lessons. Lessons that also affect my life outside the gym. .
Been hitting personal bests this week and the week is not done yet 🤘🏼3x4 @100% of my mock meet's (3weeks ago) high bar PR
SWIPE 4 VIDS
Deadlifts- 110kg for multiple sets of 5.
So since my last post of me squatting wearing this outfit I’ve had a few ppl comment asking me what I was wearing. It’s a controversalkini, I haven’t got a discount code for it yet #lamejoketbf
Learning summo deadlift today 💪 I found it's much easier to do than conventional. Starting off light until I get the form perfect!
Weight: 30kg (without the wooden training plates)
My weight: 44kg
Thank you to @rice_n_fitness for teaching me and @hannahlouisepwl for being the OG of this particular style! Very simple to understand 😊