I rotate my training in 3 week cycles and thank God I'm done with this squat variation. I have no idea what the band tension is here, I know it's at least 100lbs from experience. 320lbs on the bar + bands for 5 top sets. The speed of the reps is great, but the bands create a lot of fatigue because they fight you on the unrack, walk out, during the lift and rerack. If you don't put maximum force off the box, the bands are going to sit your ass down.
The lesson I've learned from past training is that bands have to used for a 3 week wave and then 6 weeks at least without them . This doesn't apply to max effort training ( heavyweight for one Repitition). #powerlifting#uspapowerlifting#squat#conjugate#conjugatedaddyboiz#westsidebarbell
Feels great to be back under the bar! Legs will be jelly tomorrow. Told myself to go easy for the first session back... Like that was ever going to happen 🙄 walking tomorrow should he intersting 😂😂 #gym#fitness#squat#dead#jellylegs
One exercise I’ve struggled with heaps, learning to take time and work on technique apposed going as heavy as I can, second vid was my first ever try about 6 months ago at a deadlift and makes me cringe whenever I watch it. Do not know wtf am doing 😂😂 slowing down and less weight has done me wonders 🙌🏼
That’s right folks the weekend is officially over‼️ with that said it’s time to get motivated, get pumped up and get ready for the week ahead of you! Take a page from our awesome clients and conquer this week coming up!!
Here is the second wave from my training today. Currently doing a wave load strength program. 3,2,1,3,2,1.
Here are my squats from todays lower body session. Slowly on the way back to a 200kg squat. A few more cheeky kilos each week over the next month for the win 🎉🤸
The SSB and I have never been friends but I've been trying to work on it recently. Today was the first time I've ever had 3 plates (335lbs) on it and I did it for 5x2.
Followed this with 5x2 at 545lbs on the second new deadlift bar at Eastside
1 412 minutes ago
Sunday Funday. Playing with some new machines & first day back equipped. 280 and 305 lb squats feeling like I need a lot of practice before my next meet 😂
110 Push-ups in about 68 seconds, so the last 8 seconds is cut off. I was aiming to finish in a minute 😥...next time
6 857:28 PM Aug 2, 2018
First time doing handstand push-ups...gonna clean it up and go for more reps
11 683:39 AM Aug 2, 2018
Some 3 AM work...Dead Hangs - 6 sets, 1 minute each. This was my last set, last seconds were cut off
These are good for spinal decompression, stretching lats, increasing range of motion for shoulders, strengthening rotator cuffs, and improving grip/forearm strength.
6 797:02 AM Jul 31, 2018
One Arm Push-ups
40 reps, 20 reps each arm
These two sets were very brutal but I got the job done ✅ Ripped my shirt in several places while putting it on so don't judge me 😂
3 653:59 AM Jul 30, 2018
Haven't done wrist push-ups in forever...here's a quick 30 piece. Going for 40-50 next set, I'll post it if I'm successful. 🙃
Here is my ONE YEAR booty gains🍑 -
So what changed in my training to achieve the picture on the right ?
1) Food- what and when you are eating is sooo important! You must be eating enough protein to rebuild your muscles as well as eating enough carbohydrates to fill your muscles with glycogen to gain size ! -
2). Work outs- the way I workout is specific to what I want to achieve which is bigger Glutes! I will do a variation of compound exercises (heavy) to stimulate hypertrophy and make sure I’m getting heavier every week (progressive overload) and isolation exercises which stimulates muscle damage and metabolic stress.
I have put all of this information into my Glute Guide along with 8weeks of workouts focused on building a bigger booty. Link is in my bio to purchase my guide #kikifitgluteguide