🦍Traded out box jumps after deadlifts and lower body work for an hour of Parkour with my buddy jacob. Went back to the basics and got some technical jumps, strides and progressive power in.
I’m currently in a lil bulk, going from 165lbs to a solid 180, and the plan is to not gain a bunch of body fat, build slowly, increase strength, and ALSO completely rehaul my movement abilities. Adding in at least 2 days of Parkour a week even for an hour, on top of my 4 days of lifting. Let’s see how this pans out in a few months!
Chillin’ with no make-up on 💕
QUALIFIED FOR RAW NATIONALS!
1ST PLACE IN MEN'S OPEN 83KG
1,300 lb/590kg total
399 wilks -
A BIG THANK YOU to @gp_athletics
for the event! It was a great atmosphere for lifting!! Thank you @cheyennedashtafame
for supporting me today and for the great videos!! Thanks to @beard__strong
for support and the mad hype today...it was much appreciated...you both did freaking awesome today!! So proud! 🤘 🤘 Thank everyone that wish me luck and prayed for me..it was well received! -
This training program I was just obsessed with perfect training...making every set every rep perfect and that has definitely paid off!
HARD WORK PAYS!! GLORY TO GOD!
Modified yoke walks with 435 lbs. each tire is 195lbs. Followed by 135lb overhead walks for health.
First meet in the books and I couldn’t be happier with the result took 2nd overall in the 90kg weight class. 1461 total videos to come tomorrow @powerbodyusagym
put on one hell of a meet and everyone crushed it. S/o to my guy @that_trainer_johnny
for one hell of a battle on that platform guy is an absolute animal!
Huge s/o to my days ones my weekday crews @_hmcg @kryptonian_muscle_llc
for doing awesome and setting new prs and totals!
Also huge shout out to my coach @teamtridentperformance
for pushing me through this prep and taking me to places I never thought my body could reach! #neversettle #demandgreatness
Post injury PR here.. 4 weeks ago I pulled 415 and it was a grind. Today 435 felt like warm up #deadliftcomeback
Scroll left to see my old 415 PR
When your 117.5 looks like 107.5 🤔🙄😏 so much potential with squats for this training block m, so excited to get things started properly next week! 💪🏼💜
Hi, hey, hello I’m back...in ep..in da gym..dying...BUT I’m dying with 200 on me hahaha
BW: fatter than jesus
S: 200x6x3 (1st & last set shown)
B:90x4x4 (3rd set shown)
Annnnd lastly i had a pleasant surprise when I came to the gym and saw @jesusintheflesh
🤫💕so I jacked Kiana for a bench sesh aaaannd I took Jesus’s belt for me last set on squats..it felt great. 10/10 will steal it from him..🙂🙂🔥
Took a trip to slipped-disk-ville and had a look around. What I saw scared me so to prevent that I'm dropping my deadlift weight waaay down below 50% to ensure my form is right. The niggles I've been getting in my lower back are setting off alarm bells. Keeping bench and squat heavy as they don't seem to be hurting me. If all goes to plan, I should be back at 200+kg ~12 weeks from now. Let's see. 🔥
My new friend over at @daviniphoto
caught some pretty dope shot of me last week at California Strongest Man competition in what is my favorite event in all of strongman... the GIANT TIRE FLIP. Go to her website check out all the pics, order some stuff and if you're in Huntington Beach and looking for a photographer, look no further. The work speaks for itself.
Here I am facing the 1200lbs massive giant tire. It was intimidating because a hand full of athletes had already separated their biceps on this very event before I went, I mean literally like 5 people. I was the first athlete to get more than 2 or 3 flips on it with 5 and I ended up placing 3rd in this event.
I hadn't touched a tire all year until this event in the 5 times that I did train, let alone a 1200lbs tire. But, we just gotta kick it in gear when it's time and know our limits when it's time as well to avoid and reduce injury.
In the last pic you can see literally what I experience when I'm competing and training... regardless of how many people are around it's just me and the implement and when I get exhauated I talk to myself commanding me to demand more of myself right there in the moment and I transfer that to whatever I face letting it know that it will be lifted... that was my 5th and final flip just as time ran out.
Squats moved meh today, I was still some what fatigued from deadlifts on thursday, but it’s all part of the process. First vid 300x5 didnt feel correct and called an audible and moved it down to 295 on the second, changed where I was looking and it moved better. #trusttheprocess #flexxtrainingsystems #teamjoeyflexx
The puff-top is real on this one, but learning to be okay with how I am now, only to look forward to improvement. 315 deficit deadlifts kicked my butt but felt so good. Open 18.3 workout with @rvaguy1987
today, followed by heavy deadlifts and a mile run cooldown. #neverstopimproving #deadliftsfordays #strengthathlete
145kg/320# for a top single this morning. Not even a fresh ammonia capsule and a shirt that says “strong af” could help me today 🙄😂 Not happy with how this moved at all and I was hoping for more today tbh but again, just taking what’s there. I started a new part time job yesterday. Was on my feet from 8-noon for class and again from 3-9pm for work. Lifted in the morning today (on minimal carbs and caffeine) because I have to go back to work tonight. There’s a LOT going on for me right now and I’m just trying really hard to be ok with the up’s and down’s. I know I’ll adjust and it’ll all be worth it in the end so it is what it is for now 🤷🏻♀️ @shane_drozdzak
love you for being patient with me while I’m weak 😘 #girlswhopowerlift #deathlifts #literally
102.5kg Bench for 4's
135kg Pause deads for 4's
80kg Pendlays for 5's
1st week of @thestrengthathlete
9 week program.
Getting ready for a Raleigh trip in a couple weeks. I'm way overdue for Bojangles, Oak City Meatball Shoppe, and hangs at Big Boss. Ran through this medley three times, with this third being the fastest. The cardio will kill me before the weight will. Loaded the log heavier than I needed, because Yolo.
We see it all the time⬇️
People go to same fitness classes, have the same gym routine, follow the same nutrition habits that get them nowhere. This is year in, year out - still looking the same and no change in training performance. There has been no progress or return on the hours you spend training.
It would sound like common sense to change what you are doing to get results right? But yet so so many never do.
They will still hit the same fitness classes, they will still follow their own nutrition beliefs and habits that have got them nothing in return for years. It’s as if they are hoping one day they will wake up and boom, that body fat they were holding will have vanished or one day they will step in the gym and be able to smash those lifts they have always dreamt about. Sadly we know this never happens.
If fat loss is your goal, you should be losing fat. If getting strong is your goal, you should be getting stronger. How you eat, how you train and you manage life’s stressors will determine your results. End of story.
Your effort will dictate your results. If you are comfortably stuck in your current habits and routines that have getting you nowhere for months/years - then it’s on you when you don’t get results.
Change requires change 👈
#mensphysique #malefitness #bodybuilding #personaltrainer #appliednutrition #photoshoot #physique #nutrition #irishfitfam #instafit #naturalbodybuilding #irishbodybuilding #bodyfitness #strengthathlete #physiquecompetitor #physiqueathlete #ribbf #ifbb #nationals
Congratulations to all A.B.S club lifters on their invites to worlds in Calgary Canada this June ☺️
Pro tip: foam roll your back before benching to get that extreme🔱 arch
My biggest baby missed me! 😍😍
How my hands feel today, especially my thumbs from hook grip work.
Dynamic Bench Press Warmup
Every warm up should have two components.
These three videos give a thorough example of how to prepare for a bench session and help address common mobility issues for the Bench Press
First part (Video 1.):
Select relatively low-intensity exercises that are a specific to the workout. This is a perfect time to work on improving you mobility, joint control and limb proprioception. The rationale for this is that it increases core and muscle temperature, which improves neuromuscular function and allows the athlete to achieve optimal position and technique.
1. Around the world (Star-excursion)
Kneeling and toes 2x 4
2. Tempo push-ups(18.104.22.168)
3. Thread the needle W. FR
2x 4 ea. side
4. Couch Stretch + Modified Arnie Press
5. Empty bar Bench
2x @ reps from working sets
Second part (Video 2):
Rehearsal of the skill about to be performed. This is usually performed at gradually increasing intensities, culminating in some efforts that are equal to or greater than the expected workout or competition intensity. This type of warm-up serves to activate or recruit the specific muscle fibers and neural pathways required to achieve optimum neuromuscular performance
These warm up principles hold true for any workout/sporting event you intend on doing, do yourself a favour and start preparing correctly 👌🏼💪🏼😁
Come try out why @movement_enhanced
is the best gym in brisbane