Using my time to focus on some weak points in squats and deads while I can't bench. Injury is frustrating but it's also an opportunity to take a step back and look at general strength and conditioning. Being strong isn't just about peaking for comps 😜
Sunday squats. 5 x 10 @ 60kg, 80kg, 100kg, 110kg & 120kg. This is 120kg. Hardest thing I've done in a while, but really stoked with how the felt! Mixed in a set of KB swings after each set to really get the heart pumping. Powered by @supplement_solutions
✌💪 use my code Josie10 for discount online and in store. Yaaaaaaaaaaaaaaaaaas.
Moving right along! 🤘🏻
This is as “authentic” as I’m going to be for awhile, so read it, don’t, I don’t care. Today, I woke up and made the decision I was going to pull 365x2 from a deficit. So that’s what I did. That is 97.5% of my 1RM of 375 a month ago, which was from the floor. Prior to this was 340x2, then 190x8x3 snatch grip deadlifts (not shown), and 235x5x2 Olympic squats.
Something people seem to not understand about lifting weights is that your feelings don’t matter. Feelings about the weight on the bar mean doubts, and doubts mean failure. Inanimate objects don’t give a shit about you being anxious or nervous to pick up/squat/press the weight. It’ll always be the same. When you take your feelings out of the equation, you change. It’s why I don’t need people slapping me, yelling at me, or whatever other “motivational” bullshit tools people use. I concentrate, and focus, quietly. And the weight moves. That’s it. I am not the strongest person in the world. But I know a lot of people fluff up their theatrics for social media, or whatever else, and it’s just bizarre. I don’t understand most of you and I don’t care to. This is me. That is all. -
“And now I'm convinced on the inside, that something's wrong with me.”
Facebook memory came up of my second meet and my first USA Powerlifting National Championship, 2013 Orlando. Hard to believe it’s been 5 years since I started powerlifting and there’s one person responsible for getting me hooked on this sport and taking me to a level I never dreamed possible.
I just want to give a shout out to Jeff Robison (@jeffrobison95
) who got me started on this crazy awesome powerlifting journey. He coached me for 5 years, 19 meets, 5 National Championships, and 4 World Championships! I can’t thank him enough for all that he’s done for me. And I wish I could find the words for what he means to me and the impact he’s had on my life. Great coaches are special people and leave a special mark on the lives of their athletes. Even old ones like me!
First pic is 2018 Worlds, second pic is from my first meet, Powerlifting for Pink 2013, then a few in between.
2ct pauses pulls and 3-3-0 tempo bench. I h8 u @splenda.lifts
Happy Sunday yaaaaaall! Take care of yourself. Check in with eachother. Be kind. ❤
What do you do when you spend the night on redeye flights, get only about 5 hours of fragmented sleep, and spend the last leg of your trip on a freezing cold plane next to a batshit crazy woman who tells you literally every detail of her lengthy medical history and WILL.NOT.SHUT.UP? You go to the gym and lift heavy shit, that’s what. 🤪 Lots of bands today. Shown here, deads 155lbs/70.5kg plus a medium and light band combo, and squats 135lbs/61.4kg. #roadto250 #relentless #trusttheprocess
I”m finishing up the sets of 8. The heat is huge and I can’t manage to do 8 in a row with good form. (Here’s the last 3 reps)⠀
It’s kinda fun to see 185 go from a big milestone to normal lifting to some high rep evil. When will that happen with 225?⠀
Coupla reps at 325lbs feeling nice and crispy. Loved this gym. They have EVERYTHING.
some light leg things after a really great class with @katerunspgh
(that almost killed me in the best way). thanks lady 🤗
Finishing up week 1 of my program feeling nice and strong (with super light weights). 140# 3/4 squats for 4x5, 70# OHP for 4x5, and 110# stiff leg deadlifts for 3x5. It's only gonna get harder from here.
110x3 - resetuje technikę. Wygięte plecy to mój główny problem który sprawia, że od roku rozbijam sobie głowę o 140kg, co w mojej klasie wagowej jest niczym. Proszę zrównali w mnie z ziemią, dajcie rady. Co mogę spróbować żeby poprawić martwy ciąg- próbowałam już być bliżej, dalej od sztangi, szerzej, wezej, z pasem, bez, bardziej wertykalnie, bardziej pochylona nad sztangą, pauzy, RDLs, tempo. Podejrzewałam słabe pośladki i mięśnie grzbietu. Inne podejrzenia? #sendhelp #powerlifting #thisisfemalepowerlifting #girlswhopowerlift #girlswhosquat #girlswithmuscles #dzik #dzwigajdziewczyno #theipf #scottishpowerlifting #trojboj #lifter
Killer volume car deadlift
Heavy(?)-ish singles tonight ☺️
Squat 285lbs x 1
Bench 135lbs x 1
I've been getting asked frequently when I'm competing. Originally embarking on this journey I told myself I wouldn't compete until I dropped a weight class. As my training continues my mindset is slowly changing about this thought process. I'm going to be doing a mock meet @southbaystrengthco
in August to get my feet wet and take it from there. This will be a small meet with 20 people competing so hopefully my stage fright wont be too bad LOL. 🤞 I'll be rocking my singlet I designed if production is done by then! .
Does anyone have any tips for prepping for this meet? What to expect comp day? Does anyone else want to compete but is nervous? Let's talk about this!!!!
Still cutting. Feeling weak every time I lift, but still chugging along. Well at the end of my work out, I went for a few heavier singles on bench and was pleasantly surprised with how light 170 felt. It flew right up! I swear it's how 150 felt just last week. Yay for a little glimmer of hope for my strength! Lol. Down to 136. The weight is coming off fast so I'm gonna keep going to 132. Wish me luck, just 4 more pounds!
#powerlifting #girlswhopowerlift #thisisfemalepowerlifting #bench #benchpress #dietingsucks #homegym #homegymlife
275x3x3 top back offs. Down to 225x8 with medium grip, x5x3 close grip. @gorillamac
Looking like a straight up poster child of Instagram powerlifting today with @mbslingshot
wrist support, @fleoshorts
shirt & @sbdapparel
sleeves. Also this is 215lbs using the absolute maximum amount of plates possible because I’m allergic to picking up 45s off the floor. 3ish weeks out and I feeeeel good!!
Last night #deadlifts
went much better than expected. 365x2 for two sets, noticed how bad my feet were sliding on the mat (maybe that is why i keep getting out of position and my back hurts 🧐) decides to ditch the shoes and go barefoot. 365x1 for that set because I took too long to set up and I knew in my head I always fail when I take that long between reps, also got an awesome foot cramp...who knew I could grab the floor so well with my toes? Then finished off the fourth set strong 365x2 as promised and felt absolutely amazing. Fingers crossed that the groove stays and I can figure it out again next week. #staytuned #comingback #oneliftatatime #resilience #jaffestrength #werefuckingmagical #doitforthegram #mustabeenthedeadliftface #eeww
215/474 single 🔴🔴🔴. Moved grip out four inches when i realized gnurl marks were different on WL and PL bars. This was after 205/451x1x5, 175/385x2x2, 195/429x1, 210/463x1.
✨275x5✨ Mia’s Hot Tip for Deadlift: guttural growl 😂😂 Never trained with this weight before so I’m pretty glad I got 5
205/451x1x5 sets. Video - 5/5. Rip my squat.
I haven’t sweat thing much in a workout in a long time. Started with zercher pin squats for 4x8, then slow eccentric and concentric deadlifts 5x10, and then SSB paused front squats for 3x10. The pump. It hurts. @callousedhandspower
evil genius programming ⛓ 🍕
Paused bench press 4x4@165lbs
because I don’t have micro plates yet. Woof they were challenging but still moved pretty well!
Then moved on to 6x1@265lbs
and peed myself because I forgot to go to the bathroom beforehand. 😩 I don’t know what it is. I’ll drink about 1.5L of water throughout my workout but I won’t feel like I have to go until I get home. Anyone else get so focused on their workouts they forget about other basic needs like hunger and bathroom trips? No one? Just me? 😂🙈
Benefity utrzymania singli w programie:
❌ trening specyficzny do sportu- prawdopodobnie nie można bardziej. W trójboju nie podnosimy na 3 czy 8 powtórzeń. I oczywiście 3 czy 8 powtórzeń czy objętość w ogóle są potrzebne, ale dla specyfiki single to prawdziwa wartość. ❌ łatwiejsze przejście do bloków siłowych- jeśli jedziecie bloc periodisation, jest to oczywiste że po tygodniach robienia 8 przejście nawet do 5 może być bolesne. Można powoli zmniejszać objętość, ale utrzymanie jedynek w programie zdecydowanie pomaga. ❌ marker progresu - utrzymanie singla @ rpe 8 na przykład, da nam wyraźny wskaźnik progresu jeśli z tygodnia na tydzień dokładamy kilogramów, a rpe pozostaje to samo. Jasne, można używać innych sposobów śledzenia progresu, (AMRAPy i plus sety, które swoją drogą też są spoko) ale nie są inne tak rzetelne i konsekwentne.
Poza tym utrzymankę singla na wszystkich bojach na rpe 7-8 (to ważne), nie wpłynie raczej negatywnie na nasz trening objętościowy na przykład, ponieważ nie zmęczy nas aż tak psychicznie (chyba ze przesadzimy z hypem) i fizycznie.
Ja trzymam single bo na własnej skórze doświadczyłam ciężkiego przejścia z bloku hyper na blok siłowy i największym problem był wtedy strach przed obciążeniem na sztandze. Nie warto. Oczywiście to może być rozwiązanie nie dla każdego, ale warto spróbować. Szczególnie my, kobiety które często jesteśmy zbyt skromne i niepewne swoich możliwości, możemy bardzo zyskać na pewności siebie. CWS z tego tez powodu utrzymał single w programie Marisy Indy, o czym mówi w jednym z podcastów JTS.
Dla przykładu - moje wczorajsze 127.5kg czyli mój planowany opener z poprzednich zawodów rusza się jak marzenie.
Edit: ten post nie ma was zachęcić do dołożenia singli do jakiegokolwiek programu, na pale - ma was zachęcić do wzięcia ich pod uwagę w planowaniu nowego bloku lub w zmianie planu :) #powerlifting #thisisfemalepowerlifting #girlswhopowerlift #girlswhosquat #girlswithmuscles #dzik #dzwigajdziewczyno #theipf #scottishpowerlifting #trojboj #lifter #przysiad #squats #trener
Some paused deadlifts yesterday in a crop top cuz it’s hot dammmmmit. 3 weeks out ✌🏼
"You just gotta be a gangsta" I tell myself as I rep out yet another medial delt move... I never really liked bench but now I'm frustrated that I can't do it 😂😂
My husband everybody. The guy that walks up and lifts 120kg like it's nothing. I absolutely LOVE having him train with me 😍😍 Looking forward to him getting some heavier weights under him! Woooooo! @mr_stanfo
Through powerlifting I have found a healthy way to cope with anxiety and life’s bullshit. My goal for this meet was to challenge myself and to prove to myself that I’m stronger than my struggles. Mission accomplished.