Micah Charles

Bristol Based Trainer/Coach 82.5kg BDFPA Powerlifter πŸ‡¬πŸ‡§ SQ: 215kg BP: 140kg DL: 265kg What You Lifting Fam?

Squats to start off my lifting week and my peaking plan. Would of liked these to have moved a little faster but as long as the work gets done that’s all that matters. 195kg 1x2 177.5kg 3x3 #workout #gym #gymmotivation #mondaymotivation #nakedknees #alwayslifting #powerlifting
@kerryannpage hitting some PB’s with her max testing. Huge 122.5kg squat which is just under double body weight for her, and a 120kg deadlift. We were hoping for a little more on the deadlift but it wasn’t too be. We could have handled a few factors leading up to her testing a little better which may have given us a better outcome. None the less its still a PB. β€”β€”β€” In the year we have been working together she has put 30kg on her squat, 40kg on her deadlift and all this while dropping 10kg/22lb. Onwards and upwards.
After seeing @sheri__miles using bench blockz I decided to purchased a set and I have been very impressed with them. As you will see from the video I improvised as best I could when board pressing before but I looked and felt pretty stupid. I know a lot of people had no idea what I was doing. Board pressing is a useful exercise to help improve your bench press lock out by shortening the distance the bar travels and working within your weaker range/sticking point. I haven’t been doing these long enough to see the carryover to my bench press yet but I believe it will. The bench blockz are very easy to set up. They have different options allowing you to have from 2 to 5 inch options. You simply attach the block to the bar for your desired height option and start pressing. Highly recommended for anyone who does board pressing. @benchblokz
Lower back was still a little fatigued from deadlifts on Friday but still a fairly comfortable set 187.5kg 1x2 165kg 3x4 #nakedknees #skwaats #gym #workout #training #powerlifter
Its been a real pleasure working with @vixt92 over the last 6 months or so. We have made some real strides with her performance in the gym, her physique and her knowledge on how to eat while maintaining an active social life. β€”β€”β€” Her technique on squats and deadlifts have improved a great deal and she has built a good foundation of strength in this time. She can comfortably deadlift 80kg for reps, squat 70kg and has managed to achieve 1 chin up. We are still working for the second. β€”β€”β€” Unfortunately our time of one to one training has come to an end as she is leaving Bristol. However, we will continue working together online. Who says good things have to come to an end? Well done Victoria top work πŸ‘ŠπŸΎ
Hit a 3 rep PB on deadlift today and I think also on bench I will have to double check. Either way pretty pleased with these even if my shoulder isn’t so happy and I could of paused longer in rep 1 😏 β€”β€”β€” Needed a little motivation today thanks to @sheloukbristol & @liftingismytherapy00 for that πŸ‘ŠπŸΎ β€”β€”β€” Deadlift 1x3 242.5kg Bench 1x3 130kg #pb #strength #liftstronglookstrong #topperformanceltd #sbd #bdfpa #drugfreegains
More paused deadlifts. Trying my hardest to keep my back position tight on these and really trying to focus on using my legs more. Il keep chipping away ready for a 275+ deadlift this year. It’s gona happen πŸ’ͺ🏾 β€”β€”β€” 5x3 197.5kg β€”β€”β€” #workout #gym #deadlift #strength #powerlifter #sbd
Do you need a cheat meal to stay on track with your diet? I have mixed views on this and it would come down to the individual as to which approach I take. β€”β€”β€” When I get a new client I will usually ban cheat meals in the beginning if their goal is fat loss. Most of the time these people have been cheating for a very long time and that’s why they are seeing me in the first place. So why should I now let them think what got them there in the first place is acceptable? I would prefer to educate them on how to factor things into their diet that they want to eat while keeping a relatively balanced diet and staying within calorie limits. As their overall diet improves I may allow a cheat meal but I would still try and encourage a more balanced approach as opposed to craving all week for one meal. β€”β€”β€” On the flip side of this if someone is unable to stay on track without me allowing this cheat meal despite me trying other methods I would incorporate this into their plan. Ultimately I am here to get results so if this is going to get better results why wouldn’t I take this approach. I would allow a cheat meal with guidelines in place to ensure they don’t go on a complete binge and ruin a weeks work.. β€”β€”β€” When it comes to fat loss you should have more than one approach in your tool box. You wouldn’t go the the gym and only squat if you wanted big legs would you…
Given the fact I had the headache from hell and I’d trained for 3 days straight I’m quite happy with my top set of 197.5kg for 3. I would of liked it to feel smoother but as it’s only 2.5kg off of my max triple I know on another day I would have smoked these. Onwards and upwards. β€”β€”β€” Squats 197.5kg 1x3 Squats 182.5kg 2x3 β€”β€”β€” Had to drop my last set squatting with a headache was stupid 😏 #nakedknees #powerlifting #gym #alwayslifting #skwaats #bdfpa #roadto220
End of last weeks training Deadlift 1x3 235kg 2x4 215kg Bench 1x3 127.5kg 2x5 117.5kg Pin Squat 3x6 162.5kg β€”β€”β€” Haven’t benched much last few weeks due to some shoulder issues. Seriously not ideal for a poverty bencher 😏
It’s March already. This year is moving very fast and in a minute it’s going to be summer. People are booking holidays and thinking about getting into shape for this holiday. It’s time to stop thinking and start acting. Now is the time to start putting a plan into action. β€”β€”β€” Unless you know exactly what you are doing trust me when I tell you however long you think it will take to get into shape, it will take longer. Unexpected nights out (easter bank holiday), illness, injuries are just some of the stumbling blocks you will come across. Don’t assume you can undertake a 8 week transformation and be beach ready. β€”β€”β€” I get so many messages in the summer from people wanting to know how they can be beach ready in 3 weeks. These people are pretty much scared to smell food incase they inhale too many calories. And of course there are ways to rapidly drop body fat but they are not methods I like using and will only use them with certain clients if I really have to. β€”β€”β€” Start your diet early. If you don’t take my advice and end up having to wear a fanny pack to hide your belly on holiday remember that time Micah said start your diet early...
More paused deadlifts. Still not completely satisfied with back position but a slight improvement on last week. One thing for sure I’ve never focused so hard on keeping my lats engaged while deadlifting. Hopefully that adds some serious kilos. I’m seeing 18 year olds repoing out weights I find heavy @samkutipowerlifting πŸ˜πŸ€” β€”β€”β€” Pause deadlift 192.5kg 3x5
Squats are starting to feel fluent again a few weeks into this higher intensity block. 1-2 more reps left in the tank here with 190kg β€”β€”β€” Squats 190kg 1x3 Back Offs: 177.5kg 3x5 #getstrong #nakedknees #skwaats #lowbar #gym #workout #powerlifting
Fixing muscular imbalances πŸ›  I’ve been working @nh_fit4 in the gym for a few months now and over time some of her muscular imbalances were causing some issues. β€”β€”β€” After just one session I’ve managed to fix an ongoing muscular imbalance in her left shoulder. As you will see in the left picture her shoulder sits a lot higher which had previously been diagnosed as a leg length issue. β€”β€”β€” After assessing her I determined it was infact coming from the muscles around the shoulder and tightness in the right side of her back. β€”β€”β€” While we still have some improvements to make this was a great start to hopefully making her pain free and ready to make some good progress in the gym πŸ’ͺ🏾 β€”β€”β€” For sports massage and therapy services feel free to contact me or check www.top-performance.co.uk
Pin squats I don’t like these very much but il do what I have to do for the gains. 225kg squat is happening this year. Preferably by July 😏
Yesterday’s deadlifts felt really good. I had a lot more left in the tank but stuck to the plan. β€”β€”β€” When I haven’t lifted heavy for a while it takes me a few weeks to build my initial strength back up something me and coach @liftstronglookstrong have discussed and will be trying to rectify β€”β€”β€” 230kg 1x3 210kg 2x5
In order to get strong you need to be lifting heavy weights regularly right? Before I started understanding how to improve strength that’s what I used to think. I would regularly lift heavy trying to improve my lifts. I hit a plateau, none of my lifts were really going up for well over a year. Nowadays I understand strength training and I have learned that you can’t lift heavy all the time if you want to make long term progress. β€”β€”β€” You need periods of higher reps and lower weights to build muscle, to give your joints a break and to work on technique. You cannot work on technique doing heavy singles and doubles on your deadlift. Similarly if you want to build some wheels you can’t rely solely on low rep sets hoping your legs will grow. β€”β€”β€” People very new to the gym may be able to train heavy more often as their strength is improving near weekly. For us seasoned lifters we need to work a little harder for those strength gains. We need to lift smarter to be able to lift heavier. β€”β€”β€” I’m looking to get as strong as I possibly can and many of my clients have the same goals. When I’m designing training plans for my clients I have them lifting near their maximum a lot less than you may think. Is this the only way to get strong? No. Are they making progress and generally staying injury free? Yes. β€”β€”β€” Take home point, just because you are strong doesn’t mean you have to lift heavy all of the time.
When you think your back is straight then you watch the video and you aren’t what you felt like you were 😏 πŸ”΄ More work to do πŸ”΄ Pause Deadlift 4x4 192.5kg #deadlift #technique #sbd #strengthtraining #whatyoukiftingfam
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