#girlswhopowerlift

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Was going to try 3x8 145lbs but put all my effort in rep 8 of the first set. It felt like eternity trying to lock out that last inch but it was just 8 seconds. In the end I did not get it and I wonder if a lift off would have made the difference, but I should have had a spot either way. Got 6 & 5.5 reps on the following two sets. . . Accessories: 4x8 incline DB bench (40lb DBs), tricep dips, biceps 💪🏼 . . Off to study algorithms and numerical computation 🤓 it’s finals week at WWU!
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Tonight I was in the zone!!! After my belt-less top sets I hit 3x1 at #225lbs y’all squats have been a challenge for me but I’m starting to be a lot more comfortable with them !!! I still have a lot of work to do but this made my week!!! Coach/program @_daniel_ishii
Late lift, late post. Squats are slowly becoming my friend again. Felt pretty good today. 3x8, first and second set shown. First time at @spartagymwestbury and it was dope 🤟🏽 . Haven’t squatted in front of a mirror in god knows how long 😅, Idk how to count so my first set was accidentally 7 reps and my second set was accidentally 9. 🤦🏽‍♀️ #teamjoeyflexx @joeyflexx7 #gotdepth ? #girlswholift #girlswhopowerlift #gwpl #squats 🎥 @_josevidal21_ @d_sisco516 🙏🏽
Not really tryin' to talk about it.
First day of my new block. Top set of squats @ 87.5kg (192.5lbs) for 6. I’m surprised how well these went, my body feels like it’s been hit by a train 😓 And Pause bench for 2x6 @ 45kg #death #squats #squat #legday #legs #bench #benchpress #gym #gymvideo #strength #motivated #motivation #cpu #apu #powerlifting #powerlifter #femalepowerlifter #girlswhopowerlift #iifym
Congratulations Lily❤ #kidswhopowerlift #kwplgoals #girlswhopowerlift #kidswholift #powerliftingkids #squat #bench #deadlift #usaplyouth #usaplaz #Repost @her_culesfit • • • Lily’s best lifts from the Sonoran Desert Showdown in Tucson, AZ! Her best squat was 32.5kg, bench was 17.5kg, and deadlift was 47.5. She finished with a 97.5 total! She absolutely killed it and I’m so, so proud of her! ❤️
This is where it all makes sense. This is our therapy, our escape, our “quiet time”. The clink and crash of barbells and the pounding of weight. The feeling of pure POWER when we can make something HEAVY move just with our own body!! This is just...the best. 💚💪💪
can you tell what my favorite lift is? 🤷🏻‍♀️‼️ {185 1x3, 195 2x2, 205 3x1} #idonteven
If you ain’t talkin’ snowman Christmas socks, I don’t wanna talk - - - - - - (I’ll call you back)
130kg/287# for a conservative single @ 8 (kinda.....I mean, almost...like, a fast 8 😅) and then 127.5kg/281# for 4x2. Not too shabby for squatting two days ago 😛 @shane_drozdzak
When you don’t want to deadlift, but end up having a dope lift😏😛 Ps. Shoutout to insta for making the quality absolute poop
Squats 10 lb heavier than last week and somehow looking better (coaching is a good thing). 4x4 at 245 with @rageagainthemachine. #girlswhopowerlift #powerliftingwomen #womenwholift #demileighfitness #squats #skwaats #skwaaats
Shitty quality pic for shitty body😂 anyways honest this is what I look like right now, I can’t even tell you the last time I ate something good for my body, definitely not feeding my self the right food and it’s catching up to me, also have been out of the gym for a while now, they opened a new gym close to where I’m staying in Bakersfield so going there now! So maybe we will see some more gym pics soon! . . . . . #girlswhopowerlift #squats #glutes #quads #legs #deadlift #bench #goals #fitness #dedication #booty #growglutes #nastysquat #gracefitguide #nastassia #gluteguide #goldenfitness17 #gains #legsay #apemanstrong #tehachapi #california #fitness #fitspo
Went from zero to full speed ahead with pull-ups this summer, finally got 10 unassisted, then crashed down to minimal, whyyyyyy?! 😩 Trying to work back up to moderate, and might be falling a little bit in love with wide grip. 🤗💪🏼
PR alert! 190#x1 . Went for 2 and got an ugly fail that I cut out, hah. Eyes on 200#. #powerliftingwomen #btcfpowerlifters #girlswhopowerlift
Another day, another #bench session✨ My body is fighting me - you can see it. I'm thinking so hard, "2nd rib, 2nd rib, 2nd rib" 🎥last set at 110lbs #bencharch 🌈
Skwaaaaats 🤙🏼 this was my top set at 185lbs. Power gut is alive and well. I think this was my absolute 10rm last meet prep and I had a few good reps left in the tank so that’s pretty cool 🤘🏼😈 - Things are movin.
Pain free squats tonight 🙏 don’t neglect your mobility friends, cuz when you least expect it old injuries will come back to haunt you. Lesson’s learned and I will be doing my mobility religiously again like a good little athlete 😇. Psyched about how fast this top set at 208 moved and so excited to see how much my lifts have improved in 3 weeks from now. Getting a bit more fluffy then I’m comfortable with atm. Some days I’m rocking the weight gain, some days I feel like a potato who lifts. But I know that weight gain is temporary and necessary at times if you wanna gain muscle and strenght and yes even the “dreaded” fat gain. Gaining fat isn’t always a bad thing even if the media portray’s it to be. Sometimes gaining some body fat is the healthiest thing you can do for your body. I used to be so scared of gaining weight when I was training purely for aesthetic reasons and stuck in a never ending restrict/binge cycle. But now that I’ve gained control over my eating habits and know exactly how to manipulate my training and nutrition to get the results I’m desiring it’s simply something I do to be more competitive in my sport. My goal is to get strong as heck and I’ve accepted everything that comes with it. The good and the bad. So if that means gaining a little bit of extra body fat then I’m 100% cool with that. ✌️ #powerlifter #powerlifting #rhn #iifym #caloriesincaloriesout #macrocounting #registerednutritionist #gwpl #girlswhopowerlift #bulking #bulk #offseasongains #offseason #cpunats2019 #cpunationals2019 #squats
Look who finally stopped skipping leg day this year, lol. Focused on my weaker areas since I graduated from BMT (basically took a 2-month break from powerlifting) and worked my way from the ground up. Injuries, bad habits, and imbalances washed out, but we still got tons to improve on. Thanks, coach ✊🏽 @optimaltrainingsystems January 2018 ➡️ December 2018
Workin on some sumo technique lately. Nowhere near perfect but getting better each time. Big thanks to @tanmancan for being my rock and always supporting my goals. #uspapower #sumocheater #girlswhopowerlift
Squats felt pretty good tonight. I was fighting a head cold for 2 weeks so I’m finally feeling strong again! 215x5 #girlswholift #fitchick #fitnessmotivation #fitness #progress #nevergiveup #strongwomen #girlswhopowerlift
Squats felt smooothe like butter today! 1x5 @245 for a PR. 👊🏼
I was talking to a new client recently about some struggles she was having with her bench press. Her story sounded very familiar to me. She had the exact same issue with the bench press that I had when I first started. Bench press gave me trouble for a long time. I knew what I was supposed to do, but I struggled to do it. My bench set up LOOKED nice, but as soon as I would go to press, I lost all tension and things got messy. It wasn't until I implemented this quick tip that bench finally "clicked" for me. 'Pull your shoulder blades into your back pocket.' - This simple cue accomplishes a lot. With your scapula or shoulder blades locked down, your back will stay tight and your shoulders won’t protract, or roll forward when you are press the weight. Now you can engage your lats and upper back, something that seems near impossible when pinching your shoulder blades together incorrectly.
Congrats to @drewskii99 on a class win and great meet this past weekend hitting a 396# squat, 341# bench and 523# deadlift. #brainsandbrawnathletics #BABA #ChampionsByDesign
And we are back!!!! First day back. Honestly was dreading it as I was scared I’d never recover but here we are and everything felt good. Good ole conventional deadlifts 5s. Deadlifted out of my hat so real/wild Zoe appeared for a minute. Also squatted in flats for the first time in forever and I loved it. Ready for a long and successful off season. . . . . . . . . #powerlifting #powerlifter #fit #fitness #instagramfitness #traindirty #strong #girlswholift #inspire #motivate #dedication #beastmode #abs #gains #igfitness #fitspo #healthy #fitnessaddict #peachgang #girlswithmuscle #deadlift #michiganbarbenders   #gym #girlswhopowerlift #fitness #bodygoals #juststrong #blackgirlmagic #gwplgear #powerliftingmotivation #conventionaldeadlift
Accidental PR last night cus I don’t know how to count‼️ 250x4‼️ squat bar and kilos. finished my last warmup set at 200 which felt amazing. Got under the bar and was like wtf and got four. I was beating myself up over it until I realized it was 250🤨 second video was my 225x5x5 like it was supposed to be #squats #squat #squatbooty #squatlife #bootybootybooty #lift #liftweights #roguefitness #quads #hamstrings #weightlifting #girlswhosquat #girlswhopowerlift #powerlifting #power #powerlifter #powerliftingmotivation #powerlift #getstrong #strengthtraining #5weeksout
Well...I’m just going to believe that reps 2-6 of my top set of squats looked similar to the first. 🤷🏼‍♀️ Knee valgus has certainly improved. - 170x1x6 & 160x4x6 - Once my dream was to bench triple digits for one rep. Today I can do a few wide grip. 👈🏼 #progressnotperfection
🎉3 plates finally!🎉 145kg for 4x5 felt so heavy and the first couple of sets felt a bit high because my hips were really tight so I made sure I sank them 🙄 thank you @wheels92 again for ripping my knees off and making sure I didn't die 😂 . . . . . #squats #ripknees #reps #roadto200 #powerliftingmotivation #powerlifter #powerliftingwomen #girlswhopowerlift #tattooedwomen #tradtattoos
295x4, x3. & 280x3 & 2x2. don’t let any of this fool u i’m still clueless when it comes to squats ☺️ i’m just trying to be the best me i can be 💕• • • • #squats #powerliftingwomen #girlswhopowerlift #roadtoarnolds #motivation #fitfam #squatday #heavyday #squatheavy #legday #squatday
275# 4 sets of 6 for main working sets felt so good! I have nothing interesting to say 💩. Why are captions so hard? 🥺 • • •• •• ••• ••• •• •• • • #squat #girlswhopowerlift #powerlifting #uspapower #battleofthebay #sbd #hamstrings #squatbenchdeadlift #pr #strongereveryday • Coached by @emery_mullen
#Repost @suzy_savage with @get_repost ・・・ There is a huge disconnect between health and fitness in the Black community especially. So many of us think about losing weight to fit in a dress or bikini or to have a ”snatched waist” but don’t care how that is accomplished. We look to fat burners and diuretics (teas) to give quick, yet unsustainable results. The lack of health education paired with “influencers” pushing their favorite products on us has led to a society of instant gratification seeking, yo-yo dieters and 6 week challengers. I’m here to tell you that skinny is not synonymous with healthy. Being thin does not guarantee strength nor endurance nor life balance. Your health journey should come from a place of self love. You should focus on all you want to gain rather than lose. Gain muscle tone, gain power, gain speed, gain focus throughout your day by balancing your blood sugar with protein and fiber rich foods. Gain the energy to play with your kids after work. Gain the knowledge to fuel your kids properly so that they’re not acting out in school and being labeled ADHD or known for behavior problems when they’re just cranky because you gave them a pop tart for breakfast and their blood sugar sky rocketed then they crashed and put their head down in class. Don’t fall for the medical system telling you that high blood pressure and type 2 diabetes run in your family. Anyone who lives on fatty, processed foods with high sugar content is susceptible. Anyone who doesn’t eat a balanced diet and exercise routinely can develop these. And they’re reversible. You don’t need life long medication. You need to treat your body as if you understand that it’s your only one. My goal is to help our community Redefine Health. Creating @betterbodies757 was the first step. If you don’t know, I help women take hold of their health and fitness by losing their excuses and educating them on how to create a healthy, sustainable lifestyle to achieve their short and long term goals. I’m offering a new service aside from our transformation program for a limited time discount for 5 ladies ready to make big changes. Click the link in my bio to learn more @suzy_savage
And so the silent squat competition continues.... 🙄 235# for six. #literallyfml #squat #gym #fitness #powerlifting #gwpl #powerlift #girlswhopowerlift #strength
🔄Lather, rinse, repeat. 🔄 • • • Today marked the start of Hatch week 4, and all this volume is starting to catch up with me. Anybody wanna remind me to never do heavy volume two times in three days next time? Or alternatively, anyone wanna stand behind me while I squat and scream, “THIS IS HOW YOU GET TO 300!” in the spirit of “THIS. IS. SPARTA!”? Anybody? • 🔹Video 1: Top set of back squats @220lbs x6 (Yes, I know my depth was iffy on one or two. Fatigued hip flexors are a bitch.) 🔹Video 2: Top set of front squats @140 x5 🔹Pic: Me, with bags under my eyes, wishing @gingerfit512 was downstairs squatting with me. 😩
A better shot of my 137.5kg/303lbs squat. ▪️▪️▪️ Me to Me: I'm gonna stop chasing arbitrary numbers and just try to be stronger than I was yesterday. ▪️ Also Me: make this ur opener in April or else u suck. ▪️▪️▪️ #girlswhopowerlift #gwpl #usaplmn #usapl #squat #63kg #strongnotskinny #notstrongforagirljuststrong #bemorenotless #strong
Working on my Snatch-grip rows today, which are definitely something different for me. Today’s workout: Bench 3x1 @ RPE 9, then 3x3 @ 100lbs backdown sets. Close-grip Bench 3x8 @ 90lbs. Snatch-grip rows 4x8 @ 95. Abs: 3x10 hanging leg raises. I rushed through my close-grip bench and didn’t keep my elbows tucked very well. Room for improvement on those! Next time!
Jack Jack is the best spotter; he’s got my back #girlswhopowerlift #puglife
Dropset🔥
Tonight’s shenanigans include a top set of 195x3, and back down death by volume 🤣 Wasn’t a spot on bench day, but definitely on the right track :) #progress #chicksthatbench #benchpress #gwpl #girlswhopowerlift #abcstrong #abc #americanbarbellclub #uspa #uspafl #strong @the_traveling_warrior @kheycie @chicksthatbench
135 for 29. Kind of annoyed I failed at 30 🙄🙄🙄 Just messing around until Groove Cruise now!! @xstayxupx @ivnman
After a week off with traveling I wasn’t sure how today was going to go, 190x3x5, last set 6 6 weeks out until go time! #hvrawathletics #squat #backsquat #strongerunutrition #strongeru #girlswhopowerlift #girlwholifts #powerlifter #usapl
On the road to 200lbs! 🙌 1x5x85kgs. (Only 4 pictured since I had to tighten my belt. It was so loose here.) didn’t get a video of my squats but 5x3x125lbs. And bench is getting better! 3x5x72lbs! #powerlifter #powerlift #powerlifting #deadlift #deadliftface #startingstrength #girlswhopowerlift #womenwhopowerlift #womenwithstrength #gwpl
timehop showed me my first ever documented instathot pose wow real amateur hours!!! body recomp & about a 40 (forty) pound weight gain 🤪
I’ve been sick lately but hopefully tomorrow I can get back into my routine! Never Quit!💪🏻💰 • • • • • • • • • • •#jetperformance #squatsonsquats #girlswhopowerlift #squatbenchdeadlift #powerliftingwomen #uspa #flex #workout #gym #fitmom #quadporn #momswholift #strongissexy #sick #neverquit #fightorquit #grrrlarmy #gwpl
350x2 @ holy neck veins 😂 Little tougher than I was hoping for, but joints were feeling pretty achy today so I'll definitely take it! #GirlsWhoSquat #TrainUntamed #ConquerTheWeights . . . #untamedstrength #strongsleeves #sacramentoca #916 #girlswhopowerlift #gwplgear #upliftandliftheavy #grrrlarmy #strengthforall
Matching outfit number three. 😊 Leggings from @ethos_co (need more...) and @creampaiyokai socks!~ . 😭 Maybe I should try and plan my squat deadlift days for the weekend, but here I am. I find that towards the ends of my set I forget to brace. . 155x1x3 felt good but my last set of 140x5x4-5 felt like absolute BUTT and even with a belt I definitely wasn't as tight as I should be. Second squat video I lean forward a little in the end, but I'm sitting back better, feeling my heels. Have to keep my chest up... Maybe start to add front squats. Last video deeeeefinitly just tired and posting for accountability 🤣 . Just tired from squats and awkward chipped nail from my fail video clipping so heres some 175x3x3-4 first and last sets shown. Goal by summer... One baby pull up, but I don't wanna invest in bands LOL so here's to crappy negatives and lat pulldowns 😭 . #xxfitness #xxfitnessrecomp #fitness #gwpl #girlswhopowerlift #girlswhoweightlift #girlswholift #powerlift #powerbuilding #powerlifter #progress #progressnotperfection #strengthtraining #gym #legday #squat #squats #deadlift #sbd
High school freshmen and sophomore girls squatting over 200 pounds for work sets, normal right? Because we have a gym full. #westminsterstrengthandconditioning #startingstrength #strongculture #strongnotskinny #girlswhopowerlift
Second last session with this beauty, and it's been a blast. No matter the challenge, she accepts 💪
🌞😬 hi a bunch of accessories after all of this Bench 5x6 110kg/242lb Widegrip bench 209ish lb Deficit dead’s 5x2 155kg/341.72lb #beanboiz
𝔄𝔩𝔩 𝔴𝔦𝔱𝔠𝔥𝔠𝔯𝔞𝔣𝔱 𝔠𝔬𝔪𝔢𝔰 𝔣𝔯𝔬𝔪 𝔠𝔞𝔯𝔫𝔞𝔩 𝔩𝔲𝔰𝔱, 𝔴𝔥𝔦𝔠𝔥 𝔦𝔰 𝔦𝔫 𝔴𝔬𝔪𝔢𝔫, 𝔦𝔫𝔰𝔞𝔱𝔦𝔞𝔟𝔩𝔢... Sorry, body is tired from lifting so I’m going to post as many selfies as I want. 😏 #malleousmaleficarum #witchhammer #hammerofwitches #childrenofghost #cogwcw #hailghost #thebandghost #apaletournameddeath2018 #ratsontheroad #wcw #altgirl #girlswholift #girlswithtattoos #ghoulswholift #ghuleh #sufferlittlechildren #cardinalcopia #vvitch #womensstrengthcoalition #gwpl #girlswhopowerlift
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