Just getting my groove back and trying not to die in the process! 😂 I feel like I haven’t lifted in 10 years and it’s only been a couple of weeks! But I’m happy to be home in my favorite gym and be getting back into the swing of things! Next week I will be back into the program swing and I’m excited! 🤗🤗
The jury is in. I have to quit @10fitnessar
because my Instagram friends voted it so 🙃. Blatant #misogyny
are on display with the way they enforce a fabricated dress code. Swipe to photo 2, where you will see a trainer at the gym showing his entire midriff, while mine is exposed only a few inches 🤔 stay for more on my confrontation on Monday 😂
Just keeping it consistent with my once a month squat sesh. 🙃
135# bb back squats.
Last set of 5x5 at 75%. Wasn't sure how it would feel as it's been quite a bit since I've pulled anything remotely heavy, but it was a good confidence booster to end deload week. Mentally, these last 5 months haven't been easy and has taken some tolls on me physically. But lifting has taught me to pause, take a deep breath, and fight whatever's pulling me down. I'm not one to admit I need help, but I'm slowly learning to lean on others. There's not enough space to thank all of those that have been there. 4 weeks from meet day. We can do this. #jebensplc #silostrengthsystems #girlswhopowerlift #powerliftingwomen #upapowerweekend #mentalhealthawareness
i haven’t been to the gym in seventeen (17) days lmfao my stamina is back at zero. 135x8 ➡️ 155x5 ➡️ 175x3 ➡️ 185x1
I always wanna go heavy but coach @lop3s66
has me doin bitch work sometimes. 😅 I know it's for a purpose but still! Lol. Did a couple sets of 145×5 and 155×3. Moved fast and easy as shit. Excited to see where I'll be next year! 🤘🏽💪🏼🙃
70 kg - 4. Satz.
Nachdem die Konzentration beim 1. Satz überhaupt nicht da war (siehe meine Story), habe ich statt den geplanten 3x3 auf 4x2 gewechselt.
Ich weiß nicht woran das liegt, aber ich vermute am Pre-Workout (hatte einen anderen als sonst, mit Koffein), statt mehr Konzentration war ich eher gereizt. Vielleicht ist auch der Schlafmangel schuld, vielleicht sind das nur Ausreden, wer weiß 🤷🤷🤷
Auf jeden Fall sah der letzte Satz deutlich besser aus als der erste.
Habt ihr sowas ähnliches mit dem Pre-Workout mal erlebt? Ich muss ehrlich sagen, ich nutze ihn 1x/Woche wenn überhaupt, also eher selten. Und ihr?
#powerlifting #powerliftingdoc #powerliftinggermany #kdk #kdkdeutschland #lowbarsquat #lowbar4life #girlswhopowerlift #fitnessmotivation
Not my best lift this week. But i want to start sharing all sides of this journey for me. Every day is different, and today I was kinda on the struggle bus. But I still showed up. That’s what I care about. 🏋🏽♀️
170lb up for 5x2.
This is my least favorite variation, which is why its probably the most important that I do... why? 🧐
People don’t like doing shit they’re not good at. In lifting, life, whatever, but I’m trying to work past that.
I’ve told myself for awhile now that “I’m not good at conventional deadlifts, it’s not as strong as my sumo”
And I think that’s a reason why my conventional hasn’t really progressed in almost a year, I’m limiting myself.
I’ve also told myself:
- I’m not a morning person
- I don’t like training early
I squashed that morning person belief almost a year ago, I started getting up at 6 and getting my work done early so that I have the rest of the day to relax and let me tell you.... I love it😍
The training early thing I held onto until pretty recently, about two weeks ago I started getting to the gym around 9 a couple days a week and it’s been SO NICE getting out of the gym by 12 or 1 to do everything else I need to do 😅😅
These things we tell ourselves are limiting beliefs, and they TRULY limit us. Holding us back from our potential, keeping us stuck.
I challenge you to identify one of your limiting beliefs, write it below and work on it everyday this week!
Mine is that my conventional isn’t my strong suit, because in reality I have a great form and there’s no reason for me to hate it 🤷🏻♀️
What’s yours?? 👇🏼👇🏼👇🏼 #LiftWithCiarra
Telling someone what to eat is not coaching!
Genuinely helping people goes way beyond blindly prescribing a meal plan. Most people know they should be eating wholesome foods but the real issue is that they don’t understand what those foods are doing to their body or how to address the mental barriers & negative mindset they have around food!
It is my job as a coach is to not only work on particular behaviors that should be changed but to actively educate clients on WHY.
In my program I work one-on-one with clients to help change their relationship with nutrition and exercise not only for 12 weeks or specific period of time but for the rest of their life. 👉🏼I teach my clients to have a balanced and positive mindset around food. Nothing is off limits. They learn to eat at restaurants and social events while staying on track and achieving their goals.
If you are looking for help with diet and nutrition PLEASE make sure get you help from a coach who is qualified and provides you with evidence-based knowledge!
I put my time and energy into learning and providing the BEST quality coaching to each and every client.
I have room for a few more clients. Space is limited. If you’d like to get started send me a DM or email me firstname.lastname@example.org
I didn't know what to do today, so I asked @nunez3dmj
for a workout. 1x5 @8, which I overshot on bench, oops. And then 1x6 & 1x7 at decreased percentages. I ended up with 255 and 170 for my top sets, I haven't high bar squatted 255 in months! Things felt good 😁 I was all ready to take a week off from the gym, but being at nationals gave me back my fire for this sport, something that I had lost during my meet prep. So I'm going now because I want to be there, not because I feel like I have to go.
#somanyreps #backtovolume #matchharderthanme #thestrengthathlete #teamtsa #girlswhopowerlift #powerlifting
Staring at death right in the face 💀
Switching things up a bit and trying sumo for my deadlifts. Feeling good so far. Might have to keep it like this for good.. 🤔
Front Squat today @ 135 lbs
Swipe Left to see me fail miserably 2 months
ago when I first attempted 135
My form was TERRIBLE
shoutout to @travsdoghouse_
for the form pointers
310 x 1 @ <6
Happy to be home with my people 👨👩👧👦
Okay if you saw my story you know how bad I wanted to lift 135 but it just wasn’t gonna happen. So here’s a super ugly 125. My butt came up, I barely got it by myself, IT WAS ROUGH. Got some work to do before Feb 23rd but it’ll get done 💪🏻💪🏻
Watermelons 🍉 are working, learning to use my glutes to drive from the bottom 🍑- we just got a plain ol fruit salad happening here 😊
Bench press 50kg 5 sets x 1 rep
Max deadlift attempts.
1st - 265, 10 less than the inadvertant max I did last month.
2nd - 270
3rd - 275, felt easier than a month ago
4th - 280
5th - 285 attempt, pushed a burp out and laughed...
6th - 285, made it
Didn't attempt for more, because my body said to stop and chill. 15 lbs away from 300, my end of year goal! We started at the beginning of the year, and 300 felt ridiculous to aim for, but it's suddenly so close! #pinupatthegym #girlswhopowerlift #strongwomen #deadlifts #powerlifting
A great post on how to get stronger and how to look for signs of strength when you feel demotivated by results not being immediate! Keep working hard! It will pay off 💪🏽🙏🏽🌹 -
for more daily content -
How to get stronger by - @syattfitness
☕️It's easy to get caught in the mindset of expecting see your strength go up every time you go to the gym.
🦄Because, when you first start out, your strength *will* go up nearly every time you go to the gym.
🦄But the stronger you get, the harder it gets to gain strength.
☕️In the same way you can't expect to lose weight every time you step on the scale, you can't expect to gain strength every time you go to the gym.
🦄And in the same way losing scale weight isn't the only way to know you're losing fat (measurements go down, bf goes down, clothes fit better, you feel better, look better in the mirror, etc)...adding weight to the bar isn't the only way to know you're getting stronger (use better form with the same weight, do more reps with the same weight, feel stronger with the same weight, get less fatigued, etc).
☕️All of that aside, I want you to remember one very important point.
🦄You probably got "hooked" on lifting because you loved it. You loved how it made you feel. You loved how empowering it was. You loved the process of getting stronger.
☕️Now, if you find yourself getting stressed out or worried or concerned or angry or demotivated because you aren't getting as strong as you'd like as quickly as you'd like....take a step back and re-evaluate.
🦄Breathe. Smile. Relax.
☕️You do this because you love it. So don't let it become another stressor. Enjoy the process. Take it all in stride. Keep on going <3
#alwaysoptimal #sfinnercircle #syattfitness #strengthandconditioning #strength #strengthtraining #strengthtrain #strong #strongman #strongwoman #powerlifting #powerlift #powerlifter #powerliftingwomen #weightlifting #weights #chickswholift #ladieswholift #girlswholift #girlswhopowerlift #bodybuilder #bodybuilder #bodybuildingcom #muscles
6x3 at 65kg coming up like butter... Saturdays are a good day to bench!! 😃
Schedule was a little off this week. I think I adjusted okay. 🤷♀️ Today we hit 305 after hitting 300 because I was lacking a little confidence in myself. 🤦♀️ 285 was a little off and should have just gone with 305! But we live and we learn. I still hit 305 bitches! Back down set was 1x2 @ 285. Second rep was a tad high but I'll take it. Sumo block pulls are looking nice as well! 5 weeks out! Well I guess you can say 4 now that this workout is over and done with. Cheers to the weekend! 💪🏋️♀️😊 @wongstwong
#girlswhopowerlift #powerlifting #squats #thanksgivingthrowdown
Today I benched 20# from my goal!! I'm trying to bench my body weight again (130). That was my previous max on my bench a couple years ago and I'm motivated to beat my pre-baby self! 💪🏼