Why conform when you were born to STAND OUT? 💥
I'm still here an still grinding away at it. A billion setbacks and a new program later and here we are. Hit a deadlift PR of 300 X 2. HECKIN FINALLY!! Bench PR for 175 X 1. HECKIN HECK YEAH! Squat 295 X 1 is nothing new but I hope to hit 300 again next week. All done sitting at about 140 lbs.
Been running Calgary Barbell's 16 week program and really enjoying it. I'm on week 14 at the moment. I feel like I tend to progress well with med/high intensity + volume (waddup Texas Method volume day) so if I run it again I'm going to play with some of the numbers. Finally getting close to some big girl numbers though!
Progress is not linear, I'll tell ya what.
#powerlifting #deadlift #squat #benchpress #girlswhopowerlift #ﬁtness #mybackstillhascrazydomsfromdeadlifts
Just did some sprints this morning 🏃🏻♀️ thanks again to @booteca_
for sending these! I’m not usually a fan of scrunch leggings haha but they help out the glutez a bit 🤷🏻♀️also v flattering and comfy. .
ps I’m in need of a joke or two, plz tell me one and I’ll give u a virtual hug 🤗
Every once in a blue moon I have a decent deadlift day. 255 at RPE 8 for an ezpz lil rep PR. Been trying to be more aggressive mentally during my setup. Adrenaline helps.
You guys seem to like my butt transformation lol 😂 two years ago on the left (already 2 years into it at that point). Weight difference 50 lb. 🔑🔑🔑LIFT HEAVY SHIT OFTEN.
One of my most frequent recommendations to patients is at the end of their regular sets to break it down and do one set of single arm or leg.
Our body is great at hiding weaknesses. When perform double limb exercises, the strong side can overpower the weaker limb and make it appear stronger. Even in the case pictured here where the machine arms are separate, by performing them together I can create stability, again hiding weaknesses.
Give this a try the next time you’re in the gym and see if you discover anything!
Готовимся с Танюхой @mazar_powerlifting
дальше и на этой неделе получилось пожать 100кг на 4 раза. Личный рекорд! Пожала хорошо. С запасом. В тяге отработала спокойно 160кг по 3 повторения в 5 подходах. Вверху практически не фиксируется так как после приседаний в понедельник вылезли конкретные синяки на обеих икрах. На разрыв не похоже, видимо просто лопнули сосуды, но тем не менее полноценно тянуть не получается и приседать придётся в пятницу без бинтов точно, а дальше будет видно. Обидно, но такое к сожалению бывает. Собственный вес 67,5кг
How am I always so happy?🤷🏻♀️🤔
I get asked this very question almost once a day!.. let me start off by saying, that I don’t always feel happy... I do ALWAYS try to be happy though!😊
I do so by choosing to be happy. It’s a conscious decision day in and day out. No one else has the ability to make you happy. That’s on you, peeps! I have done this by choosing to participate only in the things that are nurturing and not participate in things which are toxic to me. Like, no thanks✋🏼
This world is a hard place. It can be scary and evil. There’s much to be negative about, to complain about, and to worry about. But there’s so much more to be happy about, be positive about, and things to celebrate!🎉
This is not to say that I don’t fall sometimes. But I’ve learned to pick myself up, dust myself off, and continue on my path with a big ol’ smile!😁
I now see the world through rose coloured glasses and I am at peace.
I make no apologies💁🏻♀️✌🏼😎🔥🔥
Thank you for reading, please come again😆
#holistichealing #selfimprovement #fit #lifegoals #fitness #fitnessgoals #girlswhosquat #fitstagram #girlswholift #growth #powerlifting #girlswhopowerlift #selfie #grow #gains #selfcare #strength #selfdevelopment #girlswithmuscle #fitfam #feelingmyself #fitmom #fitnessmotivation #momswholift #selfawareness #fitgoals #grind #powerlifter #goals
Squat stance deadlifts. These actually felt strong and stable.
Was this a subtle message from @wcsp_labgym
to widen my normal stance? 🤔 'cause I just might.
Also, Operation: 2 More Upper Body Days has already yielded results. Will continue.
Meet day imma be jacked.
Strong is fun. Girls can have muscles. #fuckyourstereotypes
when you’ve been going ham on back work for the last few months..😳 #dang #gome #bigbackbigtotal
video 1: floor seated resistance band face pulls FTW 😍
video 2: dips. not back work, but i’m seeing things i never have before in my back 😁
video 3: pull ups aka one day i’ll do these unassisted 😱
Rest day today so here have some of my accessories from my squat day 💁♀️
Stiff leg Deadlift - max reps@85
= 13 (pb)
Ssb good morning - these are weird and I don't really feel them in my hammies yet, I'm assuming weight is still a bit light 🤷♀️
& Max reps @ 42.5 = 20, couldnt fit whole vid in 🙄
enjoying the sun after training chest hehe x
Week 29 of babybuilding 👶🏼 Slightly scary that in potentially 11 weeks we could be responsible for a child 😲
More & more people are commenting on how big they think my baby will be (even the lady in the m&s garage 😑) SHE MIGHT JUST BE TALL OK 🙄
Managing to get into the gym 3 x a week max, but pelvic pain has turned up a notch this week.. so while I desperately want to do more, I know carrying this 👸🏼 around all day is a workout in itself so 🤷🏼♀️
Program said yoga and shit so yoga and shit we did. Focused on shoulders and neck because that is where I seem to be holding the most tightness this prep. Usually it’s in my lower back from previous injuries so this is new! This flow was just something I did off the top of my head and it felt amazing. Also everything looks way more fun when you time lapse it! 🧘🏻♀️ Cameo: Izzy and Phil...can you guess which dog is which? 🤔
#powerlifterswhoyoga #yoga #shoulders #morningflow
On Monday, I got so sick I couldn't leave my bed. On Tuesday, I woke up before the NyQuil wore off, and was stuck in a brain fog. On Wednesday, I overslept thanks to anxiety. But today, I put on my leggings and a soft cotton tee I made it back to the gym for leg day. It felt so nice to be under the barbell again. And tonight I get to teach my #POPPilates
class at the Midtown 24 @ 8! My body is full of energy and I am so ready.
Ever since I started powerlifting 5 years ago, so many doors have opened for me. One of my fave doors is a community that feels like home. @celiamarieg
and I met on IG and have cheered each other on from afar and I was lucky to meet up with her when I was in CA earlier this week. She is a total badass who is strong AF, works at Planned Parenthood, and is in the medical corps in the Army National Reserve. I admire her and lifting at CT Fletcher's gym and then sharing a beer with her truly felt like home. Looking forward to sharing space with this gem again soon 💜
Sets 2 and 4 of 4 x 8
8s feeling pretty smooth today. Fuck me it's about time I felt comfortable with squats again😂
Focussing on not sinking my ass to my calves seems to be working... felt like I didnt even lift anything if I'm honest haha .
#Squats #FemaleLifter #PowerlifingWomen #teamPB
One of my favourite movements for better glutes (and hamstrings).
Since incorporating these in my leg days about half a year ago, I’ve noticed an incredible difference in my legs and glutes. 💁🏻♀️People often neglect hammies and mainly focus on the quads, but you’ve got to work all muscles to get the all round gains. 🍑
Straight outta “Telemundo presenta...” with my dramatic ass at the end 😂. Regardless, this amount of volume is just stemmed from sociopathy... don’t @ me
Twig - Beefy, and lovin' the hell out of it! 💯
Didn't retest my deadlifts tonight, but I did touch base with 2 attempts. First being my potential opener at 275, and next being 315.
Of course there is still plenty of time for that to increase but I'm happy with how fast 275 flew up. 💯
Get yourself a person who looks at you the way I look at sticky buns. That's love.
Apparently dudes find this guy attractive, and since 70% of my followers are dudes, you're welcome. For an extra $20 you can touch his butt.
The face you make when all your clients are competing in a transformation challenge while you're posting waffles in your story 🤠 .
(Let's be real here, @caroleoneil
called me out 😂)
What's the longest you've gone without doing a poop? #Melfie
Where are all my sinners at, though?
I never liked my shins anyway. 143kg@72kg
Ive been involved in powerlifting for close to 4 years now and what this logo means to me is nothing I can even describe.
Ive watched the team grow from strength to strength especially in the last 12 months. We are ready to embark on a special event for our team the European Championship in Lithuania where 7 of our guys and girls do us proud and represent Ireland on the biggest stage in Europe.
Ive never seen a buzz like it every single person going has been smashing it and rounding up training better than expected and the atmosphere is electric. The standard these guys are upholding is causing a knock on effect and the whole team are smashing pbs left and right.
Its great to see the support they give each other and how much of a family that we have become.
We will finished the year as it was intended a strong turnout and solid displays all around.
One last thing…. Expect a heavy Strength Militia presence come Open Nationals in February
Overcoming fear of meet day.
a born competitior ready to hit the platform with laser focus
This is something I talk about so much in the gym. If you have ever rocked into a competition and looked around and see people who you follow on instagram or have seen in person warmup. You feel something come over you, it may be nerves it may be pressure and it may even be excitement but as long as you don’t let the energy Chanel towards negative then its good.
This past year at Worlds during the 72 class when Bronagh was about to warmup, It was chaotic in the warmup room all the big guns wanted to make there presence felt so you could cut the atmosphere with a knife. You had people like Ana and Annika looking to stamp there mark in the most competitive 72 battle in the past few years. To be honest as a coach I loved this atmosphere - It was real as it gets at the highest level in our sport and here we are submerged in it. I always say in big competitions theres nothing like the feeling you get as a coach so I can only imagine how the lifter feels as they take it in their stride.
I have also seen the polar opposite. Lifter seeing what its like to be a meal in a lions den during feeding time. They feel uneasy underprepared disengaged with the situation unfolding before them. All types of thoughts racing through there minds. If they take a second to appreciate that every World Champion walked a mile in their shoes at one point in there life whether it be on a World Stage or a local regional meet.
With our upcoming Mindset seminar in January we are going to tackle and address why you get competition anxiety. How you can improve your approach to a competition and what steps to take. If this is something your interested in drop us a DM and if not I hope you enjoyed the story
At Strength Militia Systems we consider many different factors when Assessing a Lifter in the sport . Recently our coaching team has became very aware of the lifters mental game and the outside life stress that a lifter can have. .
We believe that each lifter has an individual Journey and each must be valued in that way. We deliver results through the goals the lifter tells us as coaches .
We produce begginner programmes to more advanced programmes its importanr to know where the lifter is at and what they need to take them from A-B. . .
As a powerlifting coach im learning my lifters every single day and thats what is most important for the lifter . .
Find us @
Too many of us will grow old with the envision that we should’ve done better when they where younger. Life lessons are learnt every day month and year in our life. —————————————— The 25 year old us can teach the 15 year old us a few lessons and the 40 year old us can teach the 25 year old us 100s of lessons. ——————————————- The most cliche thing to say is make everyday count. There is a lot of power in this statement. If we are stuck doing the stuff that we are comfortable doing out of paralysing fear life will pass us by in a blink of an eye. —————————————— Make everyday count and challenge yourself constantly. The days will be meaningful and fulfilling.
Using the right equipment in powerlifting can get very confusing . Especially for new lifters . The basics is usually footwear knee sleeves and belts . For each lift it may vary .
For squats its mainly foot wear and squats that has the biggest impact on the squat someone with tight ankles and limited mobliity may need squat shoes whereas others can use flat shoes . But it all depends on the individual and what feels comfortable . For bench its usually the best footwear were you can feel your legs engaged.
Sleeves if your a powerlifter and your getting programmed for a goal in sight i always suggest to wear sleeves for anything over 75 % . My main reasons are to get used to bounce out of the hole and to prevent any injuries.
Belts you will learn with time how great a belt can be especially for protecting your spine and making you more aware of how and when to brace . In deadlift not wearing a,belt for a period of time then going back to it sometimes result in lift feeling unusual and uncomfortable for a while .
Be consistent with the equipment you use in the training find what works and stick to it dont chop and change as it could mess your lifts up especially if your close to competition try and stick to same footwear and belt .
Everyday in training should be as close to a competition day you need to get used to how things will feel .Use your equipment and stay consistent with same belt , sleeves,shoes .
Top bench tips/cues
1. Think about bringing your chest to the bar, keeping that tension control and decreasing range of motion .
2. Push through the big toe. This creates a lot of quad tension and creates leg drive.
3. Push back. We don’t want our bar path to be straight we want to push back to the angle .
4. Squeeze the shoulder blades together, creating a nice tight upper back. Tension is key.
5. Pull the bar apart and start the decent.
These are some basic ques I use for lifters.