575x1 @ RPE lol to wrap up heavy squats for this prep. Opener territory, felt great, moved great, everything is great. Finishing openers tomorrow and Thursday, dropping some fatigue, and dialing everything in for the big day. Big things coming. @stachemass @lift_the_dead @austinkeenemachine @brandon_pier_
are in my presence for hours a day and still haven’t switched gyms. @zonesmellingsalts
Still getting a bicep pump on low(er) calories, coming off yesterday's rest day. Let's crush this week 💪💪 #Shred40
Week 3 Day 1
Squat 257.5KG (86%) 4 Sets of 4 Reps
Bench 150KG (83%) 3 Sets of 5 Reps
Tempo Bench 137.5KG 3 Sets of 3 Reps
Brilliant session @jurassicmuscle
with @_shaneflowers @luke_tolman_powerlifting @elliotstone_
Im loving how well my squat has come along recently hitting some huge volume PB's at the moment.
Also bench has come a long way the last few months I remember hitting 150kg for one not to long ago now 3x5 paused for easy reps 😊😊😊. COACH:@_shaneflowers
So I took this video of my board bench from today more specifically for some of my lifters—I wanted to show a few things:
1) when I’m setting up, I’m intentional about digging my shoulders into the bench, squeezing my shoulder blades together.
2) Once they are in place, I get my hands in place, feet rooted to the floor.
3) Once they feel steady and I feel like I’ve built a solid arch/foundation, I think through engaging my lats as I unrack.
These are a few things we’re going to work on this week so I figured I could show you and start the dialogue.
For the record, I do NOT claim to be an expert. I consider myself a perpetual student of powerlifting going on 6 years now competitively. There’s always room to grow and improve and things to work on. But I like bringing my lifters along on the ride so we can get stronger and better together.
#powerlifting #powerlifter #powerliftingwomen #powerlift #girlswhopowerlift #gwpl #progressnotperfection #howmuchyabench #bench #meetprep #boardbench #uspa
We're currently working on a series performing and breaking down the main compound movements we use in our programs. This series will consist of the bench press, squat, and deadlift (conventional and sumo) The goal is to go in depth on how to properly perform each movement. We will go over the key points to help you get the most out of the exercises, while also preventing injury! Be on the lookout for that!
Link to our programs and personalized meal plans will be in the bio 👆🏼
Here’s a 380 Bench PR from a week ago 🤗 25 lbs. away from 4 wheels, shoutout to @chadmorganfit
for the spot 🙌🏽
Bench is slowly coming back, 115kg for top set of six.
Rpe 7 single before a 4x7
Bench max: 235
Bench max goal: 250
The key to me benching your girl’s squat max is benching often and carbing the f@ck
up. Sometimes taken to the face in the form of a gigantic donut. 🍩