Hump Day always equals leg day!!! 🦵🏼 Threw in some @defrancosgym
“Heavy Ass Sled Drags” featuring Joe D’s “Shady tip”
To hitting the quads and a duck walk sled pull to blow the hamstrings up at the end of my workout! PUMP IS INSANE!!! Today’s workout:
4 sets of 8 Sumo Deadlifts (225, 245, 265, 275, Set for 275lbs Shown)
5 @ 60%- 205lbs (Shown)
2 sets of 3 @ 70% - 240lbs (1 set shown)
One set of 2 @ 75%- 255lbs (Shown)
Squatober shirt from @sorinex
Rick & Morty Socks
Great leg day!! #BetterEveryDay #WinEveryRep #FutureOfHonor #Quads #Gainz #RingOfHonor #Squatober #RickAndMorty
Read 👀 and Save 📌 this post and tag friend that needs to see it!
Squat Properly 🏋️♂️
I’ve been training in commercial gyms a little lately and I’m still seeing the same old shit as always when it comes to the squat
Even with all the free info out there at the touch of a button in the palm of your hand 🤚
If you aren’t getting to at least parallel or you should be slightly breaking it, you have too much fucking weight on the bar or your mobility needs some work
Either way you need to change something
Most of the time its just too much weight, so I’ll cover that on this post! If you are ONE OF THEM you know you are doing it wrong but you ego won’t let you take some weight off..
You will get way more benefit, stimulation and adaptation from using less weight but executing the movement correctly, let alone keeping you injury free and not loading your body with a weight it can’t control properly yet!
Stop, Stop, Stop 🛑
Reduce the weight, watch some squat instructionals from top class experts and rebuild it from the ground up
Your ego will be ok I promise! 🧠
I used to struggle with Squats in the past as far as reaching proper depth. I would see these people squating past parallel and think that it was due to their natural flexibility. So I started to accept that my hips were limited in motion and would never be able to squat all the way down. The few times that I forced myself to squat past parallel I would hurt my groin area because of the lack of mobility and tightness in my lower body. And all this happened years ago when I started my fitness journey and didn’t have the knowledge that I have now.
These are the things I learned that helped me achieve a great squat and can do the same for you:
✅ Your perfect squat starts even before you step in the squat rack. I’m talking about how good is your posture? Do you normally have rounded shoulder and hunched back when you stand relaxed? Or do you have excessive low back arch? If you answer yes to any of these then the first step is to fix that with proper foam rolling and stretching techniques. (Check out my foam rolling videos on YouTube to learn how to do this 🙋🏻♂️).
✅ Your stance is everything. Figure out what stance works best for you. I have naturally narrow hips which allow me to squat deeper with a narrow stance and feet turned slightly out. For years I was using a wide stance and didn’t know any better. Do not make the same mistake. (If you need finding your right stance check out my YouTube channel where I made a video about this subject 👍🏼).
✅ Dynamic warm ups prior to squating is essential! Trust me I have tested myself. I’ve been able to squat 10-15% deeper when I warm up than when I don’t. But I’m not talking about a warmup on the treadmill, I mean doing body weight drills that prepare the hips, knees, and ankles for the exercise. Exercises like lunges, 90/90 hip stretch, floor bridges, hip abduction with bands, etc. Try it out on your next leg day 🙏 (You can see my lower body warm up routine in my video called 5x5 deadlift workout on my YouTube channel).
✅ Repetition. It’s necessary to practice squats over and over until you master the movement. That’s how you get better at anything. Hope that helps fam! DM me or comment if you need assistance.
Variety is great in nutrition as well as training. This is pretty well agreed upon by all who are educated in these two fields of study. Yet variation in the training of the hand is seldom seen anywhere outside of the Strongman community. I believe it was Magnus Samuelson the 1998 Worlds Strongest Man said, ‘No grip, no strongman’. Magnus can also be seen closing easily the #4
Captains of Crush (look it up😉). samuelsson_magnus Creating tension in the hand under a different length tension relationship takes practice. Most of those who train regularly, do so with the standard “closed fist” position around some standard 28-29 mm cylindrical piece of non-playable metal. Look at the hands of the famous free climber Alex Honnold who climbed El Capitan Free Solo. Alex’s hands have such thickened tissue density which help make his hands strong and resilient. For many their hand strength is the great limiter in their strength but they do not know it, yet research has shown that simply improving grip strength improved bench press as well as deadlift strength in novice lifters. Learning to have strength in an open hand position is crucial for true strength athletes. An open hand position is the position used to lift Atlas Stones as well as Sandbags, Hussafel stones and Battle Buddies! This M.A.G. Pronated lat pull down bar is the most natural feeling bar! I feel the same force vectors through my body with this bar that I do with heavy bags and stones. I am not sponsored by these guys, but I am certainly willing to give my testimony of their bar.
#strongman #nsca #army #strengthcoach #powerlifting #deadlift #squat #health #weightloss #athlete #olympics #bodybuilding #workout #barbell #ripped #exercisescience #nfl #acsm #usatrackandfield #tedtalk #weightlifting #win #strongmancorporation #resistancetraining #weighttraining #stoneofsteel #squatober #strong
Little warm up that I started recently before squats or deads. Being an infantryman has beat my knees up banded TKE and Hamstring curls have really helped out..... oh and u know I can’t lift without my SQUATOBER shirt... #onetimepowerlifting #squatober #sorinex #tacticalathlete
So here's what weve been up to lately.
whole gang rolled through for squat and broad jump testing yesterday.
For my 3 freshman was their first time ever doing a max effort lift. So form/depth werent perfect.
But aye I'm trying to make em great athletes not great weight lifters. Gettin my three 6'5 guys bendy got me hype though
Back squat & broad jump
Collin-345 & 8'7"
Adam-315 & 9'5"
Aaron-290 & 8'4"
Ryan-270 & 8'10"
Braeden-225 & 8'1"
John-225 & 8'7"
Jack-165 & 7'10"
All 3 freshmen hit a higher # but depth wasnt good enough so we're goin off of best squat.
Off season for 3 seniors will be starting triphasic.
And 4 others will be in season for baseball.
Lets get to work!!! #Juice #Slime #triphasic #offseason #strengthandconditioning #strengthcoach #squatober #kneebends #maxeffort
It wasn’t that long ago that 285 was a 90% squat. Today it is 80% and done for sets during #silverback
thanks to #squatober
Also got another sticker for the rig. @thebryankrauss
is on his way to big squat numbers too!
If there’s ⛽️ in the tank... G O ‼️
I get to cross 405 squat off my 2019 goals tonight and it’s not even #squatober
•LET’S GO!! •
•my last four sets were 315x3, 405x1, 315x3, 401x1 *PS- wave sets are absolute cheat codes* (☝🏽👇🏽👉🏽👈🏽👈🏽👈🏽👉🏽☝🏽👇🏽)•
•song: Wow x Post Malone • #pr #fitness #squats
I guess it's all the PRs I've been seeing lately coupled with the fact that I wish I could go to the Arnold Fit Expo this weekend and see some REAL lifters but I decided to play around with some knee wraps for the first time ever today after my workout. First video is 555# and the second is 585#. Guess we'll need to get some more plates at the station if this is to become a habit *** not enough room for a good video, sorry *** #squat #bench #deadlift #deathbysquats #deathbydeadlift #deadz #squatober #wannabepowerlifter #progress #arnoldclassic
Following on from my story - wee tangent about why diets fail. The above infographic is some bastardised version of a 'graph'. If you squint. And have had 5 pints. Anyhooo...
Diets are an extended period of time where we eat in a negative calorie balance. This is a stressor to our system and we react by increasing hunger and craving signals to want more - the idea being we are forced by our want to eat to forage for food.
Our bodies adapt to our diet by adapting our metabolism downwards (not metabolic damage - that's not a thing) and reducing our N.E.A T activity (anything you do outside of the gym - walking, fidgeting etc) which in turn slows down your progress.
So it's generally a good idea to make use of diet breaks - usually around 7-14 days of maintenance calories - to allow your body to recover from these adaptations.
They are also times where you can pull back from tracking, which can be a mental stressor for some folk.
Lastly it helps improve the adherence to a diet. Just like knowing you have 2 more reps or a hard set or seeing the end of s particularly hard run, you're able to push through as you know when you're finished.
Nutrition should have a similar consideration as resistance training when programming and is often where folk fall down. Hope this helps.
The most common excuse given for not exercising is “not enough time.” This of course assumes/implies two things, both of which are false.
1. Everyone at the gym (exercising) has all the time in the world. They all have no kids, no jobs, no stressors, no homework, just all the time in the world 🙄
2. The person responding to the question of why they do not exercise is informed on what it takes to improve their health; i.e. how much time, what exercises, what intensities and so forth. They usually do NOT have such understanding.
When a sedentary person is asked, “How much time exercising per day, is needed to improve fitness and health?” Common responses are 30 min, 45 min, and 60 min. These of course are marketing numbers aimed at a certain level of commitment needed to pay a certain amount of money for a certain product or service.
In actuality 7 min a day is enough of a stimulus to improve our fitness level above that of sedentary levels. Here is the kicker, the 7 minutes doesn’t have to be consecutive!!! I have personally seen someone who had claimed that there just wasn’t enough time in his schedule to exercise stare at the microwave as it counted down the 2:15 seconds of the remaining “Cook Time” of his frozen burrito! I gently said to him when the timer dinged, “could’ve banged out at least 20 pushups while that burrito cooked.” Improving our fitness is not a matter of circumstance it is a matter of priorities. The joy of being stronger doesn’t come from being stronger than someone else, personal strength has intrinsic worth! If you have time for a Pop Tart you have time to train. #strongman #nsca #army #strengthcoach #powerlifting #deadlift #squat #health #weightloss #athlete #olympics #bodybuilding #workout #barbell #ripped #exercisescience #nfl #acsm #usatrackandfield #tedtalk #weightlifting #win #strongmancorporation #resistancetraining #weighttraining #stoneofsteel #squatober #strong
#exercisescience #highschoolfootball #weightloss
100kg on them squat. Look in the mirror, that’s your competition.
How to build strong legs.
Crank the volume and hit Play... I've got some great advice for you.
Keep Pounding Yall 👊
Improve your Back Squat with these tips ✌🏻
🔑 Hand placement makes a difference in keeping your rib cage upright. I recommend holding the bar with the pinkies on the smooth ring of the bar or outside shoulder width.
🔑 Knuckles pointing towards the ceiling and elbows tucked and under the wrist making a straight line.
🔑 Head straight facing forwards and not hyperextending it by looking up.
🔑 Find your ideal stance to maximize squat depth and muscle growth. (I did a YouTube video explaining how to find your best stance for your body time and you can watch it by clicking on the link in my bio. 😁)
No sweat, no beauty, no squat, no booty 🙊🍑
Hit arguably the best squat set of my life at the end of Squatober 2018. 🚨 245 for 6. 🚨
Oh gosh I just adore this video. It reminds me that fitness shouldn’t feel like a chore. It can be FUN. So -- if it feels like torture -- I want to challenge you to incorporate something that is fun or exciting for you. Here are some ideas:
➡️ Dancing. Whether you’re into dance or a “Zumba-esque” option - get up and shake it! (PS: You can totally do this in your home for 30 minutes while your kids sleep or in your office between meetings!)
➡️ Swimming. Put your whole body to work and burn extra calories thanks to the water’s resistance pushing against you.
➡️ Flow through some yoga. Besides being a great workout, there are SO many different versions you can try. Hot yoga, power yoga, naked yoga 😉, goat yoga (yes, seriously. That’s a thing.) - this list goes on! I know I’m a certified yoga instructor so totally biased but I’m serious… yoga changes lives.
➡️ Don’t feel like getting jiggy with it today? Go for a walk! Even a slow walk is better than another Netflix binge (I know I’m guilty of this - I feel it every time Netflix asks if I’m STILL there 😉)
What kind of workout is FUN to you?
Right in the middle of Squatober 2018. 215x6.
Towards the start of Squatober 2018. Squatted everyday of October. This is a 235 single. #merica