#americanpowerfitness

MOST RECENT

Am squat and Deadlift training. 7/11/18
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1️⃣ squats- these were supposed to be singles at 325lbs. I felt good so rather then go to a 9x1, I went 3,2,2,2. All felt good. Squat is starting to groove it’s way back. Only thing I didn’t like was my unracks.
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2️⃣Deficit deadlifts- again supposed to be a 9x1. I did a 3x3. 285lbs from a 4” deficit. Felt solid. Hips look slow but, I’m kind of taller. So, it could just be they look awkward bc I am. 🤷🏼‍♂️
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I’ll do a pull Am with any luck and a PUSH PM. I will however probably start both off with chest.
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#team3dmj #hypertrophy #fitish #bodybuilding #muscle #fitness #fitover30 #grayhair #dontcare #powerlifting #skinny #beards #beard #justdoit #americanpowerfitness #michigan #michiganmuscle #rom #teamscience #outwork #squats #squat #deadlift #deadlifts

Haven’t posted any training videos in a while. Not that I’m super strong or a Instagram famous person.
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🎥These are just some highlights from this 8 week mesocycle. Which I will be closing out in 2 more weeks. It’s my first with team @team3dmj being coach by @3dmjcoach . I haven’t been disappointed.
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1️⃣- 355lbs moving very well and the avengers make a little appearance as well. 😊
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2️⃣- 325lbs moving decent on squats and, it was a special kind of day bc I got to train and Get coached by my best bud (bae) @zachkerchen 👬
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3️⃣- again, nothing to write home about but, the critiques bae gives me in person made a difference and it’s always nice when someone you trust checks your form.
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4️⃣ first set of 4x7 with 300lbs. I was really happy here not bc of the weight but, bc I forgot my knee sleeves and just did it anyways. I didn’t fall apart and these felt very good.
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5️⃣ last set of 300x7. I could argue, they moved better here. But, I’d just be arguing with myself. 🤓👉🏻👈🏻🤓
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6️⃣- bench 197.5lbs for 7. This is my last set on the day. Again, the weight isn’t much but, it moved decent and I didn’t break 😂
#3dmj #powerlifting #bodybuilding #avengers #deadlift #dadbod #bench #squat #squats #weights #fitover30
#highmileage #beard #beards #bestfrand #bestbuds #bae #americanpowerfitness #flintmichigan #instafit #fitness #outwork #teamscience

Some of our awesome members lifting today! Working Hard!
#michiganmuscleandbarbellclub
#michiganmuscle #gymmotivation #powerlifting #menwholift #swolenation #fitness #americanpowerfitness #gruntstyle #houseofpain #roguefitness
Thanks to the guys for letting American Power Fitness snap some photos!
Photos taken by @j3llyj0.photography

Some shots from my first bodybuilding show. It was a incredible experience and I’m glad I decided to compete with the #ufe . @ufeshows . Shawn Jennings @ufeusa and his crew did a fantastic job running the event and, I was elated to be randomly selected for a drug test. I was very happy to see that they stick to their word and do their best to level the playing field.
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🤓I leaned a ton!
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🤔 posing well is super important. You work very hard to have a great physique but, if you can’t show case it, it doesn’t matter.
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❌ I probably put, 2 hours in total to learning to pose. I had a great helper in my best friend @zachkerchen but, we just didn’t have enough time to prepare bc I didn’t give him any. I did however get a few excellent tips from @chris_bodybuilding.ufepro that made a large difference and from several of the guys back stage. It was really awesome environment.
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❌ I didn’t diet hard enough. I should’ve came in leaner. Again, my fault and I will do better.
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👍🏻 met a ton of people that love talking about the same stuff I love talking about and shared laughs with them both on and off the stage.
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👍🏻 finally looked tan for once in my life
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👍🏻 stoked the fires 🔥 to go back to training hard and set new goals.
#ufe #ufeshows #greattimes #spraytan #underwear #letsgetweird #bodybuilding #shave #shaveeverything #tan #pose #fun #americanpowerfitness #beards #beard #beardsofinstagram #hairless #freinds #bestfreind #bootyshortseason

When its past 10pm but you need to make sure you meet your carb and protein intake for the day. #powerlifterproblems #jymsupplementscience #kellogsraisinbran #doyouevenliftbro #americanpowerfitness #blenderbottle #gymlifestyle

Might be hard to see here because they are practically nonexistent but, my vastus medialis (the quad muscle on the inner thigh located right above the knee cap) is tiny compared to my rectus femoris (the part of the quad that is the upper, outer portion). I believe this to be bc I’ve rarely target it through any leg exercises. I just squat. A lot. With a normal stance. However, I feel I hit it the most when I have a slight rotation with my knees pointed away from each other on the leg extensions. So, this next meso, I will do more targeting of this area.
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If anyone has any suggestions of thoughts on how to hit more of the “tear drop” area of the quads, please, drop it in the comments. Or, shoot me a DM. Thanks in advance and, happy leg day. 🍗
#legday #squats #msucles #squat #onedayatatime #gains #learning #teardrop #leggoals #goals #michiganmuscleandbarbellclub #americanpowerfitness #moresets #morereps #reps #repsfordays

Deload day 4 and 5 highlights
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Forgot my belt on a squat day so I went beltless and also didn’t put on my squat shoes. High bar on a bar that has some whip to it. Worked up to 335lbs at about a 7 RPE or RIR3.
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Deadlift- 400lbs RPE 7 or, RIR 3. I do this so I can set my number for the next upcoming training block (mesocycle).
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Excited to programming my next block. Going to have to work around a vacation. See how that works. 7.5 weeks out from my first show.
#bodybuilding #powerlifting #leanmuscle #lean #getlean #cutting #staystrong #squats #squat #deadlift #deadlifts #beards #beard #redandblack #teamscience #outwork #leanerandstronger #letsgotowork #americanpowerfitness #michiganmuscleandbarbellclub #anytimefitness

Deload week day 3
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This next mesocycle I’m going to continue working on my deadlift. I’m going to do pauses off the floor. I might not always be in a dancing mood but, today, my pause deadlifts and sick white boy dance moves are on display.
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I’m using this Deload like many others with the exception I’m tying a bunch of new exercises. Seeing what I like and what I think will add enjoyment and challenge to my training.
#deadlift #dance #whiteboy #lifting #lift #havefun #enjoy #move #happy #haveagoodday #beards #beard #americanpowerfitness #teamscience #willtradertrainingfordancelessons #skull #skulls #ufe #powerlifting #bodybuilding #zerofucksgiven

Deload weeks are important to our training. Here are some reason why.
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1. Tendons and ligaments have a very poor blood supply. Meaning there are no blood vessels that travel through them. They heal a lot slower then muscle tissue. 🔑 imagine you are using a rope to pick up something heavy over and over again. You continue to increase the load the rope picks up but, never repair the rope because it seems totally fine. Eventually the load will simply snap the rope. Binding the rope back together will take a ton of time. Ok. Not the greatest analogy but, it’s what I have on this low of calories.
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2. Deload allow the central Nervous system to recover and then you can express the actual “fitness” you’ve gained.
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3. Deloads can recharge you mentally. Constantly climbing under a heavy barbell squat can be mental taxing as well as physically draining.
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4. It improves mTor. The “anabolic switch”. Increasing the bodies sensitivity to muscle damage when you come back to training more intensely. This increases satellite cell count within the muscles. Which means, potential for greater overall growth.
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Thanks to @rpstrength @rpdrmike @helms3dmj @revivestronger for the knowledge bombs. I’ve always done deloads but, it’s great to have more knowledge to lend to clients when they resist me programming in deloads.
#trainsmart #trainhard #takeabreak #heal #recover #recovery #rest #enjoy #teamscience #reset #relax #havefun #dontstress #americanpowerfitness #michiganmuscleandbarbellclub #timeoff #stepback #chill

Week 4 wrap up
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I’ve designed most of my own mesocycles before. After learning more and more from @revivestronger @shredbyscience (I’m almost done with my academy) @rpdrmike @helms3dmj and a few others, I designed this mesocycle to help me hold as much lean tissue as I can. I never thought I would get stronger while dropping 11lbs. I’m really proud of this one. I’ll definitely be running it again. Although, I’m very much looking forward to a Deload week. All of these are technically PRs bc I’ve never been this low on calories(2400) and never been lighter (208lbs on average). Not lifetime PRs but, I’m excited nonetheless.
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🎥 Deadlift- 475lbs. Which is up 40lbs in 5 weeks. I was able to hit 455lbs before this with a double over hand hook grip. Couldn’t hold on to 475lbs the first attempt and actually failed the first try. 25lbs away from all time highest 500lbs at a body weight of 225lbs.
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🎥 bench press- 285 this is up 10lbs in 5 weeks. Not great but, I’ll gladly take it. All time best was 315lbs at 225lbs body weight.
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🎥 squat (low bar)-425lbs up 20lbs in 5 weeks. Stoked for this. Even though it was a grinder I never once felt it wasn’t going to lock out.
#grateful #stronger #leaner #better #deadlift #deadlifts #prs #benchpress #bench #howmuchyabench #squats #squat #letsgo #thankful #healthy #feelinggood #ufe #8weeksout #barbell #michiganmuscleandbarbellclub #americanpowerfitness #outwork #teamscience

Week 4 Day 1
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1️⃣Deficit deadlifts- top single 385lbs. Back off work @355lbs for 5x2🆙
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2️⃣Bench press- top single 265lbs. Pause should’ve been longer for sure!!! Back off work at 260lbs for a 3x2⬆️
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Bent over barbell row- 155lbs 5x6-8 (5x8). Pull ups- 5x6-8 (5x8)
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Other work done that wasn’t recorded....
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Flat DB BENCH- 80lbs 12,12,12,11,10
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Reverse pec dec- 120lbs 15,12,12
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Cable push downs(tricep ext)- 100lbs 17,14,13,12
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Low cable curl- 70lbs 15,15,15,15,12
I’ve definitely added more volume this block. Gotten back some strength and lost around 8lbs this mesocycle. So, I’m very happy with it. Lower back hasn’t even been close to a strain. Mobility seems to work. #deadlift #deadlifts #bench #benchpress #howmuchyabench #outwork #trainsmarter #workharder #teamscience #leaner #stronger #happier #americanpowerfitness #glasses #beards #beard #instafit #fitness #deadliftandchill #periwinkleblue #irontherapy #lifting #lift #train

Week 3 Day 5
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☝🏻squats- 375lbs (95% of training max) 4x1
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✌🏼BBGB- 275lbs 8,8, banded 8,8
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🤟 leg extensions- 120lbs 15,15,12,15
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✌🏼✌🏼banded walks- 12,12,12,12, (both ways)
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🤚🏻ham curl- 80lbs 15,12,12
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🤚🏻☝🏻 standing calf raises- 200lbs 10,10,10,10
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🤚🏻✌🏼DB CURL- 30lbs 15,12,12,12
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🤚🏻🤟🏻cable push downs- 110lbs 15,15,12,12
#powerlifting #squat #squats #glutes #trainhard #liftheavy #outwork #bodybuilding #americanpowerfitness #perriwinkleblue #ufe #teamscience #gym #gymtime #latepost #michiganmuscleandbarbellclub

Week 4 day 4
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1️⃣ deadlift- 405lbs 4x1-2. 1,2,2,1.
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2️⃣ bench press- 225lbs 5x5-8. 7,6,6,5,5
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3️⃣ flat dumbbell press- 80lbs 5x8-12. 10,10,10,8,8.
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4️⃣ bent over barbell row- 155lbs. 5x6-8. 8,8,8,8,8
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5️⃣ DB lateral raises- 15lbs 20,15,15,12
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6️⃣lat pull down 105lbs - 4x8-12. 12,10,10,8
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7️⃣ skull crushers- 80lbs 10,10 70lbs- 10,10,8
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8️⃣ ez bar curl- 80lbs 8,8, 70lbs- 10,8,8
#latepost #waybehind #bodybuilding #powerlifting #strength #train #outwork #teamscience #americanpowerfitness #sharkshirt #shark #deadlift #bench #benchpress #fitness #hookgrip #beards #beard #gym #gymtime

Back on that program life. #athlete #bench #gains #americanpowerfitness #getbig

Nutrient timing seems to be playing a larger role for me in terms of getting in a decent training sessions as I get closer and closer to the show
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2 hours before my training sessions and about 20-25% of my carbohydrates for the day.
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🔑 lower in fiber(of course this will get more and more difficult as my calories go down)
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🔑 low in fat as well. Fat tends to make me sleepier and want to just sit around. I’m currently reserving my later meals in the day for most of my fat intake. It helps me sleep I think.
#dietingsucks #diet #morefood #please #prep #ufe #glasses #beard #beards #8weeksout #carbs #letseat #cantwait #abs #needtoloseweight #10lbs #michiganmuscleandbarbellclub #americanpowerfitness #michigan #letsgetweird

I don’t have the video yet but, another one of my guys took home best bench. 360lbs at 220lbs. Super proud of Kyle. I’m not going to sugar coat it. When I first met him, he was a total bro. Everything was done without form and to failure. He has since become much better in regards to his training practice and the proof is in the pudding. I’m not a great bencher by any means. But, I was able to diagnose some things for him and work in some tailored training to push him just a bit farther. 405lbs will soon be his best. I have no doubt. His chest is massive so, I’m holding one pec for support. 😂😂
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Picture number ✌🏼 is my best friend and I rocking the same shirt. He rarely will do this with me and that’s why when I wanted a picture he wasn’t super happy. But, damn, I sure was!!! 👬 👈🏻 that will drive him crazy. 😂😂 @zachkerchen .
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🤟 me doing something other then lifting weight and being totally happy about it. Was able to hit #crystalmountain thjs weekend and had a blast. Busy weekend but, damn, was it good. #damnitfeelsgoodtobeagangster #snowboarding #snowboard #powerlifting #bestfriend #bae #chestfordays #americanpowerfitness #michiganmuscleandbarbellclub #happy #smilefromeartoear #bench #benchpress #outwork #teamscience #epicweekend #proudcoach #winning #beards #beard #fitness #instafit

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