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TESTIMONI PAGI INI

READY BENSOL DRUM/ECER/SPAREPART RACING/STD

Order by : @wawansiahaan

Goodluck bos ISOM race nya!!!!
#dragbike
#dragrace
#isomrace
#drift
#avgas
#200l
#pertamina
#barspeed
#cepminsel
#botsspeed

Throws are feeling better, weights are moving quicker! Don't take notice of my weights technique 🌚👀#BarSpeed #tracknation #hammerthrow #trackandfield #nikeuk

Finally live as well, just only starlet EP71 a.ka starlet kotak for daily use, but.....
#toyota #ep71 #ep71turbo #starletnation #barspeed

@a_allen1738 working on his speed strength utilizing the hang power clean #barspeed #powertraining

Mocs Football just got better. #Tendo #Weightlifting #BetterIsBetter #BarSpeed

Congratulations to these Athletes and Coaches for working hard and having fun while completing our Lvl 1 Course at @crossfitjozi in Johannesburg, South Africa this weekend!🇿🇦 📸: @rubywolff
#burgenerstrength #speedthroughthemiddle #barspeed #TeachSeeCorrect

Really wasn’t focusing on too much depth here but working with some higher reps trying to hit them fast. Here’s 425 for 10 after 405 for 10. #ionlyworryaboutdepthonPRday #motivatetobemotivated #icehousefamily #barspeed

MOST RECENT

TESTIMONI PAGI INI

READY BENSOL DRUM/ECER/SPAREPART RACING/STD

Order by : @wawansiahaan

Goodluck bos ISOM race nya!!!!
#dragbike
#dragrace
#isomrace
#drift
#avgas
#200l
#pertamina
#barspeed
#cepminsel
#botsspeed

Last week of phase 2 alactic/triphasic day in #MASS2 . Hit 5 sets of 405 for a 5 sec pause. As you can see though The bar moved a bit slower on the last two compared to The first two. The VBT guide would have this speed in the far end of the absolute strength continuum above 90% 1RM. But that continuum doesn't consider slow eccentrics or iso holds. So tomorrow I'm going to try to get 405 moving fast and compare for a better idea of how to gauge loads. Stay tuned.. #MASS2 #openbarbellv2 #gaintrain #gainsville #PT #sportperformance #Barspeed #squat

Hunter’s Powerlifting Back Squat (Part 2)
SOLUTIONS: 1) Grab Floor 2) Commit to Sit Back then Down

INTENT: POWERLIFTING BACK SQUAT
This is Hunter’s next set after overloading his knees on previous set. Between set we determined he didn’t grab the floor (or split the floor) from his starting position through his descent. By neglecting this concept, Hunter didn’t sit far enough back to load his glutes. As this video shows, Hunter corrects that issue which leads to a more fluid squat.

INTENSITY: STILL 65-70% 405LBS

CONCEPTS/SOLUTIONS:
• GRAB THE FLOOR: From his starting position with his feet set, Hunter put force DOWN and to OUTSIDE of heels before he initiated his descent. To do this correctly, one can stand (without weight) in their squat stance and essentially try to “split the floor” by pushing down and to outside of heels. Your feet won’t move and you will feel your hips activated. • SIT BACK THEN DOWN: By grabbing the floor, it allowed Hunter to commit to sitting back in order to load his glutes/posterior chain. The result was a much faster drive out of the hole. And most important, his knees didn’t bother him as they did the previous set.

Awesome weekend with the CF Weightlifting crew🏋️‍♂️
#Repost @crossfit_weightlifting (@get_repost)
・・・
Congratulations to these Athletes and Coaches for working hard and having fun while completing our Lvl 1 Course at @capecrossfit in Cape Town, South Africa this weekend! 🇿🇦#burgenerstrength #speedthroughthemiddle #barspeed #TeachSeeCorrect #CrossFit #weightlifting @iconathlete @npl_international #ryourogue

Congratulations to these Athletes and Coaches for working hard and having fun while completing our Lvl 1 Course at @capecrossfit in Cape Town, South Africa this weekend! 🇿🇦#burgenerstrength #speedthroughthemiddle #barspeed #TeachSeeCorrect @looneycody

Playing with open barbell to look at Bar speed to keep me accountable to loading parameters. Last week was 355 for 10 , Started at .5 and fell to .3 by the past few reps. Progressed to 365 for 10 yesterday. MASS 2 has produced some serious results. #MASS2 #squats #gruntstyle #gruntlife #Barspeed #gaintrain #fitfam #gymfam #gains

Hunter> Powerlifting Back Squat (PART 1) (Correction in PART 2)
Mistake: Overloading Knees/Forward Shift Halfway Down

INTENT: Powerlifting Back Squat Technique
It’s important to specify the INTENT of the lifter. For example, a weightlifting athlete will back squat while allowing the knees to go well over the toes and keeping the chest tall (to mimic the position when doing their sport). A powerlifter will hip hinge/sit back and increase the glute activation and minimize the relative knee involvement. Hunter’s intent for this lift was to perform a powerlifting type squat.

INTENSITY: 65-70% 405lbs
This particular rep was at 405lbs, which is approximately 65-70% of his max. That is an important distinction because at this intensity he should be able to have flawless technique. The weight was very easy for him, but after this rep he mentioned it bothered his knee.

POTENTIAL PROBLEMS & ANSWERS:
• Core Tight? Yes
• On Balance? Yes
• Hip Mobility/Strong Posterior Chain? Yes
• Commit to Sitting Back> Then down? No. Hunter initially sat back, but then immediately shifted to his knees/quads. He needed to sit back a bit more then sit down.
• Use Hips to Push Knees Out? No. Hunter’s knee did lose a bit of stability on this rep.

SOLUTION:
• Grab Floor/Split the Floor (Shown on PART 2)
Before initiating descent on squat, put force DOWN through heels and to OUTSIDE of heels. This will increase the athlete’s stability when hip hinging, thus the athlete can better load the glutes, hamstrings and hips.

Gerd showing that paused benches is what all the cool kids do! (I have to say his all-time strong man poster is even cooler than the garage gym life banner! But if you WANT a banner like Gerd visit garagegymlife.net! Worldwide shipping available!)
#Repost @garagegymgerdi (@get_repost)
・・・
Every workout feels better, when you do paused sets! Call me a masochist, but I really love them! #garagegymlifeapparel #benching #benchpress #pausedbench #bankdrücken #kraftdreikampf #garagepowerlifting #garagegymlife #barspeed

Every workout feels better, when you do paused sets! Call me a masochist, but I really love them! #benching #benchpress #pausedbench #bankdrücken #kraftdreikampf #garagepowerlifting #garagegym #barspeed

Straight Legged Dead Lifts aka Stiff Leg Deadlifts. When writing #customizedtrainingprograms, I abbreviate the exercise, SLDL. This is 1 of the 3 major types of Deadlifts. The 2 others are BLDL and RDL. I am shown here performing SLDL on a deadlifting station with 315 lbs. The bar holds 5 twenty-fives and 1 ten on each side (tens on the inside). I use twenty-five pound plates because the forty-five pound plates would hit the floor with my #rangeofmotion On #sldl, keep the barbell close to the legs by applying slight backward pressure with the arms. Using a double overhand, or #conventionalgrip will be more difficult on your hands than a #mixedgrip The bar hits the top on my shoelaces and/or the tongues of my sneakers (#weightliftingshoes ). Reps should be “crisp” which means don’t #grindout the #reps Use a moderate to fast #barspeed without compromising #perfectform Remember, when loading the #hamstrings that these muscles love #heavyweights #lowreps #speed and #explosivemovements Improvement in this lift WILL drive up your BLDL. #personaltrainerdracut #coachingdracut #newtsystems #strengthtraining #exercises #lowerbody #glutenfreeathlete #glutenfreecoach

Speed deads a week apart .76 and .71 m/s though looks the same on the video. And apparently my front squats with higher weight are way faster (.73) than low bar box squats (.62). Probably due to stretch reflex. Having to calculate bar speed is like washing dishes - the more you skip the more you have to calculate later. #dynamiceffort #speedwork #speedstrength #barspeed #speedsquats #speeddeadlift #speedday

😄BREXIT "" yakini tuhan selalu bersama kita 🙏😄 #brexit #centraljava #longjourney #adrenalin #barspeed #fotograph #byMe🌴

Such an absolute privilege to get to hang with this epic team this weekend!
Plenty of Load PB's, even more Technique PB's - but most important of all: just a good crew sharing the love for Weightlifting, CrossFit and Coaching.
Thx @looneycody and @bbuhnz for being such great leaders and teaching me your ways!
#gratitude #imtheluckyone #luckylife #passion
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#Repost @crossfit_weightlifting (@get_repost)
・・・
Congratulations to these Athletes and Coaches for working hard and having fun while completing our Lvl 1 Course at @crossfitjozi in Johannesburg, South Africa this weekend!🇿🇦 📸: @rubywolff
#burgenerstrength #speedthroughthemiddle #barspeed #TeachSeeCorrect

BIG thanks to the @crossfittraining team for coming to Jo’burg again!
#Repost @crossfit_weightlifting (@get_repost)
・・・
Congratulations to these Athletes and Coaches for working hard and having fun while completing our Lvl 1 Course at @crossfitjozi in Johannesburg, South Africa this weekend!🇿🇦 📸: @rubywolff
#burgenerstrength #speedthroughthemiddle #barspeed #TeachSeeCorrect

Congratulations to these Athletes and Coaches for working hard and having fun while completing our Lvl 1 Course at @crossfitjozi in Johannesburg, South Africa this weekend!🇿🇦 📸: @rubywolff
#burgenerstrength #speedthroughthemiddle #barspeed #TeachSeeCorrect

NP: "Fortune Cookie" in my personal website link. I looked up #LouieSimmons' #powerlifting program and on the heavy days, he #prescribes 3-4 sets of 1 rep @ 90% of your 1 rep max, so I'm just going to spread those sets over the week. Hopefully this will improve my #barSpeed with 115 lbs (divided by 125 is about 90%) #StrengthTraining #Fitness #Workout #CarbTheFuckUp #Vegan #PlantBased #NeoSoul #Rap #Trap

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