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Fat loss nutrition talk complete

Now it's over to @pete_crawshaw for the fundamentals of training

#LEANLIFTING
1 on 1 PT

Group fat loss camps

Online coaching
www.scottrobertsfitness.co.uk
#fitfam #fitness #personaltrainer #pt #manchester #mcr #puregym #fatloss #weightloss #instafit #instapic #instafitness #instagram #fitspo #weightlossjourney #puregym #puregymexchangequay #manchesterpt #instagram #gym #weights #cardio #gymlife

πŸ‹πŸΌ Thought it was about time I learnt what to do from people who know what they're talking about and not just insta vids. Thanks for a very useful and informative day @pete_crawshaw @scottrobertsfitness #LEANLIFTING #personaltraining #gym #fitness #diet #nutrition #gymlife #fitfam

I've been training squats 3 times a week for a while now, but have only recently started my new split. #everydayislegday
Tuesday - front squats
Thursday - pause and box squats
Saturday - pause, heave singles and speed squats

I think it's working, as my old #rugby shorts are getting a bit snug! #gains
Today's session:
2@60kgs
2@100kgs
1@150kgs
4x3@100kgs box squat
3x3@120kgs box squat (last set shown)
3x3@100kgs box squat

No sleeves, no belt, happy with that.

#roadto650kgtotal #roadto500lbssquat #depth #pausesquats #squats #powerlifting #squatbenchdead#roadto650kgtotal #roadto500lbssquat #depth #pausesquats #squats #powerlifting #squatbenchdeadlift #squatbenchdead #leanlifting #leanpowerlifting #lean #leangoals #powerliftinggoals #squatgoals #keto #ketodiet #power #speed #rugby #rugbyunion #boxsquats

The seminar is today! Throughout today's events we will be using #LEANLIFTING to keep everyone up to date. If you are attending please feel free to take pictures and use the hash tag.

See you all soon

#LEANLIFTING #gym #fitness #nutrition #learning #training #fitfam #strength #conditioning

I had two choices for an afternoon snack;
1. Double chocolate marble cake.
Or 2. Peanut butter on a plain rice cake.
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Damn you conscience 😑
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#needtogetlean #getlessfat #leanlifting #powerlifting #weightlifting #olympiclifting #powerliftinggoals #healthyeating #healthyish

This was hard graft after last nights, night shift.
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Jr Smolov, cycle 2, W1D3: 8x4 at 80% (112.5kgs).
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Box squats: 4x5 at 55% (120kgs).
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OH Press: 5x8 at 50 kg's.
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Clean complex at 40kgs for 10 rounds.
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Pretty pleased with how the bench moved, I hit all 8 sets comfortably. The box squats are really helping my form and bar path. And my back position/form is looking much better when I clean, albeit the clean is still ropey as! πŸ˜„.
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#flexibility #mobility #sport #learntoolympiclift #powerliftinggoals #crossfitinspiration #weightlifting #squatbenchdeadlift #squateveryday #squats #boxsquats #squatgoals #jrsmolov #bench #benchpress #benchgoals #benchvolume #garagegym #gymlife #fitness #fitnessgoals #fitnessmotivation #leangoals #leanlifting #leanpowerlifting #cleans #hangclean

MOST RECENT

Oh god, my bench has majorly fallen off a cliff! πŸ™„.
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Ok, 8 weeks to sort this shit out.
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After a poor, almost nonexistent week of training, last Night was just about getting some volume through the chest.
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70kgs x 15
90kgs x 10
105kgs x 7
112.5kgs x 4
100kgs x 5 x 4
with 4 sets of 6 of 40kgs chest supported rows to balance it out.
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#powerlifting #powerliftinggoals #power #strength #8weeksout #squatbenchdead #squatbenchdeadlift #bench #benchpress #benchgoals #benchvolume #povertybench #garagegym #gymlife #goals #fitness #fitnessgoals #fitnessmotivation #leanpower #leanlifting #u105s #weightlifting #weightsforweightloss #healthyeating #sport #rugby

When you realise you’re only a good πŸ’© away from getting back in the 105’s! .
Now I need to make sure I don’t want her shout and end up too lightweight πŸ€”. Or, which is more likely, I don’t celebrate losing weight, by smashing a massive πŸ°πŸ˜„.
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#powerlifting #powerliftinggoals #power #leanpower #leanlifting #leanpowerlifting #u105kg #8weeksout #strength #weightlifting #weightlossmotivation #weightsforweightloss #squatbenchdead #squatbenchdeadlift #squats #benchpress #deadlifts #goals #gains #fitness #fitnessgoals #fitnessmotivation

Saturday’s Push/Pull day.
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OHP: 65kgs 8 sets of 3.
Bench: 110kgs 4 set of 4.
Bent over rows: 80kgs 4 sets of 6.
Close grip bench: 95kgs 4 sets of 4.
Clean complex. 50kgs 5 set EMOM.
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#powerlifting #powerliftinggoals #powerclean #learntoclean #learntoolympiclift #squatbenchdead #squatbenchdeadlift #ohp #bench #benchpress #benchgoals #benchvolume #accessoryexercises #bentoverrow #leangoals #leanlifting #weightsforweightloss #fitness #fitnessgoals #fitnessmotivation #gymlife #gains #goals

This weight loss thing is easy. Bacon, eggs and toast for breakfast (plus 4 other meals), and the weight is coming down. .
1.5kgs and I’m back in the 105’s πŸ˜‚.
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#powerlifting #powerliftinggoals #power #leanpower #leanlifting #leanpowerlifting #u105kg #11weeksout #strength #weightlifting #weightlossmotivation #weightsforweightloss #squatbenchdead #squatbenchdeadlift #squats #benchpress #deadlifts #goals #gains #fitness #fitnessgoals #fitnessmotivation

After nine full days off I cannot wait to get my ass back into training starting with Lean Lifting at lunch 🍴 #edgehillsport #playtime #happydays #leanlifting #backonit #feeltheburn @edgehillsport

When u take a week off the gym for a big move then get to start a new gym. #leanlifts #leanlifting #healtgylife #anytimebg #newhouse #chestntris

After a year of no progression with my deadlifts, after trying different programmes, techniques and approaches. I decided last night to go back to what got me to 250kgs in the first place.
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It's just picking up heavy shit! πŸ˜„
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Just deadlifts, pyramid up to a couple of heavyish singles then pyramid back down again.
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70, 100 and 150 for 5.
180 and 200 for 1.
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#power #powerlifting #powerliftinggoals #squatbenchdeadlift #deadlifts #deadliftgoals #deadliftvolume #volume #speed #sport #rugby #fitness #goals #garagegym #gymlife #strength #strengthsports #leangoals #leanlifting #leanpowerlifting

Last nights squats.
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Accessory day: box squats to full depth (I have tested it, even after f the camera angle suggest otherwise).
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5 sets of 5 at 61% (135KGS).
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1st, 3rd and 5th sets shown.
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I'm pleased with how the form is holding as the weights increase and I'm seeing this new found good form, transferring to my heavy squats.
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#squats #squatdeep #squatgoals #squatvolume #squateveryday #boxsquats #powerlifting #powerliftinggoals #squatbenchdeadlift #garagegym #gymlife #fitness #fitnessgoals #fitnessmotivation #leanlifting #leangoals #leanpowerlifting #roadto500lbsquat #olympicliftinggoals #olympiclifting #weightlifting #crossfit #crossfitinspiration #flexibility #flexibilityforstrength #mobility #mobilityforstrength

**ANNOUNCEMENT**
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We are so excited to announce the addition of the LEAN | LIFTING series to the @lean_bodies_ line up!! πŸŽ‰πŸŽ‰
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Beginning this September, join Coach @chelseamcgawfitness for a 6-week series to learn and perfect the fundamentals of weightlifting. Members and non-members are welcome. Whether you're experienced and just want to fine tune your technique or have never lifted a barbell before. Each week you will work on the clean & jerk and snatch and will be provided with accessory work that will not only help you build strength, but compliment these lifts.
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This series will be limited to 10 people to ensure everyone is provided adequate attention. Sign ups will be open at our anniversary party on Monday, August 28th!! Hope to see you there! πŸ‹πŸ»β€β™€οΈ
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#leanbodies #leanisalifestyle #leanlifting #fitlife #workhard #trainhard #costamesa #newportbeach

Another reps/sets PR, which I'm properly happy with.
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It's the first time I've ever doubled 195kgs, let alone 4 sets of it! πŸ˜³πŸ‘πŸ».
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4 sets of 2 at 89% (195kgs).
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After your reminder @paulgillard37 I kept saying to myself "head up, head up" πŸ˜‚πŸ‘πŸ».
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Focal points:
Head up.
Hip hinge.
Open the hips.
Drive through the legs.
No 'good morning'.
Bar path.
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#power #powerlifting #powerliftinggoals #squatbenchdeadlift #squats #squatdeep #squatgoals #squateveryday #squatvolume #squatgains #mobility #mobilityforstrength #flexibility #flexibilityforstrength #garagegym #gymlife #fitness #fitnessmotivation #leanlifting #leanpowerlifting #sport #rugby #strength #roadto500lbsquat

Today's bench didn't go as planned. I was hoping to hit some heavy singles, but got to 130kgs and felt a bit sluggish, so I didn't go any heavier.
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130kgs x 1 x 5.
110kgs x 8 x 3.
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My muscle endurance has really improved at the lower weight/higher rep ranges of the Jr Smolov. Now the focus will be on some heavier work on a more regular basis.
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#bench #benchpress #benchgoals #benchvolume #jrsmolov #benchgoals #powerlifting #powerliftinggoals #squatbenchdead #squatbenchdeadlift #weightlifting #olympiclifting #crossfit #crossfitinspiration #strength #stengthsports #fitness #fitnessgoals #fitnessmotivation #leangoals #leanlifting #leanpowerlifting #gymlife #garagegym #gym #weightsforweightloss

If you know me, you know cardio isn't something that I'm a big fan of! πŸ˜„.
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I try and incorporate different weight related supersets that give me the HIIT effect, allowing me to get a sweat on and increase the heart rate.
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I'm no expert, I'm just sharing what I try to do to improve.
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Snatch grip complex.
50kgs for 5 rounds.
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High pulls + muscle snatch + bent over rows.
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#goals #volume #accessoryexercises #fitness #hiit #hiitcardio #snatch #snatchpulls #crossfitinspiration #olympicliftinggoals #learntosnatch #learntoolympiclift #leangoals #leanpower #ihatecardio #powerlifting #powerliftinggoals #garagegym #gymlife #sport #rugby #strength #weightsforweightloss #weightsforcardio #leangoals #leanlifting #leanpowerlifting

After 12 hours at work, 8 hours sleep and 2 cups of black coffee, perhaps my training preparation wasn't the best. But as it was only an accessory day, I thought I'd blast through it.
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The box squats have really been helping my comp squats in the last few weeks. However, I felt the height of the box was getting me into bad habits when it comes to depth. I couldn't lower the box, so I raised the floor. Result, full dept box squats πŸ˜„.
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5x5 at 56% (125kgs).
1st and last sets shown, and I'm pretty stoked with how my form, depth and bar path is looking.
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#squats #squatdeep #squatgoals #squatvolume #boxsquats #squateveryday #powerlifting #powerliftinggoals #weightlifting #olympicliftinggoals #crossfit #crossfitinspiration #garagegym #gymlife #fitness #fitnessmotivation #leangoals #leanpower #leanlifting #leanpowerlifting #rugby #sport #strength #strengthsports #motivation #mobilityforstrength #flexibilityforstrength #flexibility #mobility

Last weeks 210kgs x 2 x 4 conventional deadlifts vs today's 217.5kgs x 1 x 5 sumo deadlifts.
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I'm not going to lie, sumo felt more comfortable and I did feel it was less force on my back.
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Now I just need to decide which to stick with πŸ€”.
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#weightlifting #powerlifting #powerliftinggoals #squatbenchdeadlift #squatbenchdead #deadlifts #deadliftgoals #sumodeadlift #conventionaldeadlift #garagegym #gymlife #sumovsconventional #fitness #fitnessmotivation #strength #strengthsports #rugby #speed #power #leangoals #weightsforweightloss #leanlifting

Still trying to learn how to Olympic lift , but it has been on the back burner of late.
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Last night I just hit 5 rounds at 40kgs of:
5 snatch high pulls + 1 muscle snatch.
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I was just trying to work on the full extension up onto my toes, whilst keeping the bar path nice and close.
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#weightlifting #learntosnatch #learntoolympiclift #goals #gymlife #garagegym #weightsforcardio #powerlifting #powerliftinggoals #olympiclifting #olympicliftinggoals #crossfitinspiration #fitness #fitnessgoals #fitnessmotivation #leangoals #leanpower #leanlifting #leanpowerlifting #getlean #getlessfat #sport #rugby #strengthsports

3rd squat session of the week.
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Sets/reps PR I think?πŸ€”
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5x5 at 70% (155kgs).
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If I hit depth, I loss form (1st clip, 2nd set).
If I keep form, I lose depth (2nd clip, 4th set).
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On the second clip, is was happy with the first 3 reps, decent bar path, just lost it for the last 2 reps.
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Now I just need to pull together depth and form πŸ™„.
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#garagegym #gymlife #fitness #fitnessgoals #fitnessmotivation #weightlifting #powerlifting #powerliftinggoals #squats #squatdeep #squatgoals #squatvolume #squatform #squatbenchdeadlift #squatbenchdead #mobility #mobilityforstrength #flexibility #flexibilityforstrength #leangoals #leanpower #leanlifting #leanpowerlifting #rugby #speed #sport #strength #stayactive

A half decent session tonight. I got a proper sweat on.
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Jr Smolov, W2D3: 8x3 at 80% + 5kgs (117.5kgs). Should have been sets of 4, but ah well.
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Box squats: 4x5 at 56% (122.5kgs). This was not about the weight, but the hip hinge, a flat back, driving through the legs, hip hinge and NO good morning.
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Shoulder Sesh:
OHP: 4x10 at 50kgs.
Snatch complex: high pulls, power snatch, bent over rows, 3 rounds at 50kgs.
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#power #powerlifting #powerliftinggoals #powersnatch #bench #benchpress #benchgoals #jrsmolov #benchvolume #squats #boxsquats #squatvolume #barpath #weightlifting #crossfitinspiration #fitness #fitnessgoals #fitnessmotivation #leangoals #leanpower #leanlifting #squatbenchdead #squatbenchdeadlift #rugby #sport #speed #strength #garagegym #gymlife

My breakfast started off healthy.
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Banana and egg pancakes, plus strawberries, but.......I ruined it with a massive dollop of Madagascar vanilla double cream! .
#healthybreakfast #healthyeating #healthyish #food #leangoals #leanlifting #fitnessgoals #fitnessmotivation

This was hard graft after last nights, night shift.
.
Jr Smolov, cycle 2, W1D3: 8x4 at 80% (112.5kgs).
.
Box squats: 4x5 at 55% (120kgs).
.
OH Press: 5x8 at 50 kg's.
.
Clean complex at 40kgs for 10 rounds.
.
Pretty pleased with how the bench moved, I hit all 8 sets comfortably. The box squats are really helping my form and bar path. And my back position/form is looking much better when I clean, albeit the clean is still ropey as! πŸ˜„.
.
#flexibility #mobility #sport #learntoolympiclift #powerliftinggoals #crossfitinspiration #weightlifting #squatbenchdeadlift #squateveryday #squats #boxsquats #squatgoals #jrsmolov #bench #benchpress #benchgoals #benchvolume #garagegym #gymlife #fitness #fitnessgoals #fitnessmotivation #leangoals #leanlifting #leanpowerlifting #cleans #hangclean

Trying to get my deadlifts to grow 😫.
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Changed up to some pin pulls with a higher belt position. I was trying to focus on keeping a flat back.
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Deadlifts: 5x2 at 80% (200kgs).
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Jr Smolov cycle 2, W1D2: 7x5 at 75% (105kgs).
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High hang + hang clean at 50kgs, 10 round EMOM.
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Snatch grip bent over rows: 4x10 at 50kgs.
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#power #powerlifting #powerliftinggoals #squatbenchdeadlift #deadlifts #bench #benchpress #benchgoals #benchvolume #jrsmolov #garagegym #gymlife #cleans #cleancomplex #crossfitinspiration #learntoolympiclift #leangoals #leanlifting #fitnessgoals #fitnessmotivation #rugby #sport #mobility #flexibility #strenthsports

Less and less these days, I find myself doing body specific workouts.
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After squats last night, I hit W2D1 of my Jr Smolov programme, some close grip bench, some chest supported rows and a snatch complex (not shown).
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Bench: 6x6 at 70% + 5 kg's (102.5kgs).
Close grip bench: 3x12 at 55kgs.
Chest supported rows: 4x13 at 27.5kgs.
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#leanpower #leanlifting #leangoals #crossfitinspiration #olympicliftinggoals #powerlifting #powerliftinggoals #squatbenchdeadlift #squatbenchdead #accessoryexercises #jrsmolov #bench #benchpress #benchgoals #benchvolume #fitness #fitnessgoals #fitnessmotivation #rugby #strength #speed #flexibility #mobility #power #gymlife #garagegym

Squat Sunday.
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A little bit of volume to finish the week.
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5 x 5 at 64% (140kgs).
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The first 3 sets were high bar with a narrow grip, this then hurt my elbows so finished with 2 sets with a wide grip.
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#power #powerlifting #powerliftinggoals #squatbenchdeadlift #squatbenchdead #squats #squatdeep #squatgoals #squateveryday #squatvolume #depth #garagegym #gymlife #gains #speed #strength #rugby #fitness #fitnessgoals #fitnessmotivation #leanpower #leangoals #leanlifting #leanpowerlifting #volume

This weeks Jr Smolov so far.
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Week 2, day 1; 6x6 at 70% + 5kgs (102.5kgs).
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Week 2, day 2; 5x5 at 75% + 5kgs (110kgs).
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Day 2 (today) was meant to be 7 sets of 5, but I started to lose form and the pause on set 5. This will be something to work on in the weeks to come.
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#power #powerlifting #powerliftinggoals #squatbenchdeadlift #squatbenchdead #jrsmolov #bench #benchgoals #benchpress #benchvolume #garagegym #gymlife #strength #speed #stayactive #nevertooold #rugby #fitness #fitnessgoals #fitnessmotivation #leangoals #leanlifting

Post work out myprotein protein pancakes with Nutella and banana... Ye go on then!
#nutritioniskey #nutritionisyummy #leanlifting #myprotein #leanin15 #meanin15

The problem isn't the amount of food, it's the size of the plate! Well needed extra lean Belgian blue rump steaks, corn on the cob with lime and chilli butter, spicy rice, red pepper and runner beans πŸ™ŒπŸ»
#thankgoditsfriday #leanin15 #meanin15 #fuelthebody #leanlifting #nutritioniskey

Second set of 180kg for 6. Love deadlifts but not done them for a while. I always like to do deadlifts or squats without footwear, the structure of most shoes just doesn't do the job. Lifting shoes or flat soles are also good, I just prefer it the natural way! Mixing up my routine with different rep ranges and different weights keeps things interesting! Filming is a great tool to progress!
#ilovedeadlifts #meanin15 #leanin15 #leanlifting #power #noliftingshoes #liftingshoes #lifting

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