#liftingwisdom

MOST RECENT

Week 6 of the 10 week cycle. I missed the discipline of sticking to a program. It gives me focus and confidence although I'm very tempted to max out everyday. 133X5, no belt and no straps. Need to work on my breathing though.

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Throwback to 2015 when I just started lifting with barbells in my apartment complex gym. It had minimal facilities with an 8 kilo barbell and rubber weights. There was no squat rack and hence had to clean the weight for front squats. Cringe worthy form lol. But hey, you gotto start somewhere..
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Fat grips or big grips as you call them are great for activating your forearms and improving your grip for any barbell or dumbell movement. They're cheap durable and useful.
On a side note, back to clocking macros (as much as I dislike it). Two kilos down in three weeks. Strength seems to be okay.
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As a habit I make sure to hit the gym post a night of partying. It serves as a hangover cure and helps bring focus to what would otherwise be a sluggish day.
Deadlifts-104X10X4. Words cannot describe how washed out I was after the 4th set.
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Box Squats are a great variation to learn control in the squat movement. It forces you to engage your hip drive to push the weight up versus the knees, which is a common beginners mistake. Add them to your arsenal for sure.
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Injuries.

The pic is that of an ankle sprain from 2015.

In the last 4 years, I've had 3 major injuries. And numerous minor ones. The major ones were a tear in the lateral muscle in the upper back(during a power clean), a ligament tear in the hip(during a deadlift) and a severe tennis elbow in my right hand(doing chin ups) . Looking back, all of them could have been avoided. They were a result of sheer callousness and lack of a proper warm up. Now sometimes fate just wants to screw you over and you get injured. In all other cases, it can be avoided. Things to remember.
1. Never break form. Be aware of when you are breaking form. Unless you are in an actual meet or competition, if your form is breaking, that's not the weight you should be lifting.
2. Never neglect warm-up. I tore my upper back while cleaning a weight 25% of my max,without a warm up.
3. A PR is not worth your spine. Even if you are a professional preparing for a meet. Don't push your PR more than once in 10 weeks.
4. Listen to your body. If parts are hurting, don't push it. Especially if you're in your 30s like me and not on PEs aka gear aka steroids
5.See a doctor. This goes without saying. Listen to the doctor. The latter is key.
6. Take as much time off as required. I cannot stress this enough. Your strength is not going to vanish in two months. And neither will your gains. Maybe you'll be a bit out of shape. Who cares, your health is paramount.
Enjoy lifting. And be injury free!

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Balancing work, family and workouts is an intricate game of time management. I keep my workouts under an hour these days and focus on quick, intense, bang for a buck movements.
One arm deadlift holds are great to build your grip and forearms and they can be quite taxing on the core if done right. Been doing these every day for three weeks now. Could only do the barbell when I started but now I can hold 40 kilos for 20 s in each hand. Highly recommended.
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..do you like yourself when you’re all alone? 🤯 #liftingwisdom #lyricsgotme #workingforit #momlife #fitmom

A heavy rope is a very versatile accessory which can be used to target the upper body, lower body and the core simultaneously. It's great for HIIT sessions as well. After years of strength training, I'm getting my ass handed to me with hypertrophy and functional cardio. But hey, where's the fun in doing something easy.
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Deficit trapbar deadlifts..or trap bar squats rather. Great overall movement to do when you're short on time. Hypertrophy sets from 40% to 60% of max.
Quads-check
Glutes-check
Hamstrings-check
Upper back - check
Lower back-check
Traps-check
You can go deeper into the squat position by adding more deficit. Thanks @stanefferding for this great lesson.
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Hypertrophy is a very different ball game from strength. You focus on a higher rep scheme, typically 8-12 with a weight which is 55-70% of your max. And shorter rest intervals of no more than 60 seconds. Hypertrophy helps increase your endurance and muscle definition. I can't remember the last time I've done barbell curls. Really winded me out. But hey, great arm pump so I'm not complaining.
Today's workout:- Overhead press 6 sets at 60%, Barbell curls 7 sets at 55%, Preachers curls 6 sets, Plate carry 5 sets, Gunwalks 6 sets, Close grip bench press 5 sets at 60%, one arm deadlift holds 6 sets.
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When scouting for a gym, always ensure that they've got heavy tyres, battleropes and enough space to use them effectively. Great functional workout and some good HIIT. On days that I'm short on time to do the full routine , I do tyre flips, tyre pulls with the battlerope, tyre sledge with the rope tied around my torso and tyre deadlift carries. 4-6 rounds of each in 30 mins for 30-40 feet. It killed me today!
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Some cleaning over the weekend. After a year of pure strength training, focusing more on hypertrophy and explosive moments. While doing the hang clean or the power clean, it's important to keep the bar path along your body. Before making the jump to clean the weight, ensure that the bar it hits the thigh. This hit is the start of your explosive jump. It should hit between the knees and your hips closer to the hips than the knees. Your hands have nothing to do in the movement. Not in the jump, not in the catch. And just let the bar drop, don't do a reverse curl when dropping the bar.

Today's workout:- Skwaat and accessories. 35 reps of 100 kilos (5 sets of 7). Some stiff legs for the hammies and some mild grip work.

#liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift#squats

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