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A 2nd place finish at the #MPA2016 meet!

Lifting again in the U67.5kg class, in terms of numbers, this was my best meet to date:-
Back Squat 197.5kg(PR)
Bench Press 110kg
Deadlift 227.5kg(PR)
Total 535kg(PR)

Three lifetime PRs in one meet!
Met and lifted with plenty of strong athletes over the weekend; I'm fires up for the next comp!

#TeamPushMore
#SIAthlete
#MalaysiaPowerlifting
#Repost @malaysiapowerliftingalliance with @repostapp.
・・・
2nd place winner for u67.5kgs category - @iamjwjw

Some core play time from yesterday evening.

Working on building my L-Sit hold. Moving between extended legs to crossed let's me stay under tension for a little longer. The journey continues!

#TeamPushMore
#SIAthlete
#GymnasticBodies
#ChristopherSommer

Power Clean + Squat Jerk @ 70kg.

Getting more comfortable with my shoulder positioning post #ZhuhaiWLcamp . First time I've been able to squat jerk fairly comfortably. In the meantime, I'll also be working on my split jerk footwork.

Coach @wuchuanfu gave a thumbs up for the set above, making progress!

#TeamPushMore
#SIAthlete
#ChineseWeightlifting

Jonathon Wong @iamjwjw lifted the highest total in his weight category of U67.5kg with 522.5kg-unofficial result.

Squat : 182.5kg
Bench : 115kg
Deadlift : 225kg

#SIAthlete
#standardissuemalaysia
#powerliftingmalaysia
#mpasam2015

Open Workout 16.1 done! Contrary to the smile on my face, it was a 20 minute pain train 😵

Thanks to @carmsters for being my #seriousjudge and @annahyphenrina ,
@brandonlee112 , @tuckerico and @graceanyhow for the support and trash talk; it kept me going especially towards the last 4-5 minutes.

#TeamPushMore
#CrossFitMalaysia
#SIAthlete
#StillAlive

Cleans 20kg up to 120kg.

Working on position and tempo today for the cleans. I was aiming to keep reps feeling as consistent as possible, but once loads went above 100kg, I couldn't keep a full grip on the turn around. Felt a little slow at the start of the session but got better as the reps progressed.

I was aiming for a power clean on the 120kg but it was not to be today.
Will get it next time!

#TeamPushMore
#SIAthlete
#ChineseWeightlifting

Pause Back Squat @ 160kg; 3 Box Jumps @ 47".

Left shoulder hasn't been a 100% so have been focusing on lower body.

Today's main movements were pause squats singles followed by box jumps to work on agility/explosive power. •
#TeamPushMore
#SIAthlete
#ChineseWeightliftingMethod
#CrossFitMalaysia

Power Clean & Jerk @ 120kg.

A PR too! I attempted this on a dare from the #TeamSelangor boys 😂
I felt like this is the best power jerk I've done at this load.

Video credit: @graceanyhow
#TeamPushMore
#NationalChampionships
#MalaysianWeightlifting
#SIAthlete

Progress in #malaysia 😎

Progress check on shoulder mobility.

I remember the first time I tried this drill, couldn't even do it holding a PVC pipe loaded with 2.5kg(and with a wide hand placement).

Fast forward after many months of consistent work with @gymnasticbodies drills, I can now manage much more range, a closer hand placement and using a 10kg plate.

Thanks @christophersommer1 for all the tips along the way.

#TeamPushMore
#SIAthlete
#GymnasticBodies
#ChristopherSommer@iamjwjw @pushmorecrossfit 💥

MOST RECENT

Train hard, train smart.

Get the right gears for your heavy lifting.

Use code "KMARUBEAST" at our checkout to get your special discount.

#SIathlete
#standardissuegears

Tag us for a shoutout 💥

Great showing of strength and mobility @iamjwjw
・・・
Tuck Handstand Practice.

Working on handstand balance and upper back strength with this @gymnasticbodies drill.

A great drill to develop your handstand and with carry over to barbell overhead movements. A real buster for the upper back and traps!

#TeamPushMore
#GBAthlete
#SIAthlete
#PushMoreFnP
#FitterFasterStronger
#RoadToMastersChampionships
#ChristopherSommer

#nirvanastrength #chasewhatmatters

@nirvanastrength

#트레이닝 #힘 #꾸준히 #피트니스 #건강 #체조 #크로스핏 #여름몸 #필라테스 #요가

Great showing of strength and mobility @iamjwjw
・・・
Jefferson Curl @ 70kg.

Another fantastic weighted mobility drill from @gymnasticbodies . The first time I did this with a 15kg bar, it was super hard as I didn't have the necessary trunk mobility. Through slow, gradual progression, have achieved a bodyweight Jefferson Curl.

Articulation of the spine and control was quite a challenge at this load. Entire posterior chain was fired up as I was going through the range of movement 🔥🔥🔥

The movement helps to stretch and strengthen your entire posterior chain. Start really light or without load(better too light than too heavy) and focus on articulating each vertebrae of the spine as you perform the movement.

As Coach @christophersommer1 says "Make haste slowly."

#TeamPushMore
#GBathlete
#SIAthlete #ChristopherSommer
#PushMoreFnP #FitterFasterStronger
#JeffersonCurls

🎥: @cammie_jieyin

Tuck Handstand Practice.

Working on handstand balance and upper back strength with this @gymnasticbodies drill.

A great drill to develop your handstand and with carry over to barbell overhead movements. A real buster for the upper back and traps!

#TeamPushMore
#GBAthlete
#SIAthlete
#PushMoreFnP
#FitterFasterStronger
#RoadToMastersChampionships
#ChristopherSommer

Snatch Drive Pulls @ 80kg.

A drill used to develop position, timing, coordination and power for the Snatch. You can hear Coach @wuchuanfu cueing me through the lifts.

The aim is keeping control of movement as the bar comes of the ground and driving though the legs and while hanging load from the lats. As the bar comes past the knees, you are simultaneously pressing the bar in towards the hips while bringing the hips towards the bar.

Getting the hips and bar to meet at the right time will allow for maximum power transfer from leg/hip drive to the bar. Unlike a high pull, the upper body follows the momentum of the bar, instead of pulling it upwards.

As you extend the legs and hips, go for full extension by squeezing the glutes to finish the movement. The body will finish in a slight arch.

The upper torso angle stays consistent as the bar come off the ground and as the bar comes past the knees, the angle starts to open up, leading with hip extension as opposed to back extension.

When first doing this movement, start from a hang position and only start working from below the knees once you are doing the reps smoothly and consistently.

#TeamPushMore
#GBAthlete
#SIAthlete
#PushMoreFnP
#RoadToMastersChampionships
#FitterFasterStronger

Snatch Balance 90kg & 100kg.

Working with a narrower grip for today. Challenging in terms of position, but a definite boost in the arm drive to the overhead support.

Starting to work more with this drill as it is one of my weaker ones. The Snatch Balance dine correctly trains overhead support position, leg drive and lower body strength for the Snatch.

Establish position and tempo with lighter loads before progressing to heavy sets. Quads and hips drive the bar off the shoulders and the arms push the body down into support position. It is fine to receive in a power position then following into the full squat as opposed to just "dropping" under the bar.

#TeamPushMore
#GBAthlete
#SIAthlete
#PushMoreFnP
#FitterFasterStronger
#RoadToMastesChampionships

Lat Flys - approximately fourteen months apart in between the above two sets.

Consistently training with @gymnasticbodies strength work over the past year or so has improved muscular density but also range of motion and mobility.

Movement and training are back on a steady track. It's been an interesting 14 months or so, have experienced going through dengue fever and a minor shoulder injury, which put a bump in my training.

A constant thing I have on my mind, stay focused on goals; that will keep you pointed in the right direction no matter what challenges may come your way.

Thanks to Coach @christophersommer1 and Coach @wuchuanfu for the guidance throughout.

#TeamPushMore
#GBAthlete
#SIAthlete
#PushMoreFnP
#FitterFasterStronger
#ChristopherSommer

Jefferson Curl @ 70kg.

Another fantastic weighted mobility drill from @gymnasticbodies . The first time I did this with a 15kg bar, it was super hard as I didn't have the necessary trunk mobility. Through slow, gradual progression, have achieved a bodyweight Jefferson Curl.

Articulation of the spine and control was quite a challenge at this load. Entire posterior chain was fired up as I was going through the range of movement 🔥🔥🔥

The movement helps to stretch and strengthen your entire posterior chain. Start really light or without load(better too light than too heavy) and focus on articulating each vertebrae of the spine as you perform the movement.

As Coach @christophersommer1 says "Make haste slowly."

#TeamPushMore
#GBathlete
#SIAthlete #ChristopherSommer
#PushMoreFnP #FitterFasterStronger
#JeffersonCurls

🎥: @cammie_jieyin@iamjwjw

Tuesday's Training Tip features a shoulder mobility and strength movement by Coach @iamjwjw.

#Repost @iamjwjw with @repostapp
・・・
Weighted Arm/Shoulder Circles @ 2.5kg

Here's a variation on a warm-up drill that I use as a cool-down/finisher drill after heavy pulling and overhead work.

The small added load assists in getting your shoulders engaged throughout the movement. If you have stiff shoulders, start really light and do slow, controlled reps to free up your scapulars. The elbows stay locked out the entire time.

Whether moving forward or in reverse, I am focusing on getting my scapulars to move; when the arms are in front, scaps are protracted. As the arms move overhead, scaps are elevated. Then as the arms move down, scaps move to retraction and depression.

Try it out and build your shoulder mobility and strength.

@gymnasticbodies
@christophersommer1
@awakengymnastics

#TeamPushMore
#GBathlete
#GymnasticBodies
#SIAthlete
#PushMoreFnP
#FitterFasterStronger

Quarter Front Squats from rack @ 200kg & 220kg.

Another overload drill to train the quads, lat support position and core.

Set up the bar height so that you are starting at the halfway point of your squat depth. Load is supported by spreading the lats and using the quads to drive the weight up.

Load wise, base it off your Front Squat. Start at 110-120% and work your way up while maintaining quality of movement/position. Today, I worked up to approximately 150% of my Front Squat.

#TeamPushMore
#GBAthlete
#SIAthlete
#ChineseWeightliftingMethod
#PushMoreFnP
#FitterFasterStronger

Thanks @derryckkoo for the spot and @cammie_jieyin for the videos.

Weighted Arm/Shoulder Circles @ 2.5kg

Here's a variation on a warm-up drill that I use as a cool-down/finisher drill after heavy pulling and overhead work.

The small added load assists in getting your shoulders engaged throughout the movement. If you have stiff shoulders, start really light and do slow, controlled reps to free up your scapulars. The elbows stay locked out the entire time.

Whether moving forward or in reverse, I am focusing on getting my scapulars to move; when the arms are in front, scaps are protracted. As the arms move overhead, scaps are elevated. Then as the arms move down, scaps move to retraction and depression.

Try it out and build your shoulder mobility and strength.

@gymnasticbodies
@christophersommer1
@awakengymnastics

#TeamPushMore
#GBathlete
#GymnasticBodies
#SIAthlete
#PushMoreFnP
#FitterFasterStronger

Bulletproof your posterior chain with this potent movement demonstrated by Coach @iamjwjw .

#Repost @iamjwjw with @repostapp
・・・
Jefferson Curl @ 70kg.

Another fantastic weighted mobility drill from @gymnasticbodies . The first time I did this with a 15kg bar, it was super hard as I didn't have the necessary trunk mobility. Through slow, gradual progression, have achieved a bodyweight Jefferson Curl.

Articulation of the spine and control was quite a challenge at this load. Entire posterior chain was fired up as I was going through the range of movement 🔥🔥🔥

The movement helps to stretch and strengthen your entire posterior chain. Start really light or without load(better too light than too heavy) and focus on articulating each vertebrae of the spine as you perform the movement.

As Coach @christophersommer1 says "Make haste slowly."

#TeamPushMore
#GBathlete
#SIAthlete #ChristopherSommer
#PushMoreFnP #FitterFasterStronger
#JeffersonCurls

🎥: @cammie_jieyin

Snatch Grip Sots Press @ 50kg.

Working on shoulder mobility + strength with this movement. First aim of Sots Press would be to achieve smooth tempo through the range of movement before adding load.

If you are having difficulties with overhead work, this would be a valuable movement to add to your training. If pressing from the full squat position is not possible yet, start from a half squat or even standing position. Be conservative with load, mobility focus first before strength building.

You can do between 4-5 sets of 3-5 reps as a finisher to your training session.

#TeamPushMore
#GBathlete
#SIAthlete
#PushMoreFnP
#FitterFasterStronger
#ChineseWeightliftingMethod

🎥: @cammie_jieyin

Progress 😎
#GBAthlete @iamjwjw
#GPRepost,#reposter,#notetag @iamjwjw via @GPRepostApp ======> @iamjwjw:Jefferson Curl @ 70kg.

Another fantastic weighted mobility drill from @gymnasticbodies . The first time I did this with a 15kg bar, it was super hard as I didn't have the necessary trunk mobility. Through slow, gradual progression, have achieved a bodyweight Jefferson Curl.

Articulation of the spine and control was quite a challenge at this load. Entire posterior chain was fired up as I was going through the range of movement 🔥🔥🔥

The movement helps to stretch and strengthen your entire posterior chain. Start really light or without load(better too light than too heavy) and focus on articulating each vertebrae of the spine as you perform the movement.

As Coach @christophersommer1 says "Make haste slowly."

#TeamPushMore
#GBathlete
#SIAthlete #ChristopherSommer
#PushMoreFnP #FitterFasterStronger
#JeffersonCurls

🎥: @cammie_jieyin

Jefferson Curl @ 70kg.

Another fantastic weighted mobility drill from @gymnasticbodies . The first time I did this with a 15kg bar, it was super hard as I didn't have the necessary trunk mobility. Through slow, gradual progression, have achieved a bodyweight Jefferson Curl.

Articulation of the spine and control was quite a challenge at this load. Entire posterior chain was fired up as I was going through the range of movement 🔥🔥🔥

The movement helps to stretch and strengthen your entire posterior chain. Start really light or without load(better too light than too heavy) and focus on articulating each vertebrae of the spine as you perform the movement.

As Coach @christophersommer1 says "Make haste slowly."

#TeamPushMore
#GBathlete
#SIAthlete #ChristopherSommer
#PushMoreFnP #FitterFasterStronger
#JeffersonCurls

🎥: @cammie_jieyin

The basics will always be a part of your training 😎

@iamjwjw Chin Ups & Wide Dips.

After a solid Snatch session this morning, balanced out upper body training with bodyweight movements. All the work with @gymnasticbodies is really showing nicely; I'm getting really solid range of movement on both my chins and dips. Couldn't get to these end ranges just a few months ago.

T-minus one week to my first Masters Weightlifting competition at the 2017 Singapore Open!

#TeamPushMore
#GBAthlete
#ChristopherSommer
#FitterFasterStronger
#PushMoreFnP
#SIAthlete
#GymnasticBodies

🎥: @cammie_jieyin

Power Clean & Jerk @ 110kg; Clean Pulls @ 180kg; Lat Flys.

Felt good in this morning's training, did a quick build to a nice 110kg C&J, followed by accessory work - Clean Pull strength is back, hit a solid the 180kg.

Rounded off the session with Lat Flys courtesy of @gymnasticbodies . Fantastic for building strength, stability and mobility in the upper back, rotator cuff and traps.

Now I'm ready to chill and recover over the weekend!

🎥: @cammie_jieyin

#TeamPushMore
#GBathlete
#SIAthlete
#ChristopherSommer
#GymnasticBodies
#PushMoreFnP
#FitterFasterStronger

Hang Muscle Snatch @ 70kg.

Finally back to a bodyweight muscle snatch! Working on dialing in tempo for the lats and quads with the drills this evening. Took a couple of cracks at 75kg but not there yet 😅.

🎥: @cammie_jieyin

#TeamPushMore
#GBathlete
#SIathlete
#FitterFasterStronger
#ChineseWeightlifingMethod

Snatch @ 97kg; Clean & Jerk @ 117kg; Total 214kg at the #SingaporeWeightliftingOpen2017 for Gold medal in the Masters 35-39 division.

After a day of excitement coaching #TeamPushMore athletes through their sessions, it was finally my turn to step on the platform.

Despite not cracking new PRs, it was an great comp as I went 6 out 6 lifts today:
Snatch 85kg-92kg-97kg

Clean & Jerk
105kg-112kg-117kg

Both final lifts were shaky; body was not happy about standing through the day and lack of sleep 😂

It was a case of trusting my training and going by feel. Thanks to Coach @wuchuanfu for the guidance!

🎥: @cammie_jieyin

#PushMoreFnP
#SIathlete
#GBathlete
#FitterFasterStronger
#ChineseWeightliftingMethod

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