52,5kg #Benchpress doubles.
(Plus @stronkium lift-off comeback😆♥)
Trying hard not to flare my injured right arm and stay steady - press is still a bit slow & shakey.😐
Overall ok, but could be better.
(*will get better)
The Battles at Jena–Auerstedt
The twin battles of Jena and Auerstedt were fought on 14 OCT 1806 on the plateau west of the Saale River in what is now Germany between Napoleon's French Grand Army and Frederick William III of Prussia and his Army. The decisive defeat suffered by Prussia resulted in the subjugation of the Kingdom to the French Empire until the Sixth Coalition was formed in 1812.
I really enjoyed our battlefield staff ride today. It was a great opportunity to get on the ground and better conceptualize events that I had only read about in the past. Today was a great opportunity to discuss strategy, tactics and lessons-learned.
🌟 Week 1 Day 2 #roadto750 ⚪ Squat 3x7 - 170KG/375lbs
⚪ Squat 5x3 - 190KG/419lbs
⚪ Bench 7x5 - 157.5KG/347lbs
⚪ Followed by glute ham raises, weighted ab wheel roll outs etc.
Really enjoyed today's session! Squats are looking shit at the moment but they will build back up within the next couple week's. I'll be squatting 3x per week again throughout this new training cycle. The road to a 750 total begins 😁 #93#jnr
"Upon receiving the Chief Referee’s signal the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees." That is the direct rules coming from the USAPL and USPA rules handbook. It does not state that you receive 2 extra pounds for every extra 3 centimeters you squat below that point. @dan.cannon knew immediately yesterday when he sunk 380lbs. too low, and that is something he has struggled with. But also something for the most part he has fixed except for a rare misgroove here and there. And as you can see, when he cuts his squat right at the proper depth, the 385lb. squat on the right is a smoke show. I am by no means advocating squatting just to parallel or even high in training. I believe you should train to competition depth at all times barring an injury. But what I am saying is that going even further below that point is unneeded and will take pounds off your total, specifically if you squat low bar. So what are some keys and/or cues I use to help people who may actually be squatting too low?
1.) I will start by having them do pause squats at the proper depth to getting a feeling for where that point is, and many times that is all that is needed.
2.) The next step is the cue to bounce off your thighs. People who usually go too low bounce off their hamstrings, but instead what I want them to do is feel the point when your torso touches your thighs, and bounce from that position. I first realized this cue when I heard an argument for why powerlifters sometimes get fat. Old-school lifters would try to get a "belly" so that they could use that to bounce off their thighs at the bottom.
3.) The final cue I'll use if the above two do not work is that I will tell them to 3/4th squat and actually make it feel to them like they are squatting high. Usually what happens is that 3/4ths depth to them is actually proper depth.
The goal is to achieve the highest 1RM squat, not the furthest range of motion. So while you need to #squat2depth , stop there. Don't be the one touching your butt to the floor on the platform and leaving an extra 20-30lbs. in the tank when you don't need to.
Big shout-out to @g.s.training and @deannedennis! Luther is prepping for the AWPC Euros after a successful second place finish at the British Finals a couple of weekends back! Here is a clip of him Squatting 185kg for a triple 💪 Deanne is prepping for her 2nd only comp which will be the Gpc-gb Nodumbelles women's comp in Manchester! Here she's taking 95kg for a ride with 5 reps! On course to smashing her previous comp pb Deadlift for sure! Proud of you both 🔥💪🔥❤
Well bench didn’t go completely to plan today 😒 failed rep 3 (@ 62.5kg) big time 😭 Ended the workout with a set of amrap chin ups (11?) ➡️ after a f-load of chest and arm accessories because I obviously don’t know when to give up 🙃 #peakweek
⭕Grande novità in casa Hangar-RPW
Dalla prossima stagione, il campione mondiale di Powerlifting Corrado Siragusa sarà nostro prezioso consulente nelle discipline pesistiche.
Da oggi, ci sentiamo tutti un pò più...Vip ( Very Ignorant Powerlifter)!💪💪💪 #veryignorantpowerlifting