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#tbt to the mohawk that I wish I could still rock. Training has been meh lately between minor injuries, gout, getting sick, lack of motivation & just busy & drained from work. Excuses aside, we’re a little less than 6 weeks out to dial it in before the next meet 🙈 Thankfully I’ve got a great coach to help along the way 🙌🏽
#tbt  to the mohawk that I wish I could still rock. Training has been meh lately between minor injuries, gout, getting sick, lack of motivation & just busy & drained from work. Excuses aside, we’re a little less than 6 weeks out to dial it in before the next meet 🙈 Thankfully I’ve got a great coach to help along the way 🙌🏽
W1D2 in the books some lighter lifts and focused on technique for today. Mental and Physical are out of it after my exam on Wednesday. As you all probably know, I failed my FE exam like every normal human being. I attempted it a second time and hoping for better results.

Deficit Snatch double 165lb~75kg
Power Clean Double 195lb~89kg
W1D2 in the books some lighter lifts and focused on technique for today. Mental and Physical are out of it after my exam on Wednesday. As you all probably know, I failed my FE exam like every normal human being. I attempted it a second time and hoping for better results. Deficit Snatch double 165lb~75kg Power Clean Double 195lb~89kg
625lbs for 5. Thank you @parlier88 and @hughes_shoes95 for pushing me. Thank you @smitty2319 and @wrmode1776 for the spot. #ironboypowerlifting #ibpelite #uspapower #uspa #zonesmellingsalts #ipl #respectthedepth #rewop #outlaws #outlawlaboratory #beanoutlaw #iamanoutlaw #squatchamps #squats #markbellslingshot #lillibridgewraps
Coach Kane with a 225kg and a 215kg squat at QLD state titles in the U75kg class.
Coach Kane with a 225kg and a 215kg squat at QLD state titles in the U75kg class.
It’s comp week🤙🏻 @ironamazon 
#gunsoutbunsout 
#depthbeforedishonor 
#DBDS
#PowerinIron
Code: ironamazon15 to save 💰 ・・・
Last heavy lifts before #powermania2018! Pretty much did a mock meet and worked every lift to failure / took my L's with grace and dignity which tells me I'm in a lot better place than I was a few weeks ago. 🚩Skwats 🚩 226 - 238 - 242.5 - kept trying to find the brakes but they just kept moving ➡️ 243.5 for my top squat, fatigued asf and 5lbs from my all time PR 🚩Binch🚩 110 - 121 with comp pauses, shoulder was hurting real bad so I stopped when I failed 138 🚩Didlifts🚩 274.5 both stances, pulled everything with both to see which moved faster and I'll do the same on meet day. Pulled 319 to my knees and bailed because again, this is not the day to go for broke. 10 DAYS OUT!! Wearing @depth_beforedishonor_squatco and @pr.labs powered by @inspirednutra
It’s comp week🤙🏻 @ironamazon #gunsoutbunsout  #depthbeforedishonor  #DBDS  #PowerinIron  Code: ironamazon15 to save 💰 ・・・ Last heavy lifts before #powermania2018 ! Pretty much did a mock meet and worked every lift to failure / took my L's with grace and dignity which tells me I'm in a lot better place than I was a few weeks ago. 🚩Skwats 🚩 226 - 238 - 242.5 - kept trying to find the brakes but they just kept moving ➡️ 243.5 for my top squat, fatigued asf and 5lbs from my all time PR 🚩Binch🚩 110 - 121 with comp pauses, shoulder was hurting real bad so I stopped when I failed 138 🚩Didlifts🚩 274.5 both stances, pulled everything with both to see which moved faster and I'll do the same on meet day. Pulled 319 to my knees and bailed because again, this is not the day to go for broke. 10 DAYS OUT!! Wearing @depth_beforedishonor_squatco and @pr.labs powered by @inspirednutra
Going down today @crossfitmarana !! 🙌🙌🤜🏼🤛🏼
Going down today @crossfitmarana !! 🙌🙌🤜🏼🤛🏼
When a hot redhead teacher and her equally  attractive firefighter hubby ask if you have some decor for your door, well....
When a hot redhead teacher and her equally attractive firefighter hubby ask if you have some decor for your door, well....
No matter how scary it’ll be getting on that stage performing my own music for the first time is going to be I can promise you one thing... MY LEGS WON’T GIVE OUT💪🏾👊🏾‼️#Rapper #PersonalTrainer  #WeightLifter #Herbalife #Showcase #Sunday #Squats #RespectTheDepth #MyFirstShow #Music #GoodMorning
Progress is super weird. -
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Like I've come so far yet when I look in the mirror I still see myself as I was 70 pounds ago and that's really weird.  Yet if I look at a picture from then and now it's a world of difference. I recognize I have a long way to go, but I know I'm farther from where I started. -
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Progress in lifting is also weird because yesterday I hit 235 on the bench which isn't a pr but it kind of is to me, like I've benched 245 before but it was sloppy as shit it was touch and go and it was my bodyweight at the time. 
Now 2 months later I'm a little over 15 pounds lighter and I benched over my current bodyweight (I understand 5 pounds isn't a whole lot but I dont know, it's a lot to me) And it was clean, it was paused, and it was a good grind. -
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I'm honestly super proud of how far I've come, in all aspects of life. And I have so many people to thank for helping me along the way. So yeah. - -
(Video from an amrap where the weight slid and I didn't realize)
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Gym: @surgetonewlevels
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#workingout #workforchange #motivation #weightloss #squats #peachgang #peachsquad #fitness #body #bodybuilding #strength #weightlifting #progressdaily #fatloss #cardio #journey #deadlift #powerlifting #bench #surgetonewlevels #depth #depthbeforedishonor #squattodepth #respectthedepth
Progress is super weird. - - Like I've come so far yet when I look in the mirror I still see myself as I was 70 pounds ago and that's really weird.  Yet if I look at a picture from then and now it's a world of difference. I recognize I have a long way to go, but I know I'm farther from where I started. - - Progress in lifting is also weird because yesterday I hit 235 on the bench which isn't a pr but it kind of is to me, like I've benched 245 before but it was sloppy as shit it was touch and go and it was my bodyweight at the time. Now 2 months later I'm a little over 15 pounds lighter and I benched over my current bodyweight (I understand 5 pounds isn't a whole lot but I dont know, it's a lot to me) And it was clean, it was paused, and it was a good grind. - - I'm honestly super proud of how far I've come, in all aspects of life. And I have so many people to thank for helping me along the way. So yeah. - - (Video from an amrap where the weight slid and I didn't realize) - - Gym: @surgetonewlevels - - #workingout  #workforchange  #motivation  #weightloss  #squats  #peachgang  #peachsquad  #fitness  #body  #bodybuilding  #strength  #weightlifting  #progressdaily  #fatloss  #cardio  #journey  #deadlift  #powerlifting  #bench  #surgetonewlevels  #depth  #depthbeforedishonor  #squattodepth  #respectthedepth 
2nd attempt because I didn't like how my right heel seemed out of place on my first attempt. 165lbs not much but going A to G with good form is very important to me
2nd attempt because I didn't like how my right heel seemed out of place on my first attempt. 165lbs not much but going A to G with good form is very important to me
Why do I do this to myself?

119kg/261.8lbsx8 followed by 97.5kg/205.7lbsx20.

Brought my stance back out a bit. Felt a little better.

Still death.

BW 75kg/165lbs

#phoneitin #NOV
Why do I do this to myself? 119kg/261.8lbsx8 followed by 97.5kg/205.7lbsx20. Brought my stance back out a bit. Felt a little better. Still death. BW 75kg/165lbs #phoneitin  #NOV 
This is what 20 years of friendship looks like. We go all the way back to Mr. Hunt’s computer class in the 7th grade. My brother in more ways than one👌🏽 | @respectthedepth #RespectTheDepth #KAΨ
This is what 20 years of friendship looks like. We go all the way back to Mr. Hunt’s computer class in the 7th grade. My brother in more ways than one👌🏽 | @respectthedepth #RespectTheDepth  #KAΨ 
Boiii we pulled some FYA today🔥 Top sets of 285x4x6 at RPE 6.5-7🙂 Very happy with today’s pulls, and feeling better now that sleep is coming back! Rest of this block is going to be fun😈👊🏻
Boiii we pulled some FYA today🔥 Top sets of 285x4x6 at RPE 6.5-7🙂 Very happy with today’s pulls, and feeling better now that sleep is coming back! Rest of this block is going to be fun😈👊🏻
Pause squats 😠😠 430 for some sets. 👍🏼💪🏼💪🏼. Form on point!!!
#powerlifting #powerlifter #strong #pausesquats #squats #squatbooty #albanybarbellclub strength #strengthtraining #respectthedepth 
@thestrongdietitian
Banded Spotto Press 3x3 with 185lbs and Banded DB Press as well. Hopefully will bring the numbers up for bench. @genuineathletics calling me out for being soft and I don’t blame him, shits not easy. For the guys looking for that chest pump though, highly recommend giving these a go.
Banded Spotto Press 3x3 with 185lbs and Banded DB Press as well. Hopefully will bring the numbers up for bench. @genuineathletics calling me out for being soft and I don’t blame him, shits not easy. For the guys looking for that chest pump though, highly recommend giving these a go.
E=Pe^2, it’s the start of the new cycle with a substantial amount of weight being moved around. Thanks again to @acuworx for the much needed acupuncture/cupping!
PSn 175lb~79.5kg
Sn 195lb~88.5kg
PCl 235lb~107kg
Double Cl + Jerk 265lb~120kg
FS 310lb~141kg
E=Pe^2, it’s the start of the new cycle with a substantial amount of weight being moved around. Thanks again to @acuworx for the much needed acupuncture/cupping! PSn 175lb~79.5kg Sn 195lb~88.5kg PCl 235lb~107kg Double Cl + Jerk 265lb~120kg FS 310lb~141kg
Squats squats squats... Worked up to 425x5 video one and 475x2 video two. Hip flexor is feeling good again. Finally! #squats #strongman #powerlifting #crossfit #respectthedepth #strongerthanyesterday
Them: love is a battlefield

Me: watch me walk away honey bun I just got my nails done
Them: love is a battlefield Me: watch me walk away honey bun I just got my nails done
Still working around my back tweak so I did 100 squats with 240 lbs. This was the 7th set aka right around the time I was having trouble walking between sets and I decided to channel my inner @quadslikerobb 
I was able to go beltless until the last two sets and the pump is crazy.
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#squat #bench #deadlift #powerlifting #bodybuilding #strength #power #workout #gym #lift #everythinghurts #aintnothingbutapeanut #respectthedepth #atg #steroidscocainehookers #quadpopoflove #bikiniprep #igfitness @scag1 @brianmcabee
Still working around my back tweak so I did 100 squats with 240 lbs. This was the 7th set aka right around the time I was having trouble walking between sets and I decided to channel my inner @quadslikerobb I was able to go beltless until the last two sets and the pump is crazy. • • • • • • #squat  #bench  #deadlift  #powerlifting  #bodybuilding  #strength  #power  #workout  #gym  #lift  #everythinghurts  #aintnothingbutapeanut  #respectthedepth  #atg  #steroidscocainehookers  #quadpopoflove  #bikiniprep  #igfitness  @scag1 @brianmcabee
MEET DAY VIDEO IS NOW LIVE ON MY YOUTUBE CHANNEL! Link is in my bio for all y’all who want to see it 🙌🏻
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This was one hell of a day. Couldn’t have been happier with the performance we put on. I’m already looking at what’s next to come.
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Also, if you want to see @ryancollette79 send it with 600lbs on his 3rd Deadlift, don’t miss this!
MEET DAY VIDEO IS NOW LIVE ON MY YOUTUBE CHANNEL! Link is in my bio for all y’all who want to see it 🙌🏻 • This was one hell of a day. Couldn’t have been happier with the performance we put on. I’m already looking at what’s next to come. • Also, if you want to see @ryancollette79 send it with 600lbs on his 3rd Deadlift, don’t miss this!
Classes went great yesterday!! #crossfitmarana
Nothing special here I worked up to 405 for 3. Working on slowing my tempo down and pausing at the bottom. Got the tip from the big homie @c3muscle aka #respectthedepth
Nothing special here I worked up to 405 for 3. Working on slowing my tempo down and pausing at the bottom. Got the tip from the big homie @c3muscle aka #respectthedepth 
Walters second attempt at QLD state titles. 235kg ⚪️⚪️⚪️!
Walters second attempt at QLD state titles. 235kg ⚪️⚪️⚪️!
Feeling patriotic tonight. 5weeks of the tweaked out program of mine and I’m taking 510 (this is my 97.5%) for reps. Except 405 in the front squat. Lol imma be walking a little bow legged.
Feeling patriotic tonight. 5weeks of the tweaked out program of mine and I’m taking 510 (this is my 97.5%) for reps. Except 405 in the front squat. Lol imma be walking a little bow legged.
Week 6 day 1. Today’s skwaaaarts felt 8/8 pretty tough m8, but they didn’t look too shabby. Even though I was feeling pretty pretty prettyyyyyy exhausted on this day I wanted to continue pushing the envelope, so I did by far the most weight I’ve ever done on RDLs. Part of my soul may or may not have left my body 👻. Main work was:
➡️7x3 safety bar skwaats w/ 4-second pauses @ 295lb
➡️4x6 Romanian deadlifts @ 365lb (may or may not have had to do 8 and pause them oops 🤷🏻‍♂️)
Fatigue is definitely setting in but everything has been looking and moving well. Can’t wait to deload and reload next week 😴 @jakeadaniel 📸 Super Shaky Rob @poweredup_rob •••
#workdontwhine #squats #skwaats #squat #🍑gang #🍑bois #respectthedepth #powerlifting #MEAT #powerkeg
Week 6 day 1. Today’s skwaaaarts felt 8/8 pretty tough m8, but they didn’t look too shabby. Even though I was feeling pretty pretty prettyyyyyy exhausted on this day I wanted to continue pushing the envelope, so I did by far the most weight I’ve ever done on RDLs. Part of my soul may or may not have left my body 👻. Main work was: ➡️7x3 safety bar skwaats w/ 4-second pauses @ 295lb ➡️4x6 Romanian deadlifts @ 365lb (may or may not have had to do 8 and pause them oops 🤷🏻‍♂️) Fatigue is definitely setting in but everything has been looking and moving well. Can’t wait to deload and reload next week 😴 @jakeadaniel 📸 Super Shaky Rob @poweredup_rob ••• #workdontwhine  #squats  #skwaats  #squat  #🍑gang #🍑bois #respectthedepth  #powerlifting  #MEAT  #powerkeg 
Guys I recommend not swiping unless you want to see really crappy 225lb~102kg snatch attempts. I would highly suggest you just enjoy this photo of these amazing fruity pebble pancakes that I had from @brownstone_pancake_factory on Sunday. Best cereal pancakes I’ve tasted so far!
Guys I recommend not swiping unless you want to see really crappy 225lb~102kg snatch attempts. I would highly suggest you just enjoy this photo of these amazing fruity pebble pancakes that I had from @brownstone_pancake_factory on Sunday. Best cereal pancakes I’ve tasted so far!
475 3x3

I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. 
@cerberus_strength_canada 
@skull_smash_ammonia 
@amacnicol 
@pauloneid 
@araskvedaras
475 3x3 I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. I will deload. @cerberus_strength_canada @skull_smash_ammonia @amacnicol @pauloneid @araskvedaras
First day back to normal lowbar squats and it was rough😅 Got 225x2x8 at RPE 7 & misgrooved 245x5 at RPE 9😪 I didn’t notice my belt was fitted wrong, so I cut the set short to stay safe and avoid failure. Losing weight has been hard on me, but we will continue to adjust and move forward🔥👊🏻
First day back to normal lowbar squats and it was rough😅 Got 225x2x8 at RPE 7 & misgrooved 245x5 at RPE 9😪 I didn’t notice my belt was fitted wrong, so I cut the set short to stay safe and avoid failure. Losing weight has been hard on me, but we will continue to adjust and move forward🔥👊🏻
Im back down in my actual weight class, which means its time to do work. 215kg squat ezpz, and more mobility work trying to catch more upright and lower. 
#weightlifter #weightlifting #clean #snatch #squat #weights #barbend #heavy #hookgrip #atg #fitfam #fitness #fitspo #quads #respectthedepth #positionusa
Squat PR of 510x5, nice and deep. Followed this up with a few back of 5s, some pin squat triples and some strongman-ish conditioning. 20 yard prowler “truck pull” with an upper body harness, flip around and push it back 20 yards, then suitcase carry a loaded barbell 20 yards, switch hands and come back. 3 rounds and I was DEE-STROYED. This strongman stuff is quickly becoming a rude awakening conditioning wise, but man it’s fun #powerlifting #powerlifter #strongman #conditioning #squat #bench #deadlift #pr #respectthedepth #prowler #legday #squatday #uspa #usapl #verticaldiet #unc #tarheels #uncfootball #fitness #bodybuilding
Squat PR of 510x5, nice and deep. Followed this up with a few back of 5s, some pin squat triples and some strongman-ish conditioning. 20 yard prowler “truck pull” with an upper body harness, flip around and push it back 20 yards, then suitcase carry a loaded barbell 20 yards, switch hands and come back. 3 rounds and I was DEE-STROYED. This strongman stuff is quickly becoming a rude awakening conditioning wise, but man it’s fun #powerlifting  #powerlifter  #strongman  #conditioning  #squat  #bench  #deadlift  #pr  #respectthedepth  #prowler  #legday  #squatday  #uspa  #usapl  #verticaldiet  #unc  #tarheels  #uncfootball  #fitness  #bodybuilding 
Yesterday’s pin front squats. 215 for sets of 4, which is the most I’ve ever tried to front squat 😃
@barbell_militia 🇺🇸🇺🇸
Yesterday’s pin front squats. 215 for sets of 4, which is the most I’ve ever tried to front squat 😃 @barbell_militia 🇺🇸🇺🇸
120kg X 6reps 
Completed 25reps of 120kg in 5 sets
Reps were 6,5,5,5,4
Bodyweight 61kg

Spotting @mith_5
VC @_roddy_2737

#bodybuilding #powerlifiting #powerliftingmotivation #lightweightbaby #volumetraining #respectthedepth #squatday #squatbooty #squats #legsday #legs #legsworkout
Maaaaan the first training session of heavier weight is always so rough lol. Squatsx455x3x8 , glaaaad it was only 3 sets. Over here all sorts of outta breath and outta strength. Gains goddess give me strength for deads later today 😔

#DoWhatIWant#blackfitness #powerlifting 
#trainhard #muscles #militarymuscle #lifting #gymrat #instafit #fit #focused #motivation #training #Gym #Nodaysoff #igfit #beastmode  #boutthatlife #pumpchasers #Bodybuilding #blackfitnessnow
 #fitness #respectthedepth #gains #muscle #ironbornstrength #alwaysstrive #deadlift #bench #squat
Maaaaan the first training session of heavier weight is always so rough lol. Squatsx455x3x8 , glaaaad it was only 3 sets. Over here all sorts of outta breath and outta strength. Gains goddess give me strength for deads later today 😔 #DoWhatIWant #blackfitness  #powerlifting  #trainhard  #muscles  #militarymuscle  #lifting  #gymrat  #instafit  #fit  #focused  #motivation  #training  #Gym  #Nodaysoff  #igfit  #beastmode  #boutthatlife  #pumpchasers  #Bodybuilding  #blackfitnessnow  #fitness  #respectthedepth  #gains  #muscle  #ironbornstrength  #alwaysstrive  #deadlift  #bench  #squat 
Comp client @emilycrawford_12 is 4 weeks out from her first ever PL comp. here is her easy single on 72.5kg and 4s at 62.5kg.
Comp client @emilycrawford_12 is 4 weeks out from her first ever PL comp. here is her easy single on 72.5kg and 4s at 62.5kg.
Big @chadhenry278  squatting 205kg and 190kg. Chid is only a few weeks out from his first ever comp.
Big @chadhenry278 squatting 205kg and 190kg. Chid is only a few weeks out from his first ever comp.
S: 252.5
B: 167.5
D: 255
Bench pr and deadlift pr today went 8/9 missed my third squat. Thanks to my coach @hani_tsa For sharing the keys 👌👌👌 and @bartellbarbell For handling me and calling my attempts. 
And shoutout to @socal_powerlifting For being my home gym and a solid environment to train in. Excited to see what’s coming in the future and ready to work 💪🏽💪🏽💪🏽
S: 252.5 B: 167.5 D: 255 Bench pr and deadlift pr today went 8/9 missed my third squat. Thanks to my coach @hani_tsa For sharing the keys 👌👌👌 and @bartellbarbell For handling me and calling my attempts. And shoutout to @socal_powerlifting For being my home gym and a solid environment to train in. Excited to see what’s coming in the future and ready to work 💪🏽💪🏽💪🏽
Come try us out this week!!
Come try us out this week!!
275lb~125kg⚪️
285lb~129.5kg⚪️
295lb~134kg⚪️
300lb~136kg🔴
So my snatches weren’t actually on the good side today but my clean and jerks ended up better. 10lb PR in the clean and Jerk, I Attempted 300lb but I didn’t get under it quick enough. Not all days can be perfect but I still got something out of it! I’m glad about the program!
275lb~125kg⚪️ 285lb~129.5kg⚪️ 295lb~134kg⚪️ 300lb~136kg🔴 So my snatches weren’t actually on the good side today but my clean and jerks ended up better. 10lb PR in the clean and Jerk, I Attempted 300lb but I didn’t get under it quick enough. Not all days can be perfect but I still got something out of it! I’m glad about the program!
Syd going ATG for leg day! #respectthedepth
345lbs #lowbarsquat from this morning. Right back to where I left off last year 🏋🏼‍♂️💪🏼
345lbs #lowbarsquat  from this morning. Right back to where I left off last year 🏋🏼‍♂️💪🏼
First video -> 265x8 at RPE 8
Second video -> 270x10 at RPE 7
Feels good to see video proof that I am getting stronger, and on top of that my technique is much smoother too😁👊🏻
First video -> 265x8 at RPE 8 Second video -> 270x10 at RPE 7 Feels good to see video proof that I am getting stronger, and on top of that my technique is much smoother too😁👊🏻
Actually super happy with how my lifts have been progressing this cycle, primarily my squat. I know that I bitch and complain and seem to only have negative things to say post training, but I saw/ felt some rather massive improvement during a recent max test! Instead of collapsing and relying on sheer momentum and a prayer to Jesus to stand up, I was able to maintain control and fight for that lockout! I will always be my own worst critic, but I will also stop and celebrate my victories when appropriate 🎉 I'm so excited to step on to the platform in a few weeks and officially make that elusive 200lb+ poverty squat my bitch ⚪️⚪️⚪️ #powerlifting #squat #bench #deadlift #respectthedepth #training #meetprep #cpfpowerlifting #gpcpowerlifting #nationals #roundtwo #leaveitallontheplatform #kneesoutforharambe #girlswholift
Actually super happy with how my lifts have been progressing this cycle, primarily my squat. I know that I bitch and complain and seem to only have negative things to say post training, but I saw/ felt some rather massive improvement during a recent max test! Instead of collapsing and relying on sheer momentum and a prayer to Jesus to stand up, I was able to maintain control and fight for that lockout! I will always be my own worst critic, but I will also stop and celebrate my victories when appropriate 🎉 I'm so excited to step on to the platform in a few weeks and officially make that elusive 200lb+ poverty squat my bitch ⚪️⚪️⚪️ #powerlifting  #squat  #bench  #deadlift  #respectthedepth  #training  #meetprep  #cpfpowerlifting  #gpcpowerlifting  #nationals  #roundtwo  #leaveitallontheplatform  #kneesoutforharambe  #girlswholift 
1st place and best female lifter 🤙🏻 We’re extremely proud of DBDS Athlete @andiii_riley. 
#thatswordthough 
#crushedit 
#depthbeforedishonor .
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I'm so thankful for this amazing day. I took first place in the 52kg weight class and best overall female lifter. Not quite ready to share what my numbers were.... but I will say that I PRd my wilks score and had a blast 😊❤️💪🏻 Thank you @depth_beforedishonor_squatco for my awesome shirt and support

And another big thanks to all of my friends and fellow athletes @swbarbell_fitness for always having kind words, positive vibes, and for putting up with my grumpy ass on bad lifting days.
#powerlifting #depthbeforedishonorsquatcompany #buildathletesnotcheckbooks #notstrongforagirljuststrong #earnednotgiven #letsgetstrongtogether #girlswhopowerlift
1st place and best female lifter 🤙🏻 We’re extremely proud of DBDS Athlete @andiii_riley. #thatswordthough  #crushedit  #depthbeforedishonor  . . . . ・・・ I'm so thankful for this amazing day. I took first place in the 52kg weight class and best overall female lifter. Not quite ready to share what my numbers were.... but I will say that I PRd my wilks score and had a blast 😊❤️💪🏻 Thank you @depth_beforedishonor_squatco for my awesome shirt and support And another big thanks to all of my friends and fellow athletes @swbarbell_fitness for always having kind words, positive vibes, and for putting up with my grumpy ass on bad lifting days. #powerlifting  #depthbeforedishonorsquatcompany  #buildathletesnotcheckbooks  #notstrongforagirljuststrong  #earnednotgiven  #letsgetstrongtogether  #girlswhopowerlift 
Went 4/6 today, with a competition PR Snatch 118kgs/260lbs, and Clean & Jerk 156kgs/343lbs, giving me a competition PR at 274kgs. Shout out to @j_sshaw and @clay.cottle for always pushing the envelope. Haha #kilosnotpounds #MeetDay #BlessTheGym #Oly #OlyLifting #OlympicLifting #Snatch #PowerSnatch #CleanAndJerk #PowerClean #Squats #Squat #SquatLife #RespectTheDepth #Depth #weightlifting #posteriorchain #Gainz #GainzDay #BackSquat #TrainStupid #powerlifting
Went 4/6 today, with a competition PR Snatch 118kgs/260lbs, and Clean & Jerk 156kgs/343lbs, giving me a competition PR at 274kgs. Shout out to @j_sshaw and @clay.cottle for always pushing the envelope. Haha #kilosnotpounds  #MeetDay  #BlessTheGym  #Oly  #OlyLifting  #OlympicLifting  #Snatch  #PowerSnatch  #CleanAndJerk  #PowerClean  #Squats  #Squat  #SquatLife  #RespectTheDepth  #Depth  #weightlifting  #posteriorchain  #Gainz  #GainzDay  #BackSquat  #TrainStupid  #powerlifting 
First USAPL meet is in the books. 9/9 with 27 white lights. We ended up with 175/385.8 on squat, 130/286.6 on bench, and 205/451.9 on deadlift. 510/1124.4 for da total at 90.7/200 body weight. Big thanks to @croninstrength , @ryancollette79 and my girl @lexi_calabrese for all they’ve done throughout these past twenty weeks.
First USAPL meet is in the books. 9/9 with 27 white lights. We ended up with 175/385.8 on squat, 130/286.6 on bench, and 205/451.9 on deadlift. 510/1124.4 for da total at 90.7/200 body weight. Big thanks to @croninstrength , @ryancollette79 and my girl @lexi_calabrese for all they’ve done throughout these past twenty weeks.
Early morning workout today for my W3 D4 and I got to train with @jasonchen_77 my Body is exhausted from Thursday so it felt heavy honestly 😅
Sn pull to knee + hang snatch 4x1
Hang clean doubles 4x2
Front squats 1x6
Early morning workout today for my W3 D4 and I got to train with @jasonchen_77 my Body is exhausted from Thursday so it felt heavy honestly 😅 Sn pull to knee + hang snatch 4x1 Hang clean doubles 4x2 Front squats 1x6
Look ma no hands!!! Conv pulled 245x2x10 at RPE 7-7.5 & top set of 155x10 at RPE 7 on SSB🙂 It’s my last week doing these SSB squats so I had some fun w it😂 Great session today, and last week of high volume variations! Back to basics starting next week😈👊🏻
Look ma no hands!!! Conv pulled 245x2x10 at RPE 7-7.5 & top set of 155x10 at RPE 7 on SSB🙂 It’s my last week doing these SSB squats so I had some fun w it😂 Great session today, and last week of high volume variations! Back to basics starting next week😈👊🏻
Saturday Power💥Explosive Fever:

1. Paused Front #Squat: 315 lb
2. #Deadlift Hook Grip: 405 lb x 6
3. #BenchPress 315 lb x 2 
@respectthedepth #Powerlifting #RespectTheDepth #Caracas #Venezuela
First day of the new training program kept me busy with a ton of clean, power snatch and snatch balance triples with decent weight, very happy with how everything felt though. 🏋🏼‍♂️
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#oly #olympiclifting #weightlifting #olyweightlifting #olylifting #squats #respectthedepth #cleans #snatch #power #snatchbalance #adidas #rogue #atg #allthingsgym
Best of luck today to my incredibly athletic  and strong sister Kirsten Anne Quinn @kikikilos247 at her #olympiclifting meet! She is taking another shot at qualifying for Nationals. She definitely has it, so long as everything goes perfectly on the platform! Her dedication to the sport is inspiring! Child sports whiz --> high school 3-sport MVP--> college volleyball athlete-->gym rat-->crossfit dominator--> weightlifting sensation!! She is the true epitome of #alwaysanathlete #lifelongathlete #Quinngenetics #alwayshungry #focused #lifebalance I am so blessed to have her in my life. Did I fail to mention the flawless, chiseled physique she maintains month in, month out?! 5'9" 145lbs! Love you Likie Lou!😙💖🦄🏆🏋🐶
#Oly #weightlifting #asstograss #squat #respectthedepth #girlswholift #fitfam #badass #leanandmean #teacher #shedoesitall #sister #sisters #competition #champion #winner #crossfit #sayreparkweightliftingclub #chicago #auntieKiki
Best of luck today to my incredibly athletic and strong sister Kirsten Anne Quinn @kikikilos247 at her #olympiclifting  meet! She is taking another shot at qualifying for Nationals. She definitely has it, so long as everything goes perfectly on the platform! Her dedication to the sport is inspiring! Child sports whiz --> high school 3-sport MVP--> college volleyball athlete-->gym rat-->crossfit dominator--> weightlifting sensation!! She is the true epitome of #alwaysanathlete  #lifelongathlete  #Quinngenetics  #alwayshungry  #focused  #lifebalance  I am so blessed to have her in my life. Did I fail to mention the flawless, chiseled physique she maintains month in, month out?! 5'9" 145lbs! Love you Likie Lou!😙💖🦄🏆🏋🐶 #Oly  #weightlifting  #asstograss  #squat  #respectthedepth  #girlswholift  #fitfam  #badass  #leanandmean  #teacher  #shedoesitall  #sister  #sisters  #competition  #champion  #winner  #crossfit  #sayreparkweightliftingclub  #chicago  #auntieKiki 
Gooooooooood day. Had my 275 bench press amrap for my 8s wave, goal was 10 and it was a success 😤😤! Bench press amraps always a pain in the dick so its nice to see solid success! Afters I started my 5s with the first of many 245x6x5 training sessions 
#DoWhatIWant#blackfitness #powerlifting 
#trainhard #muscles #militarymuscle #lifting #gymrat #instafit #fit #focused #motivation #training #Gym #Nodaysoff #igfit #beastmode  #boutthatlife #pumpchasers #Bodybuilding #blackfitnessnow
 #fitness #respectthedepth #gains #muscle #ironbornstrength #alwaysstrive #deadlift #bench #squat
Gooooooooood day. Had my 275 bench press amrap for my 8s wave, goal was 10 and it was a success 😤😤! Bench press amraps always a pain in the dick so its nice to see solid success! Afters I started my 5s with the first of many 245x6x5 training sessions #DoWhatIWant #blackfitness  #powerlifting  #trainhard  #muscles  #militarymuscle  #lifting  #gymrat  #instafit  #fit  #focused  #motivation  #training  #Gym  #Nodaysoff  #igfit  #beastmode  #boutthatlife  #pumpchasers  #Bodybuilding  #blackfitnessnow  #fitness  #respectthedepth  #gains  #muscle  #ironbornstrength  #alwaysstrive  #deadlift  #bench  #squat 
Energy was super low going into today’s bench😪 Managed to get 135x3x10 at RPE 7-7.5 (Miscounted reps on shown set)🙂 All in all it was a win for me, since whenever my energy is low i usually just die! The weight on the bar stayed consistent though, and we made it happen😈👊🏻
Energy was super low going into today’s bench😪 Managed to get 135x3x10 at RPE 7-7.5 (Miscounted reps on shown set)🙂 All in all it was a win for me, since whenever my energy is low i usually just die! The weight on the bar stayed consistent though, and we made it happen😈👊🏻
Worked up to 655 today. Not the prettiest squat I've done considering my hips shot out, but I'll take it. I also don't understand why I feel the need to sink every rep.

#squat #liftheavy #powerliftingmotivation #strength #power #booty🍑 #thirstangle #respectthedepth #sunkliketitanic #neverforget
While I’m out enjoying the weather, here are some more of my shenanigans from yesterday.
Snatch double 205lb~93kg
Clean Single 270~123kg
The consistency of these numbers really puts me in a good mood
While I’m out enjoying the weather, here are some more of my shenanigans from yesterday. Snatch double 205lb~93kg Clean Single 270~123kg The consistency of these numbers really puts me in a good mood
Between Life and Depth is live on our site. 
#depthbeforedishonor 
#DBDS 
#squatdeep
#respectthedepth
Garage door open. I feel refreshed. #respectthedepth #garagegym #fortressofsolitude #growstronger #squats
Let’s talk about squats!
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But, first off, this was actually 455, but the camera angle doesn’t show the 25 that’s also on there. IDGAF if anyone believes me or not. I’ve squatted over 600 before so I have no need to lie about my weights.
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The main purpose of this post is to talk about squat depth. Most of you out there don’t hit it.
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I’m over 6’1”. I have a pretty big ROM, but I do not let that deter me from hitting (and passing) depth.
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What is depth? The point where your hip crease is below your knee. Some people refer to this is going to parallel. Take note - this has nothing to do with where the bottom of your thigh is. Everyone’s is different anyways. Some people think they hit parallel when the bottom of their thigh is below the knee. Sorry folks - you are still way too high.
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I don’t compete in powerlifting (yet haha. Even tho @thepowerdoc wants me to tho!). So I’m not in the gym going after the white lights ⚪️⚪️⚪️.
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For me, this is where my ego comes into play. I will not squat without going to depth. Period. Do it right or don’t do it at all. If you can’t take 225 to depth or slightly below it, go lighter. This is no shame in that. There is no shame in working out properly.
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Stay tuned for my next post, which will elaborate on this more.... until then - lift properly and lift hard.
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#RespectTheDepth #squat  #projectsuperheavyweight #MachineMilitia  #mts #mtsnutrition #tigerfitness #motivation #fit  #fitness #gymlife #train #training #gym #npc #grow #focus #dedication #strength #ripped #swole  #muscle #shredded #sweat #grind #lifestyle #determination  #bodybuilder #bodybuilding #workout
Let’s talk about squats! . But, first off, this was actually 455, but the camera angle doesn’t show the 25 that’s also on there. IDGAF if anyone believes me or not. I’ve squatted over 600 before so I have no need to lie about my weights. . The main purpose of this post is to talk about squat depth. Most of you out there don’t hit it. . I’m over 6’1”. I have a pretty big ROM, but I do not let that deter me from hitting (and passing) depth. . What is depth? The point where your hip crease is below your knee. Some people refer to this is going to parallel. Take note - this has nothing to do with where the bottom of your thigh is. Everyone’s is different anyways. Some people think they hit parallel when the bottom of their thigh is below the knee. Sorry folks - you are still way too high. . I don’t compete in powerlifting (yet haha. Even tho @thepowerdoc wants me to tho!). So I’m not in the gym going after the white lights ⚪️⚪️⚪️. . For me, this is where my ego comes into play. I will not squat without going to depth. Period. Do it right or don’t do it at all. If you can’t take 225 to depth or slightly below it, go lighter. This is no shame in that. There is no shame in working out properly. . Stay tuned for my next post, which will elaborate on this more.... until then - lift properly and lift hard. . #RespectTheDepth  #squat  #projectsuperheavyweight  #MachineMilitia  #mts  #mtsnutrition  #tigerfitness  #motivation  #fit  #fitness  #gymlife  #train  #training  #gym  #npc  #grow  #focus  #dedication  #strength  #ripped  #swole  #muscle  #shredded  #sweat  #grind  #lifestyle  #determination  #bodybuilder  #bodybuilding  #workout 
• O P E N E R S •

Yesterday i went to @ironhouseco to test my openers for the meet that i'll attend. It will be a small meet organized by my old school so i'm doing it for fun and for some experience. 
Squats went really smooth, 3 singles at 175kg went up really smooth for the amount of fatigue i have at the me moment.

Bench was an absolute dream, 3 easy singles at 120kg. This is 2.5kg under my competition max so i'll probably set a new competition record 😬

Deadlifts went shit. Both my hips have been nagging me the last few months with ups and downs. Everytime i think i fixed it and it will come back out of the blue. Soooooo i wont be opening with 210kg, thats for sure. 
Time to deload and have some fun at the meet!
• O P E N E R S • Yesterday i went to @ironhouseco to test my openers for the meet that i'll attend. It will be a small meet organized by my old school so i'm doing it for fun and for some experience. Squats went really smooth, 3 singles at 175kg went up really smooth for the amount of fatigue i have at the me moment. Bench was an absolute dream, 3 easy singles at 120kg. This is 2.5kg under my competition max so i'll probably set a new competition record 😬 Deadlifts went shit. Both my hips have been nagging me the last few months with ups and downs. Everytime i think i fixed it and it will come back out of the blue. Soooooo i wont be opening with 210kg, thats for sure. Time to deload and have some fun at the meet!
Website in the bio
Website in the bio
Heaviest on ssb so far - 475x2, sloppy binch 375x3 paused, 415x5 sumo. Reppin @arkonarussia
#powerlifting #metalhead #squat #bench #deadlift #respectthedepth #powerbelly #gingervitis #meathead
@big_brownie93 with the biggest squat of the men under 100kg! 285kg on the bar at GPC states last weekend.
That 300 is in sight!
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#simmcityperformance #powerlifter #powerliftingaustralia #powerlifting #rawpowerlifting #ipf #gpcpowerlifting #squat #respectthedepth #benchpress #deadlift #strong #strongman #weightlifting #lift #crossfit #gym #australia #sunshinecoast #brisbane #fitness #quads #bodybuilding #sunshinecoastfitness #nambour #health #lifestyle #melbourne #coach
@big_brownie93 with the biggest squat of the men under 100kg! 285kg on the bar at GPC states last weekend. That 300 is in sight! • • • #simmcityperformance  #powerlifter  #powerliftingaustralia  #powerlifting  #rawpowerlifting  #ipf  #gpcpowerlifting  #squat  #respectthedepth  #benchpress  #deadlift  #strong  #strongman  #weightlifting  #lift  #crossfit  #gym  #australia  #sunshinecoast  #brisbane  #fitness  #quads  #bodybuilding  #sunshinecoastfitness  #nambour  #health  #lifestyle  #melbourne  #coach 
Solid Bench session:
Singles up to 410. Didn’t like the way it felt so I backed down to 380.
325x5x5
275x10x2
185x20

Machine flys, curls, pushdowns and face pulls.

I’m going to work to get my 5x5 sets up to 350-355 over the next few months. 
#308 #rawpowerlifting #raw #gains #bodybuilding #fattofit #powerlifting #deadlifts  #benchpress #backsquat #respectthedepth
Sooo for my W3 D3 I was supposed to do BTN JERK for a single but I was watching @iwilson1894 and went for a front rack jerk and let me just say THAT I AM HAPPY ASS HELL I got a PR TODAY AND ITS A PRETTY GOOD ONE TOO. 345lb~157ish KG for a single 👌🏽👌🏽. Thanks @iamhersh_ for the support!
Sooo for my W3 D3 I was supposed to do BTN JERK for a single but I was watching @iwilson1894 and went for a front rack jerk and let me just say THAT I AM HAPPY ASS HELL I got a PR TODAY AND ITS A PRETTY GOOD ONE TOO. 345lb~157ish KG for a single 👌🏽👌🏽. Thanks @iamhersh_ for the support!
272 🔑’s | A leg day without squats makes about as much sense as a chest day without the bench press | @c3muscle #RespectTheDepth
272 🔑’s | A leg day without squats makes about as much sense as a chest day without the bench press | @c3muscle #RespectTheDepth