#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
It’s comp week🤙🏻 @ironamazon
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
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!
Double Cl + Jerk 265lb~120kg
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!
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!
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.
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🔥👊🏻
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 💪🏽💪🏽💪🏽
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!
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
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😈👊🏻
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😈👊🏻
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.
• 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!
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!