I like blue! Blue t-shirt, blue sleeves, blue shoes and blue plates!
I also like sumos.
8x3 @ 62.5kg feeling nice and spi-zee! Still playing around with setup, but pretty much figure a narrower sumo suits me best so far. Fab sumos were preceeded by some fairly average squats for 4x7 @ 57.5kg, but these still felt better than the squats earlier this week. Pretty sure I've got dumb girl hormones going on that are messing me around with strength loss. Man it's fun to be a woman... 😒🙎♀️🛑
pineapples & pizza, perfect combo😤🍕🍍 provided increased anabolism for 2 deadlift PRs!! 405x4 coulda done 2 more for sure but wanted to hit a paused deficit DL pr too, which we did, 345xAnEasy5 #pineapplepizza
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@russwole 's @sasquatch_socks pineapple socks, buy them and get dem gains!!!
After doing some #springcleaning on my #deadlift form I found a much better stance that enabled me to pull 405 lbs/184 kg much more consistently. My previous stance was much too narrow which I believe most likely caused my #piriformissyndrome . I also pinched my #scapula way too much at the beginning before I even started to lift. So when I began to get really heavy my shoulders were the first to fail. By allowing my shoulders to begin in a downward position I decreased the likelihood of power loss on the initial pull. I now imagine my arms as solely an ”attachment" to the bar and nothing else. So take any possible slack out of the arms. Now I pull faster and more efficiently.
Picking back up in a new routine. Since testing day was terrible, we’re going to artificially increase the maxes, do another cycle, and then test again at the end.
So that means high reps! Since I don’t really know what my squat stance is, I had a great idea to measure and mark on the ground where my feet should go. Hopefully, being consistent for a while will help me learn how to do it without the markers.
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This morning it was a #deathlift party buttttt I'm moving on to pulling #conventional now. Yep, feels like I'm lifting this bar about 3 more feet. Is that even possible? Anyway🎥 240lbs SNGL ▶225lbs for 2 SNGLs ▶210lbs for 3 SNGLs Taking it easy on this hip with low volume on my #deload 👌#TrainSmart ps-240 is my conventional #PR
It can be easy to find yourself comparing your progress to others, having you questioning your methods or blindly begin following the program someone else is using.
A study showed large differences between individuals in response to training , with muscle size ranging from -2 to +59%, and strength ranging from 0 to +250%, Indicating that training should be individualized, as required training volumes and exercise selection will vary person to person.
This also isn’t the only time this has been shown [2,3]. Some people will build muscle at a good rate, some at a really slow rate or none at all (throughout the course of the study), and others at an accelerated pace. This is genetics. Biomechanics, fiber types, how one adapts to training etc. will all impact how we should train.
But, this is not an excuse to dismiss scientific data just because you’ve been doing something else that’s been “working”, or because so and so said so, especially if there are various studies showing better outcomes using another method, and perhaps a meta-analysis or 2.
An example of this would be training frequency. Plenty of people get good results training each muscle group 1x week. They see data that shows over and over again the advantages in training a muscle more frequently, and they automatically refute it, no questions asked. “It works for me bro, everyones different.” Well maybe, you’ve never even tried it, or maybe they have but not the “right” way, as it’s easy to get it wrong.
You should look at what science seems to suggest is more optimal, start there, and then experiment with yourself. Track your data overtime so you know why something is, or isn’t working, so you can make the appropriate adjustments.
For example; Your bench press stalled, you added in some more tricep cable work, and your bench press went up 10lbs in 4 weeks. BOOM! Tricep cable work is the key to a bigger bench. But wait, you didn’t take into account that you also switched from doing sets of 5 on bench to doing sets of 3 with a heavier load. Perhaps that is what helped increased your bench, not the extra tricep work, or a combination of the 2? #strengthguide References in comments 👇👇
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