Joanna from our semi private coaching session started her Starting Strength Novice Linear Progression with us recently. Last week, she deadlifted her bodyweight for a set of 5. This week, she squatted the same for 5 sets of 3
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Weekend lifts are my favorite 💪🍕🌞
OHP(yeah you know me):
5x60...3x65...5x75...5x5x60 "Pulling things off the ground is a part of your human heritage, and bending down to pick them up is what your knees and hips are for. With the bar in your hands and your feet against the floor, your whole body is completely involved in the exercise, which means the deadlift makes the whole body strong."
As I sit here almost 1 week post-surgery, I’m already biting at the bit to get back to being active. I don’t feel healed enough yet, of course, but being active is a huge part of my life. I’ve been walking with my family everyday to get something in. And reminiscing about these tree trunks. I will get back here. 💖
🚿I clearly lifted in the exact same clothes today, that I wore for yesterday's post and training session. Ya lil' Nasty! Not srs.
👀Look at my Stiffies! I legit look like I'm just standing up straight with weights tied to my hands 😂. Also, look at that drawing where the mirror used to be. Chances are, somebody failed a snatch/C&J, dropped the bar, hit the mirror and broke it. 😂
🏋🏻♂️Now they got a picture of me drawn in its place! Look at the quads on that Guy! 😬🤓
I'm never going to have good squat form. Just have to accept it. My #3SetsOf5 at 225 were shaky and pathetic, so i figured some heavier singles would boost my moral. First video is 275, which looked and felt like garbage. Not to mention it was a mile high. Figured I might as well shoot for a PR even though 275 was ugly, so I loaded 285. Still terrible looking and high, but it moved. If we could just change the standards of what a legit squat is, then I would be moving in the right direction. #Squats#Powerlifting#QuarterSquat#Weak#GarageGym#WoodPowerRack#FatToFit#StartingStrength
All of our members get individualized programming. They know exactly what they are doing before they walk in the gym and more than likely it's different from the person to their right and left. There's a reason for this. Your program should match your goals. Most of us don't have unlimited time in the gym. Time should be spent wisely. Maximum return for minimal investment.
During transitions between programs or after a competition we like to give our Athlete's a week to do anything they want in the gym. Sarah just competed in her first USAW competition and a PL meet before that. Her training has been structured and she has worked hard. This week was a transition and she got to do what she wanted. She worked in handstands, muscle-up progressions, conditioning, and here some log work. 16 years old and tossing a 100 pound log above her head easily. A fun week to explore her hard earned strength with things other than a barbell. #startingstrength#startingstrengthcoach#westminsterstrengthandconditioning#log#strongwoman#startingstrengthgym
Squats from Collegiate Nationals. 240kg (529lbs) ⚪️⚪️⚪️, 252.5kg (556lbs) 🔴⚪️🔴, 252.5kg (556lbs) 🔴🔴⚪️ There’s nothing that I can do now, but I believe the judges made poor calls on the last two squats, the second attempt especially. You can even hear Geno question it on the last one. I am very upset, but a positive is that I got to compete in a building 15 minutes from my house.
Well. Training isn’t always rainbows and sunshine. After having a near death experience with food poisoning and being sick for 5 days and losing about 10lbs needless to say my training has gone to shit lately. I’m still not recovered. This was 390 and was going for fahve but stopped at 4. Pretty sure there wasn’t 5 in me. Everything is freaking heavy. My press has dwindled to that of a 13 yr old girls. Set backs really suck but that’s part of the game I guess. #startingstrength#wfac#wichitafallsathleticclub#welookdown#doyourfives#skwats
These three sisters have trained with us for a couple of years now. Originally two of them came in just to support their sister in her weight loss journey. With no barbell training experience it took amazing courage just to walk through our doors. They have each accomplished so much in such a short time. Training through two pregnancies, delivered two beautiful babies, lost over 60 pounds (not including pregnancy weight, and discovered the joys of being physically strong. They have helped and supported each other every step of the way. #startingstrength#startingstrengthcoach#startingstrengthgym#westminsterstrengthandconditioning#sisters#girlswhopowerlift
The Starting Strength Seminar is underway in Woodmere, NY at @barbellclubwfc this weekend.
We’ll be back here in August. For the upcoming schedule, head over to startingstrength.com/event
Thanks to SSC @innakoppel for hosting and snapping these pics.
First mock meet in the books. Couldn’t really record bench cuz I needed a spot but. Squat 355. Bench 280. And deadlift 475. Deadlift I shouldn’t have dropped the weight but I was just exited to get more than 455 lol. 1 more block of peak and off we go to the meet. Coaching by @hybridperformancemethod now time to eat and recoup lol. #9weeksout
Video up. Setting up and squatting with thoracic flexion can affect your overall squat form, and can be tough to correct if it’s allowed to persist.
For some lifters scapular retraction (pulling the shoulder blades together) is confused for thoracic extension (contracting the spinal erectors along the upper back that cause the chest to lift), and hopefully this video will clarify.
SSC Jayson Ball @jaysonballyoga has made a 2 minute video explaining how to set the thoracic spine in extension and what it should look like.
Link to full video in our profile.
Back at it after a week of knee rehab. Nothing crazy, 90kg. I really pushed my training frequency way too far, to the point I was regressing and getting injured. I totally went against my own advice of adopting a champion's training program, which is beyond retarded. It also has a positive side though.
Four months ago i didn't know a thing about Olympic weightlifting, but now I have a much better understanding of it. I am in the process of rewriting some of the articles on the website, because of these new insights. I wasn't really aware of things like relative intensity and how to properly use it to progress, for example. I didn't know about manipulating volume, intensity, frequency and specificity properly. And I didn't know about knee rehab either haha. And not much about mobility. Anyway, you get the point.
So now I made a program tailored to my strengths and weaknesses and recovery ability. Let's see how it goes!
Working on the bottom of the squat using a squat drill from starting strength. Got to get a straighter back angle in the bottom. Notice the back angle, hips back, more vertical shin, knees out in alignment with the toes and chest and gaze down. I get the question all the time, what about mobility, foam rolling, stretching etc? Mobility should be driven by supporting normal healthy joint range of motion and need. I find that static stretching, foam rolling has limited returns. Feels good but that's about it. But, dynamic stretching and working mobility under load will get you there! #40fit#40fitradiopodcast#startingstrength