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Things I do instead of studying for finals #pretendingtobeathletic #thatsnotheavy #weightlifting
Happy Friday
147kg single
Mod stress week running The Bridge. Still working on this whole RPE deal. Getting there.

#deadlift #bbm #barbellmedicine #thebridge #1rm #strengthshop #strengthtraining #rpe #thatsnotheavy
Check out Roofs member story(link in bio)! Roof is seen here talking to @bbendy85 about the correct genre of music for increased totals and killer training sessions #Heavy #thatsnotheavy #theroofisonfire #weightlifting @cutthroatbarbell @cutthroatcrossfit @unitedlifters
Check out Roofs member story(link in bio)! Roof is seen here talking to @bbendy85 about the correct genre of music for increased totals and killer training sessions #Heavy  #thatsnotheavy  #theroofisonfire  #weightlifting  @cutthroatbarbell @cutthroatcrossfit @unitedlifters
Start of deload week with a below knee block pull for today's max effort. Didn't have enough room on the bar to get heavy enough for a 5rm.... So a set of 10 at 525 was what I settled for lol.

Good lift at @workhorse.athletics with @jennw86 & @fitforakingpcs . Enjoying watching these ladies progress!

#powerlifting #uspapower #uspaeast #uspa #masstheticslegion #massthetics #makepowerliftinggreatagain #deadlift #maxeffort #conjugatestrong #conjugate #deload #thatsnotheavy #gettingstrong #coach #fit #fitfam #fitness #power #strengthisneveraweakness #strength #beard #powerbelly #iron #ironrebel #beardsofinstagram #beardgains #roadto700 #blockpull
Start of deload week with a below knee block pull for today's max effort. Didn't have enough room on the bar to get heavy enough for a 5rm.... So a set of 10 at 525 was what I settled for lol. Good lift at @workhorse.athletics with @jennw86 & @fitforakingpcs . Enjoying watching these ladies progress! #powerlifting  #uspapower  #uspaeast  #uspa  #masstheticslegion  #massthetics  #makepowerliftinggreatagain  #deadlift  #maxeffort  #conjugatestrong  #conjugate  #deload  #thatsnotheavy  #gettingstrong  #coach  #fit  #fitfam  #fitness  #power  #strengthisneveraweakness  #strength  #beard  #powerbelly  #iron  #ironrebel  #beardsofinstagram  #beardgains  #roadto700  #blockpull 
Squats for Merica...... Quick set @ 295lbs for a PR. Meet prep is a grind, but it’s paying off! @mike_grillo_coach  You da real MVP. #swotz #rangerup #girlswholift #thatsnotheavy #startingstrength
THIS IS NOT A WEIGHT - IF the Olympic bar weighs more than the weight OR if you can throw it across the gym ITS NOT A WEIGHT. 👉🏼 I see people with 4 of these rubber 10s on each side (POSER) OR WORSE one 10lb. rubber plate on each side WITH COLLARS 👉🏼😂 it’s Pumping IRON not Pumping Rubber #norubberplates #looksgoofy #dontpretenditsalotofweight #thatsnotheavy #thatlookssilly #dontdothatwithme #banrubberplates
Once this was my opener. Today it’s a 10. 
But that’s cool. I last competed in 2016, then took a year off powerlifting (incl a 4 month lat off the gym completely whilst traveling), but now it’s time for me to crack the whip and get back in shape. By shape I mean strong. 
Fuck abs. 
Back on a PL specific program, 4 days a week with main volume done in first 2 sessions, then secondaries/assistance and hypertrophy/pump work later in the week. 3 total squat sessions, 3 bench sessions and 1 deadlift. 
Fives are the name of the game - 5x5 for squat, bench and ohp, 3x5 for deads as 5x5 never worked for my deads in the past. Im also including a single before volume which from now on will be a lower RPE than this first week. Strength is a skill as well, so lifting heavy needs to be practiced. 
#jointhefightagainstmuscularatrophy #thatsnotheavy #fahves #powerlifter #strengthcoach #jeremyhillcoaching
Once this was my opener. Today it’s a 10. But that’s cool. I last competed in 2016, then took a year off powerlifting (incl a 4 month lat off the gym completely whilst traveling), but now it’s time for me to crack the whip and get back in shape. By shape I mean strong. Fuck abs. Back on a PL specific program, 4 days a week with main volume done in first 2 sessions, then secondaries/assistance and hypertrophy/pump work later in the week. 3 total squat sessions, 3 bench sessions and 1 deadlift. Fives are the name of the game - 5x5 for squat, bench and ohp, 3x5 for deads as 5x5 never worked for my deads in the past. Im also including a single before volume which from now on will be a lower RPE than this first week. Strength is a skill as well, so lifting heavy needs to be practiced. #jointhefightagainstmuscularatrophy  #thatsnotheavy  #fahves  #powerlifter  #strengthcoach  #jeremyhillcoaching 
We appreciate the shout out and the testimonial of Casey @caseyrocken on the difference his experience with @ssonlinecoach and his coach @karlssc has made in his training. And we appreciate these squats!
#teamssoc #teamschudt #squats #welookdown
#Repost @caseyrocken
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340lbs for 4 sets of 5 reps. I know @karlssc will be dissecting these and finding things I need to fix, because he's good at that.

I've got to be honest, I didn't want to train tonight. I was tired, I was afraid these would be a struggle, and I was afraid of failing. Before I enrolled in @ssonlinecoach, I had reached 340 with subpar form and I failed the first set and had to bail to the safeties. With my coach giving me feedback on each session, I was able to work back up to 340 with much better form.  He also reminds me how much of a privilege it is to be able to strength train when I get down on myself for not doing well.

I also have to thank Leah (@thehugheyreutergym) for being an inspiration, motivation, and for all her help. She's been killing it in the gym as well. I'm also very proud of her. 
All in all, I'm glad I got out there and trained tonight. I feel a lot better about it and I'm looking forward to whatever Karl has planned for me. 
#startingstrength #startingstrengthonlinecoaching #lowbarsquat #gains #thatsnotheavy
We appreciate the shout out and the testimonial of Casey @caseyrocken on the difference his experience with @ssonlinecoach and his coach @karlssc has made in his training. And we appreciate these squats! #teamssoc  #teamschudt  #squats  #welookdown  #Repost  @caseyrocken ・・・ 340lbs for 4 sets of 5 reps. I know @karlssc will be dissecting these and finding things I need to fix, because he's good at that. I've got to be honest, I didn't want to train tonight. I was tired, I was afraid these would be a struggle, and I was afraid of failing. Before I enrolled in @ssonlinecoach, I had reached 340 with subpar form and I failed the first set and had to bail to the safeties. With my coach giving me feedback on each session, I was able to work back up to 340 with much better form.  He also reminds me how much of a privilege it is to be able to strength train when I get down on myself for not doing well. I also have to thank Leah (@thehugheyreutergym) for being an inspiration, motivation, and for all her help. She's been killing it in the gym as well. I'm also very proud of her. All in all, I'm glad I got out there and trained tonight. I feel a lot better about it and I'm looking forward to whatever Karl has planned for me. #startingstrength  #startingstrengthonlinecoaching  #lowbarsquat  #gains  #thatsnotheavy 
340lbs for 4 sets of 5 reps. I know @karlssc will be dissecting these and finding things I need to fix, because he's good at that.

I've got to be honest, I didn't want to train tonight. I was tired, I was afraid these would be a struggle, and I was afraid of failing. Before I enrolled in @ssonlinecoach, I had reached 340 with subpar form and I failed the first set and had to bail to the safeties. With my coach giving me feedback on each session, I was able to work back up to 340 with much better form.  He also reminds me how much of a privilege it is to be able to strength train when I get down on myself for not doing well.

I also have to thank Leah (@thehugheyreutergym) for being an inspiration, motivation, and for all her help. She's been killing it in the gym as well. I'm also very proud of her. 
All in all, I'm glad I got out there and trained tonight. I feel a lot better about it and I'm looking forward to whatever Karl has planned for me. 
#startingstrength #startingstrengthonlinecoaching #lowbarsquat #gains #thatsnotheavy
340lbs for 4 sets of 5 reps. I know @karlssc will be dissecting these and finding things I need to fix, because he's good at that. I've got to be honest, I didn't want to train tonight. I was tired, I was afraid these would be a struggle, and I was afraid of failing. Before I enrolled in @ssonlinecoach, I had reached 340 with subpar form and I failed the first set and had to bail to the safeties. With my coach giving me feedback on each session, I was able to work back up to 340 with much better form.  He also reminds me how much of a privilege it is to be able to strength train when I get down on myself for not doing well. I also have to thank Leah (@thehugheyreutergym) for being an inspiration, motivation, and for all her help. She's been killing it in the gym as well. I'm also very proud of her. All in all, I'm glad I got out there and trained tonight. I feel a lot better about it and I'm looking forward to whatever Karl has planned for me. #startingstrength  #startingstrengthonlinecoaching  #lowbarsquat  #gains  #thatsnotheavy 
Max effort Mondays started early again this morning at 6am with @heathertilghman and @jennw86 .

Reverse band squat with purple bands to take 70lbs off in the hole. Previous pr was in wraps at 605,never done this raw until today and hit 585! Soon it will be mine!
Then dropped to 497 for a set of 5 before accesories. 
#powerlifting #uspapower #uspaeast #uspa #masstheticslegion #massthetics #ironrebel #iron #sbd #sbdusa #conjugate #conjugatestrong #skwaats #squats #squatbenchdeadlift #squat #strength #strengthisneveraweakness #roadto600 #beard #beardsofinstagram #powerbelly #fit #fitfam #fitness #maxeffort #max #thatsnotheavy #fahve #coach
Max effort Mondays started early again this morning at 6am with @heathertilghman and @jennw86 . Reverse band squat with purple bands to take 70lbs off in the hole. Previous pr was in wraps at 605,never done this raw until today and hit 585! Soon it will be mine! Then dropped to 497 for a set of 5 before accesories. #powerlifting  #uspapower  #uspaeast  #uspa  #masstheticslegion  #massthetics  #ironrebel  #iron  #sbd  #sbdusa  #conjugate  #conjugatestrong  #skwaats  #squats  #squatbenchdeadlift  #squat  #strength  #strengthisneveraweakness  #roadto600  #beard  #beardsofinstagram  #powerbelly  #fit  #fitfam  #fitness  #maxeffort  #max  #thatsnotheavy  #fahve  #coach 
Today's lifts full of bad camera angles and malfunctions.  Overall, a GREAT training day!  I remember when I benched 135 for the first time and I felt like a beast.  Today I put up 16 reps with it.  I also pulled 270 @ RPE 8. Strength training is fun 💪 - Deadlift w/ belt - 1 @ 270, 4 @ 245 x 3
- 1ct Paused Bench - 1 @ 150, 4 @ 135 x 4
- Squat, no belt - 6 @ 190, 6 @ 205 , 6 @ 220 x 4

#thatsnotheavy #thebridge #buildthewall
Today's lifts full of bad camera angles and malfunctions. Overall, a GREAT training day! I remember when I benched 135 for the first time and I felt like a beast. Today I put up 16 reps with it. I also pulled 270 @ RPE 8. Strength training is fun 💪 - Deadlift w/ belt - 1 @ 270, 4 @ 245 x 3 - 1ct Paused Bench - 1 @ 150, 4 @ 135 x 4 - Squat, no belt - 6 @ 190, 6 @ 205 , 6 @ 220 x 4 #thatsnotheavy  #thebridge  #buildthewall 
Making grumpy faces with @wolfgangcoleman in his Tickle Cave tonight.
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My apologies for the toxic masculinity and boring content. This is what I do for fun.
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Just volume today as I start getting ready for @bcpowerliftingassociation provincials this June.
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5 x 5 @ 405 Deadlifts
1 x 3 @ 290 slingshot bench
4 x 5 @ 250 comp bench
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#thatsnotheavy #chroniclesofthepaincave #squat #squats #BCPA #🍑 #powerlifting #jointhefightagainstmuscularatrophy #notreallyfatrightnowbutstillcutetho
Making grumpy faces with @wolfgangcoleman in his Tickle Cave tonight. • My apologies for the toxic masculinity and boring content. This is what I do for fun. • Just volume today as I start getting ready for @bcpowerliftingassociation provincials this June. • 5 x 5 @ 405 Deadlifts 1 x 3 @ 290 slingshot bench 4 x 5 @ 250 comp bench • #thatsnotheavy  #chroniclesofthepaincave  #squat  #squats  #BCPA  #🍑 #powerlifting  #jointhefightagainstmuscularatrophy  #notreallyfatrightnowbutstillcutetho 
Deadlifts 335x5, Chins + 35lbs 3x5, Wide Lat pulldowns + cable curls 3x10
#deadlifts #chins #startingstrength #thatsnotheavy
Congratulations to @adamfangman on hitting this press of 230 at a body weight of 227! So strong! And we think he has a great mindset about training also- read below.
Adam is coached by @andrewbarbender Andrew Jackson, whose clients are all having a big weekend.
#teamssoc #press #230lbs #webuildmonsters #strongaf #strong #howmuchyoupressbro 
@startingstrength 
#Repost @adamfangman
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230lb press at 227lb body weight. I've been hunting down this mofo for a long time. It was hard for a lot of reasons but what really got me that lift was closely looking at the details of the movement, showing up everyday, and bringing as much fury to the bar as possible. Which really all that stuff  boils down to is effort. One of the few things we have control of in life. #startingstrength #integralbarbell#teamssoc #barbellmedicine #thatsnotheavy
Congratulations to @adamfangman on hitting this press of 230 at a body weight of 227! So strong! And we think he has a great mindset about training also- read below. Adam is coached by @andrewbarbender Andrew Jackson, whose clients are all having a big weekend. #teamssoc  #press  #230lbs  #webuildmonsters  #strongaf  #strong  #howmuchyoupressbro  @startingstrength #Repost  @adamfangman ・・・ 230lb press at 227lb body weight. I've been hunting down this mofo for a long time. It was hard for a lot of reasons but what really got me that lift was closely looking at the details of the movement, showing up everyday, and bringing as much fury to the bar as possible. Which really all that stuff boils down to is effort. One of the few things we have control of in life. #startingstrength  #integralbarbell #teamssoc  #barbellmedicine  #thatsnotheavy 
230lb press at 227lb body weight. I've been hunting down this mofo for a long time. It was hard for a lot of reasons but what really got me that lift was closely looking at the details of the movement, showing up everyday, and bringing as much fury to the bar as possible. Which really all that stuff  boils down to is effort. One of the few things we have control of in life. #startingstrength #integralbarbell#teamssoc #barbellmedicine #thatsnotheavy
230lb press at 227lb body weight. I've been hunting down this mofo for a long time. It was hard for a lot of reasons but what really got me that lift was closely looking at the details of the movement, showing up everyday, and bringing as much fury to the bar as possible. Which really all that stuff boils down to is effort. One of the few things we have control of in life. #startingstrength  #integralbarbell #teamssoc  #barbellmedicine  #thatsnotheavy 
#skwaats 310x5x3. Working hard on thoracic and lumbar extension.
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#benchpress 265x5x3. Shouts to @musclestache for showing me the bands on the bench trick
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#deadlift 430x5x1. Still need to set my back better when the weights get heavy. Overall pretty happy with today. I don’t own any of the music in these videos! #startingstrength #linearprogression #welookdown #thatsnotheavy
Amanda finishing up her 8th training session.

Squats looked pretty good.  We added the hips into the press today. Had been using a strict press.  The deadlift bit was fun. The brain started to come into play #thatsnotheavy

Getting things sorted out and having some fun. 
#barbelltraining #linearprogression #squat #press #deadlift #sslp #chicsdigstrength #strongwomen #abolishingthestereotype
Marie mit 80kg für 5x8. Und das trotz vergessener Schuhe :)
#strength #strengthcoach #youtube #fitness #motivation #gym #thatsnotheavy  #cuddlebunny #squat
136lbs with big girl plates on my birthday. 
Two things:
1. I put an extra pound on because I like even numbers.
2. Should have been a set of 4 not 5. Counting under a heavy load is not my strong suit!
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#barbellmedicine #exodusstrength #squats #girlswholift #happybirthday #thatsnotheavy #gladthatbeltdidntbreak
Contrary to a popularly spouted opinion of some, they way to get stronger is to lift heavy weights in a progressive manner. In other words, in @gregleonard_8 case, he is doing 3 sets of five at 345#’s  next time he #squats it will be 3 sets of #fahve at 355#. **** On this set, a couple of issues we had to clean up before his 3rd set. He was having trouble setting the upper back right, which in turn allowed his back to lose tightness at the bottom, causing #buttwink . On the next set we moved his feet about an inch apart and he focused on the chest up #cue and keeping tight thru the entire lift. Depth issues were corrected and no more buttwink. *** I find that as soon as you lose that tight extension at the top, we tend to lose tightness in the lower back and quads. So when you cue the word “tight”, it is a message to get your shiz together and squeeze tight! *** Also, special appearance by @joshvonbehren and his #NRA hat!

#strongestgymintown #jlstrength #thatsnotheavy #gysot
Contrary to a popularly spouted opinion of some, they way to get stronger is to lift heavy weights in a progressive manner. In other words, in @gregleonard_8 case, he is doing 3 sets of five at 345#’s next time he #squats  it will be 3 sets of #fahve  at 355#. **** On this set, a couple of issues we had to clean up before his 3rd set. He was having trouble setting the upper back right, which in turn allowed his back to lose tightness at the bottom, causing #buttwink  . On the next set we moved his feet about an inch apart and he focused on the chest up #cue  and keeping tight thru the entire lift. Depth issues were corrected and no more buttwink. *** I find that as soon as you lose that tight extension at the top, we tend to lose tightness in the lower back and quads. So when you cue the word “tight”, it is a message to get your shiz together and squeeze tight! *** Also, special appearance by @joshvonbehren and his #NRA  hat! #strongestgymintown  #jlstrength  #thatsnotheavy  #gysot 
#squat #press #deadlift
Light squat day - two sets of #fahve @ 275 (78% of 350).
Press - three sets of #fahve @ 158.
Deadlift PR! Set of #fahve at 385.  Another special one here, as 385 WAS my 1RM while doing CrossFit. I pulled it with an alternate grip after about a 7.5 week strength cycle.  Here I'm pulling for five with the hook grip. #hookgrip #thumbs #fivefingerdeathpunchforPRs #5fdp #neverenough 
#justgetstrong #startingstrength #Rippetoe #markrippetoe #voluntaryhardship #strengthtraining #strength #barbell #simplehardeffective #welookdown #thatsnotheavy #easydoesntwork #wcsc #westcoaststrengthandconditioning #crossfitventura
#squat  #press  #deadlift  Light squat day - two sets of #fahve  @ 275 (78% of 350). Press - three sets of #fahve  @ 158. Deadlift PR! Set of #fahve  at 385. Another special one here, as 385 WAS my 1RM while doing CrossFit. I pulled it with an alternate grip after about a 7.5 week strength cycle. Here I'm pulling for five with the hook grip. #hookgrip  #thumbs  #fivefingerdeathpunchforPRs  #5fdp  #neverenough  #justgetstrong  #startingstrength  #Rippetoe  #markrippetoe  #voluntaryhardship  #strengthtraining  #strength  #barbell  #simplehardeffective  #welookdown  #thatsnotheavy  #easydoesntwork  #wcsc  #westcoaststrengthandconditioning  #crossfitventura 
#squat #bench #PR!
Top set of #fahve @ 350 ... this set is extra special to me as this weight is my previous 1RM! This sh#! works! #startingstrength #strengthtraining #strength 
Then two back off sets at 315 ... nice to be repping out three plates.  Bench was also a PR three sets of #fahves @ 255.  Starting to grind a bit on these ...
No time for chins and some conditioning. Family party celebrating a 90 year birthday.

#barbell #simplehardeffective #voluntaryhardship #SSNLP #LP #LPP #novice #novicegains #doyourfahves #welookdown #thatsnotheavy #wcsc #westcoaststrengthandconditioning #crossfitventura
#squat  #bench  #PR ! Top set of #fahve  @ 350 ... this set is extra special to me as this weight is my previous 1RM! This sh#! works! #startingstrength  #strengthtraining  #strength  Then two back off sets at 315 ... nice to be repping out three plates. Bench was also a PR three sets of #fahves  @ 255. Starting to grind a bit on these ... No time for chins and some conditioning. Family party celebrating a 90 year birthday. #barbell  #simplehardeffective  #voluntaryhardship  #SSNLP  #LP  #LPP  #novice  #novicegains  #doyourfahves  #welookdown  #thatsnotheavy  #wcsc  #westcoaststrengthandconditioning  #crossfitventura 
🏋🏻‍♀️DEADLIFT FEET POSITIONING🏋🏻‍♀️
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Who needs form help with their deadlift? 🙋🏻‍♀️ Let’s start with talking about where you put your feet. It may seem like a small tweak, but it sets off a chain reaction for the actual pull. Set your feet up wrong and your whole pull will be less efficient meaning a lower PR and a higher chance of injury.
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✅ For an efficient bar path the bar needs to start and remain over the mid-foot the entire pull. Set up so the bar is 1-inch from your shins. This will place the bar over your mid-foot (yes this works for any shoe size).
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❌ Setting up with the bar over your toes means the weight is out in front of your center of balance and in turn puts more stress on your back, setting you up for injury.
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❌ Instead of having your toes point straight ahead, you want to have your toes turned out about 15 degrees. This allows you to push the knees out as you grab the bar which allows you to use the hip external rotators more effectively when you pull.  It also creates more room between your thighs so you can set your lumbar extension more effectively.
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If you want more conventional deadlift set-up tips head to #babformtips and check out my 5-step deadlift set-up video.
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TAG your workout buddy!
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#deadliftform #deadlifter #exercisetips #liftingtips #momswithmuscle #momswhoworkout #ssoc #startingstrength #thatsnotheavy #strongoverskinny #gainingmuscle #liftalltheweights
🏋🏻‍♀️DEADLIFT FEET POSITIONING🏋🏻‍♀️ . Who needs form help with their deadlift? 🙋🏻‍♀️ Let’s start with talking about where you put your feet. It may seem like a small tweak, but it sets off a chain reaction for the actual pull. Set your feet up wrong and your whole pull will be less efficient meaning a lower PR and a higher chance of injury. . ✅ For an efficient bar path the bar needs to start and remain over the mid-foot the entire pull. Set up so the bar is 1-inch from your shins. This will place the bar over your mid-foot (yes this works for any shoe size). . ❌ Setting up with the bar over your toes means the weight is out in front of your center of balance and in turn puts more stress on your back, setting you up for injury. . ❌ Instead of having your toes point straight ahead, you want to have your toes turned out about 15 degrees. This allows you to push the knees out as you grab the bar which allows you to use the hip external rotators more effectively when you pull. It also creates more room between your thighs so you can set your lumbar extension more effectively. . If you want more conventional deadlift set-up tips head to #babformtips  and check out my 5-step deadlift set-up video. . TAG your workout buddy! . . . . . #deadliftform  #deadlifter  #exercisetips  #liftingtips  #momswithmuscle  #momswhoworkout  #ssoc  #startingstrength  #thatsnotheavy  #strongoverskinny  #gainingmuscle  #liftalltheweights 
SSOC coach @karlssc gives a shout out to Johnny Cash and to the Deficit Deadlift. He is learning to like it. We give him a shout out for this heavy deadlift a fabulous do rag #teamsantana #teammssoc #results 
#Repost @karlssc
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Deficit deadlift 506. These things have been magic. @the_robert_santana @ssonlinecoach #johnnycash #deficitdeadlift #startingstrength #droppedmyass #thatsnotheavy
Deficit deadlift 506. These things have been magic. @the_robert_santana @ssonlinecoach #johnnycash #deficitdeadlift #startingstrength #droppedmyass #thatsnotheavy
Back in PR land for #squat and #bench !
Top set of "fahve" @ 345 followed by two back off sets of "fahve" @ 310.
Three sets of "fahve" @ 252.5# for bench. Don't want to say these were easy, but that bar speed indicates more gains to come with current programming.

Not shown - some conditioning in the form of 20 sec sprints on the rower for a 5 min emom, followed by 20 sec sprints every 90 sec - 2 min. 
Chins - 5.5, 3.75, 3.5
Need to train these more consistently. 
#justgetstrong #startingstrength #Rippetoe #markrippetoe #voluntaryhardship #strengthtraining #strength #barbell #simplehardeffective #squat #bench #welookdown #thatsnotheavy #doyourfahves #fahves #fives #welookdown #lowbarsquat #rippetoe #novice #novicegains #keepgrinding #fighton! #conditioning #row #rowing #chins #wcsc #westcoaststrengthandconditioning #crossfitventura
Back in PR land for #squat  and #bench  ! Top set of "fahve" @ 345 followed by two back off sets of "fahve" @ 310. Three sets of "fahve" @ 252.5# for bench. Don't want to say these were easy, but that bar speed indicates more gains to come with current programming. Not shown - some conditioning in the form of 20 sec sprints on the rower for a 5 min emom, followed by 20 sec sprints every 90 sec - 2 min. Chins - 5.5, 3.75, 3.5 Need to train these more consistently. #justgetstrong  #startingstrength  #Rippetoe  #markrippetoe  #voluntaryhardship  #strengthtraining  #strength  #barbell  #simplehardeffective  #squat  #bench  #welookdown  #thatsnotheavy  #doyourfahves  #fahves  #fives  #welookdown  #lowbarsquat  #rippetoe  #novice  #novicegains  #keepgrinding  #fighton ! #conditioning  #row  #rowing  #chins  #wcsc  #westcoaststrengthandconditioning  #crossfitventura 
Starting to feel like a real weightlifter. 275 from the rack, easy peasy. #startingstrength #barbellmedicine #cleanandjerk #thatsnotheavy
Haven't had much time to post (work, family, etc.) Still making progress though BW up to 180lbs and hitting my FAHVES at 250lbs this week. 
#startingstrength #fahves #squats #lowbarsquat
Effort counts twice!
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I’m probably the last to read it, but I just found out about this great book called Grit by Angela Duckworth. I’m only a few chapters in, but I love this message it delivers:
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Talent x effort = skill 
Skill x effort = achievement .
It’s a great help to me to realize that even if I’m not naturally super talented at something, perseverance can make up the difference (and then some!). It also reminds me of another quote I heard a long time ago - that which we persist in doing becomes easier, not because the nature of the task changes, but because our ability to perform it increases.
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375x3
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#grit #effort #persistence #deadlift #thatsnotheavy #okjustalittlebit #docswholift #suegeonswholift #startingstrength #ssoc
Effort counts twice! . I’m probably the last to read it, but I just found out about this great book called Grit by Angela Duckworth. I’m only a few chapters in, but I love this message it delivers: . Talent x effort = skill Skill x effort = achievement . It’s a great help to me to realize that even if I’m not naturally super talented at something, perseverance can make up the difference (and then some!). It also reminds me of another quote I heard a long time ago - that which we persist in doing becomes easier, not because the nature of the task changes, but because our ability to perform it increases. . 375x3 . #grit  #effort  #persistence  #deadlift  #thatsnotheavy  #okjustalittlebit  #docswholift  #suegeonswholift  #startingstrength  #ssoc 
At SSOC we had a record number of athletes do pulls in the 400 lb/180 kg range in the last few weeks. For some it was a lifetime PR, after starting the program with pulls in the mid 200s. For some it was the next step towards chasing 500 and 600. Featured here are some of the athletes at work. Though we certainly didn’t capture all. We are very proud that #webuildmonsters Congratulations gentlemen on reaping the rewards of your #voluntaryhardship We are proud of your hard work. #400club #180kgdeadlift #teamssoc #startingstrengthonlinecoaching #strongmen @artofmanliness #thatsnotheavy #deadlifts @reynoldsstrong #jordangross @brennancoady @lwgledhill Please tag yourselves!

@karlssc @soleynni @coachnikolai @kriegstrength @wolf_strength @stanton_strength @patrickyoumans @dldeaton @northern_barbell_st @engineered_strength @silverbacksandc @ironcityathleticclub @adam_skillin @bekahandbarbells @stefko1987
At SSOC we had a record number of athletes do pulls in the 400 lb/180 kg range in the last few weeks. For some it was a lifetime PR, after starting the program with pulls in the mid 200s. For some it was the next step towards chasing 500 and 600. Featured here are some of the athletes at work. Though we certainly didn’t capture all. We are very proud that #webuildmonsters  Congratulations gentlemen on reaping the rewards of your #voluntaryhardship  We are proud of your hard work. #400club  #180kgdeadlift  #teamssoc  #startingstrengthonlinecoaching  #strongmen  @artofmanliness #thatsnotheavy  #deadlifts  @reynoldsstrong #jordangross  @brennancoady @lwgledhill Please tag yourselves! @karlssc @soleynni @coachnikolai @kriegstrength @wolf_strength @stanton_strength @patrickyoumans @dldeaton @northern_barbell_st @engineered_strength @silverbacksandc @ironcityathleticclub @adam_skillin @bekahandbarbells @stefko1987
Trying to learn to reset between reps faster but breathing is hard. #deadlifts #thatsnotheavy #sureasfuckfeelsheavytho #strengthtraining #powerlifting #backlikebane
Been in the process of moving into our first house! It’s exciting, but has been exhausting. Garage gym isn’t done, but it will do. Here’s a few videos from the last week of training. Getting ready for April 29 at @chicagosc ! 
Bench- 1x1@ 275 PR
Squat- 1x1@ 335 matches PR
Rack Pulls @ 370 for a hard fahve
BW 140
#startingstrength #thatsnotheavy #fahves #powerlifting #beardgainz #squats #bench #pressesforthedresses #strengthtraining #garagegym
The end of my current cycle. Hit 365x5 squat, and was supposed to hit a 395x5 deadlift, but my hips felt awful today. Afterwards I got a 225 power jerk record, which was fun. #startingstrength #thatsnotheavy #socks
The end of my current cycle. Hit 365x5 squat, and was supposed to hit a 395x5 deadlift, but my hips felt awful today. Afterwards I got a 225 power jerk record, which was fun. #startingstrength  #thatsnotheavy  #socks 
Some people have excellent taste with shirts.
#Repost @startingstrength
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Just a few quotes from this weekend’s SS seminar at @lukesbbc in Austin, TX courtesy of @vera_nahce 
#startingstrength #doyourfives 
#thatsnotheavy #rippetoe
Just a few quotes from this weekend’s SS seminar at @lukesbbc in Austin, TX courtesy of @vera_nahce 
#startingstrength #doyourfives 
#thatsnotheavy #rippetoe
SSC coach and SSOC client @rheece_sst with a smoking fast 200kg squat set. Congrats! Rheece is coached by @reynoldsstrong 
#teamssoc #teamreynolds #australia #strong #squat #thatsnotheavy? #startingstrengthcoach #startingstrengthonlinecoaching #webuildmonsters 
#Repost @rheece_sst
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Squat 200kg (440lbs) x 5
Very proud of myself this morning. Finally cracked the board. Thanks @horn_strength #squats #startingstrength #easydoesntwork #thatsnotheavy
Still skinny. Need more milk.
Hard session today. Tough to keep a strong mind with a three hour car ride, low calories, and a different training environment. Not a bad workout in spit of it. #startingstrength #thatsnotheavy
Still skinny. Need more milk. Hard session today. Tough to keep a strong mind with a three hour car ride, low calories, and a different training environment. Not a bad workout in spit of it. #startingstrength  #thatsnotheavy 
Takin 260lbs for a ride! New bench PR. BW 140. 
#thatsnotheavy #benchpress #startingstrength #ssoc #fahves
Squat, press, deadlift. #startingstrength #thatsnotheavy
Squats from yesterday... 295 for 4 sets of 5, first time moving this weight for #fahves and DAMN they were easy! Making me motivated for more! Progress is still going as always, trying to get stronger every damn day. #nattynate #nattylife #startingstrength #stressrecoveryadaptation #thatsnotheavy #powerlifter #powerlifting #strongishealthy #barbellmedicine #squat
Squat, press, deadlift. Got my @the_adam_franklin shorts on. #startingstrength #thatsnotheavy
Congrats to @foxman35 Bryan Fox SSOC client of @the_robert_santana on this no joke heavy set of deadlifts for reps. Strong work! 570 for 6 !?! Only Santana- six rep PR? Awesome, Bryan! #teamssoc #teamsantana #thatisheavy #thatsnotheavy? 😮#startingstrengthonlinecoaching #deadlifts #trainwithaplan #strong
For those counting at home, Bryan weighs 209 currently, and has to run between 22-26 miles per week for the army. So, this is quite an accomplishment for less than optimal recovery. You may remember Bryan Fox being mentioned in the article “The Novice Effect” by Mark Rippetoe. 
#Repost @foxman35
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So freaking pumped for this one. 570x6 for a lifetime PR! @the_robert_santana  please be satisfied with these. Also a huge friggin thank you to Ryan  at rhino's gym for yelling at me a bit @rhinosgymnc best place I've trained in a while coming in clutch with the Ohio stiff bar
Congrats to @foxman35 Bryan Fox SSOC client of @the_robert_santana on this no joke heavy set of deadlifts for reps. Strong work! 570 for 6 !?! Only Santana- six rep PR? Awesome, Bryan! #teamssoc  #teamsantana  #thatisheavy  #thatsnotheavy ? 😮#startingstrengthonlinecoaching  #deadlifts  #trainwithaplan  #strong  For those counting at home, Bryan weighs 209 currently, and has to run between 22-26 miles per week for the army. So, this is quite an accomplishment for less than optimal recovery. You may remember Bryan Fox being mentioned in the article “The Novice Effect” by Mark Rippetoe. #Repost  @foxman35 ・・・ So freaking pumped for this one. 570x6 for a lifetime PR! @the_robert_santana please be satisfied with these. Also a huge friggin thank you to Ryan at rhino's gym for yelling at me a bit @rhinosgymnc best place I've trained in a while coming in clutch with the Ohio stiff bar
Thanks to the awesome programming from @hybridperformancemethod for getting me to a long time goal of 228kg (501lbs) skwat.
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#hybridmethod #hybridaf #thatsnotheavy #jk #itwasheavy #docs #docswholift #doughnutsanddeadlifts #skwats #nikeromaleos3 #powerlifting #inzerbelt #lowbarsquat #sbd #fitness #physio #exercisescience #exerciseismedicine #sportsmedicine
First time under a barbell in the last week and damn it feels good to be back in the saddle. @jordan_barbellmedicine is gonna take me to a 500 squat by the end of this 12 week Strength Template, I can feel it. Undershot my squat single (and thus subsequent volume) but I've got no problem staying in the pocket on week 1 of the cycle. Super stoked on the platform that just got set up at @__physical.impact__, can't wait to Deadlift on it tomorrow 😉😏👌
First time under a barbell in the last week and damn it feels good to be back in the saddle. @jordan_barbellmedicine is gonna take me to a 500 squat by the end of this 12 week Strength Template, I can feel it. Undershot my squat single (and thus subsequent volume) but I've got no problem staying in the pocket on week 1 of the cycle. Super stoked on the platform that just got set up at @__physical.impact__, can't wait to Deadlift on it tomorrow 😉😏👌
How to be productive in the gym. #squats #startingstrength #thatsnotheavy
245 lb x 5x3. Got a boost in speed and strength by working on timing of hip drive according to p. 50 in starting strength. I think about going up, while I'm going down, and I drive up hard as soon as I hit the bottom. This felt much stronger and I also recovered faster between sets. However, forgot to push my knees out and my upper back still rounded. I was nervous and tired before these, now I'm energized and excited to keep learning from the iron. #startingstrength #thatsnotheavy
245 lb x 5x3. Got a boost in speed and strength by working on timing of hip drive according to p. 50 in starting strength. I think about going up, while I'm going down, and I drive up hard as soon as I hit the bottom. This felt much stronger and I also recovered faster between sets. However, forgot to push my knees out and my upper back still rounded. I was nervous and tired before these, now I'm energized and excited to keep learning from the iron. #startingstrength  #thatsnotheavy 
#formcheck
Too high?
117.5kg for fahves at 68.4kg
Felt a hell of a lot harder than it looks.
#squats
#startingstrength
#powerlifting
#strengthtraining
#thatsnotheavy
Keep pulling! Nate’s LP is still going strong in month 6 as he pulls 440 for 5. Also, that deadlift face is almost as good as @austin_barbellmedicine 
#startingstrength #barbell #deadlift #thatsnotheavy #gym #chicagofitness #linearprogession
Nice to be back this week. Back on SSLP for a few months. Looking forward to some strength gains. Couple of #fahves at #thatsnotheavy for squats, in addition to other things today. #startingstrength #lp
Nice to be back this week. Back on SSLP for a few months. Looking forward to some strength gains. Couple of #fahves  at #thatsnotheavy  for squats, in addition to other things today. #startingstrength  #lp 
¡ ¡ ¡ #logodesign ! ! ! While I was enormously pregnant and slowed way down on the printing front, I had the immense honor of designing this logo for @morefemalestrength : a podcast by my bud @kb.lifts and her bud @cassi.niemann 
If you’ve followed me for a while, you know that lifting heavy things is  my hobby, and I’m always stoked to do work for fellow lady bosses! MFS’s 7th episode dropped today, so if you like to pick things up and put them back down, go give them a listen!
#feministlifters 
#feministpodcast 
#powerliftingwomen 
#thatsnotheavy 
#clientlove
#strengthcoach 
#graphicdesign
¡ ¡ ¡ #logodesign  ! ! ! While I was enormously pregnant and slowed way down on the printing front, I had the immense honor of designing this logo for @morefemalestrength : a podcast by my bud @kb.lifts and her bud @cassi.niemann If you’ve followed me for a while, you know that lifting heavy things is my hobby, and I’m always stoked to do work for fellow lady bosses! MFS’s 7th episode dropped today, so if you like to pick things up and put them back down, go give them a listen! #feministlifters  #feministpodcast  #powerliftingwomen  #thatsnotheavy  #clientlove  #strengthcoach  #graphicdesign 
Congratulations to SSOC client Mattie Fuller @feral.fitness on persisting through several back tweaks to hit this 405 mark on his deadlifts! Nice pulls! Mattie is coached by @dan_skanstrong #teamssoc #teamflanick #startingstrengthonlinecoaching @startingstrength #deadlifts #backrehab #stronger #thatsnotheavy #persistence #fitbot
Couple session here. One from Monday, and today. Been dealing with a strained muscle around my ribs for a little more than two weeks, and it’s been a real pain in my abs😆 
Okay, anyway.. it’s sucked, and I didn’t feel excited to train, and was slightly worried that I’d do more damage, because I wasn’t exactly sure how I got injured in the first place. But! I knew sitting around would be worse. My coach, @coachnikolai kept a close eye on how I was doing after each session, and made some adjustments as needed. It also helps to be familiar with the work of  @austin_barbellmedicine and @jordan_barbellmedicine. Staying mentally positive is key. What am I gonna do, not train? 
So, I trained and matched a squat PR. Set an all-time bench PR, and set a rack pull PR (counts for somethin, right?). AND I’m feeling better than I did a couple days ago. Took a little time, but I’m healing, and still making #gainz

Squat @ 330
Bench @ 270
Rack Pull @ 355x5
BW @ 140
#startingstrength #startingstrengthonlinecoaching #squats #bench #rackpulls #thatsnotheavy #powerlifting #beardgainz

Edit: My squat might not have broke parallel, but I’m not doing this whole post again.
Couple session here. One from Monday, and today. Been dealing with a strained muscle around my ribs for a little more than two weeks, and it’s been a real pain in my abs😆 Okay, anyway.. it’s sucked, and I didn’t feel excited to train, and was slightly worried that I’d do more damage, because I wasn’t exactly sure how I got injured in the first place. But! I knew sitting around would be worse. My coach, @coachnikolai kept a close eye on how I was doing after each session, and made some adjustments as needed. It also helps to be familiar with the work of @austin_barbellmedicine and @jordan_barbellmedicine. Staying mentally positive is key. What am I gonna do, not train? So, I trained and matched a squat PR. Set an all-time bench PR, and set a rack pull PR (counts for somethin, right?). AND I’m feeling better than I did a couple days ago. Took a little time, but I’m healing, and still making #gainz  Squat @ 330 Bench @ 270 Rack Pull @ 355x5 BW @ 140 #startingstrength  #startingstrengthonlinecoaching  #squats  #bench  #rackpulls  #thatsnotheavy  #powerlifting  #beardgainz  Edit: My squat might not have broke parallel, but I’m not doing this whole post again.
Deloaded on squats because I tried doing something silly like running for a week.

#startingstrength #thatsnotheavy #fahves #brutestrengthisfunctionalstrength #whatareyougoingtodonottrain?
Tonight's top set for deadlifts was 270 x 5, but my camera REFUSED to shoot a video, even when I tried a second time and only got it for 3. These lifts felt really easy. Earlier this week I hit a new squat PR of 225 x 3, but there's no video of that either. Next week I'm hoping to finally pull 315 and get a video of it. Can I lift it? Will my phone coöperate? Nothing is for certain. #easypeasy #deadlift #deathlift #💀lift #gainz #531 #thatsnotheavy
Tonight's top set for deadlifts was 270 x 5, but my camera REFUSED to shoot a video, even when I tried a second time and only got it for 3. These lifts felt really easy. Earlier this week I hit a new squat PR of 225 x 3, but there's no video of that either. Next week I'm hoping to finally pull 315 and get a video of it. Can I lift it? Will my phone coöperate? Nothing is for certain. #easypeasy  #deadlift  #deathlift  #💀lift #gainz  #531  #thatsnotheavy 
DL PR!!! 455x5! I’ve never pulled 455 for reps. Tonight was supposed to be only 3 but F it! Going for 5 and glad I did. I have though about this set all damn day and was not going to let it beat me. #Thatsnotheavy. When shit gets hard Do Not give up. Push through it and come out stronger on the other side. This is one of my favorite PRs to date and I’m damn proud of myself for getting it. I was just telling @coachnikolai that the DLs he has been programming for me have been easy. I’ve got to learn to listen. He who has himself for a coach has a fool for a coach. #startingstrength #wfac #doyourfives #deadlift #gainz
DL PR!!! 455x5! I’ve never pulled 455 for reps. Tonight was supposed to be only 3 but F it! Going for 5 and glad I did. I have though about this set all damn day and was not going to let it beat me. #Thatsnotheavy . When shit gets hard Do Not give up. Push through it and come out stronger on the other side. This is one of my favorite PRs to date and I’m damn proud of myself for getting it. I was just telling @coachnikolai that the DLs he has been programming for me have been easy. I’ve got to learn to listen. He who has himself for a coach has a fool for a coach. #startingstrength  #wfac  #doyourfives  #deadlift  #gainz 
165x1 @8.5 in my narrow hallway because my ceiling is too low to do it in the house 😂
Press is definitely something I struggle with. I have recently added an extra press slot into my training and the extra volume seems to be paying off. 
One thing I have found is that it pays to take videos of lifts, especially when progress slows down. This same weight for example was 5 second grinding RPE 10 a few weeks ago.

While you might not be hitting PRs every session, seeing bar speed/path improve can still be a viable way of tracking progress. It can also be useful in helping to accurately gauge RPE. 
What do you think?
#startingstrength #press #overheadpress #ohp #thatsnotheavy #povertypress #trainingthursday #physicaltherapy #healthcare
165x1 @8.5 in my narrow hallway because my ceiling is too low to do it in the house 😂 Press is definitely something I struggle with. I have recently added an extra press slot into my training and the extra volume seems to be paying off. One thing I have found is that it pays to take videos of lifts, especially when progress slows down. This same weight for example was 5 second grinding RPE 10 a few weeks ago. While you might not be hitting PRs every session, seeing bar speed/path improve can still be a viable way of tracking progress. It can also be useful in helping to accurately gauge RPE. What do you think? #startingstrength  #press  #overheadpress  #ohp  #thatsnotheavy  #povertypress  #trainingthursday  #physicaltherapy  #healthcare