My little protégés getting stronger ... @gavinelton98 with two PB's in one day before his holliers.
95kg x1 Bench press (12.5kg PB)
190kg x1 Deadlift (25kg PB)
He hasn't done any straight deadlifts from the floor in a month and any deadlifts he did do weren't sumo.
Form, movement and joint stability were the main focus as he had a hip problem which we worked to fix and is now an old memory.
As a beginner powerlifter you really don't need to pump the volume on competition lifts to get stronger. If you move like shit (a large amount do) your lifts will also be shit.
Never load a dysfunctional body. As @brian_movement101 says "Gain control over your joints then explore how they move"
... Still a long way to go before he's pulling like @calgarybarbell but we getting there time for more werk boii.
... #kinetictrainingsystems #KTS #irishpf #ipf #powerlifting #fitness
The first program that got the ball rolling for me when I started to workout 6 years ago. Such a high intensity kick ass program you have no choice but to commit fully or you will fail.
The past couple of years I've been in and out or surgeries and havent been able to really train the way I used to, which is why I'm picking this program to start again with. Looking for at least 1 person to go through these 60 days with (virtually). It's not going be the easiest thing in the world considering summer bbq's, etc but it will be worth it.
If you're looking to start a workout routine that is guaranteed to give you results unless you pound ice cream every evening (which is a very good possibility), then this is it. Comment below or send me a message if you're interested in starting this!
Lower Body Focused Workout Happy Friday! Doubly happy for me as it’s the Last day of school for my girls To celebrate, let’s pick up something heavy and put it back down There’s no jumping around today as my ankle is still healing. I can’t believe I’m saying this but I miss burpees, jump rope, box jumps, etc. 🤪 Take a look at these 2 circuits. Think you will love them. Have a happy Friday Xx, Essie
Circuit 1: 3 Rounds
1. 10 KB sumo pick up/ drop off everytime you pick up the KB = 1 rep (so yeah, you will be doing 20 )
2. 10 each leg: curtsy dumbbell pick up/ drop off so important to have weight in the heel at all times; back knee is right behind the heel; push thru the heel to come to standing
3. 12 narrow stance ski swing + curl & press
4. 10 each side: lateral lunge + x2 rows square the hips in the lateral position; forearm above knee & push down & away as you pull with other arm
5. :30 mountain climbers I had to use @flexdiscfit as my ankles did not like this move 🤬 always modify to what you need today
Do you take BCAAS?!
BCAA’s (Branched-chain amino acids)... why are they important?
In simple terms: They are the building blocks of protein. They are amino acids that either have to be consumed through food or supplementation as they are no produced in the body.
So why take them? What are the benefits?
Muscle building and muscle protein synthesis. While exercising our muscles create small tears. In order to grow and build more muscle diet becomes so important. Supplementing with a BCAA can help activate muscle protein synthesis along with well rounded diet in order to properly recover.
Preserving muscle. BCAAS can be very beneficial during a cutting/weight loss faze. Studies have shown that supplementing with a BCAA can help stop/slow down the breakdown of muscle while in a deficit.
Dieting! We all know that when dieting typically we get lots of cravings for all the sweets... at least I do ♀️. And well aside from preserving muscle while dieting they can also give you a 0cal sweet tooth fix!
Recovery! Are you someone who is extremely sore after the gym, or days after the gym? Do you train in high intensity doing lots of HIIT style exercise? BCAAS, can drastically help with recovery. They can help reduce muscle soreness following a workout, and help with muscle and overall fatigue during a workout. Training in high intensities requires lots of glycogen to get you through, and when stores get empty, the last thing you want is to start using muscle proteins and fuel.
There really are so many benefits!
BCAA gummies by @herbalandgummies are delicious, and have all the same benefits of drinking them, so why not have them in gummy form?!
HAPPY FRIDAY got done with my morning run and whipped this up in like 10 min, probs less 🤪. I try to eat as many #wholefoods as I can in a day bc it keeps my stomach more calm and helps with recovery from runs and workouts, but trust me, there are things that I eat that you dont see that are not defined as "healthy". But it's fine, I'm just gonna keep doin what works for me, and you keep doin youuuuu ♀️ •
• #dEATS --> 2 eggs+ egg white scrambled, kale and quinoa mix from @aldiusa with added sauteed spinach, mushrooms and yellow pepper, and fresh berries! Cant forget my @furtherfood collagen almond milk latte (what a mouthfullllll)