#upliftandliftheavy

Instagram photos and videos

#upliftandliftheavy#girlswhopowerlift#powerlifting#girlswholift#powerlifter#powerliftingwomen#gwpl#usapl#strongwomen#fitness#deadlift#powerbuilding#sbd#bench#powerliftingmotivation#squat#motivation#bodybuilding#womenwholift#squats#deadlifts#strengthtraining#strongnotskinny#girlswithmuscle#benchpress#usapowerlifting

Hashtags #upliftandliftheavy for Instagram

I was actually looking forward to doing these today and I used to hhhaattee front squats. Being able to add some extra weight to the bar and move pain free is a wonderful feeling! 🙌🏼💃
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Wk1D2 || Back at it again with the 85s 😂 definitely more controlled with my bench and I am so happy about it ! ^__^

One of the best feelings I've come to experience is feeling accomplished after a lift. Those times when you actually F E E L your own strength. This was one of those moments. I've hit 85 before, but that last set almost felt better than my first lmao.

Strangers that ask if you need help recording when they see you struggling to stand up your phone on a 10lb plate are awesome 👏🏼 but the ones who lay down on the ground to try and get a better angle are the real MVPs 🙌🏼 you are appreciated 💛 !
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#liftyourselfup#shelifts#healthymind#upliftandliftheavy#becomebetter#fitnessjourney#progress#gymrat#motivation#stayhungry#strongwomen#sbd#squatbenchdeadlift#bench#benchpress#weightlifting#powerbuilding#uspa#usapl#powerlifting#powerliftingwomen#powerlifter#powerliftingmotivation#girlswithmuscle#gwl#gwpl#girlswhopowerlift#girlswholift#chickswholift#1upnutrition @crunch_albuquerque


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I’m Allie, and I like to lift heavy things.
Starting this instagram has been so much fun. I loved sharing and documenting my prep for the last meet I did, but I also enjoy it in terms of meeting and keeping in touch with other lifters and gym rats like myself. I think it’s great that we can all inspire and motivate one another.
Some quick fun facts you may or may not know about me:
• I’ve only been lifting for about 3 years. I owe my discovery of the Deadlift to my cousin @greenwoodclinton - the best gym partner ever. It’s been so much fun doing this journey with him and crushing weights together. • I entered a small fitness expo meet back in August 2018 one week before the date and somehow managed to place 2nd. This is when my obsession became real, and I entered a CPU meet shortly after. • I trained for 13 weeks for the APS Winter Classic. It was the most fun, painful, gruelling 3 months of my life but I loved every second. I came out with first place in my class and a huge deadlift PR of 35lbs at 370lbs - and it was probably the coolest moment of my entire existence. I can’t wait to set the next meet date! Fully and completely obsessed. • Besides lifting and being a coach, I manage my own Wedding & Lifestyle Photography Business, am a Dog Mama to the most handsome Aussie in the whole world - Kip, love to travel the world but also love being lazy at home where I live with my two besties.
Thanks for following along, for always posting encouraging words or tidbits of advice. You guys all rock and I love this community! 🖤


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Must admit, squatting 170 kg easy on my most tiring days feels kinda awesome🎉 And goddam, listen to that song😍


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@hamm.media KILLED it with the meet coverage this past weekend. Thank you so much for the amazing shots of forever memories. 💜 I am so content with how I ended my competition season. ALSO, my first VLOG is LIVE! Link is in my bio. Please help me spread the word about my journey🤗



#powerlifting #usapl #gwpl #wiscostrong #purepower #raw #sbd #empowerment #upliftandliftheavy #nationallyqualified #passionneverfails #hype #usapowerlifting #bodybycarbs #lifting #usapl #girlswhopowerlift #trusttheprocess #gainingweightiscool #bepowerful #gains #strongnotskinny #girlswholift #power #powerliftingmotivation


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Reflecting on last week's deadlift PR in hopes of stirring up some motivation for today's lift. Its always so ironic how sometimes on your worst days you tend to do your best... at least that's been the case for myself. This is the third time I've gone into the gym feeling pretty cruddy with very low expectations, only to hit a PR and come out with a whole new perspective. This whole strength journey has been such a slow process and a huge learning experience for me.
Learning new traits such as patients has been less than ideal.😁 Even before actually training strictly for powerlifting, deadlifts came relatively easiER for me then the other lifts but still, I would have consistent sticking points.
For 4 years, (even before being considered a "powerlifter") I would get stuck at 275 and could not seem to budge past it for reps. I played around with different training methods, cues, and even briefly switched to conventional and then a more narrow Sumo stance to find what works best for me.
Having to always remind myself of the mantra people would constantly repeat how powerlifting was more of a marathon not a Sprint... this always sounded so cliche to me but now I'm here to validate it as 100% truth. Haha!
Progress in this sport truly is slow and steady! At one point I had to really consider not just the months but the few years that I have already painstakingly invested into this sport in comparison to what it has yelded. I will admit, at times it has been pretty frustrating and hard for me to digest coming from a sport like bodybuilding where you can expect to see tangible change and progress over the course of 20 weeks of TRUE prep. Admittedly, this fact was initially a tad disheartening for me.
But now all I can say is I am on 🔥for it!!! I am ALL IN and willing for invest another.... however many years it takes to "get it right".
#ilovethissport
#usaplpowerlifting #usapl #carolinastrong


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Part 3 of doing the things I don’t like 🤪 • I’ve always been good at putting 💯 into my main lifts. I can get myself to dial in the focus and intensity...but then I often “relax” when I do my accessory work 🙈. @jens_hoffman reminded me recently that by coasting I’m leaving gains on the table. If I’m not pushing myself hard enough on the accessory work then why do them at all?! 🤗💪🏽


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I freakin HATE a crowded gym! I’m glad everyone is making a resolution to move more, but do you have to move to the equipment I NEED?!?! 🤬🤬 Uggh! All squat racks, FULL! Leg press w/ weights, FULL! Leg Extension machine...FULL! I really want to squat heavy one last time, soooo I’ll try again Friday!🙄 Until then, squats w/ 80 pounds, leg press machine (130lbs), and lying leg curls (95 lbs) will have to do! .
3 sets of 12-15 reps each, plus lots of ‘waiting’ in between! Siiiggghh....
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I wasn’t about to leave so workout boo and I were going to do something!🤷🏾‍♀️
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#upliftandliftheavy #fitmusclemom #grrlarmy #girlswhopowerlift #sistersofpowerlifting #progressisperfection #momswholift #fitness #fit #lifting #strengthtraining #glutes


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Deloadin& reloadin. -pew-peww-
··Just a little 155x6@ 6. Maybe @5 idk idk.
Lower rpe's are hard. I felt like I could have done 20 reps. 🤷🏻‍♀️
And I prob did more volume than I should have done bbbbbut it's been 5 days off with another sinus infection and I had some shit to get thru today.🙃🤘🏼
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#deload #deads #conventional #rows #pwrbld #upliftandliftheavy #girlswhopowerlift #roadto315 #nobaddays #workharder


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Surround yourself with like minded people and there are no limits to what you can accomplish! My #wcw goes out to my sisters in iron @mg_beastly @brenie.b @heidielisa @the_fitter_edition ! I feel so blessed to know such amazingly strong women. And FYI “If we don’t ask for one, we don’t need a spot”, “No, we don’t need correction on our form”, and “Yes, we are going to lift that!” Because strong women rock!


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I’m 12 weeks out from the #magiccityshowdown and I’ve got my sights set on the state record for squats in the 52kg weight class. This block of training is already testing my limits, and it’s clear that’s the case, because I swear it felt like I was pausing for a million years with this pause squats. If you watch, you’ll see thats definitely not the case. 🤪 Here’s to new challenges and new barriers to bust through while I keep trying to get strong AF. #empoweredbyiron #bamabricksquad #personaltrainer #queerpowerlifter #womenwholift #upliftandliftheavy #progressnotperfection #sbd #squats #crunchfitness


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Game changer? Scapular retractions! Drop the weight, pull those scapulas back, and really focus on working your lats. Thank you @jessie_hilgenberg for always being a wealth of knowledge! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#jessiesgirls #jessiesgirls3k #jessiesgirls3kchallenge #jessiesgirlsjourney #jessiesworkouts #flexwithjessie #liftlikeadietitian #eatlikeadietitian #fitness #fit #fitfam #fitchick #fitspo #lift #gym #gymlife #garagegym #iifym #flexibledieter #flexibledieting #girlswithmuscle #girlswholift #barbellbabes #quadsquad #upliftandliftheavy #workout


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My goal has never been and will never be to be a small figured female. It’s just not how I’m built and you know what? THAT’S OK!
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This journey and all my effort is to become the BEST version of myself, physically and mentally— a version who isn’t ashamed of her body, a version who feels comfortable enough in her own skin to actively help others through their journey because she personally knows the struggle, a version that IS as physically badass as she thinks she is. .
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Do I want to stay this size for the rest of my life? No.. but I need you to know that you can love your body and all the things it can do regardless of what the scale says.
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You CAN do it! 💪🏻💋
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#loveyourself #trusttheprocess #youcandoit #fitspo
#strongisthenewsexy #strongisthenewskinny #consistencyiskey #anytimefitnesslexingtontn #powerlifting #powerlifter #pioneerbelts #gwpl #girlswholift #upliftandliftheavy #pottsstrongaf #barbellsandponytails #fitness #mericalabzpreworkout #tasteslikefreedom #comptraining


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01/23/19
Block Press
95x3 Rep PR
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Forgot yoga blocks in car, used hip thrust/barbell pad but kept falling off and making me do spotos 😑 so hydro flask comes in clutch!
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95x1 Plate PR
90x2
85x3
80x3


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#upliftandliftheavy Its the code we live by! 💪🏽
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Click the link in our bio to check out our store


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3-count pauses give me time to contemplate life at the bottom of a squat #homework


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🔥 A T H E N A - M E E T 🔥 -
XX I MMXIX @elysiumedinburgh -
With the Athena Community growing, I hosted the second ever Athena Meet last Sunday. I could not be more proud of the 16 phenomenal lifters taking the stage, with PB’s all-round. Some who had never done a meet before, but with the support of the team did incredibly well. -
We are a family, we are #AthenaArmy @kim_elysium -
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@jodiemannphotography


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A T H E N A M E E T - XX I MMXIX ❤️ -

A few of my favorite moments from last Sunday, the second ever Athena Meet. A huge success with 16 lifters stepping on the platform, some for the very first time. A fantastic way to introduce Powerlifting and bring a community of lifters together.
We are #AthenaArmy 🔥 @jodiemannphotography


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Got woken early 😒 couldn’t go back to sleep, so rolled straight outta bed and onto another. 😎


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I wasn’t always confident.

Growing up I compared myself to the stereotypes and images portrayed by society of how a female should look in order to be accepted.

I struggled with weight, acne, making friends and self love. I was picked on with my earliest memory being in 3rd grade when I started at a new school and a group of girls came up to me in the bathroom to tell me they couldn’t be my friends because I was the new girl. I had rumors started about me and passed along to where my parents knew of them. I was made fun of because I’m Hispanic and don’t speak Spanish. At my heaviest I was 189 and 20 years old. All this made me doubt myself and who I was. It made it difficult to open up so instead I closed myself off.

Now I’m the complete opposite and don’t need acceptance from anyone. All because I decided to put myself first, get healthy and start lifting.

I am beautiful.
I am strong.
I know who I am.

It’s amazing just how much this sport has helped me in becoming the person I am today.

#thisisme #selfcare #selflove #iambeautiful #iamstrong #iknowwhoiam #girlswhopowerlift #gwpl #powerlifting #powerlifter #powerliftingwomen #girlswholift #strongwomen #juststrong #upliftandliftheavy #kilosnotpounds #bemore #squat #bench #benchpress #deadlift #sbd #bemorenotless #motivation #determined #gym #growth #confidence


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If I had only one piece of advice to tell a new lifter or just someone we’re working with, it’s to brace WAY FUCKEN HARDER!
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Just about everyone we begin working with doesn’t brace hard enough or execute cues at the right intensity. -
We’re working on testing our limits and you’re playing the game casual? Yeah, hard pass. That’s a fast track to bad lifts and injury.
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Beltless Conventional Deadlift because even without a belt I know how to brace my core: 529x1, 540x1, 485x3x5
Followed by pull-ups, hamstring work and rows


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PUT 👏🏻 IN 👏🏻 WORK 👏🏻 EVERYDAY 👏🏻
Accountability post featuring an accessory and rehab day — Vacation starts Thursday night so I’m taking advantage of every bit of time at the gym that I can!
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#ShoulderRehab #TrainYourWeakness #GirlsWhoLift
#UpliftAndLiftHeavy #FindingBeautyInStrength
#TeamRunEverythingLabs #RunEverythingLabs
#BeStrong #BeStrongAmbassador #ChiveFit
#HealthyLiving #WeightLossJourney #SelfCare
@ferraros_gym @guerilla__gang @girlswhopowerlift
@doughnutsanddeadlifts @morgansmegababes
@mobility_mvmnt @runeverythinglabs @bejuststrong


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🌠Found some good lighting today🌠
That's really all I have to say, been busy with life.
But let's be real, gotta snap a shot anytime the abs feel like making an appearance 🤷‍♀️
#NoShame
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#girlswhopowerlift #grrrlarmy #upliftandliftheavy #916 #sacramentoca #conquertheweights #personaltrainer #quadsquad #beastworx


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Some easy singles before the meet Saturday! Getting excited!!! Feeling good and looking good! But like seriously.. my legs though 👀 Looking forward to 12 weeks of conditioning after the meet to drop some weight before the next strength block.
Squats 5x1x75kg(165lbs)
Bench 5x1x40kg(88lbs)
Deadlifts 5x1x87.5kg(193lbs)
@nacho_average_gainz
#deadlifts #deadlifttillidie #squat #diadelosdeadlifts #feedmefightme #hangry #upliftandliftheavy #myjourney #weightlossjourney #powerliftingmom #strongasamother #shesabeast #shutupandlift #notthebestyet #1stphorm #iam1stphorm #legionofboom #neversettle #transphormation #mytransphormation #motivated #bench #powerlifting #powerlifter #powerliftingwomen #milf #milfintraining #nachoaveragemilf #liftheavy #iamprojectx


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Today was rough, but showed up and did my thang💃🏻
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Top set was 198lbs/90kg for a triple.
Everything felt heavy and I feel the fatigue accumulating, so I just skipped my back off set. Makes sense from all the heavy loads I’ve been working with lately😅
@shamal.asnani .
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#strongstyleathletics #powerlifting #powerliftingtraining #gwpl #girlswhopowerlift #uspapower #upliftandliftheavy #squat #squatting #asstograss #powerlifterproblems #56kg


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