#welshpowerlifting

Instagram photos and videos

#welshpowerlifting#powerlifting#bench#ipf#deadlift#squat#gbpf#sbd#wpa#strength#powerlifter#squats#bdfpa#benchpress#gym#fitness#britishpowerlifting#lifting#strong#skwaaats#theshitoutofthings#bdfpawales#ifstrongware#deadlifttillImdead#fitfam#onelove#unity#peace#teamsuperwales#training#motivation#girlswholift

Hashtags #welshpowerlifting for Instagram

3x10 180kg to finish off the volume block... no more plis, new bars at @primalfitnessaberystwyth is like Christmas!! @jedzfitness tunes .
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#squat #bench #dead #deload #volume #sumo #powerlifting #welshpowerlifting #asslete #stephisbest #HIIT #cardio #fatlete #jamieEvzshifts


7

10 Years ago Bench Pressing 172.5kg at the 2008 WSA Welsh Bench Press Championships. Bodyweight 86kg, Natural, Single Ply shirt, age 26.
#benchpress #lifting #2008 #liftingdays #singleply #katana #welshpowerlifting #instafit #instafitness #fitfarm #2xbodyweight #benchpresser #lifting #pt #personaltrainer #robandersonpt


11

Week 3 Day 2: (training footage from yesterday)

Since I have no lifting footage today I thought I would upload these sets from yesterday. I'm pretty happy with this 4/1/0 tempo bench, considering 2 months ago this would've been a struggle even touch and go. Bench is feeling good, deadlift positioning has improved for sure as well, happy with training at the moment! 90kg I'm coming fam. โ€ข
๐Ÿ”‘ @justinnoblepl โ€ข
@swanseabarbell


1

Recovery is easily the most underrated part of muscle growth! ๐Ÿ’ช
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Gains are made in the gym they say, but thatโ€™s not really true is it, recovering well is what allows you to grow that new tissue as well as allowing you to go and crush it in the gym again, meaning more muscle growthโ€ฆ ๐Ÿ’ช๐Ÿ™Œ
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So what are the main factors involved in recovery?
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Sleep! ๐Ÿ˜ด
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Try to get between 6-9 hours per night without fail, it maximises your ability to recover and grow muscle. As much as you can do realistically each night recover well and hit the gym again. There has also been a direct link shown between sleep and injury
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Stress ๐Ÿ˜ฐ
Both physical and mental stress are handled the same by the body. At certain times in our life, stress is inevitable, so try to not sweat the smaller stuff as much as it will most likely add to overall stress and harm your gains. ๐Ÿ˜ณ
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Program intelligent volume! ๐Ÿ‹๏ธ๏ธโ€โ™‚๏ธ
If youโ€™re constantly adding more volume in, then pretty quickly you will hit a point that you cannot recover from, doing more isnโ€™t always better, doing better is better. ๐Ÿ‘Œ
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Good nutrition ๐Ÿฅฆ

Making sure youโ€™re eating an adequate amount of protein (roughly 1g per 1lb of bodyweight), and sufficient calories to help you recover effectively form the workout. Ensure a varied diet, making sure you are taking care of macro and micronutrients. ๐ŸŽ -
In summary: treat your body right and the gains will thank you. Sleep well, keep the stress low, program intelligently and eat high-quality food in adequate amounts! ๐Ÿ’ช
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๐Ÿ‘‰Tag a friend that could benefit from this info


1

I donโ€™t care if I post deadlifts all the time I am HYPED right now.
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210g for a double with at least one left in the tank
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#powerlifting #squat #bench #deadlift #sbd #gbpf #welshpowerlifting #bangorsbestgym #bangorsstrongestgym #bangorssweatiestgym #thepub #thepubgym #trustharrycoaching #thc #sickangles #swag #hlabr #180strength @harry_owen95


13

Gym โœ… Exam โœ… Post Workout Meal โœ… Just have to do my volunteer counselling tonight and get some of my essay done ๐Ÿ˜ด Had to rush from gym to my exam so didnโ€™t have time to video today but PT Joe had me doing tire flips and prowler work ๐Ÿ’๐Ÿปโ€โ™€๏ธ So much fun ๐Ÿ’ช๐Ÿป Did bench and accessory today ๐Ÿ™Œ๐Ÿป Good session overall ๐Ÿ‘Œ๐Ÿป #postworkout #gym #fitfam #liftfam #powerlifting #chickswholift #girlswholift #powerliftingwomen #girlswhopowerlifting #heavylifting #weightlifting #strength #strengthtraining #pcos #pcosfighter #weightloss #pcosweightloss #weightlossjourney #weightlosstransformation #welshpowerlifting #fitness #squatlife #squatgremlin #musclenation #squatgirl #somuchtodo #busy


0

Training today was tiring, useless and sleepy ๐Ÿ’ฉ๐Ÿ’ฉ So sacked it off and will try again tomorrow ๐Ÿ‘€๐Ÿ‘€BUUUUT here's my top bench from yday ๐Ÿค™๐Ÿฝ๐Ÿค™๐ŸฝFollowed by 67.5/3 ๐Ÿ‘ฝ๐Ÿ‘ฝThanks @tommartinpl ๐Ÿคด๐Ÿคด
-76kg/167lbs (92%)
-73kg/161lbs (88%)
IM TIRED NOW
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#coachingbytommartin #ewpower #welshpowerlifting #powerlifter #powerlifting #girlswhopowerlift #girlswholift #gbpf #powerliftingchicks #strengthtraining #strength #benchpress #bench #squat #deadlift #ipf #motivated #determined #strengthshop #sbd #sbdapparel #getbettertoday @girlswhopowerlift @welsh_powerlifting @sbdapparel @strengthshopuk


1

{Facebook Group}
โ€œWhatโ€™s this Facebook group you go on about?โ€
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Well itโ€™s a private group that started out for the 6-week trial I ran but has since become a closed area for those whoโ€™re interested in Powerlifting & strength training content. An area where we can provide exclusive info as well as create a positive environment for lifters to share videos and talk about their lifting or competitions ======================================
Want in? Just click the link in my bio @donutbarbell
======================================
#coaching #Welshpowerlifting #BritishPowerlifting #Coach #Online #RUFit #Cardiff #Bench #Deadlift #Squat #Training #Powerlifting #GBPF #TeamDB @ufit_fitness #WPA #CrossFit #IPF #BDFPA #CardiffFitFam #FitFam #Bodybuilding #health #personaltrainer #cardifflife


2

Competition kit checklist...
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Being prepared is paramount. Lay your kit out like this the night before and pack it!
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Then take it out and pack it again!
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So here are a few essentials and some things that are useful that maybe aren't so obvious...
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Starting top left:
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Electrolyte powder (especially if you've been water/sodium loading)
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Talc for deadlifts
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Chalk (in the red top box)
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Hip circle for warming up
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Lifting belt
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Toilet Roll -you're around up to 50 other people, many of whom may have been taking laxatives, do you want to be the one last in the loo to find all the paper gone...
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Nose Tork - if you like the hype
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Heeled shoes- squats and bench if you use them
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Energy gels - useful for later in the day and you need a little boost
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Flat shoes - deadlifts if you use separate footwear
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Knee sleeves - squats
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Bar collars - just in case there is a shortage in the warm-up room
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Wrist wraps
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Spare pants - because... well, sure you can figure it out. -
Singlet
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Also, a Pen to write your attempt slips and fill in your drug declaration form!
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Finally, your membership card!
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And that's just the kit...


4

*Long boi intensifies*


9

Week 3 Day 2: Top Single Deadlift

Single @157.5 (8RPE)

Good afternoon all, this is today's top single on deadlift, before some back down sets of 5. Didn't sleep long or great last night so I'm pretty tired. But gotta get it done. I called the single an 8 but maybe it can pass at 7.5. The hook isnt feel too good, but hey it still held up fine. With more deadlifting my positioning has drastically improved, and I'm super stoked with the direction it's heading.
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- ๐Ÿ”‘ @justinnoblepl -
Camera: me lol


4

150kgx6. Rooting my feet and trying to keep over mid foot is paying off. All of these felt heavy on my back but moved really well.


11

Week 3 Day 1: Comp Bench Press

Oh ye did I mention a all time volume pb today ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚. 1 by 4 @80kg and then back down sets of 67.5kg. Really happy with how it moved, third rep was a bit shaky as I miss grooved the fuck out of the rep but it still came back up. Called it an 8 since at the time I felt like I probably couldve only had 2 more. Also trying to get more footage up here since I have so much piled up on my phone ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚.
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- ๐Ÿ”‘More keys to my 600 wilks please @justinnoblepl -
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-@swanseabarbell


3

The All Englands are fast approaching!
Hit 240kg for a couple of singles. This is potentially my opener on the day.

All my roughly estimated openers next Monday will be what I totalled going 9/9 last April at the North Wales cup! Big things coming and hopefully a few North West records under my belt!

#powerlifter #powerlifting #gym #fitness #gym #squat #bench #deadlift #sbd #ipf #gbpf #britishpowerlifting #wpa #welshpowerlifting #nwpowerlifting


1

Squatzz w/ 90kg - Felt like it was @ 8 to be honest...think I was just overthinking it too much to do another two reps ๐Ÿ˜… Did doubles anyway for 5 sets. Only managed this vid as I was in a rush but busted out 80kg @ 7 too ๐Ÿ’ช๐Ÿป And Snatch deadlifts with 80kg @ 8 as well ๐Ÿ‘Œ๐Ÿป๐Ÿ˜ด๐Ÿ™Œ๐Ÿป Back on it again tomorrow ๐Ÿ‘Š๐Ÿป #squat #squats #workout #gym #fitfam #liftfam #powerlifting #chickswholift #girlswholift #powerliftingwomen #girlswhopowerlifting #heavylifting #weightlifting #strength #strengthtraining #pcos #pcosfighter #weightloss #pcosweightloss #weightlossjourney #fitnessfactorycardiff #britishpowerlifting #gbpf #welshpowerlifting #fitness #squatlife #squatgremlin #musclenation #squatgirl


5

Vvv happy with bench yday (yes...I am happy ๐Ÿ˜‚๐Ÿ˜‚) Back up to 75kg/165lbs...lets stay up this end plsss ๐Ÿ‘€๐Ÿ‘€Followed by 67.5kg x3 ๐Ÿค™๐Ÿฝ๐Ÿค™๐ŸฝThanks coach @tommartinpl ๐Ÿ‘ฝ๐Ÿ‘ฝ
-75kg/165lbs (91%)
-72.5kg/160lbs (88%)
______________________________________________
#coachingbytommartin #ewpower #welshpowerlifting #powerlifter #powerlifting #girlswhopowerlift #girlswholift #gbpf #powerliftingchicks #strengthtraining #strength #benchpress #bench #squat #deadlift #ipf #motivated #determined #strengthshop #sbd #sbdapparel #getbettertoday @girlswhopowerlift @welsh_powerlifting @sbdapparel @strengthshopuk


1

Set of 11 on squats!
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What is this ๐Ÿ˜ฐ
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Move pretty nicely tho!
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147.5 x11 (shown)
147.5x9
147.5x7
165x1 (shown)
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6x3 of hover pause deadlifts, last set shown.
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Actually pretty much enjoyed it today ๐Ÿ‘Œ#punishment


2

Week 3 Day 1: High Bar squats

This week's deadly cardio session came as 4 by 8 @100kg. Pretty sure I almost died every set ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚. Still got it done tho, and it looks pretty easy, I am sure this is a session/volume/everything pb ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚. Squats are feeling really good at the moment, and switching session time to earlier in the day has certainly made me feel more awake!

I felt like jumping back in the singlet for bants, depth is for sure check. โœ”๏ธ -
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Keys from my boy: @justinnoblepl getting me to the wonderland -
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Support as always from @mollykiddxo -
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-@swanseabarbell


4

Today I packed up my bag after I failed my 1st set of deadlifts as I had a bad session due to fatigue! How can things feel so amazing one week then like death the following week! Instead of going home I got everything back out and split my deadlifts into sets of 4 rather than 8 and I got through them all!! . Yes the pain is real ๐Ÿ˜‚ #emotional #lifter
#squat
110kg x 2 1 set
122.5 kg x 1
130kg x 1 (failed on depth)
102.5 5 reps 4 sets
Bench 57.5kg 3 rep s 5 sets
Deadlift 117.5kg 8 reps (failed rep 8)
4 sets 4 reps 117.5kg โœ…#powerlifting #squat #bench #deadlift #nutrition #prep #passion #dowhatmakesyouhappy #squat #deadlift #bench #bdfpa #mumswholift #lifting #training #trainhard #powerliftingmotivation #motivation #hardwork #sbd #bdfpa #welsh #welshpowerlifting


4

{Bench Press Hype}
What better time to go over some bench press cues than following the world bench press championships. For the full video youโ€™ll need to join the Facebook group, just hit the link in bio ======================================
#coaching #Welshpowerlifting #BritishPowerlifting #Coach #Online #RUFit #Cardiff #Bench #Deadlift #Squat #Training #Powerlifting #GBPF #TeamDB @ufit_fitness #WPA #CrossFit #IPF #BDFPA #CardiffFitFam #FitFam #Bodybuilding #health #personaltrainer #cardifflife


0

145kg/319lbs single today chickaaaas!!๐Ÿ”ฅ๐Ÿ”ฅFollowed by 125kg/275lbs x5 ๐Ÿ˜…๐Ÿ˜… 3 weeks tomorrow until I hit the World platform boys!! ๐Ÿ‹๏ธ๏ธโ€โ™€๏ธ๐Ÿ‹๏ธ๏ธโ€โ™€๏ธThanks for the beating and siiick coaching @tommartinpl ๐ŸŽ„๐ŸŽ„
-145kg/319lbs (95%)
-143kg/315lbs (94%)
-140kg/308lbs (92%)
-135kg/297lbs (89%)
@63.2 bw.
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#coachingbytommartin #ewpower #welshpowerlifting #powerlifter #powerlifting #girlswhopowerlift #girlswholift #gbpf #powerliftingchicks #strengthtraining #strength #benchpress #bench #squat #deadlift #ipf #motivated #determined #strengthshop #sbd #sbdapparel #getbettertoday @girlswhopowerlift @welsh_powerlifting @sbdapparel @strengthshopuk


7

Decided to hit a cheeky volume PB on bench yesterday. 150kg x 5 RPE9.5
Slightly off program ๐Ÿ™„ not going to lie. But wasn't too beat up after it and cracked on with the volume i would have hit and some regardless.
#powerlifter #powerlifting #gym #fitness #gym #squat #bench #deadlift #sbd #ipf #gbpf #britishpowerlifting #wpa #welshpowerlifting #nwpowerlifting


1

Get yourself a coach whoโ€™s so confident that โ€˜spottingโ€™ means โ€˜eating somewhere in your vicinityโ€™
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@harry_owen95 .
#powerlifting #squat #bench #deadlift #sbd #gbpf #welshpowerlifting #bangorsbestgym #bangorsstrongestgym #bangorssweatiestgym #thepub #thepubgym #trustharrycoaching #thc #sickangles #swag #hlabr #bustedsundays


4

Ok so after 5x2 at 187.5 kg 413lbs hereโ€™s the amrap form looks a bit shoddy to be fair but amrap Pb for me today on squat and deads so Iโ€™ll take it at 85kg today
#squats #skwaaats #powerlifting #bench #benchpress #deadlift #welshpowerlifting #bdfpawales #ipf #theshitoutofthings #peace #unity #onelove #deadlifttillImdead #bdfpa #ipf #wpa #ifstrongware @miss_matthew_lifts @Grymm__ @strongman28 @uldredd @dub_asylum @deadlifttillimdead @ifstrongware @strongman_28 @annadavis68


4

A very proud moment here for Sabrina. Last year Sabrina suffered two Achilles ruptures (netball!) and has on going issues which as you can imagine has really hampered her motivation to train. In large part itโ€™s due to constant pain which really wears you down mentally. So for her to bring it all together on the day and hit this huge 90kg, going 3 for 3 is a big moment. One that both Sab & I are very proud of @innerstrengthuk ======================================
#Welshpowerlifting #BritishPowerlifting #Coach #Online #RUFit #Cardiff #Bench #Deadlift #Squat #Training #Powerlifting #GBPF #TeamDB @ufit_fitness #WPA #CrossFit #IPF #BDFPA #CardiffFitFam #FitFam #Bodybuilding #worldbench2018 #IPFWorlds


5

Week 2 Day 4: Hover Deadlifts

6 sets of 4, 0/0/2 @115

Today is the first time I've ever used lifting straps. I thought I'd throw them on after Session 2 this week chewing away my hands.

The positioning today feels much much better than ever before, the reps are a little too quick on the 2 second descend but I think it's better than last week using the same weight!

I'm really happy with this week's training, I'll be back on Monday. ๐Ÿ”‘ Getting me to 600 wilks: @justinnoblepl
Camera: @mollykiddxo


2

Milestone PB (and a ๐Ÿฅˆ) of 90kg for @bfitwithbev at the IPF World Bench Press Champs - After vowing to have a few months off competing Bev couldnโ€™t help herself after gaining an invite to do what she loves & what a pleasure it is coaching her along the way ======================================
#coaching #Welshpowerlifting #BritishPowerlifting #Coach #Online #RUFit #Cardiff #Bench #Deadlift #Squat #Training #Powerlifting #GBPF #TeamDB @ufit_fitness #WPA #CrossFit #IPF #BDFPA #CardiffFitFam #FitFam #Bodybuilding #health #personaltrainer #cardifflife


4

120kg and 110kg bench singles from today. Nice place to start the cycle. @renlifts


5

Nice and smooth 500lbs @9 after an incredibly stressful day ๐Ÿ˜‚ followed this up with 3 more singles woth 217.5kg and 210 twice.

At least now I can say we are on the road to buying a dream home! Just need the bank to get its act together and not give me random middle names ive never had! ๐Ÿ˜‚๐Ÿ˜‚ #powerlifter #powerlifting #gym #fitness #gym #squat #bench #deadlift #sbd #ipf #gbpf #britishpowerlifting #wpa #welshpowerlifting #nwpowerlifting


6

Week 2 Day 3: Squats

Today I had 4 sets of 5 Squats, this being the top set of 5 @110kg. Coming into this session I had really good sleep etc, but somehow everything just felt heavy, possibly some accumulation of fatigue is starting to kick in. Regardless, the weights moved well, I called this a 7.5, probably could have passed as a 7 if I didn't miss groove last rep. I'll upload the other bits and bobs from this session later on.
Miss grooving is the theme of the session today ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚. Camera lady: @mollykiddxo


2

142.5kg/314lbs single today boyzzzz! ๐Ÿ”ฅ๐Ÿ”ฅFeeling fierce in my @harrisstabilitysystems singlet ๐Ÿ˜Ž๐Ÿ˜ŽSometimes I need to remember to bring the fire ๐Ÿค™๐Ÿฝ๐Ÿค™๐ŸฝTHANKS @tommartinpl for being siiiiiick and @olympicsportsgym.co.uk for ze gym ๐Ÿ‘ฝ๐Ÿ‘ฝ
-142.5kg/314lbs (93%)
-140kg/308lbs (92%)
-135kg/297lbs (89%) x3
______________________________________________
#coachingbytommartin #ewpower #welshpowerlifting #powerlifter #powerlifting #girlswhopowerlift #girlswholift #gbpf #powerliftingchicks #strengthtraining #strength #benchpress #bench #squat #deadlift #ipf #motivated #determined #strengthshop #sbd #sbdapparel #getbettertoday @girlswhopowerlift @welsh_powerlifting @sbdapparel @strengthshopuk


3

Good luck Sabrina !!
๐Ÿ’ช๐Ÿป๐Ÿ’ƒ๐Ÿ’ช๐Ÿป๐Ÿ’ƒ๐Ÿ’ช๐Ÿป๐Ÿ’ƒ @innerstrengthuk is in Finland ๐Ÿ‡ซ๐Ÿ‡ฎ today competing for #teamgb๐Ÿ‡ฌ๐Ÿ‡ง in the worlds bebch press comp!
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@thatgirltraining is proud of you, go smash it!!!! #Repost @innerstrengthuk with @get_repost
ใƒปใƒปใƒป
Iโ€™m still benching!
Almost ready for the IPF World Bench Press Championships ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ I did 100kg Bench for the first time using a Reactive Sling Shot. Most weight Iโ€™ve had in my hands for a while and it was a pretty sticky bench!
Iโ€™m really looking forward to getting back on platform with my lovely GB ๐Ÿ‡ฌ๐Ÿ‡ง Team Mates next week and having a little party afterwards ๐ŸŽ‰๐Ÿ˜ #powerlifting #ipf #injury #bench #welshpowerlifting #britishpowerlifting #weights #women #strength #coach


0

If your every worried about your progress, look back at where youโ€™ve come from....
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This was me, 25 stone and diabetic.
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I may not be the strongest Powerlifting coach, my bench is shocking, and my squat and deadlift are average at best.
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But I know how to get results.
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Average was a distant goal, not any more...
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#britishpowerlifting #welshpowerlifting #teamsuperwales #squat #bench #deadlift #sbd #sbdapparel #gym #powerlifter #powerlifting #gainz #strong #strength #muscle #eleiko #rogue #westside #gbpf #usapl #bdfpa #ipf #projectbarbell #coach #onlinecoaching #stongfidence #fatloss


13

See that walkout, thatโ€™s a confident individual who knows their about to PB #Mindset
Repost By @benjaminryeo: Finally did it! 200kg!! I can finally put it to bed. 3 years of hard work definitely paying off! Iโ€™d like to thank everyone whoโ€™s supported me through the journey and to my coach and friend @donutbarbell @jake00d! So jacked! Onwards and upwards ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป #weightlifting #PB #fitness #squats #HWPO #synergiweightlifting #synergipowerlifting #coaching #Welshpowerlifting #BritishPowerlifting #Coach #Online #RUFit #Cardiff #Bench #Deadlift #Squat #Training #Powerlifting #GBPF #TeamDB


2

Playful session of deaths today working on foot positions on my start up for sumo did loads of sets then shifted to heavy singles ( see the 4th vid where I drop it on my foot ๐Ÿ˜ฅ๐Ÿ˜ฉ ) so after that I tried conventional deads wow I'm really really bad at them so bad when you watch it back I'll make your back hurt. Ive completely forgotten how to do them ๐Ÿ˜‚ I wanna add a block of them but some feedback and tips would be grateful from people who do conventional my powerlifting fam.
#deadlifts #deaths #deadliftparty #sbd #sumo #conventional #shit #form #roundedback #send #help #shittingdog #sumoischeating #powerlifting #powerbuilding #powerlifter #strong #power #strength #welshpowerlifting #gpcgb #gpc #gym #fitness #fitfam #vibe


0

Some great squatting from Ben! Such a great community of lifters all supporting and pushing each other to be the best they can be!
#Repost @benjaminryeo with @get_repost
ใƒปใƒปใƒป
Finally did it! 200kg!! I can finally put it to bed. 3 years of hard work definitely paying off! Iโ€™d like to thank everyone whoโ€™s supported me through the journey and to my coach and friend @donutbarbell @jake00d! So jacked! Onwards and upwards ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป๐Ÿ‹๏ธ๏ธโ€โ™‚๏ธ#powerlifting #welshpowerlifting #200kg #weightlifting #PB #fitness #squats #HWPO #synergiweightlifting #synergipowerlifting


1

New close grip 3RM at hundo. Really pleased with this considering it happened after 6x4 comp press #powerlifting #bench #gym #bulk #povertylifts #welshpowerlifting


0

Took slightly above "current" 1RM strict press for a new 6RM, looking forward to seeing where this it at in a few weeks.
1x6 72.5kg
3x5 60kg

Front squats, hopefully will beat my current best of 140kg soon as well.
1x1 120kg
3x6 97.5kg


1

Finally did it! 200kg!! I can finally put it to bed. 3 years of hard work definitely paying off! Iโ€™d like to thank everyone whoโ€™s supported me through the journey and to my coach and friend @donutbarbell @jake00d! So jacked! Onwards and upwards ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป๐Ÿ‹๏ธ๏ธโ€โ™‚๏ธ#powerlifting #welshpowerlifting #200kg #weightlifting #PB #fitness #squats #HWPO #synergiweightlifting #synergipowerlifting


24

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