#welshpowerlifting

Instagram photos and videos

#welshpowerlifting#bench#ipf#powerlifting#deadlift#squat#britishpowerlifting#gbpf#sbd#strength#powerlifter#bdfpa#gym#teamsuperwales#strong#wpa#sbdapparel#muscle#gainz#rogue#westside#usapl#coach#onlinecoaching#eleiko#fatloss#weightlifting#squats#pbgym#bwl#iwf#cardiff#fitness#bdfpawales#benchpress#projectbarbell

Hashtags #welshpowerlifting for Instagram

Squat 135kg 297lbs 4x7
Bench 97.5kg 214lbs 5x7
Deads 170kg 374lbs 3x6 .
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All good in the hood tonight except the #povertybench of course struggled with the last two reps on the last two set thanks the @davies9725 for the spots πŸ’ͺ🏽 .......... on to some base building volume next week woop woop πŸ™ŒπŸΌ .
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#squats #skwaaats #powerlifting #bench #benchpress #deadlift #welshpowerlifting #bdfpawales #ipf #theshitoutofthings #peace #unity #onelove #tillwecheckout #deadlifttillImdead #bdfpa #ipf #wpa #ifstrongware @Grymm__ @uldredd @dub_asylum @deadlifttillimdead @ifstrongware @strongman_28 @dave.the.raveee


2

#Repost @smallweakandginger with @get_repost
・・・
@welsh_powerlifting @uldredd isn’t going to be the only one rocking a sexy pink singlet at the Brits πŸ‡¬πŸ‡§
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Gonna deadlift more than him too lmao.
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#powerlifting #squat #bench #deadlift #sbd #gbpf #welshpowerlifting #bangorsbestgym #bangorsstrongestgym #bangorssweatiestgym #thepub #thepubgym #trustharrycoaching #thc #sickangles #swag #hlabr
@harry_owen95


1

#theroadtothebritish πŸ‡¬πŸ‡§
WK18D1;

Bit of a mixed bag session today bois. Squats went well, with 3’s at 252.5kg, which is exactly the result of my AMRAP before the last competition @ RPE why are my eyes bleeding lmao, so am very happy with the lower RPE on these

Couldn’t get on with bench today, struggled to keep my shoulders retracted and lost position a LOT and struggled with pausing it; was meant to be doing 3’s with 157.5kg - again, exactly the same as my AMRAP @ 10, but that wasn’t happening today lmao, so kept it to doubles

A tale as old as time, ya boi couldn’t fit in deads lmao but hoping the rest of the week gets a bit better

@kedrictsg @thestrengthguys @louise.delaitre @lukeg342 @bigweesh @josephhale94 @dean_roberts1 @danyuill.pl @mathewkidner10


6

Looking to make some @brawnthroughbrains content on equipped lifting. HMU if you're interested or if you know someone who might be. Much love xoxo


3

@welsh_powerlifting @uldredd isn’t going to be the only one rocking a sexy pink singlet at the Brits πŸ‡¬πŸ‡§
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Gonna deadlift more than him too lmao.
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#powerlifting #squat #bench #deadlift #sbd #gbpf #welshpowerlifting #bangorsbestgym #bangorsstrongestgym #bangorssweatiestgym #thepub #thepubgym #trustharrycoaching #thc #sickangles #swag #hlabr
@harry_owen95


1

260kgx3🌚 Wanted the 4th but wasn’t strong enough today :( Solid considering only a small taper and bodyweight is down. Better next time boiz @jpn_75 @deadlifttillimdead


20

Sooo, I may have done some sumo today...hit a top set of 150kg x 3, which is more than I conventional right now. Why do I feel so dirty?! πŸ€”πŸ˜‚ Awesome seminar run by Jake @donutbarbell though! Saw a few PBs today πŸ‘πŸ½


7

#Repost @olivergriffiths89 with @get_repost
・・・
Back in Wales this weekend.
Great deadlift session down @_unit_9 in Neath which is a great gym to train.
Taking it easy with 3x3 on 240kg as #dadlife is taking its tole and run outta pre-workout. great to be let loose in a gym once in a while though.

Looking forward to giving their #strongman comp a go next month.
#deadlifts #deadlifttillimdead #powerlifting #welshpowerlifting #unit9 #wales #welshstrongman #goheavyorgohome #lightweight #nothingbutapeanut #dadsthatlift


1

#tbt to #1996 and had this clip sent to me from @leyther24 from when we both competed at the @gbpowerfed (Bwla) as we were then. I was 25 with the porn star tash and 60kgs. This was one off my first 4 x Bw squat at that weight. Think I may have been one off the few who has actually done 4xs at multiple Bw's 56/60/67/75/74 πŸ˜†πŸ˜†πŸ˜†πŸ˜† and still doing it some 22 years later. Bloody hell I am old πŸ˜†πŸ˜† #teamyonkas #teamvicegrip #teamtitan #teamnrgfuel #sponsors #powerlifting #weights #squat #bench #deadlift #strongerforlonger #welshpowerlifting #wpa #britishpowerlifting #ipf #epf #thisiswhereitrain #hench #effortmethod #paleowalesnutrition #arnoldclassiceurope2018 #eurobenchpress


13

The perfect day for Josh (@josh_clc) yesterday as he went 9/9, and won his category -
Squat - 160kg (10kg PB)
Bench - 100kg (5kg PB)
Deadlift - 215kg (10kg PB)
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Looks like more in the tank too!
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Been working with Josh for 6 months now and he has done everything I have asked him, the result? 75kg on his total since February πŸ’ͺ
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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 #weightlifting #iwf #bwl #coach #onlinecoaching #fatloss #pbgym #cardiff


6

Due to my rubbish editing skills here’s a bit more of tonight training ........ .
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145 x4x4
102.5x6x4
Long hard week In work fuelled by #Greggs #dominos and #monsterenergy #vr46
So things seemed to move well especially with lack of sleep and food back to back training with sbd tomo so smash the cals in tonight and fingers crossed looking forward to the new volume program from @uldredd let see if I can get some foundations to build on πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽 peace
#squats #skwaaats #powerlifting #bench #benchpress #deadlift #welshpowerlifting #bdfpawales #ipf #theshitoutofthings #peace #unity #onelove #tillwecheckout #deadlifttillImdead #bdfpa #ipf #wpa #ifstrongware @Grymm__ @uldredd @dub_asylum @deadlifttillimdead @ifstrongware @strongman_28 @dave.the.raveee


2

Killer session today from @helyerstrength all this volume is kicking my big white ass πŸ˜₯

Vid.1 - 1x1 @ 220kg (485lb)
An easy single, which is around 78-80% of my 1RM

Vid.2 - 3x6 @ 185kg (408lb)
Back off work which really took it's toll... #welshpowerlifting #drugfree #helyerstrength #teamhellyeah


5

Long hard week In work fuelled by #Greggs #dominos and #monsterenergy #vr46
So things seemed to move well especially with lack of sleep and food back to back training with sbd tomo so smash the cals in tonight and fingers crossed looking forward to the new volume program from @uldredd let see if I can get some foundations to build on πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽 peace
#squats #skwaaats #powerlifting #bench #benchpress #deadlift #welshpowerlifting #bdfpawales #ipf #theshitoutofthings #peace #unity #onelove #tillwecheckout #deadlifttillImdead #bdfpa #ipf #wpa #ifstrongware @Grymm__ @uldredd @dub_asylum @deadlifttillimdead @ifstrongware @strongman_28 @dave.the.raveee


0

@libb43 today competed in her first competition!
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Aim today was to qualify for the British Masters in Belfast, which she smashed.
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Sadly a cramping hamstring meant we had to call it a day after she secured a total with her opening deadlift
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Squat - 77.5kg (7.5kg)
Bench - 52.5kg (2.5kg)
Deadlift - 100kg

Total of 230kg and qualified for the 63kg class in Belfast! Well done Libby!
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Below is her 52.5kg bench πŸ’ͺ
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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 #weightlifting #iwf #bwl #coach #onlinecoaching #fatloss #pbgym #cardiff


0

Sometimes training on consecutive days can’t be helped... Into a new week without a rest day πŸ˜– things moved surprisingly well despite feeling very tired and fatigued today! @uldredd continuing to be a top coach πŸ™ŒπŸΌ
Videos all of final sets...
β€”β€”β€”β€”β€”
Squats 4x5, 97.5kg- depth slightly high on first and last rep πŸ™„
Bench 6x4, 50kg- massively narrowed my grip a few weeks ago but today I widened it again slightly and feels 100 times better.
Deadlifts 5x3, 127.5kg- in hindsight probably should’ve taken the plunge and just rounded it up to 130, considering this was set 5. Please admire my hilarious deadlift face! πŸ˜‚πŸ™ˆ β€”β€”β€”β€”β€”β€”
#5weeksout #britishjunior #63kgclass #welshpowerlifting #ipf #sbd


0

W2D4: Bench Press

Lots of 6s on Bench today, resulted in some pretty sore hands πŸ˜‚πŸ˜‚πŸ˜‚. Didn't feel too good overall today, not a big fan of moose juice won't be using that for pre anymore πŸ˜‚πŸ˜‚πŸ˜‚. From the side, your boy seems to have built a slight arch, nothing to show off but it's a start. Also I am experimenting with a belt ATM after talking to Justin, kinda like also it feels like it's gonna rip me apart any minute.
Still digging this super clean ass gym in Newport, it's no comp equipment but the empty vibe in here is actually super nice.

@justinnoblepl coach boss

@mollykiddxo πŸ’˜πŸ’˜πŸ’˜ @swanseabarbell


1

Back in Wales this weekend.
Great deadlift session down @_unit_9 in Neath which is a great gym to train.
Taking it easy with 3x3 on 240kg as #dadlife is taking its tole and run outta pre-workout. great to be let loose in a gym once in a while though.

Looking forward to giving their #strongman comp a go next month.
#deadlifts #deadlifttillimdead #powerlifting #welshpowerlifting #unit9 #wales #welshstrongman #goheavyorgohome #lightweight #nothingbutapeanut #dadsthatlift


9

Good work with @rhydd1an and @no_calves_central.co.uk yesterday.

#Repost @rhydd1an (@get_repost)
・・・
WARNING ⚠️ off program!! Couldn’t #deadlift coz my lower back was toast but wanted to train and nothing helps dead’s more than the box squat just ask Louie, so thought I’d do some #speed squats but as it was flying! Went up! The video is my top set of 180kg + @strengthshopuk purple bands doubled from the bottom (not sure how much they add but was heavy as f***) high box low bar #squat for a big PR! Finished with front squats also hitting New PR!
Thanx to @no_calves_central.co.uk no_calves_central.co.uk and @db83swansea for the spot and the advice! 600 is happening at the #britishjuniorclassicpl2018 DON’T DOUBT ME! #15yearsold #strongereveryday #recordbreaker #navecavesamurai @goshin_jj_wales #teamyonkas #yonkasgym @swanseabarbell #coachtashaperdue #bench #dead #total #snatch #cleanandjerk #supertotal #supertotaltraining #teamsuperwales #welshpowerlifting @welsh_powerlifting #welshweightlifting @welshweightlift @gbpowerfed #britishpowerlifting #britishweightlifting @britishwl @westsidebarbellofficial #westsidebarbell #sponsorme @titanpower81 @vicegripuk @phil_nrg @sbdapparel


1

Your Pre-Workout Feed… 🍳 -
First of all, think of your goals. When looking at fat loss, meal timing is pretty minor, overall calories are king. Meal timing is a minor detail, which comes after total caloric intake and macronutrient composition.🍟 -
If you're looking to gain muscle, then spreading your protein over 3-6 meals can help elevate muscle protein synthesis, but anyway I digress slightly.πŸ’ͺπŸ₯© -
In terms of performance in the gym though, what and when we eat can play a role, after all being Strength Athletes, we want the best performance we can get in the gym, this meal is to fuel the incoming workout & does not want to detract from it.πŸ‹οΈοΈβ€β™‚οΈ -
Fat and fibre are slower to digest, so it would make sense to limit their intake a bit more as we get closer to training time. Also, don't forget that carbs are our main source of energy (especially in the gym), so paying a little bit of attention to the GI rating of our carb sources will also play a role.πŸ₯ -
The further out we are, the lower the GI, and as we move towards training simpler more easily digestible carbs are what we ideally would be looking at. ⏱️ -
Why do this? A well-timed and sensible meal can help glycogen stores and help reduce fatigue while training (especially helpful if dieting). 😈 -
So, if you're that guy in the gym at 5 am every day, then some simple carbs would help you massively, because I'm pretty certain you won't be up eating some big fibre laden meal 2 hours or so before, so a handful of skittles or a protein shake would be a decent option. πŸ‘ -
What does your pre-workout meal look like? -
#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


0

WARNING ⚠️ off program!! Couldn’t #deadlift coz my lower back was toast but wanted to train and nothing helps dead’s more than the box squat just ask Louie, so thought I’d do some #speed squats but as it was flying! Went up! The video is my top set of 180kg + @strengthshopuk purple bands doubled from the bottom (not sure how much they add but was heavy as f***) high box low bar #squat for a big PR! Finished with front squats also hitting New PR!
Thanx to @no_calves_central.co.uk no_calves_central.co.uk and @db83swansea for the spot and the advice! 600 is happening at the #britishjuniorclassicpl2018 DON’T DOUBT ME! #15yearsold #strongereveryday #recordbreaker #navecavesamurai @goshin_jj_wales #teamyonkas #yonkasgym #teampb #projectbarbell @ryangriff_projectbarbell @swanseabarbell #coachtashaperdue #bench #dead #total #snatch #cleanandjerk #supertotal #supertotaltraining #teamsuperwales #welshpowerlifting @welsh_powerlifting #welshweightlifting @welshweightlift @gbpowerfed #britishpowerlifting #britishweightlifting @britishwl @westsidebarbellofficial #westsidebarbell #sponsorme @titanpower81 @vicegripuk @phil_nrg @sbdapparel


4

W2D3: Deadlifts

Here are my Sumos from this week, weights the same as last up a set I think. Got told off once again for pulling but it's all good we got it done fam.
200 khemming.

@tcpowerlifting I'm repping the bumpers this week too

@justinnoblepl boss man

@mollykiddxo ❀️

@swanseabarbell


5

#theroadtothebritish πŸ‡¬πŸ‡§
WK17D3;

Ya boi is double positing, but here’s tonight session, which was meant to be Tuesdays session, but things are all kinds of fucked up this week lmao

Singles @ 7-8 on squats and bench feeling groovy tonight; 255kg and 160kg shown. Very casual approach to my lifting today, which felt nice to not have to think about what I was doing, and just execute
Not one bit of me wanted to go and train, but I know this will set me up for a good final week of training starting Monday!

One more bench session to go and we’re two weeks out gents, it’s getting spicy
@kedrictsg @thestrengthguys @louise.delaitre @lukeg342 @bigweesh @josephhale94 @dean_roberts1 @danyuill.pl @mathewkidner10


8

#theroadtothebritish
WK17D2;

SBD from last nights session, but without the B lol. 2’s on the subtotal bois w/ 255kg and 162.5kg and 1’s on 332.5kg; which felt like DICK after pulling 5 sets of triples with 325kg on Tuesday, but is my fault for having to jam ma training together this week

Last set shown of each, with squats feeling okay and deadlifts feeling FUCKIN ORRIBLE YE. The plus side is that these weights are routine, even with the balls deep fatigue and my spine feels like it’s gonna shoot out of my arse lmao

@kedrictsg @thestrengthguys @louise.delaitre @lukeg342 @bigweesh @josephhale94 @dean_roberts1 @danyuill.pl @mathewkidner10


4

#squats felt slow today after my #sbd day yesterday... #recovery day to set me up for the big day Sunday 🏴󠁧󠁒󠁷󠁬󠁳󠁿
#squats 115kg for 5 singles 🏴󠁧󠁒󠁷󠁬󠁳󠁿
#bench 60kg for 6 singles... my bum keeps coming off the bench 😩 since I’ve lost size in my butt and legs it’s becoming more of an issue... 🏴󠁧󠁒󠁷󠁬󠁳󠁿
2 weeks out 4 nations
#bdfpawales #powerliftingmotivation #powerlifter #welsh #prep #peaking #welshpowerlifting #raw #fitness #motivation #progress #cycle #gbpowerfed #ipf


2

112.5kgx5. Felt easy but couldn’t keep tight and bar kept wobbling. Poor set will do better next time❀️


4

185kgx6 PB@10πŸ”₯Really happy to be able to hold position on all of these reps. Thanks to @jpn_75 for the energy and spot as well as @hask88 and @rosie.davey ❀️ #roadto500lbs


11

290x2 deadlift, would have been a gym on for a single so very happy with the double. @donutbarbell getting me all the gains #deadlift #powerlifting #welshpowerlifting #britishpowerlifting #powerbuilding #fitness #fitnessmotivation #fitspo


11

Up to 132.5kg today ☺️☺️slowly feeling normal with them again πŸ‘€πŸ‘€ @tommartinpl


3

Smooth 130kg today, could’ve paused longer, could’ve been faster. But happy for being 7kg down in bodyweight and maintaining strength. bw 88kg
#bench #sbd #powerlifter #powerlifting #strength #power #strong #gym #fit #fitness #weightloss #gains #welshpowerlifting #britishpowerlifting #ipf #sbdapparel


2

W2D3: Squats

I have more Deadlift footage coming later tonight, but since I have 8 sets to put on in this post, I thought I'd just dedicate it to squats. Overall, a bit of a tricky session, 115kg was bliss, but new gym new rack height and that messed with me. I had to put bumpers under my feet to unrack, blah blah, got the work done tho. If I was on a FLAT and usual surface, probably would've made these sets at least 1RPE easier.
Shoulder mobility on a side note is actually so much better, can't quite believe how the circuit has changed my life.

@justinnoblepl new title, "Shoulder Mobility Wizard", Coach WOD

@mollykiddxo ❀️

@swanseabarbell


2

The water load -
Pretty much how it sounds, you drink a shit load of water to cause an up-regulation in the hormones that make you want to wee. -
You will already need a decent baseline intake to get the most out of this method (probably at least 3 liters a day) and start at 2-2.5x your baseline intake. -
Generally, you want to start this 5 days out from the competition and then cut all fluids 15 hours from weigh in! -
You may see a short spike in your weight at the beginning, but that will drop off, be sure to rehydrate as quickly as possible after weighing in! -
#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


1

Even with a painful hamstring, still ploughing away with raw deadlifts - 180KG double as a last warm up followed by working sets of 170KG for 4s. Coached by @exclusive_pt #power #powerlifter #powerlifting #welshpowerlifting #teamsuperwales #wpa #ipf #epf #gbpf #training #trainhard #lifting #liftheavy #liftangry #deadlift #legday #83KG #junior #athlete #coachedbyexclusivept #coachedbylukeandrews #igfit #igfitness #fitfam #strong #strength #staystrong #progress #motivation


0

Session 3 repeatedly feeling the best of the week. 95% of last competition max on squats and bench feeling this good can only be a good sign! Recording skills are obviously not my forte πŸ™ˆπŸ˜‚ β€”β€”β€”β€”β€”β€”β€”β€”
#squats 105kg, 4x3
#bench 55kg, 4x2
#deadlifts 127.5kg, 3x3
β€”β€”β€”β€”β€”β€”β€”β€”
Excited for what’s ahead @uldredd
#britishjunior #63kg #powerlifting #SBD #welshpowerlifting #ipf


4

Things are looking good! 252.5kg for my top single at 8.5-9. The lift it self felt a lot better and I think i may have had 1 or 2 more in me, but the speed on the video says otherwise πŸ˜‚

Followed up with 205kg triples with bands in front.

Finished up with fluff

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


3

Some pretty quick singles at 290 today. Looking forward to pulling some brutal deadlifts tomorrow, coached by @donutbarbell #squat #powerlifting #britishpowerlifting #welshpowerlifting #fitnessmotivation #fitness #fitspo #powerbuilding


8

#sbd day #bodyweight 61.2kg
#squats
112.5 kg 4 reps 4 sets 🏴󠁧󠁒󠁷󠁬󠁳󠁿
#bench
62.5kg 5 singles 🏴󠁧󠁒󠁷󠁬󠁳󠁿
#deadlift
132.5kg x 1
142.5 kg x 1
152.5 kg x 1 (Pb)
135 kg x 4 singles 🏴󠁧󠁒󠁷󠁬󠁳󠁿 coached by @uldredd
#prep #bdfpawales #powerliftingmotivation #powerlifter #welsh #welshpowerlifting #wpa
#peaking #powerful #strength @deadlifttillimdead #love #training #fitness #gbpowerfed #gbpowerlifting #ipf


5

I wrote something a little bit more science-y but also from subjective experience about body and muscle dysmorphia in strength and aesthetic sports. If you're on or embarking on a fitness journey of any kind, look or ASK for context-specific information because when we're flooded with subjective diet plans and fitness routines from our favourite 'fitspo' athlete it's hard to remember that our body is not to be equated with theirs. ✨ link in bio or at pickingupheavythings.wordpress.com ✨
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#ipf #gbpf #welshpowerlifting #wpa #britishpowerlifting #squat #deadlift #sumodeadlift #bench #gwpl #bodybuilding #girlswhopowerlift #physique #physiqueupdate #dysmorphia #fuckyourfitspo #fitspo #bodypositivity #girlswholift #strength #athlete #ukfitfam #powerliftingwomen #diet #britishpowerliftingladies #upliftandheavy #forceathletique #laforce


11

Long post alert!
Scroll on scrollers !
Ok so I’ve been off the boil for a few weeks still training but not really as I should be. Works my priority (unfortunately) so when the sun shines I have to make hay. Tonight I really needed to get the day one session in so as not to run out of time this week and after a few days of graft I’ve turned up feeling tired but hey I’m here right. So I look at the program and fuck me ....... I’m on squat 9 reps not the biggest weight but 9 reps straight away I’m thinking fuck there’s no chance after a days graft ........... then warm up and bang they fly out result ! .
Bench I feeling good but as per usual the #povertybench is In full effect yet again the strength of a small bit is upon me ppfft .
Then it’s in to deads and I’m a bit nervous 192.5kg 6x2 it’s late I’m tired....... but wait for it smashed them out another result !!! All this is just from being consistent and getting it .......... some small other details the session was today power by #dominoes and #monster #monstervr46 #squats #skwaaats #powerlifting #bench #benchpress #deadlift #welshpowerlifting #bdfpawales #ipf #theshitoutofthings #peace #unity #onelove #tillwecheckout #deadlifttillImdead #bdfpa #ipf #wpa #ifstrongware @Grymm__ @uldredd @dub_asylum @deadlifttillimdead @ifstrongware @strongman_28 @dave.the.raveee


1

Madness how much hype can make a difference. But also a slightly shorter pause and a better technique πŸ˜‚

First single at 165kg felt sluggish at around a 9 RPE (first vid)

Second video I was toying with the idea of dropping the weight but ego got in the way slightly as I knew i could do better! And as the video shows, it moved better than a last warm up! πŸ˜‚ (sorry about the incoherent profanity, it felt good.) Followed this up with 140kg for 5s which were quite straight forward.

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


0

Game time for Libby this weekend, as she practices openers for her 1st competition -
One of the most satisfying things in this job is taking people into their first comp!
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Look forwards to going with her and getting the most from the day πŸ’ͺ
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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 #weightlifting #iwf #bwl #coach #onlinecoaching #fatloss #pbgym #cardiff


3

W2D2; Conventional Deadlift, Close Grip Bench

Not much to say today on the session itself, weights moved pretty solid, starting to feel myself a bit again. Life is all peaks and valleys, we just gotta stay consistent.
I somehow deleted some of my footage so here's "ONLY" 6 videos 😊. Ps, in this new gym cos @the_gym_aylesbury was shut. Used to be a club, pretty weird atmosphere. But I kinda dig it. @gymfit4less
@what_r_u_saad_at lurking training partner

@justinnoblepl coach boyo

@swanseabarbell
@mollykiddxo ❀️


3

3x3 167.5kgπŸŒœπŸŒ›Felt V heavy but it’s cool


2

Paused squatting things at @olympicsportsgym.co.uk today πŸ’ƒπŸ’ƒHeaviest paused squat this cycle 😊😊Thanks @amanda2746 and @tommartinpl πŸŽ‰πŸŽ‰
-130kg/286lbs
-125kg/286lbs


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Video on Pause Squat variations with @ohubb going up on our YouTube channel this Friday.


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Still deadlifting. Still got big hair. 140kg x 3 today - @welsh_powerlifting Tshirt giving me strength 😁😁


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The Principles of Nutrition -
This is the Eric Helms Nutrition Pyramid, it's pretty awesome in letting you know where you should be focusing your attention! -
Calories and Macros make up the largest part of the what you should be focusing on for your health and strength goals. Protein is the most important pillar to get in place, fats and carbs play a less significant part, but it is worth documenting and monitoring to see how you feel/perform etc. -
Look at the pyramid as steps, and only look to move onto the next when you have established one the core levels. -
Hopefully, this acts as an easy reference to see when you need to remind yourself of the basics -
#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


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Well comp bench was crap - 100KG for 7s, this was the only set I managed to hit 7 reps on, 6s on the rest plus another set at the end to fill up the volume. Spoto went a little better - RPE 8 for 5s(100KG). Frustrating session but just gotta keep grinding! Coached by @exclusivept #power #powerlifter #powerlifting #welshpowerlifting #teamsuperwales #wpa #ipf #epf #gbpf #training #trainhard #lifting #liftheavy #liftangry #bench #chestday #83KG #junior #athlete #coachedbyexclusivept #coachedbylukeandrews #igfit #igfitness #fitfam #strong #strength #staystrong #progress #motivation


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#theroadtothebritish πŸ‡¬πŸ‡§
WK17D1.5;

325kg for 5 sets of 3’s tonight in the Museum; blacked out on this set lmao so that’s a first

These were meant to be done yesterday, but ran out of time; feeling a lot worse without doing any squatting and benching prior, but got β€˜em done

Deadlift has been feeling very off since the comp, but is starting to pick up the pace a bit; hopefully in time for some singles with 335kg on Thursday!

@kedrictsg @thestrengthguys @louise.delaitre @lukeg342 @bigweesh @josephhale94 @mathewkidner10 @danyuill.pl


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It's probably the biggest thing that will keep you moving forward! -
Taking responsibility for yourself means you stop blaming other people or things for your lack of progress. -
Poor genetics? – probably not been training long enough in reality -
Coach no good? – Have you been implementing the program as laid out with your coach... -
Communication (for those with coaches) – coaches aren't clairvoyant, we cannot read your mind, it's a 2-way relationship… -
Training consistently – Having the best plan in the world is one thing, being able to implement it is another, it's useless if you can't stick to it… -
It's not your priority – Let me just say this is totally fine if this is the case, just don't be surprised if you don't progress as fast as others who are more dedicated! -
Look within, stop blaming other people!! -
Crush it!!! -
#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


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