#strenghttraining — Public Fediverse posts

Felt motivated, tried, and did a 140 kg #deadlift this morning.

#strenghttraining

Felt motivated, tried, and did a 140 kg #deadlift this morning.

#strenghttraining

I didn't squat anything heavy (i.e. > body weight x2) since early November, and I'm only doing squats once every 2 weeks on my current program. They were plateauing around the 105kg mark, back on 5/3/1, and Madcow 5x5, which I did for about 2 months earlier this year, had them in *every* workout - I believe I was overdoing them.

Anyway, pleasantly surprised with my squatting this morning: finished a set of 8x90 kg, followed by the "widowmaker" set of 20x62,5 kg. I could have pushed it for 9x90, probably, but I didn't want to get greedy and compromise on my form.

Hardly anything brag-worthy, by all means, but satisfied with my progress.

#strenghttraining

I didn't squat anything heavy (i.e. > body weight x2) since early November, and I'm only doing squats once every 2 weeks on my current program. They were plateauing around the 105kg mark, back on 5/3/1, and Madcow 5x5, which I did for about 2 months earlier this year, had them in *every* workout - I believe I was overdoing them.

Anyway, pleasantly surprised with my squatting this morning: finished a set of 8x90 kg, followed by the "widowmaker" set of 20x62,5 kg. I could have pushed it for 9x90, probably, but I didn't want to get greedy and compromise on my form.

Hardly anything brag-worthy, by all means, but satisfied with my progress.

#strenghttraining

Doggcrapp.

Weirdest name of any training program, probably, but I'm sore again after every workout.

Also, leaving the barbell comfort zone, and using machines more, makes pushing the rest-pause sets to failure a little more varied.

Curious what I'll think about it in 3 months or so, and even more curious about how my body will process this program.

#strenghttraining

✅ Bicep Curl Essentials ✅

These tips will help you maximize bicep engagement and hit your biceps even harder leading to more overall growth.

🔒 Lock the elbows (no “drift”)

⬇️ Own the eccentric

#biceps #cablemachine #weightlifting #strenghttraining #onlinecoach

✅ Bicep Curl Essentials ✅

These tips will help you maximize bicep engagement and hit your biceps even harder leading to more overall growth.

🔒 Lock the elbows (no “drift”)

⬇️ Own the eccentric

#biceps #cablemachine #weightlifting #strenghttraining #onlinecoach

💪 Mastering the Standing Dumbbell Bicep Curls 💪

The standing curl is a staple for building the biceps brachii, but it also strengthens forearms and grip.

These are foundational for pulling, lifting, and carrying in both training and daily life.

#dumbbell #dumbbellcurls #bicepcurls #forearm #grip #form #technique #advice #workout #exercise #weightlifting #strenghttraining #onlinecoach #personaltrainer

🔥 Why EZ Bars make a Difference Engaging the Muscles of the Biceps 💪

✅ The angled grips of the EZ bar reduce strain on the wrists and forearms compared to a straight bar.

✅ Targets both heads of the biceps (long and short)

✅ The more natural hand position reduces stress on the elbow joint and bicep tendons, which helps with longevity and joint health.

#ezbar #biceps #arms #armsworkout #exercise #workout #strenghttraining #weightlifting #gym #gymshark #onlinecoach #personaltrainer

Dumbbell Incline Seated Front Raises ⤴️⤴️

Dumbbell seated incline front raises targets the anterior deltoids (front shoulders) with more isolation due to body stabilization on the incline.

#dumbbell #incline #frontraises #delts #shoulders #shouldersworkout #stability #weightlifting #strenghttraining #frontraises #onlinecoach #personaltrainer

Did day 1 today.

The additional volume is manageable - 5/3/1 reps + 5 additional 5-rep sets at the first set's load - and makes for a total of 40+ reps per compound lift in each cycle's week 1 (2 per program day). That's more than double the volume of #gzclp 's T1s, and about 20% more than its T2s.

The weight will go up, and the volume will go down slightly in week 2 and 3 of the program's repeating cycle, but should overall still be significantly higher that what I did for the last 10 months - good!

The 3 assistance exercises I picked from the pull/push/core categories are still focusing on arms. I feel noticeably stronger after the past month of arm specialization, but the size isn't even close to where I'd like it to be. It's hard for tall people with super long arms, I guess, but I'm sure they'll get there at some point.

#strenghttraining #powerlifting

#squat day today: the plan was 6x2@105kg, but I only managed 1 proper set - had to bail out of the 2nd set (thank you, power rack safety bars!), deload, and continue with 100kg.

1 week left on cycle 2 of #gzclp, then doing a month of arm specialization, while keeping the big lifts on maintenance mode and deciding what long term program to tackle next.

#strenghttraining #powerlifting

👉 Learning about Dumbbell Rear Delt Flys 👈

Rear delt flys support shoulder health, posture, injury resistance, and make your upper body look better all around.

#dumbbell #dumbbellworkouts #reardelt #deltflys #shoulders #shouldersworkout #weightlifting #strenghttraining #gymworkout #onlinecoach #onlinefitnesscoach #onlinepersonaltrainer

💪 Weight Training Volume and Intensity ⏫

Understanding training volume and intensity distribution is important because it helps you train smarter, not just harder.

🏋️ Volume = Total Work Done

📈 Intensity = How Heavy You Lift

🗓️ Don’t Go All Out Every Day

📊 Match Volume to Muscle Size

🛏️ Adjust Based on Recovery

#weightlifting #weighttraining #strenghttraining #volume #intensity #musclegain #musclesize #recovery #onlinecoach #onlinepersonaltrainer #personaltrainer

Effective Breathing During Workouts 🫁

Mastering proper breathing techniques can improve performance, reduce injury risk, and optimize energy use in training.

—

😮‍💨 Breathe Rhythmically for Endurance Exercises

🫁 Diaphragmatic Breathing for Recovery

❌ Avoid Breath Holding for Extended Periods

👃Use Nasal Breathing When Possible

—

#breathing #techniques #performance #injuryrisk #energy #endurance #diaphragmatic #nasal #weightlifting #strenghttraining #onlinecoach #onlinepersonaltrainer

Why Mind Muscle Connection Matters 🧠💪

Mind Muscle Connection is important because it enhances muscle activation, making workouts more effective for hypertrophy (muscle growth).

💭 Intentional Focus on Target Muscles

💭 Slow and Controlled Reps

💭 Pre-Activation Techniques

#mindmuscleconnection #muscleactivation #hypertrophy #musclegain #musclegrowth #techniques #form #weightlifting #strenghttraining #onlinefitnesscoaches #onlinepersonaltraining

#PullUpProgram week 2 day 1

#WarmUp : 3 rounds
- 1' thoracic foam rolling
- 20 banded pull aparts
- 10 deadbug overhead let down

#Core : 3 rounds
- 20 quadruped opposites
- 30" plank hold (on hands)

#StrenghtTraining : 3 rounds
- 45" batwing hold
- 10 chest supported DB rows
- 10 lateral DB raises

To finish:
90' lawn mowing / weeding 😅

#PullUp #Fitness #FitnessGoals #GymLife

Today's #Workout

Warm-up: 3 rounds
- 6/6 over / under (elastic at crotch height, step over, crouch under)
- 6 down-up box get overs
- 6 med ball squat clean thruster

#StrenghtTraining
10 mins to get up to a heavy 5x back squat (50kg)
then 3 rounds:
- 5 back squats at 85%
- 4 seated box jumps (I did seated long jumps)

And the #Conditioning part:

5 rounds:
- 5 burpee box get overs
- 3 squat clean thruster (20 kg)

Rest 1:1

5 rounds
- 5 burpee box get overs
- 3 shoulder to overhead (20 kg)
--> 17:53

And then I just wanted to collapse

#CrossFit #CrossfitForYoga #Fitness #Training #GymLife #WeightLifting #Exercise #Wod #WorkoutOfTheDay

Today's #workout

Warm up:
Teams of 5:
- one runs a shuttle run with burpee (3-6-9-12m)
- 2 hold plank
- 2 ready to run

- air squats
- air squats with kettle bell held in front
- lizard to twisted lunge
- cat / cow

Strength: Front squat
- 15 mins to build to a heavy front squat (5 rep)
- 5x5 front squats (every 3 mins)
Got 30-30-32-32-33 kg Working on form!

Then conditioning: shuttle run
12 min AMRAP
- 2/4/6/8/... Toes to bar (knee rises for me)
- 10 m walking lunge with kettle bell (took 6kg)
- 20 x 7,5m shuttle runs
Did 4 full rounds + 10 knee rises

#CrossFitForYoga #CrossFit #Fitness #WOD #WorkoutOfTheDay #StrenghtTraining #FrontSquat

No #Running today, but #Swimming 2:50/100yd....waaay slow, but feeling good switching sports for a change.
Also, good to replace #StrenghtTraining