Strive to be better than you were yesterday 🔥 From today’s workout: Back Squat up to 255lbs x 3 Clean Deadlifts up to 285 x 3 Weighted Chin-ups up to +45lbs x 5 Currently sitting at 155lbs bodyweight. Not even 6 months into 2019 and I’ve gained 12lbs, increased my squat by 50lbs, regained my ability to deadlift heavy (back injury) and improved my overall physique. After working really hard on doing rehab I’ve finally gotten back to where I need to be! So grateful and ready to take down some serious PRs this year. Huge thanks to @bangenergy
for today’s workout, because I would probably have passed out if it weren’t for them 😅 More posts coming, thank you to all who support me and keep me motivated to keep pushing 😁 Also huge thanks to my brother @8888pd
for continuing to push me and help me improve. Don’t think I’d be able to do it without ya brother 💯
It has been a while since I've posted anything, and I realised I haven't posted anything aerial. Since I've not done any silks since last October, this has been my practise routine on the rings, 3 times a week. It's not really improved in the last month, but I still get asked about it a lot. In order to improve and to show this to others, I figured I should record each step. So, here it is. Step 1 - Core and shoulder work Straight arms, straight legs as I bring feet to hands, then push straight up. Keeping arms and legs straight, drop feet to hands, then push straight back up. Rinse and repeat 4 times. If this is too difficult, work on tuck straightens. My legs bend a little, but they should stay straight. Then, stag-split-dolphin on each side, before a slow and controlled lower. My dolphin looks more like a wale. Step 2 - Practise for angel-climb Straight arms, straight legs as I bring feet to hands, then head into a pike. Bounce the legs up and either side of one of the straps, dropping the inner leg right round and locking off the arm on the opposite side. Finish with a slow and controlled descent from pike, keeping arms and legs straight. I might have gone into a bit of a tuck for balance a couple of times, and ideally I should straighten my body much more before I push my inner leg through, but this is difficult on the rings, especially with the awkward straps. Also, legs should remain straight throughout. Step 3 & 5 - Straddle pike Straight arms, straight legs as I bring feet to hands, then head into a tuck to balance, then straight up. Alternating between straddle pike on each side, with a brief pause legs straight up between each straddle pike, trying to bring legs up/down at the same time, keeping legs straight. Finish in the same way as usual. Ok, so I've given up with the smart into and finish: it's the midweek session. If maintaining synchronisation is to difficult, and pulling shoulders back doesn't help, you can scissor the motion so you've always got one leg inside towards a pike.
we don’t follow rules here. anyways, let my ramblings continue. That was supposed to be 5 x 5 reps w/ 70% of my max buuut my back hurt way too much so only like slightly more than half my 1RM. I did more bodyweight exercises rather than weights which is still weird to me but I kinda enjoy it more than weights tbh. I also did box jumps that was about half my height and tell me why box jumps are actually so hard like they’re not physically hard but mentally challenging. I had to push myself multiple times just to try to jump like I don’t get people that can jump more than their height I just :/// and I’m a small GIRL ok I just realized I’m just weak lmao. But it’s fine I got through it. Saturday’s my last day of my diet break which kinda makes me sad cuz I love eating a lot of food (I literally just had a donut I don’t think that’s how a diet break is supposed to go but it’s going like that for me) but I’m also excited to see progress again. I weighed myself this morning and I have been eating a ton but I’m still at 138 which is good! And I’m starting the cut again with vegan foods. I’m going vegan for a week next week, mostly cuz my friends asked me to do it with them and I’m like why not honestly. So yeah that’s where im at. Hopefully Ill live through next week 🥵
Week 5 Day 2. Rest Day. Leg Day. PR Day. • I’ll be honest and admit that I have no set plan on my rest days. One day is bench, one is legs, and the other is full rest. I generally just play both chest and legs by feel. Some days are volume. Some days are heavy 1’s, 2’s, or 3’s. • Today I wanted to work to a heavy single. Could tell right away through warmups that everything was in sync. Knees felt great, hips felt great, back felt great, and everything was moving smoothly. • Went 2x12 at 135, 1x10 at 225, 1x7 at 315, 1x4 at 365. Hit a single at 425 (2nd vid), then jumped to 465 for a 10lb PR in sleeves. Think I might’ve had another 10-15 lbs based on how it felt but I didn’t want to miss so I played it safe. Bounced a little in the bottom and lost some core stability but it came back up relatively easily. • Finished with a 2x5 at 365 and 4x10 high bar at 225 to get a little quad pump. • #NoBadDays
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