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& on sundays we bench. 1st and last. . . 1: wide grip pause bench @ 140 2: “” 3: 4 sec eccentric bench @ everything but the kitchen sink 4: “” . . Was real fun to lift with my v strong friends @danionthedot & @dr.drelifts 🖤 . . #IronUnity #StrongerTogether #Powerlifting #StrengthTraining #SBTR #GWPL #CanAmWill #Bench

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Get to moving that body! I have been wrapping up my lifting sessions with some cardio and this was today's. 10 sets of a light sled drag and sprints back. Simple but effective. Remember tomorrow never comes so get going today! #usapl #gpstrong #powerlifting #powerlifter #springfieldmo #springfieldfitlife #bench #squats #bodypositivity #fitness #starttoday #motivation #beardbalm #beard #beards #beardoil #beardsofinstagram #movethatbody #strengthintheozarks #beardoctane #bootyworkout #benchpress #hardwork #exercise #deadlift #healthylifestyle #moreps #beardedmen #legs #glutes

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There’s something about having some heavy weight on your back. 465lbs/210kg for a single earlier this week with some volume after. Man 500 gotta fall soon! Can’t wait to get back in the gym this week 😬 squatting is feeling real good again. 🎥 @half.pint13

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We are approaching the end of a decade. What progress have you made so far? If you're not where you want to be at yet that's totally fine! Let's write some goals down, dial in some focus and lets get to work! Back yourself 💯 and stay firmly at the helm until you reach your destination. You got this! 👊 #makeyourmark #mondaymotivation #bobblestrength #positivequotes

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425 5x5 Weight felt light and move ez, looking forward to the next 2 Sundays. Getting close to some huge milestone.

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lionsden304. @chntzgrffth  with 405lb bench and bodyweight at 199lbs 😂 #220 #198 #

@chntzgrffth with 405lb bench and bodyweight at 199lbs 😂 #220 #198 #bench #doublebodyweight #lionsden304 #squat #deadlift #raw #powerlifting

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Last little bench deload felt real smooth. Time to ramp things up. . . . 4x1 286 1st & last 3x3 267 2” last . . . @brea.allison75 @bridgeford242 #bridgefordstrengthsystems #squat #bench #deadlift #powerlifting #strength #uspa #power #strengthathlete #gym #pwrbld

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Some banded bench and accessories tonight with prehab/rehab work on the glute/hammie issue. Last set of 5x3 @ 155 + band Tried doing some light goblet squats and irritation started again then some band add- and abductors and finished with stability ball roll outs which surprisingly didn’t cause any agitation. Ya girl just trynna figure things out here lol 🤘🏼 #tinybutmighty #strongnotskinny #finalsweek #bench #chesticles #girlswhopowerlift #civilizedsavagery

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Bench session from Friday, 4 x 6 @ 410 all sets paused. Followed up with 3 x 3 @ 455lbs 3 board. The start of prep is right around the corner....it’s gonna be a nasty one! Thanks @m.scroggin @trav_the_impaler @robbystyle436 @andrew_allen_23

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Today was the second ME upper in a row that I’ve missed a top set on nose tork. Not because of strength but technical issue from not being focused. Gathered myself and corrected the technical issue and hit the weight without tork. First run at 435 tonight and when I hit the press I got loose as fuck and that was the end of it before it really started. A 405 from today as well. No more nose tork while benching. #powerlifting #conjugate #conjugatemethod #conjugatestrong #benchpress #bench

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Thank you for all those family and friends who came to support all the local lifters and those who traveled to compete. Crazy energy yesterday with lots of PRs! . All meet photos can be found on our Facebook page!!! See y'all at the next one.

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dino_built. I realized i never post my bench so here is a single closer than norma

I realized i never post my bench so here is a single closer than normal bench with 285. Felt really good but i missed 300 right after it. #bench #workout #gym #chest #press

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kiakaha_powerlifting. Light Bench day.

4 x 8 @145kg

Cant wait till we get closer to comp,

Light Bench day. 4 x 8 @145kg Cant wait till we get closer to comp, my blood is fucking boiling. @pale_horse_powerlifting

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j0hnlang. Last week I asked you guys for ideas on a post and I liked the questio

Last week I asked you guys for ideas on a post and I liked the question about Optimal times to workout because I see a lot of post on why you “HAVE to do something at a certain time”. To no surprise the answer is “it depends”. I’ll start with cardio/metcons, when it comes to cardio there’s very low tension on the CNS which requires low effort. The body Is very good at adapting to patterns, so when doing cardio it becomes very repetitive and easy. I would say Cardio and MetCons are best done in the morning because they wake the body up and dont require any tension that might cause fatigue then injury. Hypertrophy training can be done at anytime, however make sure there is a meal an hour or 2 before to properly boost energy levels so your workout isn’t done half assed with half effort. At the end of the day you want a Hypertrophy session to be when you are the most awake and least stressed, as to not inhibit the anabolic responses. So with getting a meal in and feeling less stressed I would say Mid to Late afternoon. Maximal strength and Power can be done similarly to Hypertrophy training. Recommend at the middle or end of the day with 1-2 meals before hand. The point of “Maximal Strength” means you want to be producing energy at a peak level. High amounts of activation, stretches and warm up sets beforehand calls for extra time needed in the gym, that is why I say mostly at the end of the day when you have the most time to fit all that in. If you expect to come in and crush a Maximal strength or power workout in 60 mins then you should probably switch your time or day you attempt these lifts on. Even the rest periods to perform maximally require larger amounts of time. Longer rest and longer times spent on activation are required due to the high amounts of tension. With max training we need to keep the joints healthy, rest periods high and energy levels high to limit chance of injury. Recommend time Late afternoons or night depending on how your energy response is. #Squat #bench #deadlift #workout #fitness #fitnessgoals #workoutroutine #workoutmotivation #workoutoftheday #powerlifting #bodybuilding #cardio #weightloss #weightlifting #strengthtraining

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First powerlifting meet ✅ What a fun day full of amazing people. I love this sport! Squat 270 Bench 137.5 (PR) Deadlift 325.5 (PR) Total: 733 Went 8/9 (missed my last squat) Coach @jaffestrength Handler @sculltraining

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Smooth day today, bench up to 365 for a 3x3 then some killer triceps! Close grip with feet up for 315, California presses with 135, and bench 21's. Also had to do a two a day which I've never done in my life so here's a deadlift as well for 495! Not Terrible after all the bench which left me drained lol. Dang today was a good one! #usapl #bench #lift #strong #wrightfitnessllc #francksgym #planetfitness #thegymlife #triceps #strong #deadlift #exhausted #herewego

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jessica___strecker. A nice, pretty single with 265 😌
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#powerlifting #bench #benchpre

A nice, pretty single with 265 😌 . . . #powerlifting #bench #benchpress #squat #deadlift #lifting

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power_and_performance. @jay_fit242 showed up big time, as per usual. He started off with a 24

@jay_fit242 showed up big time, as per usual. He started off with a 245kg (539lb) squat for a 15kg PR. He hit a 172.5kg(380lb) bench for a 2.5kg PR as well. Jay actually missed his third bench, which is the first lift he’s ever missed in a competition. Jay didn’t let that derail him, and he pulled 302.5kg (666lbs) for a 7.5kg PR. Jay had actually missed this weight in training, and one of his main goals was to redeem himself and hit that weight, and he did. He finished 8/9 with a big total PR and a silver medal in the 105kg Open. #usapowerlifting #usapl #usaplmi #powerandperformance #power #performance #fitness #powerlifting #PR #105kg #squat #bench #deadlift #sbd #danetrain #leavenodoubt

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davidegerull. Shoulders workout

Shoulders workout

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droachocinco2. @jay_fit242 showed up big time, as per usual. He started off with a 24

@jay_fit242 showed up big time, as per usual. He started off with a 245kg (539lb) squat for a 15kg PR. He hit a 172.5kg(380lb) bench for a 2.5kg PR as well. Jay actually missed his third bench, which is the first lift he’s ever missed in a competition. Jay didn’t let that derail him, and he pulled 302.5kg (666lbs) for a 7.5kg PR. Jay had actually missed this weight in training, and one of his main goals was to redeem himself and hit that weight, and he did. He finished 8/9 with a big total PR and a silver medal in the 105kg Open. #usapowerlifting #usapl #usaplmi #powerandperformance #power #performance #fitness #powerlifting #PR #105kg #squat #bench #deadlift #sbd #danetrain #leavenodoubt

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davidegerull. Powerlifting

Powerlifting

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strongislandcoaching. We got new bars! Excited to see how the team improves with these addit

We got new bars! Excited to see how the team improves with these additions.

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High-bar paused squats (220lbs) followed by some close-grip paused bench press (175lbs) both at RPE 7. . . @pcktraining

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“We will all die. We will all be in a lot of pain. It’s inevitable. It’s part of life. But in the meantime you might as well be a fucking savage and live your life the way you want to live. And you might as well put your best foot forward and train like a motherfucker!” - @marksmellybell • • • • Ready to get back to that 600 squat!😈👏🏼💥 @nutritionhq_evansville

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Nasty Chest session! 💪🏼💪🏼with @zakrysommise and @_str8.flexin_! What are your favorite chest day exercises???

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