A Classic Chest session today.
Barbell Bench press
125kg x 1 (5 kg more from my meet failed attempt)
120kg x 1 (meet failed attempt)
110kg x 3
100kg x 8
40kg pair DB Incline Bench press
And some weights Chest Dips
Strength, Volume and accessories all in one session. You got no choice when your workout frequency is down to once in two weeks 😪
Today we made a payment to our venue, searched for wedding florists, found our wedding bands, and I found the perfect veil. This wedding is coming together little by little 🥰💍🌎💕
The strict hollow body #pull-up is an excellent way to build bent arm pulling #strength. Pull-ups target the #lats, #rhomboids, #teres major and minor, the lower #trapezius and the #biceps. A hollow-body pull-up is a progression from the arching pull-up due to the lever length increase and therefore the demand on the pulling muscles.
Grip the bar with a shoulder-width pronated grip, palms facing down. Start in a dead #hang position with the shoulders elevated and relaxed. The head is pushed between the arms to be forward of the shoulders in the dead hang position. Set a nice tight #hollowbody shape with the toes pointed, the heels of the feet pushed together, the knees locked, the quads contracted, a posterior pelvic tile, the gluteus contracted, and the ribcage pulled down slightly.
Initiate the pull-up by retracting and depress the #shoulders, think about pulling the shoulder blades back and down towards your back pockets. As you do this, the shoulder will move horizontally behind the bar, and the feet will move horizontally forward of the bar.
After setting the shoulders pulling the elbows down towards the floor as hard as you can. Continue to pull the body up until the #chest touches the bar. The hollow body shape must be maintained. Notice how the hips are aligned vertically below the bar and the feet are forward of the bar. Do not allow the shoulder to shrug up, focus on using the back muscles to keep the shoulders depressed.
After touching the chest to the bar slowly extend the elbows while maintaining shoulder depression and retraction. Once the elbows are straight, relax the shoulders and return to the dead hang position with the head forward of the arms.
Perform the prescribed number of repetitions.
Find the full video an more on the The Sustainable Training #YouTube Channel
Hoi, ik ben dus overgestapt naar een nieuwe coach. Om verschillende redenen, maar voormamelijk omdat ik @marleyups217 zijn coach @performance_fitness14 hebben leren kennen toen hij een midweekje bij ons kwam logeren. Super chille en slimme gast die heel veel weet over powerliften. Nu ben ik deze week begonnen met zijn programma en ik ben mega excited. Beginnen met babyweights en focussen op goede techniek in nieuwe (overhead press) en oude (deadlift) oefeningen.. Ook ga ik leren benchen, dus bovenlichaam gains on the way. 💪🏻🦵🏻 @sharrsperanzasatine deed het camerawerk
Awesome workout today with my buddy @nickademasfit ! 💪 Finally back to hitting PR's! 🙏 Funny thing is I'm getting over a super bad cold so this workout made me happy!! ☺ Did bench press, dumbbell presses, military presses, and a bunch of shoulder accessory work. Did 2 sets of 10 135, set of 5 185, set of 5 225, set of 2 255, set of 1 275, set of 1 295, set of 1 315, set of 1 335 (bodyweight PR), 5 second pause 315, set of 8 275 (bodyweight PR), and a set of 20 225 fail. Every set paused except for my last set! 🤘 Then did just 3 sets of dumbbell presses with my top set being 1x17 100s. Was fatigued so did push it with weight. Then did military presses and got 1x19 135 for my top set. 😁 Not maxing out for 2 weeks though. Giving my body a lil break from that. We'll see where I'll be by then!! ✊