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c_maceda. Push+Core Day.  Comfortably pushed 225x3x7, which is a gain of 20lbs o

Push+Core Day. Comfortably pushed 225x3x7, which is a gain of 20lbs on flat bench since the start of my cut on 8/5/19. I also weighed 162.8lbs Thursday morning which is a loss of 11lbs since 8/5/19 as well. Relatively smooth RPE 7.5 session. @ffc_chicago @xtend @cellucor #ChicagoFitness #ffcchicago #lululemon #thesweatlife #chicago #fitness #fitnessmotivation #bodybuilding #powerlifting #FitFam #asian #nikeromaleos #nike #bench #squat #deadlift #roadto315 #roadto405 #inzer #xtend #cellucor #sbd #chicagorunning #running #getbettertoday #beatsbydre #saturday #saturdays

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thesweatsociety_ali. Cleans and deadlifts were on the menu for me today! Some light clean p

Cleans and deadlifts were on the menu for me today! Some light clean practice then worked up to deadlift singles topping off at 280 #pr #roadto315 #peepmyhat #travisscott #rodeo . . . . . . #personaltrainer #hopkins #thesweatsociety #minneapolis #stlouispark #sweat #stronger #strength #fitness #deadlifts #hangsquatclean

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✅ CUES AND FILMING ✅ The setup and starting position of your deadlift completely sets the tone for the remainder of the lift. Piggy backing off of @flexxpower post yesterday regarding how to find your best positioning, here is a visual representation of what MINOR changes and cues can do to improve your initiation of the pull. @ejohnson1704 always sends me her warmups and sets for critique. We’ve been working on her wedge a lot lately, but I noticed yesterday that during her setup, right after tightening her upper back, she would look down to find optimal hand placement. This resulted in what you see on the left, which is a loss of tightness in the shoulders and upper back as well as rounding of the spine. To fix this, I gave Liz two cues: During decent, set hips back, and in her case I wanted her to maintain her head facing forward and not look down to find the bar for hand placement. This allowed her to maintain tightness while setting the bar which results in what you see on the right, a neutral spine, no loss of tightness, and an overall safer starting position. Different cues work for different people, but this is exactly why we train. Perfect practice makes perfect, and that involves trial and error and finding what works best for you mentally and physically. To me, it also shows the importance of filming sets. Don’t turn the camera on only for your YOLO lifts and PR attempts. Filming as many sets as possible provides you “game footage” you could call it, and content to review to find areas of weakness or needed change. When you’re ready to start looking at the technical aspects of each lift, begin analyzing your lifts and stop looking at them as muscling up as much weight as possible, and start reaching out for additional suggestion and guidance, you will take your lifting to a whole new level. ————————————————— #papabearstrong #papabearstrongfoundation #headdownwork #sbtr #ritual #powerlifting #deadlift #techniquematters #perfectpractice #girlswhopowerlift #roadto315 #goldsgym #neutralspine

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c_maceda. Weighed in at 162.8lbs Wednesday morning so I’m finally in the 74kg we

Weighed in at 162.8lbs Wednesday morning so I’m finally in the 74kg weight class for USAPL. Pull day with deadlifts at RPE 7 for 365x3x7, an increase of 20lbs since last week. @ffc_chicago @xtend @cellucor #ffcchicago #lululemon #thesweatlife #chicago #fitness #fitnessmotivation #bodybuilding #powerlifting #FitFam #asian #nikeromaleos #nike #bench #squat #deadlift #roadto315 #roadto405 #inzer #xtend #cellucor #sbd #chicagorunning #running #getbettertoday #beatsbydre #fitnessfriday

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justintan.mov. 1rep beltless and strapless
@160
📷: @ashleykimmn
#roadto315 #fitness

1rep beltless and strapless @160 📷: @ashleykimmn #roadto315 #fitness #povertybench

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stb_ryan. Well I forgot my gym clothes today but the grind doesn’t stop so we’re

Well I forgot my gym clothes today but the grind doesn’t stop so we’re putting in the work in jeans. Top single of 1 @ RPE 8 for 290 which is actually a PR! This has me really hyped considering how easy the weight moved. We’ll be crushing 315 or maybe more on 1 rep max day. “The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.” - Thomas Paine #squatz #booty #roadto315 #thebridge #barbellmedicine #ichoosevandoren #ezmode #gains #jeans #denim #pr #strengthquotes #thomaspaine

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These what they call Goblit squats yfm 😤 . . Elevated heels for increased glute and hamstring involvement. . Gotta work on gettin deeper but this was the top set so cant complain too much got good reps w 110 after goin heavy on wide hacks for 5 sets and a triple drop afterwards, pre-exhausted with seated ham curls. . 🎥: @samithegreat1998 . . #gobletsquats #legday #legs #squat #cheeks #quads #glutes #legdayeveryday #gains #bulking #training #hamstrings #bigass #growth #wings #bodybuilding #powerlifting #progress #move #eat #gym #grind #roadto315 #pr #heavy #power #deep

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🚨 Alert, alert. This is not a drill, I repeat this is not a drill. I finally hit a new bench PR 🚨 - - After being stuck at 275 for forever and two attempts, 285 is now in the books. HOWEVER, I do not think this is my actual 1 RM because I attempted 295 and you’ll see it moved. If I did not attempt to 285 twice I may have hit it! My guess is that my true 1 RM is 290. I’m still a ways from 315, but I’ll take any progress. - - #chest #chestday #internationalchestday #benchpress #PR #roadto315 #progress #muscle #strength #pump #gym #fit #fitness #bodybuilding #bodybuilder #livefitapparel #pioneerfit #motivation #hungry #grind #work #business

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darienn_hall. 225x4 #Pr ignore my butt shooting up 😅🤷🏻‍♂️ @6ft6 #roadTo315

225x4 #Pr ignore my butt shooting up 😅🤷🏻‍♂️ @6ft6 #roadTo315

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Week 2: Day1: A solid night at the office 💪 Hit a 5lbs rep PR on Comp Squat- 280lbsx1x3, 265lbsx2x4, 255lbsx2x4. Comp bench felt alright but a bit heavier than expected- 167lbsx1x3, 160lbsx1x4, 155lbsx3x4. Topped it all off with walking lunges w/barbell 5x20@ 60lbs #wharehousestrong #wharehousestrengthacademy #girlsgonestrong #girlswholiftheavy #squats #benchpress #shortarmsthickthighs #roadto300forreps #roadto315 #roadto200 #roadto185 #buildingupthoseglutes #buildingupthatback #tryingdesperatelytostayhealthy #baconandbarbells @wharehousestrong

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c_maceda. Leg day.  I was really hoping to make a big jump to 325lbs, but the RP

Leg day. I was really hoping to make a big jump to 325lbs, but the RPE felt like 8.5 whereas I wanted around a 7.5, so I dropped down to 315lbs for sets 3-7. 325x3x2, 315x3x5. RPE 7.5. @ffc_chicago @xtend @cellucor #ChicagoFitness #ffcchicago #lululemon #thesweatlife #chicago #fitness #fitnessmotivation #bodybuilding #powerlifting #FitFam #asian #nikeromaleos #nike #bench #squat #deadlift #roadto315 #roadto405 #inzer #xtend #cellucor #sbd #chicagorunning #running #beats #beatsbydre #getbettertoday #sunday #sundayfunday

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the.liftologist. Didn’t get enough sleep last night so bench didn’t go so hot 😭😭 fail

Didn’t get enough sleep last night so bench didn’t go so hot 😭😭 failed 275 for a 3 count pause but deadlift went better with an AMRAP on 475 of 4 🤷🏽‍♂️ oh well everyday is a day of progress #benchpress #deadlift #roadto315 #squats #fitness #fitnessmotivation #powerlifting #whythefuckismybenchtrash

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devin_and3rson. Another step closer to reaching 315!! Nearly had the 3 third rep as we

Another step closer to reaching 315!! Nearly had the 3 third rep as well! Definitely gonna have to max upcoming month to get an idea how much I’ve progressed #PR #225 #roadto315 #powerlifting

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Let's fricking go had a 6 by 6 today at 9 choose 205 warm ups weren't up to par today but was not expecting to hit a 10lb bench press today with about 5 to 10 lbs left in the tank after a 6 by 6 new PR 255! Was only going to go for 235ish after but felt smooth.🤓🤠🤟💪😈🤑😱🤤🤭. Followed by 200 push ups 200 tricep extensions and 200 db military presses 😲. #roadto315

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Makin progress! First video is November 2017, second December 2017 and third and fourth from today. I don’t specifically work on squats so the progress is slow. But I’m still really happy with hitting 250 today! #liftheavy #squats #thiccc #roadto315 @house_of_champions_fitness 🦁

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