courtos Back Day. 1d

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courtos 5x3@ 57.5kg
Bench program successful

@niroperformancewear geared up.
3d

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courtos 3x3 & 2x2 @ 115kg/253lb
Last week of the 8 week program. One rep max absolutely demolished! Can not wait to see what testing week beholds! @camstrength @mysupplementstoreaustralia
3d

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courtos Weights and dates.
How we do!
@camstrength
6d

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courtos Backyard fun times. 60kg/132lb 7d

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courtos The amount of times I see people performing this movement wrong

Barbell bent over row:
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe in and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then exhale and slowly lower the barbell back to the starting position.
1w
  •   nathan__perry_ I see so man my doing it like a spastic shrug/ upright row .. Good hustle @courtos_pt 🏽 1w
  •   courtos @nathan__perry_ it's like they don't even realise you need to bend over in a bent over row!... We are here to fix these problems haha 1w

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courtos Wishing last weeks weather was back️ Current status: in bed sick 1w

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courtos 4x4 @ 55kg/121lb
Can not actually believe I did that for reps!
Thank you @trainmovementsnotmuscles for the spot
2w

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courtos Drop what you're doing tonight, and get into Genesis Cooks Hill on Darby Street! We are running a free ladies workshop at 5.30pm, and a free men's workshop at 6.30pm. TOTALLY FREE TO THE PUBLIC! #bringfriends 2w
  •   shredzworthy Hands down amazing page. Truly love how you take this lifestyle seriously! It's hard to find these days. Let's support each other! :) 1w

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courtos 4x4@ 110kg/242lb
Testing week can't come soon enough, when I can throw heavy weight around like I did today!
Thanks for the spot @camstrength

@mysupplementstoreaustralia home made muscle T
@mysupplementstoreaustralia sponsored couple
2w

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courtos I wonder if the refs would have called this for depth too?... @camstrength hitting the big 315kg/693lb with ease. 2w

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courtos 2 days until our massive open day! It's bring a mate day, and you're all my insta mates. So if you're male or female, like learning new stuff about fitness from overly qualified PTs, and enjoy all of this while listening to dj beats, get in to Genesis Cooks Hill next Tuesday!
Also, there's going to be bench demos from some big powerlifter guy. Not sure who...
2w

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courtos 135kg/297lb 3x5
I remember when this was 10kg over my max.... Wait, that was 7 weeks ago!
@niroperformancewear @mysupplementstoreaustralia
@camstrength
2w

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courtos Proud as punch to say that I am now a sponsored athlete. Thanks so much to the team at @mysupplementstoreaustralia for giving me this opportunity.

Anyone looking for top of the line supplements from somewhere that will answer your questions, and give you what you need, rather than what they want to sell.. Head to @mysupplementstoreaustralia in Charlestown Square, and mention my name for a 10% discount!
2w

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courtos BIG NEWS with @mysupplementstoreaustralia coming soon! Watch this space! 2w

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courtos A day at the office.

Pause squat 5x3 @92.5kg
Hip extensions 5x8 @45kg
Split squat 5x9 e/leg at 42.5kg

@niroperformancewear
2w

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courtos @varnie hit the bar hard this morning! Sweet little set up, if I do say so myself! 2w

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