17,464 Photos

_gn0 Assis work
Leg press(slight pause) 5x10
Front squats 5x5
DB rows fo the hoes 5x5
Lat pull down 5x10

By far the shittiest week I ever had lifting but it happens to the best of us. Finished with good pain and keeping on with the program, if you happen to give uh fuh!!! #powerlifting #531 #selfmotivate
30min

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_gn0 Finished the week with DL
Working sets 3x5 final set with 5+ reps w/360(85% off of a 90%max)
My friday night at the bar. Having some H20. #powerlifting #531 #progress
37min

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jesserhynard When you train by yourself, video playback is the only way of improving your technique. New clean pR - 125kg @ 100kg BW. Pretty happy considering my training focus is 5/3/1 and I'm only hitting the Olympic lifts once a week. Extension looked a hell of a lot better at around 80%. Now for some strongman metcon in the sun. 3h

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powerbuilder_ben #531 C1W3: #squats on #legsday 137.5kg x 8 @ RPE 9. Hit more reps on this lift than last week's lighter lift. Simply shows how important the preparation for a heavy workout is. Not so much the nutrition at this stage but rather, the psychological aspect.
Also, just realised at the end of the third week of this program that I was supposed to do RDLs not Stiff legs DL. Haha.. Though the emphasis of both lifts are on the posterior chain, I find that the SLDL provides more TUT which i prefer. Nevertheless it's the end of my first cycle and I've managed to bring up my 1RM on all my lifts so it's all good especially considerin that I'm cutting weight.
#livingthegrind #bodybuilding #bodybuildingsg #powerlifting #powerliftingsg #powerbuilding #fitspo #fitfam #fitness #sgfitness #sgphysiques #flexibledieting #iifym #iifyl #igsg #doyouevenlift #legendsofaesthetics #loa #teamlegends #dedication #desire #discipline #3dmj #progress #powerbuildingathlete #roadtospo14
6h

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benbalthaser Stole this accessory work from @underthebar. My gym doesn't have a teardrop strap so I had to use grenades and a rope. 10 reps at the "top" with grenades and then 10 at the "bottom" with the rope. First time I've tried it, need to limit my ROM for each set and add more weight! #Powerlifting #Weightlfting #531 #Gym #EliteFTS #Fitness #Triceps #Accessory #Grenades 6h

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benbalthaser Reps 4 through 8 of #OverheadPress at 160 lb. Tied a PR, can't complain. #Powerlifting #Weightlfting #531 #Gym #EliteFTS #Fitness #Shoulders #OHP 6h

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Video Alex Husnik
a.husnik Deadlift day, trying out pulling sumo @palmeezy #powerlifting #531 #sumo #deadlift 7h
  •   hentaifrancisco A for effort. Jk, how does sumo feel for you? 7h
  •   a.husnik I have tight hips so it's hard, but it's getting better @hentaifrancisco 6h
  •   rhiannafm @a.husnik when you're in town an my back is better lets crush some lifts! 6h
  •   hentaifrancisco How'd you injure yourself? And sumo looks pretty natural to you. I started off with it when I first started working out but felt like my lower back was way weaker than my quads so I switched to conventional for the past 8 months. 6h
  •   a.husnik I don't know if I was injured lifting or from something else, but I couldn't squat or dead lift with out burning tearing pain in my hip, so I went in and found out I tore and herniated my hip 6h
  •   a.husnik @rhiannafm will do !!! 6h
  •   palmeezy Your sumo looks pretty good man, keep working it 6h

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Video Alex Husnik
a.husnik Deadlift day, finally back with the training partner @palmeezy #powerlifting #531 #deadlift #chucks 7h

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dc5_anel LowLife problems and I'm not even low yet this is what it should look like next week, just wait on it ! #rsx #dc5 #dc5society #rsxnation #mugen #xxr #531 #neochrome #vtec #dohc #lowlife #needmorelow #toofresh #livelow #loweredlifestyle #lowerstandards #dc5nation #charlotteDC5 #stance 7h

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Video Cancer Survivor Comeback

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  •   joshuadimezza Tank!! 8h
  •   your.girls.favorite.ni33a If you were to lift that much would you need that thing around your waist???? 8h
  •   tank_built I don't really need it @your.girls.favorite.ni33a. I can pull the weight w/o the belt, it just helps keep your core tight is all. 8h
  •   your.girls.favorite.ni33a Oh i thought you wore it so you don't pull anything! Lol 8h
  •   nick_osc That's a crazy lift! Great work Tank! 8h
  •   tank_built @nick_osc appreciate it man. @your.girls.favorite.ni33a I helps prevent people from pulling lower back muscles and also preventions of hernias nephew. I use it when I'm pulling close to 600 ish. I've pulled 655 w/o anything on just didn't get it on video, nephew. 8h
  •   your.girls.favorite.ni33a Thats whats up BEAST MODE!!!!!! 7h

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pichael_magan_ Isn't she just the most beautiful girl in the entire world?! #mybaby #531 #noonecancompare #iloveyou 9h

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nick_the_gymrat_abalos Im Starting my new program tomorrow.  The Jim Wendler 5 3 1 Strength Training Program. More on Powerlifting then bodybuilding but I would like to try and increase my strength gains in order to lift heavier in the future which in turn will give me more muscle gains too.
The core philosophy behind 5/3/1 revolves around the basic tenets of strength training that have stood the test of time.
The bench press, parallel squat, deadlift, and standing press have been the staples of any strong man's repertoire. Those who ignore these lifts are generally the people who suck at them. If you get good at those, you'll get good at other stuff, as they have such a huge carryover.
5/3/1, you're expected to train three or four days a week. Each workout is centered around one core lift — the parallel squat, bench press, deadlift, and standing shoulder press.

Each training cycle lasts four weeks, with these set-rep goals for each major lift:

Week 1: 3 x 5
Week 2: 3 x 3
Week 3: 3 x 5, 3, 1
Week 4: deloading

Then you start the next cycle, using heavier weights on the core lifts. And that's where a seemingly simple system starts getting a little more complicated.

You aren't just picking a weight to lift five times or three times or one time per set. You're using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it.
So if your 1RM on the back squat is 110kg like mine is then, you use 99kg (90%) as the base number for your training-weight calculations.
After you finish the first cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.
With 5/3/1, you accomplish a goal every workout. Some programs have no progression from one day to the other.
Jim Wendler.
#strengthprogression
#strengthgains #makinggains #bodybuildingjourney #nickthegymratabalos #jimwendler #531
9h

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