Öğrencilerimin belki de yalnızca %10’u yarışmaya katıldı fakat sağolsunlar hepsi gurur duyacağım performanslar sergiledi.
Hepsini bir bir paylaşıyorum;
Emrecan Özbay, gençler 93 kilogram sikletinde 2. oldu, kendisi yarışmaya özel paketimle hazırlandı. Umut vaadeden gençler arasında görüyorum ve kendisini tebrik ediyorum.
Orçun Erbaydar, son birkaç ay beraber çalışmamızla birlikte 66 kilogram sikletinin üçüncüsü oldu. Kısa sürede kişisel rekorlar elde ettik birlikte. Umarım ilerde çok daha iyi başarılar elde edeceğiz.
Sezgin Çetin, yıllık koçluk programımın içerisinde ve başına korkunç felaketler gelmesine rağmen yarışı tamamlayarak beni aşırı gururlandırdı. 230 kilogramı boynunuza düşürdükten sonra yarışmaya devam edebilmeniz çok zor… Devam etti ve 83 kilogram sikletinin ikincisi oldu. Daha uzun aylar var önümüzde.
Şemi Fasal da 6 ay boyunca koçluğumda ilerledi, 83 kilogram sikletinin üçüncüsü olmayı başardı. Fiziksel olarak yorucu bir iş yapıp bu performansı ortaya koyması gurur verici.
Atakan Çokeken peak evresinde benimle çalıştı ve zorlu 93 kilogram sikletinde 6. oldu. Totaline güzel eklemeler yaptı. 50 kg civarı bir artış elde etti.
Fatih Karaca’dan bahsetmeme gerek yok zaten. 120+ sikletinde tam da beklediğim bir performans sergiledi. Çok spesifik bir hazırlık evresi olamadı, bir sonraki yarışmada çok daha farklı bir kafa yapısı ile hazırlanacağız.
Efe Ozan Altınay istediği gibi bir gün geçirememiş olsa da 17 yaşında ilk yarışmasını tecrübe etti. Başladığımız günden beri sık sık sakatlansa da 120 kilogramlık bir total artışı sağladık. Kendisinden çok umutluyum.
Kaan Nalbant ile beraber yarıştık. Benim üçüncü olduğum siklette beşinci oldu ve beraber totaline 100 kilogram ekledik. 220 civarı deadlift yapması gerekirken bara 245 kilogram takılınca epey sarsıldı fakat yine de harika bir performanstı.
Eğer siz de yarışmalara emin adımlar atarak hazırlanmak veya doğru şekilde güçlenmek istiyorsanız dm aracılığıyla veya [email protected]’dan bana ulaşabilirsiniz.
81KGx6 by mistake hehe ( @luke_rogers_74 😠) followed by back offs 71KGx5 and arch gainz have arrived too 35KGx8 woop. Good session overall. ⠀⠀⠀ ⠀⠀
Bit of a reflective day - just grateful to be able to do what I love and be surrounded by so much love 🖤 sometimes we take things for granted but u never know 🖤
4 144 minutes ago
I don’t do anything but work and maybe sleep so a selfie it is. 🎀
Made some gaiinsss
Strength block - week 1.
Squat: Single @ 152.5kg followed by a 5×5 @ 130kg. Felt light AF.
Deficit deadlift: 3×6 @ 150kg. Back was sore from yesterday so it moved slow.
Sumo deadlift: 4×5 @ 160kg.
Trying to build some muscle and gain strength?
Pretty nice, simple graphic here by @syattfitness with @get_repost
💥HOW TO BUILD MUSCLE💥
🦄Should you do heavy weight and low reps? Or light weight and high reps?
🍕It's one of the most common questions I get and, truth is, it's not one or the other. Per usual, the answer isn't as black and white as some would have you believe. Rather, both options have a time and place and neither should be done at the expense of the other. Let's dig deeper.
☕️The first exercise of the day should usually be your heaviest weight/lowest rep sets. There are times when you can start lighter with a "pre-fatigue" set but thats a bit more advanced. Generally, start with heavy compound lifts for anywhere between 3-5 sets of 2-5 reps per set.
🍄Next up, moderate weight/moderate reps. In other words, not outrageously heavy but not excessively light either. Anywhere between 3-5 sets of 8-12 reps is a solid range here. Worth nothing, by "isolated compound lifts" I mean compound movements (like db bench press, lunges, etc) that target big muscle groups but aren't as technically involved as, say, a back squat or barbell bench press.
🍪Then we've got light weight/high reps. The range here is huge and could be anywhere between 1-3 sets of 15 - 100 reps. I don't like doing 100 rep sets so I stick to the range in the graphic but, theoretically, you could go that high.
🍟Finally, eat. Like, seriously. Eat. Because if you're serious about building muscle and actually want to add some onto your frame, you need to toss down some extra kcals.
Yesterday was a bench & upper body day!💪
I repped out a couple sets of 7 ranging between 92-95lbs.
Started at 92, hit 95 twice, this video being the first set.
I wish I would have recorded the second set kus it looked wayyy better. I needed to take more time to reset with this one but it was still movin! 🔥
Made some corrections and the next set looked smoother. Dropped the weight back down to finish out my sets before doing Feet-Up Bench.
Finished with lots of upper body accessories including one of my favs, cable fly’s.
I’ve been drinking intracell7 from @primevallabs during my workouts and it been doing wonders for the quality of my workout. 💥
Previously I would find my energy depleted and my hunger unbearable by the time I was done with my compound movement, Intracell has aminos & fast digesting carbs that help sustain energy longer & helps me feel fuller, leading to an overall better workout.🙌
Click the link in my bio to shop & save $$ with my code ERIKA15💰
Thank you @evryb0dyh8s_chris for always being my biggest supporter 💜
So, *ahem* here's a #transformationtuesday for ya 🤦🏻♀️
One of the first places I gain weight is my face, and you can see in the picture on the left (2008ish), I was at my heaviest (not including pregnancies). To say I've learned a few things since then would be an understatement -
Like how to properly use a gym.
Red hair takes FOREVER to get past.
Bobs are not my best look (I have a history of making poor hair decisions)
AND *most importantly* so many internal issues have been addressed since then, as well 🙏🏻🙏🏻🙏🏻
(oh, and my cat, Mikey says hey!)
Vor ca. einem Jahr habe ich einen Post geschrieben was einen guten Coach ausmacht. Heute kommt eine kleine Fortsetzung.
1. Sei ein Vorbild. Oder auch practise what you preach. Wenn du ein Strength Coach sein willst, solltest du vermutlich selber trainieren. Wenn du respektiert werden willst, solltest du deine Sportler ebenfalls respektvoll behandeln usw. - Sei der Coach den du selbst gern hättest.
2. Sei Flexibel. Alles Planen und vorbereitet sein funktioniert nur so lange, bis es nicht mehr funktioniert. Sei nicht festgefahren sondern passe dich jederzeit an veränderte Bedingungen an.
3. Sei überzeugt von dir und dem was du tust. Ich denke hier gibt es zwei Extreme, den Coach der sich selbst für den krassesten hält (für diesen ist eher Punkt Nr. 4 wichtig) und den der an allem was er tut und sich selbst zweifelt. Ich bin ganz klar zweiteres. Blicke auf deine erzielten Erfolge, deine Sportler die dir vertrauen und erinnere dich daran was du bereits weißt und kannst.
4. Stolz vs. Arroganz. Sei stolz auf deine Arbeit, auf die erzielten Erfolge - aber am Ende des Tages steht der Sportler auf der Plattform/auf dem Feld - nicht du. Wir HELFEN, aber die Arbeit verrichtet der Athlet.
5. Streiche das Wort „falsch“ oder „Fehler“. Gerade im Gespräch mit deinen Leuten solltest du nicht sagen was „falsch“ gemacht wurde, vielmehr was man besser machen kann. Sei positiv und bekräftigend statt negativ und abwertend.
Falls euch weitere Punkte einfallen, lasst es mich gerne in den Kommentaren wissen.
The deadlift. #Repost@thatlargehuman
Well no videos yet! But here’s a photo of my 750lb pull! @leskeyes was not gonna let me fail that lift! I got some big moves come April!!! .
Shoutout to @cholocinema for this insane shot! Best lifting photo I’ve ever had of me!
Also, my @apemanstrong Purpose shirt is one of my most cherished pieces of clothing. It was this shirt that my wife introduced me to apeman strong. It was her and Apeman that started me on my powerlifting journey about 2 years ago. And this shirt puts me to my Purpose... to remembering who I was when I was a high level hockey player. When I would give it my 300% and improve and train harder and harder. So I felt it was fitting when going for all time PR’s last night to wear this shirt. #apemanstrong#deadlift#deadlifting#powerlift#powerlifting
Some hearty pauses, conventional, sumos and oh more sumos.
Ten mixed working sets of picking it up and slamming shit down. 😈
Working on tension, drive, form, fluidity etc. Love love love that today went so well!
Energy was quite good even though someone gave me the flu! 😡👀 nonames
Happy Days! 😍😍😍🥰
Couple PRs in the books (from like 3 weeks ago but just getting the footage now lol) finally had my 3 PLATE DINNER 🍴😋 and a 150 touch and go bench😁 really happy considering I had a cold and was feeling exhausted but I ain’t no average bish now am I?
(also thanks @mazin.salman1 for the lift off 💪🏼)
4 78an hour ago
Quality session today! Really back in a groove with training again 💪🏻
222.5kg/490lbs high bar PB which was surprising considering I came in feeling pretty dead. Cheers for the spot @luke10lorimer
Then Hatfield squats up to a single at 272.5kg/601lbs. First time doing this movement (hope I made you proud @chrisscott6300) and it’s awesome. Feels great on the knee too so looking forward to using it. My hand slipped on this rep and my shoulder nearly popped out 😂
Then some bench including a few sets of 5 as shown which were moving really nicely.
Lots of fun today 🔥 @wdunne4@jake_barr15
YOU WILL FAIL BEFORE YOU MAKE IT ⚔️
Again 250kg on the bar... I lifted this weight already twice. Once at the National Championships in December 2017 - I locked it out and put it down - one weight and two red lights - NO LIFT. This was because of a downward movement while lifting up. The second time was at the Viennese Championships in March 2018. Again I lifted it up and locked it out, but this time it was with way more shaking - 3 red lights - NO LIFT. 🔴🔴🔴
And there we are again 5 months later with a 250kg loaded barbell. This time I knew it. I was ready. Ready to achieve one of my lifetime goals. I pulled and after the liftoff the weight flew up - 3 white lights - GOOD LIFT. ⚪⚪⚪
This is the perfect analogy for life, because that's just the universe testing you how bad you want it. You will always fail before you achieve something great. It is the breakthrough every successful person is going through whether it is sports, business or relationship.
Don't ever give up on your dreams! ⚔️
The difference between 2 1/2 years. Sometimes I have trouble noticing my progress until I do a side by side comparison. Pretty neat if ya ask me
30 6893 days ago
THE ULTIMATE DEADLIFT CHECKLIST!!
What’s up Achievers?! @jasonlpak (major props to him ❤️) here and today we have a 6-part checklist for a perfect set of conventional deadlifts!
1️⃣FEET HIP WIDTH APART AND BARBELL OVER MID-FOOT: In order to establish a strong base of support, start with your feet under your hips with toes forward or slightly flared out. Step up to the bar so that it’s close to your shins and over your mid-foot.
2️⃣HINGE YOUR HIPS BACK: Initiate the deadlift by sitting back with your hips. This will help you to load your posterior chain (glutes and hamstrings) and get into a strong starting position.
3️⃣GRAB THE BAR JUST OUTSIDE YOUR SHINS: The wider your hands, the greater the demand on your mid and upper back. Keeping your hands in closer will help make the pull feel easier than if they were out too wide.
4️⃣ALIGN YOUR ARMPITS DIRECTLY OVER THE BAR: This will set you up for a more vertical and direct bar path, which makes the deadlift much more efficient.
5️⃣PUSH INTO THE FLOOR AND STAND TALL: Instead of thinking about “lifting” the bar off the floor, think about “pushing” your feet into the ground. The harder you push down into the floor, the stronger your deadlift will be. Stand tall at the top and look straight ahead to practice good alignment.
6️⃣INITIATE THE DESCENT WITH ANOTHER HIP HINGE: Once you’ve gotten to the top of the deadlift, lower it back down by hinging your hips back, loading your posterior chain again, and getting right back into your original starting position.
We hope this checklist helps you out the next time you’re going through a set of deadlifts! Share with a friend who would appreciate it. And until next time, peace, love, and muscles ✌️💙💪
~ New week, new opportunities to get closer to your goals ~
Have lately been reflecting every day of how fast time flies. 12 months, 6 months could all be last week and small changes in your day could get you to your goal. Imagine if you had that dream body or learned that new language or just improved that skill you never thought you had time for. Imagine if you put 30 minutes each day for training, cooking (better food), or studying in 5 years. How much do you think you would have improved in one year / 183 h ? (365 days x 0,5 h)
Been posting a lot of studio shoot stuff so let’s just take it back to old times and use my mirror real quick 🤗