#lillasizedfitness 90 Posts

That ending facial expression was to good not to share haha. Thank you everyone for the birthday wishes today, got in and did my birthday squats @bodyweight for my age (190x26) unbroken. Wasn't too bad but the pump after this one set was REAL. Then got down to some real business and did 75-80% 1rm for 3to4 reps per set for 5 reps. The intention was to focus on maintaining a decent bar speed through the entirety of the movement and call the set when the speed declines. Velocity based training is a great tool to use for new and advanced hoisters. If you can find someone with a #pushband or any other accelerometer do it and get an idea for what your bar speeds are like through a handful of your compound movements! It's not about moving the most weight possible, it's about moving the most weight possible to get a desired training effect (drop the 🎀 and walk away)πŸ’ͺ🏼 #birthdaysquats #legday #lillasizedfitness #hammerstrength #cscs #nsca #wwurugby #olympiclifting #squats #legday #strengthandconditioning #strengthcoach #cpt #wwu #rugby #athletictraining #bodybuilding #naturalbodybuilding #naturalathlete #26feeling16
Got out in the sun today and worked with one BB loaded with 135. Felt great to be out of the sweat box and breathing fresh air. This was one of the movements I worked through for 5 sets at 90 sec rest. Felt good to walk overhead with a snatch grip and work through some overhead stability. Anyone else do a workout outside in #bham today? #nsca #cscs #olympiclifting #cpt #lillasizedfitness #snatch #olylifting #strengthtraining #strengthandconditioning #s&c #manintights #fitevo #nike #athlete #collegeathlete #wwurugby #wwu #bellingham #stability
Trying to get more comfortable with the overhead squat position. I have a large imbalance in the overhead position with my left side lacking ~25% of the stability of the right side. Working through drills and trying to get more comfortable and bring that left side up. @anthonychiarelli @sokomachine @boulder60 any good drills, comments, or things I should/could work on? #trainformastery #nsca #cscs #strengthandconditioning #strengthtraining #cpt #wwu #wwurugby #adipower #athleticconditioning #lillasizedfitness #squats #olympiclifting #mobility #cpt
Brutal day of more bodybuilding style movements minus the dynamic movements at the end. @manaman92 getting after these single leg squat, split squat, stationary lunge, whatever you want to call it! We did 2 stationary sets of 8-10 on each leg and then the 3rd set was walking lunges with a drop set to the stationary lunge at body weight to form fatigue. I personally don't agree with regularly training to mechanical failure bc it's not a conducive spot to be in to maximize strength and or size gains. Does it have a time and place? Yes. What doesn't? With that being said know when to take advantage of such a bold strategy but in the mean time stick with form FATIGUE and/or speed fatigue if you're training more for power. πŸ’ͺ🏼 my quads and πŸ‘ are going to be screaming tomorrow and Thursday! #legday #bodybuilding #naturalbodybuilding #size #strengthandconditioning #strengthcoach #wwu #cpt #nsca #cscs #trainformastery #lillasizedfitness #manaman #buttstuff #callthewambulance #classicphysique
My man @trainwithmarkymark has been absolutely crushing the 12 week strength program and has been setting PR's almost every time in the gym these last 3 weeks. The best part is all his compounds have been without a belt! I think belts are relied on much to often and people, especially those with a young training age, need to learn how to properly perform a strong abdominal brace. Do I have a heavy duty belt? Yes. Do I use it often? No, hardly ever. That being said set the belt aside for a few weeks and aspire to be more like this stud right here! πŸ’ͺ🏼 #lillasizedfitness #cscs #nsca #strengthcoach #strengthtraining #militarymuscle #trainformastery #strengthandconditioning #strongman #powerlifting #athletictraining #legday #squats #oly #horselegs #cpt #wwu #army #bellingham #markslegsaregonnabe2bigtofitinthepilotseatofwhateverplaneheisgonnabeflyinginthearmy
Lots of people have been asking me lately how to become more Mobile in the squat. The soleus is one of the calf muscles that is responsible for plantarflexion of the foot and is often one of the major reasons people are not able to keep their weight in the mid-hind foot. This muscle is stretched by bending at the knee as it is a single joint muscle(only crossing the ankle joint). The gastrocnemius is a double joint muscle and a stretched when the knee is extended straight (seen at the end of the video). Stretching the soleus by going into the Dorsi-flexed position WITH the knee flexed will benefit your squat ROM. Start by finding the initial end point of the range of motion. As seen here I am using the PVC pipe to mark the beginning end ROM point. I am also going through a PNF stretching pattern by pressing into the kettle bell with my toes and holding it for 6 to 10 seconds before releasing and going deeper into the stretch. This is a simple method that anybody can use for just about any muscle group. Make sure to look for ROM asymmetries of the soleus muscle so you are not favoring one side over the other. Give it a try before doing a set and watch it work! #trainformastery #lillasizedfitness #cscs #nsca #rom #strengthcoach #strengthandconditioning #cpt #wwu #fitevo #olympiclifting #adipower #wrestling #athlete #athletictraining #collegeathlete #naturalathlete #bodybuilding #naturalbodybuilding #physio #pnf #rogue #wwurugby
Snatch grip back extensions. When done properly this move will benefit the whole posterior chain, from the upper traps all the way to the calves. A couple key points thatmake this lift successfuI are..... 1-make sure there arms are externally rotated (when using a wide grip) so that the elbow is aimed more so towards the ground 2-engage the glutes from the beginning and keep them engaged, this will promote movement about the hip and not in the lumbar spine and finally 3-point the towards put at a 45 degree angle in order to ensure the glutes are active. Seems simple enough right? I was doing sets of 6-8 working on explosively pulling the bar off the ground and controlling the downward phase of the movement. #strengthcoach #strengthtraining #strengthandconditioning #collegerugby #olympiclifting #oly #adipower #usaw #wwu #nsca #cscs #wwurugby #cpt #trainformastery #lillasizedfitness
Leg workout from the other day included 3x3 front squats at 90% and 3x8 back squat at 70% with only 2 minutes of rest between sets. Rest is one of the most underrated variables that people often neglect to pay attention to. #cscs #nsca #cpt #lillasizedfitness #strengthtraining #strengthcoach #strength #legday #wwurugby #underarmour #athletictraining #athlete #flagnorfail #squat #trainformastery
Don't have something heavy enough to throw up in the air/want to increase resistance as you come near the end point of full extension? Give this a try. Take two light bands or pieces of tubing (these are the blue rogue bands) and put them under the arch of your foot and the other between the webbing of your thumb and index finger. As you load into the movement try to keep within the first 1/3 of your squatting ROM, exploding out of it like a spring. If you feel the need to come onto your toes let it happen! Before adding the ball into the movement perform it with just the bands so you know what you are getting yourself into. If you are an athlete who has a-symmetries using a heavier band on one side would be great to bring up the non dominant side. #nsca #cscs #fitfam #strength #strengthcoach #strengthandconditioning #footballtraining #rugby #explosive #power #bands #physio #wwu #wwurugby #plyometrics #wrestling #trainformastery #lillasizedfitness
Have changed the training style in order to practice more plyometric movements and become more familiar with them. This circuit utilized a number of components that plyometric work has to offer and took about 13 seconds to complete. First movement was a box jump emphasizing hip and knee extension without any flexion in order to maximize vertical displacement; starting from a seated position to improve explosiveness. Step off that box and immediately complete a tuck jump emphasizing extension immediately followed by hugging the knees to the chest. Step off of that box and focus on proper landing mechanics. Turned around and completed two broad jumps followed by banded vertical med ball throws for some upper body plyometric work! Sounds simple right? πŸ€”give it a try! #plyometrics #cscs #nsca #naturalathletes #trainformastery #physio #rugby #jumptraining #jjmp #depthjumps #speed #explosive #cpt #lillasizedfitness #wwu #wwurugby
Taking it back to the basics for a squat session of 3x8 at 60% and one set at 85% for 3 reps just to get some heavy stimulus. @anniemccall had the genius idea of putting the bands across the bottom of the squat rack in order to do some butt stuff. Always seen @bretcontreras1 do these but hadn't tried them until recently and they are brutal. This video is two green and one black rogue band. Start with one and work your way up. Don't be afraid to play with the rep tempos too! Shoot me questions if you have them! #bodybuilding #nsca #cscs #lillasizedfitness #wwu #wwurugby #physio #naturalathlete #classicphysique #buttstuff #glutes #legday #liftwithbae #swolemate
Snatch grip high pulls today up to 170 and feeing a lot faster and more fluid than ever. Going to work through a couple weeks of faster movements and plyometrics before going back to a true strength training block. #nsca #cscs #naturalathlete #wwu #rugby #olympiclifting #olylifting #highpulls #snatch #bodybuilding #mensphysique #classicphysique #fitfam #lillasizedfitness
Lifetime PR, first time hitting 405 and did it for a triple. All were good on depth except rep 2 which was a tidbit shy but hey close enough for me! #power #strength #strengthtraining #strengthandconditioning #wwu #goals #gains #lillasizedfitness #naca #cscs #cpt #naturalathlete #natty #bodybuilding #classicphysique
Learning this whole jerk thing and gotta admit it's a lot of fun getting into something new that I haven't spent much time doing. Dropping under the bar is coming along slowly but surely. When @boonelifts qued to catch with elbows at full extension it made some pieces move into place and the reps started looking more like the third! #olylifting #jerk #pushjerk #liftlife #naturalathlete #dfs #adipower #cscs #nsca #cpt #usaw #wwu #wwurugby #lillasizedfitness #power #explosive #speedtraining
New pr for front squats in the books βœ… hit 295 for 3 and lost it on the 4th bc of wrists and also hit 315 for a single. 6 months ago I was just gaining the ability to properly get into a front rack position. It takes time to be able to do lifts properly. Everyone just needs to give it time and #trusttheprocess πŸ’ͺ🏼 this 6 week A&B week split did exactly what I wanted. Excited to see what backsquat and Swiss bar bp prs are on Thursday! #prcity #nsca #cscs #cpt #strengthtraining #strengthandconditioning #wwu #naturalathletes #flagnorfail #thecannon #frontsquat #legs #glutes #velocitybasedtraining #lillasizedfitness #powerlifting #strongman #naturalbodybuilding #natty #lifting #liftlife
Hit a lifetime goal tonight; the infamous 5 plate deadlift βœ… tried to go for a second one but new immediately I would have compromised my form. Was happy with how it felt and the speed of the bar. 6 week speed & power split did good for the deadlift, more to come as this week is max lifts. #nsca #cscs #deadlift #strengthtraining #power #powerlifting #bodybuilding #naturalbodybuilding #naturalathlete #natty #dfs #flagnorfail #wwu #velocitybasedtraining #push #pull #lillasizedfitness #pr #lifetimepr
Front squats during my deload week at about 55% of 1RM. First video is 155 and second is 185. I was really happy with the depth I was able to achieve while not having any excessive posterior pelvic tilt or lumbar flexion. Speed of the reps was great and mobility through the shoulder capsule was more than acceptable. This 6 week A & B week split has done a great job this far and I'm stoked to see what comes of maxes next week πŸ‘ŒπŸΌπŸ’ͺ🏼 shoot me an email if you want a copy of the 6 week speed/strength split or the 12 week bodybuilding split. @elliottbrubaker07 Do you think I achieved your level of mobility? #squats #strength #powertraining #frontsquats #wwu #strengthtraining #strengthandconditioning #nsca #cscs #cpt #lillasizedfitness #glutes #quads #hammies #legday #speedtraining #adipower #olympiclifting #olylifting #natural #naturalbodybuilding #powerlifting #strongman
Back squat @390 tonight for sets of 2-4 reps. The most I have back squatted before this evening was 385 for 1. Feels good to rep out a new PR. This week has been brutal as it is the last week of the 6 week a&b week split utilizing velocity based training. I have definitely hit the threshold of overreaching as I can not fully recover and haven't been sleeping the best on top of other things. Next weeks deload is needed before testing maxes the following week. Excited to see what come about! I am already stoked about the progress made not just in the gym but also gaining a greater understanding of the body and its response to velocity based training! #squats #pr #strengthandconditioning #strengthtraining #nsca #cscs #naturalbodybuilding #collegeathlete #rugby #wwurugby #wwu #legday #flagnorfail #mensphysique #classicphysique #bodybuilding #natural #natty #strongman #powerlifting #big3 #lillasizedfitness
345 for 3 reps, that's a new personal best for @mateo31sky this mans breaking his own records by the week! Lots of people tend to look up when they are deadlifting. Keeping the head neutral can be promoted by picking a focal point about 5 feet out from your feet when in the starting position. Give it a try! #cscs #nsca #posteriorchain #cpt #lillasizedfitness #wwurugby #wwu #strengthtraining #strengthandconditioning #rugby #collegeathlete #collegerugby #physio #d1
I included the beginning of this because it is important to have a ritual when addressing the bar. I prefer to visualize how it is going to feel as I pull everything in tight and take the tension out of the bar. How I will make the first pull on every repetition planned for that set, and how it will feel to complete each rep. There is lots of studies that have shown the power of visualization. Practice with your personal routine and don't just go through the paces of the reps, have a purpose for each training session. Better yourself one rep at a time. #visualization #mentaltraining #mentalreps #brainpower #lifting #strengthandconditioning #deadlifts #bodybuilding #powerlifting #strongman #strengthtraining #cscs #nsca #cpt #lillasizedfitness #coach #strength #posteriorchain #wwu #wwurugby
What kind of footwear should I wear? This is one of the most common questions I get and my response is; what are you trying to accomplish with your training? If you are wanting to get into Olympic movements such as the clean, jerk, or snatch you should probably start saving for a pair of oly shoes. If you are wanting to increase athleticism a pair of cross trainers like the Nike frees that the tongue is not separate from the show is what I prefer. Something with a bit of stability but not so lifted that you are going to roll your ankle if you try to do any lateral movement. My personal favorite is the wrestling shoes! Having the mobility to sit into a back squat in flats without those heels coming up when your deep in your back squat should be something that most general fitness clients should be able to do. That being said I'm not saying everyone should have the ability to do a flat footed "3rd world squat" but you should be able to get thighs parallel to the ground with the feet in full contact with the ground. Plus deadlifting with flat footed shoes is the most advantageous position. #athletictraining #strengthandconditioning #strengthtraining #highschoolathletics #mobility #cscs #nsca #lillasizedfitness #wwu #uw #olylifting #adipower #wrestling #physio #health #coach
What do you usually do for any sort of push or shoulder day as a warmup? Warmups are one aspect of lifting i emphasize when working with my clients or my own training sessions. 5-10 minutes of a general warmup on a cardio piece followed by a dynamic warmup and any specific movements such as this one will do the trick. This is a drill to activate the muscles primarily responsible for shoulder stabilization. Squeeze a KB firmly and perform circular movements in both directions. Notice how the shoulder is retracted and not hanging loosely out of a strong position. Studies have shown that gripping firmly can actually activate proprietors in the glenohumeral (shoulder) joint. What this means is more muscles will become active in your warmup when performing this movement resulting in greater initial shoulder stability. At the end of the video you will also see a bit of protraction and retraction, just priming those muscles a bit more. A good que to use for people learning this movement is shoulder blades together in the back follows by tucking the shoulders blades in the back pocket. Give it a try! #cscs #nsca #cpt #lillasizedfitness #wwu #science #trainsmart #prep #warmup #shoulders #stability #mobility #strengthandconditioning #strengthtraining #athletictraining #push #pull #health #physio
I have always done these seated with a dumbbell but had never thought about adding a band for additional resistance until I saw @undiscoveredtribe doing them with just the band and no dumbbell. Two great minds put together (at least I like to think so) to make a killer quad burner. In this video I didn't go very deep into the eccentric portion of the repetitions however in preceding sets the leg was flexed a bit more and the box was moved away from the band in order to get the resistance through the whole ROM. Give it a try next time you want to work through a new quadricep movement! #cscs #nsca #lillasizedfitness #strengthandconditioning #athletictraining #classicphysique #bodybuilding #wwu #quadzilla #quads #strengthtraining #mobility #legday #bandwork #rom #training #npc #ifbb #
Swiss bar rows. Performing rows with a neutral grip is a great movement for targeting the middle fibers of the traps, rhomboids, and lats. Going into week 5 in which the emphasis on the compound movement is power development. The accessory movements are setup to be done at reps of 12-15 with a two count eccentric to emphasize the time under tension. This week is three sets of each accessory movement and compound movement at 75% for 12-24 total reps. #bodybuilding #classicphysique #athletictraining #npc #ifbb #backday #rows #hammerstrength #strength #strengthandconditioning #nsca #cpt #cscs #lillasizedfitness #wwu #rugby
Part 2 of the strength chest workout tonight. Weighted dips as one of the 3 accessory movements all done between 6 and 10 reps. One aspect of training I try to emphasize during this strength is rest time. Allowing 2 minutes minimum and no more than 5 min between sets in order to get adequate regeneration of the phosphagen system while still working from a slightly fatigued state. Due to my training age, 7 years, it's really makes a difference when I dial in on the little things like rest time intervals. No more big noobie gains for myself sadly. #velocitybasedtraining #push #bench #swissbar #strengthandconditioning #nsca #cscs #cpt #athletictraining #wwu #lillasizedfitness #bham #classicphysique #bodybuilding #natural #natty #strongman #dips #chestday
Swiss bar BP tonight since I didn't do it yesterday. I will usually take sundays completely off and let the body have some much needed recovery but had to do the rest of week 4 of this 6 week split. Was working on strength tonight so sets of 3 to 6 reps between .15-.45 m/s on the push app. Currently setting my total rep volume between 10-20 reps, which I derived from prelipins chart. Calling myself when the speed slows down as I increase weight to find that range. There is a lot of different factors coming into play during this six week program but I'm feeling great and I think all the extra work outside of the gym will make it very much worth my time! #velocitybasedtraining #push #bench #swissbar #strengthandconditioning #nsca #cscs #cpt #athletictraining #wwu #lillasizedfitness #bham #classicphysique #bodybuilding #natural #natty #strongman
Low bar vs high bar... here are some questions to take into consideration when considering which to perform: 1. Do you have adequate mobility to perform both? 2. Do you know someone who can PROPERLY teach you how to do either one? 3. Do you have long limbs or short limbs? 4. Are you squatting to for athletics, to move the highest amount of weight possible, or for everyday health benefits? 5. Do you need to be barbell squatting in the first place? I see so many individuals in the gym squatting without purpose. In my opinion not enough people are doing heavy walking lunges if your primary goal is to develop mass in the thighs. It's all about mixing it up and giving your body a new stimulus that will cause the most mechanical damage in order to develop the muscles to the greatest extent. Email me for help with programming. #bodybuilding #classicphysique #athletictraining #collegeathlete #strengthtraining #wwu #cscs #nsca #natural #strengthandconditioning #nfpt #lillasizedfitness #npc #ifbb #squats #legday #wwurugby
Front squats for some speed work at 77% tonight with the accelerometer. They are feeling better and better after every session. Working to increase mobility to get in the full front rack position has been game changing for my training. Anyone can get the mobility. I blamed it on my right wrist bc I broke my scaphoid back in 2009 and failed to do the mobility work to get back my full ROM. After 7 years of neglecting this position I finally got my sh*^ together and got after it. #nsca #strengthandconditioning #cscs #strengthtraining #power #powertraining #nfpt #lillasizedfitness #collegeathlete #athletics #classicphysique #bodybuilding #natural #naturalathlete #wwu #wwurugby
The man the myth the legend @kylemana95 getting after some dips today, check out the vascularity though! A lot of people complain about shoulder pain when performing the dip. Work on some shoulder stabilization drills in order to prevent the head of the humerus from running into the acromion process of the scapula (the bony point on your shoulder). When this occurs the subacromial bursa is pinched and may lead to slight inflammation. By learning how to properly stabilize the shoulder joint you can avoid this pain! #nsca #cscs #lillasizedfitness #wwu #bodybuilding #natural #vascularity #thinskin #dips #armday #brosession #classicphysique #npc #strengthtraining #shoulderstability #triceps
Solid 10lb front squat PR for my man @mateo31sky along with a 20lb back squat pr, 1.5" vert jump Pr, and 4 pound increase in bw. I would say this short 7 week off season went well for this hard gainer! As an athlete you don't always have to do a large volume of work in the weight room to put on size. That being said when you go in you better enter that room with intentions to raise hell. Matt and the #wwurugby team were in the weight room 4 days a week, doing plyometrics 1x a week, and speed training 1x a week in this short winter off season. The results are showing. Keep up the good work gents! #wwu #rugby #collegerugby #ncrc #champs #vikings #nsca #cscs #nfpt #lillasizedfitness #athlete #athletics #d1 #strength #strengthandconditioning
Only lightweight running shorts, a stringer, and socks on. Finally hit the 190 mark. This A/B week split has been doing me good! #lightweight #lillasizedfitness #strength #bodybuilding #naturalbodybuilding #classicphysique
Squats at 83% of predicted 1RM last night. Was doing sets of 2-4 and completed 18 total reps in 6 sets at 370lbs. Using the accelerometer really helped me knowing when to push myself and when to stop. Excited to see the results of this 6 week split using the accelerometer. Both @anniemccall and @manaman92 had SOLID squat sessions as well and I got to rock the new @flagnorfail compression pants so it was a great Friday the 13th πŸ’ͺ🏼 #nsca #cscs #strengthtraining #strengthandconditioning #lillasizedfitness #squats #glutes #legdayproblems #legday #collegeathlete #athletics #wwu #wwurugby #strongman #bodybuilding #natural #natty #classicphysique
This podcast has been awesome! And the sleep cycle app has been great to track quality of sleep. It has been a goal of mine to not be on my phone for an hour before bed or right when I wake up and it has produced high quality sleep waking up feeling refreshed. Also have been reading for 20 minutes minimum every morning while drinking coffee! Great way to start the day. Does that make me old and wise? Or just old? #cscs #nsca #sleep #sleepcycle #barbellshrugged #docparsley #rem #caffeine #lillasizedfitness #wwu #college
The king of thighs @thenate94 getting after some sandbag glute bridges. Just another way of mixing up the routine and using things besides traditional weights. This is a great movement for athletes and general pop. Playing with the tempo is a great way to make it more specific to athletics. Give the new #150 bag a try at the Rec. #athletics #athletictraining #buttstuff #glutes #rugby #strengthtraining #strengthandconditioning #nsca #cscs #strength #lillasizedfitness #wwurugby #collegeathlete
2017 men's 15's season trying to warm up on this cold winter night. Proper warm up is essential for a good training session, invest the 15-20 min and prevent nagging injuries. #wwu #wwurugby #strengthandconditioning #athletictraining #athletics #cold #collegerugby #nsca #cscs #properpreparation4primeperformance #lillasizedfitness #rugby #vikingstrong #family
Heavy Pronated grip barbell rows today. Running a 6 week a&b week split for the second time after making some revisions the first time through. A prof at wwu allowed me to borrow an accelerometer that I will be using to track fatigue for my main movement of the day so I'm stoked to see how it lines up to my perception of speed fatigue. Tried it out with deadlifts today at 83% and it was pretty true to where I would have stopped myself so that's neat! #trainsmart #cscs #nsca #wwu #back #strengthandconditioning #collegerugby #wwurugby #lillasizedfitness #strengthtraining #speed #brorows #cobraback #width #lats #athletics
Saturday morning conditioning followed by a film session. #wwurugby is going to be a strong force this season! #rugby #strengthtraining #strengthandconditioning #coach #cscs #nsca #lillasizedfitness #wwu #mensrugby #d1 #athletics #collegerugby
Working through a bi lateral fly variation in order to target the stability muscles of the rotator cuff while really taxing the lats and posterior delts. Notice how @anniemccall doesn't just drop the weights straight down but instead slightly reaches forward with them so they travel parallel to the thighs. This will stretch the lats out more resulting in a stronger muscle through a greater ROM. #strengthtraining #bodybuilding #movebetter #lillasizedfitness #wwurugby #rom #athletictraining #lats #delts #minibeast #rows #nsca #cscs #nfpt #womenwholift #mygirlfriendsstrongerthanyours
Little more oly lifting this am followed by squats at 73% and some heavy volume lunges. Worked up to 225 for the power cleans x4 today. The last 2 reps recorded were more of how I wanted the first two too look however it's all learning fundamentals and how to teach them on a basic level. Again big thanks to @boonelifts & @boulder60 for you help with working through the phases of these movements! #olympiclifting #adipower #nsca #cscs #usaw #nfpt #lillasizedfitness #wwurugby #wwu #athlete #athletictraining #strengthtraining #strengthandconditioning #oly #
Finally pieced it all together this morning for a decent set at a decent weight. Huge thanks too @Boonelifts and @boulder60 for helping me get all of the parts of this frustrating movement. Still need to work on hitting full triple extension and keeping that bar tight to the body but can only improve from here! #olympiclifting #adipower #oly #snatch #muvfitness #cscs #nsca #nfpt #wwurugby #strength #power #lillasizedfitness
Shoulder stability is coming along. There are lots of benefits to overhead squats for shoulder health. Doesn't matter if you are using DBs, BBs, KB, or bands it all has a time and place. Overhead stability is an aspect of my personal training that I have really started to focus on. Train your weaknesses till they're your strengths! #stability #cscs #nsca #athletictraining #health #nfpt #lillasizedfitness #strengthtraining #strength #trainsmart #adipower #olympiclifting #overhead #squats #fuctional #physio #bodybuilding #powerlifting #strongman #wwu #wwurugby
No lat pull down available no problem. I like setting up this way because it keeps the mid back and lumbar in a neutral position, favoring the braced core. The @kylemana95 is no newbie but this is a great way to work with new lifters to get them set in the proper position! #strength #lats #wings #gymrat #cscs #nsca #strengthtraining #trainsmart #wwu #college #nfpt #lillasizedfitness #gymfam #recfamily @trainwithmarkymark @manipisfitness
I have been lucky enough to get the opportunity to be the strength and conditioning coach for western men's rugby for the last two seasons. It has been a humbling experience to work with these young men and see there development not only physically but emotionally and how they conduct themselves off of the field. They may teach me more as a coach than I teach them as an athlete and I wouldn't have it any other way. I hope to impact the lives of many athletes in my career and will always remember what I have learned working with these young men #coach #humbled #strengthtraining #cscs #nsca #professionaldevelopment #wwu #wwurugby #rugby #rugbyunion #rugbyleague #western #vikings #trainsmarter #lillasizedfitness #blessed
The starting position of a deadlift is what makes it a deadlift and not a squat. Don't squat your deadlifts. Deadlift is a structural lift that demands full activation of the posterior chain and proper abdominal bracing. Everyone has a opinion on whether of not spinal flexion in the deadlift is acceptable or not. There is an article posted on breakingmuscle.com by Andrew lock titled "a unified theory of deadlifting" if you haven't read it it's worth your time. I believe that the deadlift should be done with a neutral spine and belts should only be used if an individual has been trained how to properly use a belt. You don't need your belt when working below 90% of 1rm. This is 82% for me and there is no spinal flexion. Try it, practice it, and apply whatever it is you preach. I say keep that back flat. #cscs #nsca #deadlifts #professional #strengthtraining #power #powerlifting #athletictraining #wwu #wwurugby #science #reason #coach #trainsmarter #lillasizedfitness
Vascularity brought to you compliments of Papa Murphy (love brought to you at 425 degrees) and Tillamook! Had a good leg session last night with the squad @anniemccall @manaman92 @kylemana95 @trainwithmarkymark followed by #painandgain , all the carbs went to use in today's shoulder workout the pump was real! #naturalbodybuilding #icecream #pizza #chesticles #shoulders #nsca #instafitness #bulk #swole #squad #wwu #dfs #lillasizedfitness #nutrition #bodybuilding
Finally did it today. After too long not being able to achieve a proper front rack position I did it today and found a 3rm of 275. #pr bell was rung! Biggest thins that limit a lot of individuals is wrist mobility, shoulder (external rotation), and tightness of the lats and mid traps. I am victim to shoulder and wrist ROM limitations, the 3rm was not comfortable on the wrists but it was a step in the right direction. Being able to successfully keep the elbows up was a battle won for me today! #progress #musclebound #rom #squats #frontsquats #strength #cscs #nsca #nfpt #dfs #wwu #wwurugby #lillasizedfitness #college #athlete #bodybuilding #naturalbodybuilding #natural #strength #strengthandconditioning pc: @anniemccall
Swiss bar front raises. Tried this movement out today and it was awesome. Keeping the core braced was key during both phases of this movement for control. Try not to shrug the weight and keep the elbows in a soft lockout position and pointing down to the ground not to the walls. By doing this you will manipulate the insertion point of the anterior deltoid in order to move through a larger ROM. Ended up doing four sets of 12 reps to chase the pump! When your body doesn't respond to movements it's time to get creative! Give it a try. #training #nsca #nfpt #lillasizedfitness #rogue #swissbar #shoulders #bouldershoulders #coach #cscs #movement #gymlife #wwu #wwurugby #hypertrophy
Pelvic tilt, whether anterior or posterior, can cause improper movement patterns and increase an individuals risk of injury. The yellow line represents a anterior pelvic tilt which is most common in many people, both make and female, when standing upright. This could be a consequence of weak abdominals, tight hip flexors, or a tightness in lower back musculature. Regardless of the cause it sets us up in a weakened starting point for many movements. The blue line represents a posterior pelvic tilt and is often seen at the end range of motion during the squat; often referred to as the infamous butt wink. This could be caused by tight hamstrings and/or ROM limitations in the soleus. Working through dynamic mobility movements before going into your workouts is crucial to get the hips in that strong neutral position in order to develop as much force as possible. Don't sacrifice quality to push an extra few pounds! #cscs #nsca #wwu #hips #pelvictilt #coacheseye #lillasizedfitness #nfpt #strong #strengthandconditioning #athlete #athletics #collegiate #training #prehab #dfs #coach #science
Banded good mornings. One of the biggest mistakes I see people make with good mornings is allowing the lower back to deviate from a strong braced position. Think of your hips being Pulled back behind you whine keeping the knees in a soft lockout resulting in the shins remaining vertical. You will feel the tension build in the hamstrings and when you feel that you're doing it right. Allow the hips to return to the starting position without any anterior or posterior hip tilts. Give it a try. Pic: @manaman92 #qualityoverquantity #nsca #cscs #naturalbodybuilding #nfpt #athlete #strengthandconditioning #goodmorning #glutes #posteriorchain #hamstrings #coach #wwu #wwurugby #lillasizedfitness
One of those movements that is often done wrong more times than right. Because of the origin and insertion of the two joint muscle, the rectus femoris, it is responsible for flexion of the thigh at the hip. Before you get all defensive I will say that yes, even when the lumbar spine does not leave the bench you will still activate the abdominals. HOWEVER, allowing the lumbar spine to come off of the bench and controlling the legs down will activate the abdominals to a much greater extent. The key to this movement, and many movements alike, is to control the eccentric portion (lowering of the legs). Give it a try. Still to easy? Add weight. #abdominals #lillasizedfitness #nsca #cscs #drugfreestrength #dfs #nfpt #bodybuilding #naturalbodybuilding #classicphysique #bham #wwu #strong #abs #strengthtraining #strengthandconditioning #rugby #corestability
Been wanting to try this for a while now and finally did it tonight. Instead of using lunges as an accessory movement I packed on some weight and used them as my initial compound. Was incredible how much weight I was able to control by not doing a squat complex before lunges. Usually if I get to 185 for 6 steps a leg it pushes the limit. Was able to get up to a working weight around 230. Followed up these lunges with some front squats for 5 sets of 10-12 at a lighter weight. Then tackled some body weight frog pumps and leg abduction off of a bench for a larger ROM, compliments of @bretcontreras1 love being able to let the leg go to a greater end range of adduction off of the bench! I have been training seriously for 6 years, keeping the body guessing with exercise selection is critical! #cscs #strength #classicphysique #natural #rugbytraining #nsca #bodybuilding #lunges #wwurugby #wwu #naturalbodybuilding #functional #athlete #athletic #corestability #compoundlifts #nsca #nfpt #dfs #drugfreestrength #lillasizedfitness #gymshark #tights #legday
Instead of using one rope attachment try using two so that you can go further towards the end ROM of the external rotators of the arm. Being able to spread the hands out forming the right angle at the shoulder and elbow made a world of difference. Also helps with really enforcing proper scapular retraction and core activation to prevent excessive extension in the lumbar and thoracic spine during the pulling (concentric) phase. Keep it light and give it a try, keep the shoulders happy and healthy! #cscs #nsca #bodybuilding #natural #natty #gymshark #nfpt #strength #stability #scapular #shoulders #shoulderwork #shouldertraining #wwu #wwurugby #lillasizedfitness
You don't always have to track your macros. If you don't have a show day don't be obsessed with staying at 6% shredded. Eat to perform and choose your time to see what you have built. Evaluate your weaknesses, whether asymmetries or strength deficiencies, and work to improve them. Go into the gym and don't leave without a battle won; no exceptions. The moment you stop having fun is the moment you need to reevaluate your purpose for the day. Are you there to train or are you there to exercise? There is nothing wrong with exercising but it's much different than training. Don't know the difference? Send me an email and let me help you! #athlete #positivevibesonly #cscs #winyourbattle #lillasizedfitness #wwu #wwurugby #macros #nfpt #dfs #train #exercise #bodybuilding #naturalbodybuilding #natty #coach #ifbb #nsca #aesthetic #gains
Was reminded of another way to use the pec Dec or whatever your gym may call this machine. Sitting sideways in the bench stabilize yourself and perform the fly motion one hand at a time. The trick is to not let the shoulder not performing the movement (left shoulder in this video) to open up. Keeping the shoulders square results in the ability to move the pectoral muscle through a greater range of motion. This allows the more intramuscular interactions to occur resulting in more tissue damage resulting in a bigger muscle when it is finished repairing this damage. Be sure not to turn this movement into a bicep curl. Put the elbow in a slightly bent position and keep it there, we are wanting the action to happen across the front of the shoulder, stretching out that pec major. Give it a try! #bodybuilding #ifbb #natty #natural #dfs #cpt #nfpt #lillasizedfitness #naturalbodybuilding #chest #chesticles #lean #beast #strong #anatomy #muscles #fitfam #superman #wwu #fly
First day back squatting with a standard barbell in 6 weeks and I'm happy with the progress I made. Squatted with the safety bar from #rogue which helps train people to sit in a more vertical position during the squat. During the 6 weeks I could definitely feel the spinal erectors and abdominals taking a beating as this bar forces you to have correct form. When you don't feel right with a movement, no matter what it may be, take a step back and take necessary action to fix it. I hear people say they just can't do something bc they are not mobile enough. Stop saying that and take action to fix it. Have something that just doesn't feel right? Come in and see me and I will do my best to work through the issue with you! #squats #olympiclifting #cpt #nfpt #cscs #nsca #coacheseye #lillasizedfitness #form #bodybuilding #classicphysique #naturalbodybuilding #natural #strong #glutes #strength #mobility #fms #instafit #oly #dfs #athlete
Tried this to target the anterior delts today and oh boyo did it hit them nice! Thanks to @kylemana95 for the suggestion. One thing that's unique about this variation of the front raises that there is constant tension above 90 degrees raising the arm infront of the body. Keeping the flat back (neutral spine) was key to this movement and feeling it in the right places. Did 4 sets of 12 reps at 60-70lbs. Give it a try #wwu #strength #shoulderfeathers #striations #shredded #DYE #gains #nfpt #drugfreestrength #dfs #naturalbodybuilding #npc #ifbb #natty #adipower #lillasizedfitness #triceps #aesthetics #swoldier #underarmour #nfpt #cscs
Played with some instability methods tonight. Both @willy_scholten and myself are chasing the heavy bench and gonna mix it up to get there. I personally haven't done these movements for over a year and they put me in the dirt. I can already tell that these unstable movement patterns, with reasonable weight, will strengthen the shoulder capsule immensely. #nfpt #cscs #strength #training #train #npc #ifbb #strongman #powerlifting #chest #chestday #stability #pt #bands #instability #dfs #lillasizedfitness
Give this one a try for the posterior delts and middle traps. The posterior delts are responsible for extension of the arm. Try not to bend at the elbow to much in order to isolate the posterior delt as much as possible. Remember to keep a neutral spine (flat back). I like to put a forehead on a bench in order to eliminate excessive swinging. Tag someone who needs to work on their delts. #coach #cscs #nfpt #wwu #bodybuilding #naturalbodybuilding #aesthetics #aestheticrevolution #lillasizedfitness #bulk #strength #stongman #adipower #dfs #teamdfs
One of the best articles I have seen on #bodybuildingcom in a while. Has some great tips for those who don't know the anatomy of the back and why a neutral spine is so important. Go check it out! #science #cscs #back #lats #traps #beast #wide #naturalbodybuilding #anatomy #fitfam #nfpt #lillasizedfitness #smart
Landmine rows. Knocked out 5x5 progressing in weight with each set. Key here is keeping the back flat and but back to avoid standing straight up and shrugging the weight. #drugfreestrength #dfs #lillasizedfitness #naturalbodybuilding #back #swoldier #beast #legs #glutes #hammies #squats #npc #ifbb #powerbodybuilding #bodybuilding #naturalbodybuilding #natty #strong #coach #humble #nfpt #cscs
Keep it colorful! When people ask how I eat I say I shop on the outside of the store. It's about making the best choice at that moment, if you have a choice between subway and making a fresh mix like this, go for the fresh option. I love this mix, fresh salmon, Brussel sprouts, heirloom tomatoes, and onions. Healthy fats, lots of fiber, and protein packed. #coach #humble #ifbb #npc #beastmode #nfpt #cscs #salmon #veggies #bodybuilding #mensphysique #bikini #figure #powerbodybuilding #natty #naturalbodybuilding #lillasizedfitness #dfs #drugfreestrength #foodporn
Some days are better than others, that's just how it is. Today was one of those days. Ended up overhead pressing 210 for 6sets of 3. Then proceeded to do walking lunges with a 100 lb dumbbell overhead. Today was a good day. #wwu #nfpt #cscs #strong #lillasizedfitness #wwurugby #naturalbodybuilding #natty #bodybuilding #shoulders #texasbelts #strongman #npc #ifbb #coach #humble #beastmode #aestheticrevolution
No one is perfect and no two people have identical movement patterns. Yes there is guidelines to follow but within those guidelines expose your weaknesses and strive to make them better. Always love going pver the video from a lift and analyzing what went well an why OR what could have been done better. The #coacheseye app is a great tool for anyone who is looking to improve or a trainer to have for their clientele. Today's working sets of 3 at 85-90% of 1RM. Got up to 335 today, tmrw an the next day should be fun #doms #drugfreestrength #bodybuilding #naturalbodybuilding #powerbodybuilding #squats #wwu #coach #humble #dfs #wwu #wwurugby #legday #bebetter #nfpt #cscs #balance #npc #ifbb #lillasizedfitness
Little bit of a throwback to #emeraldcup this year with my man @_josh_kreifels can't wait for a year or two to go by and possibly be stepping on BB stage with this man. But for now may the gains be ever in your favor bro! #flexfriday #npc #ifbb #mensphysique #lillasizedfitness #lean #shredz #shredded #natty #naturalbodybuilding #aesthetic #aestheticrevolution #coach #humble #nfpt #tan #oompalumpaorange
Hip flexor work. Your hip flexor muscles play a large role in many compound movements and this is a great workout to increase the strength and stability of these movements. Key things to look for in this motion is keeping your butt down and flat back. Avoid the cat and cow positions. As you bring the knee up to the elbow open your leg so the inside of your thigh is parallel to the ground. Keep your core tight and remember to breathe! #wwurugby #wwu #athlete #leangains #beast #rugby #naturalbodybuilding #power #collegeathlete #cscs #nfpt #dfs #drugfreestrength #squats #deadlift #functional #movement #bodybuilding #npc #ifbb #d1 #d2 #coach #humble #lillasizedfitness
Proper preparation is key to success. Besides who doesn't love eating #meat roughly 12pounds of meat being cooked for the next 4-5 days. #growth #wholefoods #cscs #nfpt #athlete #collegiate #lillasizedfitness #dfs #drugfreestrength #npc #bodybuilding #naturalbodybuilding #rugby #beast #gains #leangains
Quad dominant day. I've made it a goal to incorporate more stability exercises to be more functional. Pistol squads here with a slight elevated heal
Post workout burger smash with that jalapeΓ±o cheddar focaccia bread and smoked chipotle Gouda πŸ˜‹
Homemade loco moco for post workout. @_kyleking not as good as yours from the island
Courtesy of @smith.julian these smith machine squats with an elevated heal are murder on the quads. Definitely incorporating this lift in each quad day
Final PR for @lillasizedfitness strength program. 200 lbs for push press which is 25 lbs up in 12 weeks. This is a new lift for me so I'm happy with my progress! New cycle with new maxes starts Monday πŸ’ͺ
New PR on deadlift! Hit 440 tonight which is a 55 lb increase in 12 weeks and a 10 lb all time PR. The weight felt really good and my back had no issues which is a huge plus! @lillasizedfitness strength program is no joke! PRs and solid gains
Win some you lose some. Almost hit 295 for a 1 rep max and hit a sticking point and got help too soon. Rested a couple minutes and hit 290 clean after. 45 pound increase in 12 weeks! I'll count that as a win
New PR on back squat. 385 lbs which is 20 lbs up in 12 weeks. Really wanted 405 but that will come soon enough. Thanks @clamsnapper for πŸŽ₯
Reverse transformation from 1 day out of Emerald cup to this morning. I reverse dieted for 7-8 weeks then relaxed a bit and enjoyed time with family and friends. Almost a 25 lb difference between the 2. Going to have a long off season and work on putting more size on