#lillasizedfitness 97 Posts

Set of front squats for 10 reps at 255 (76% of predicted 1RM) felt really good. Peeing up to 275 and failed at rep 7 coming out of the bottom of the hole. I was keeping rest somewhat short, only about 3 minutes, and feel I could have done a few more with a little more rest. Rest intervals are one of the most overlooked training variables when it comes to changing programming. What the average gym attendee doesn't know is that with more or less rest the dominant energy system shifts (all 3 are working all the time). Example 1; if someone is trying to gain mass, research has shown that 1-2 minutes (depending on where you get your information) is the best to create a hormonal and mechanical response that promotes a metabolic environment for growth. This being said take a look at your rest intervals and be honest with yourself about how much time you are wasting snapping your friends or getting your swolfie pic. #nsca #cscs #lillasizedfitness #wwu #bellingham #fitevo #coach #strengthcoach #strengthandconditioning #rugby #powerlifting #bodybuilding #naturalathlete #trainformastery #trainsmart #legday
Been wanting to try this one for a while now as I have been seeing a similar form done on many S&C coaches pages. Ended up stacking 4-45s on top of an old worn out sandbag and then wrapped a heavy resistance band through the hand to go around the waist. This movement was difficult with the constant change in resistance from the band but did the trick. When you don't have the exact equipment take what you have, add some imagination, and make it work! #strengthandconditioning #athlete #strengthcoach #strengthtraining #nsca #cscs #cpt #hamstrings #athletics #athletictraining #trainformastery #lillasizedfitness #hammerstrength #strengthtraining
Nice top out set today at 425 for 8 reps. Was happy with the speed and how it felt. I am a huge fan of double overhand grip with straps vs. alternate grip. That being said it is very important that you are able to maintain scapular retraction through out the whole movement. I am not against alternate grip however I believe in order for symmetrical development you should alternate which hand is prone and which is supine. #strengthcoach #athletictraining #bodybuilding #strongman #wwu #fitevo #nsca #cscs #strengthtraining #deadlift #naturalathlete #strengthandconditioning #glutes #hamstrings #posteriorchain #physio #fitness #lillasizedfitness #trainformastery
What do you all do as a priming movement on your push and/or pull day? Using a 15-30lb KB hinge at the hip and allow the shoulder to protract; be sure to keep shoulders square to the ground. Squeezing the kb pull it back as if you are pinching a marker between your shoulders and then act as if you are tucking your shoulder blade into your back pocket. This action is known as scapular retraction. Now that that is done move the kb in a small circle, only moving at the shoulder and not the elbow. Give it a try and see if you can "connect" to the muscles that are providing stabilization of the humeral head. #stability #stabilization #physio #nsca #cscs #cpt #strengthcoach #strengthandconditioning #strengthtraining #trainformastery #lillasizedfitness #olympicweightlifting #shoulderworkout #pushpull #wwu #rugby #health #fitness #olylifting
Here's the 245 power clean. A lot better job of not jumping forward as much, still a little slow on the elbow shoot though. #nsca #cscs #wwu #naturalathlete #rugby #football #athletictraining #strengthandconditioning #strengthcoach #powertraining #olympicweightlifting #olylifting #athlete #lillasizedfitness #trainformastery
Got a 205 clean and jerk today, was really happy with the jerk portion but jumped a bit forward on the clean. Played with some mechanics and then got up to a 245 power clean without the jump forward. I struggle with pulling myself down under the bar and shooting the elbows forward but it's improving with every session. Followed the oly lifting with a 5x10 on front squats @2 min of rest bc I was crunched for time. Holy quads, that did the trick! #olympicweightlifting #cleanandjerk #c&j #trainformastery #nsca #cscs #coach #strengthandconditioning #strengthtraining #lillasizedfitness #fitness #adipower #athletics #athletictraining #athleticconditioning #football #rugby #wwu #d1 #naturalathlete
Today was a big day. I took my high school football team through their first workout as their strength and conditioning coach. I have had many opportunities to work with athletes but never with this amount of space and resources. The young men were ecstatic with the work that I had them doing and I couldn't have been more pleased with how open and welcoming they where to me as their coach. Thank you for all of you who have (and continue too) support me on my journey of becoming a coach that will hopefully change many lives. @anniemccallfit for pushing me harder and putting up with really random hours for work sometimes and still loving me, @boulder60 @boonejosh @westinmackenzie for helping me with oly stuff, @trainwithmarkymark for always trying stuff I come up with and giving me honest feedback and collaboration, @r_o_n_arnold for bearing with me for nearly 4 yrs with a very rough start, @manaman92 @kylemana95 for being like my brothers I never had and murdering legs with me, @zachlentini for showing me the devils in the detail, and all of you I forgot to mention or don't have an IG. Most of all thank you God for present me with opportunities such as this 👆🏼 #strengthcoach #strengthandconditioning #highschoolathletics #strengthtraining #bellingham #cscs #nsca #wwu #athleticconditioning #plyometrics #coach #sehomefootball #lillasizedfitness #trainformastery #footballtraining #juststarting #
MOVEMENT VIDEO: OVH KB press with a progression to a bottoms up OVH press. Have a request to do a movement video on the overhead kettle bell press, the cue used for this movement is vertical forearms. When the wrist is stacked on top of the elbow it allows the arm segment to work as it should with the shoulder in a healthy manner. If you find it hard to stack the wrist over the elbow work through some external rotation drills. Additionally, you can bring the elbow infront of the bodies midline (midaxial line) in order to better stack those joints. When you are comfortable and confident progress to the bottoms up position! #overhead #cpt #physio #nsca #athlete #athletictraining #athleticconditioning #health #strengthtraining #cscs #lillasizedfitness #athlete #strengthcoach #wwu #ewu #shoulders #kb #stability @apexbellingham
After not working out since Thursday I decided to get after some oly work. Warmed up working through the mechanics of the different pulls of the snatch followed by the sotts press (all done at 95lbs). Then worked up to the BW snatch of 185! Got a bit forward but was happy with the catching position of the arms and shoulders. It's always fun to work towards a new goal for the first time and getting massive returns for the work you put in due to a young training age in this style of lifting (~6 months). If you are just starting with oly lifting take the time to ensure you have an adequate ROM before putting any real weight on the bar. Then get someone to help you out who knows a thing or two like @macklesnowball @boulder60 or @westinmackenzie , never be to proud to actively take the role as the student. It sure did help me! #olympiclifting #olylifting #nsca #usaw #cpt #cscs #adipower #athlete #athletictraining #athleticconditioning #naturalathlete #fitevo #wwu #overhead #stability #strengthcoach #strength #power #powertraining #trainformastery #lillasizedfitness
Split jerks today and got up to a bit over body weight 195 lbs. Not to shabby for first time pushing weight now that I am more comfortable with my overhead stability. Still need to work on jumping under the bar faster but happy with what came from today's session! #olylifting #splitjerk #olympicweightlifting #weightlifting #naturalathlete #athleticconditioning #strengthandconditioning #strengthcoach #strengthtraining #wwu #rugby #football #athlete #cscs #nsca #cpt #lillasizedfitness #footballtraining #rugbytraining #physio #dpt #stability #overhead
Good movement to activate/build all of the stabilizers involved in the overhead squat. Lying prone on a bench take a pvc pipe (or bar) and press overhead so that the bar stays parallel to the ground, resisting shoulder extension. I positioned my feet and hips as if I was at the bottom of a squat in order to feel the need for an abdominal brace. This movement lit up my whole posterior chain and showed a significant difference in overhead stability and positioning when performing the overhead squat with 95lbs on the barbell. @boulder60 tried the row to press you were talking about and it prompted me to play with this movement! #strengthandconditioning #olympiclifting #olylifting #mobility #strengthcoach #squats #overheadpress #cpt #nsca #cscs #collegeathlete #athletictraining #naturalathlete #lillasizedfitness #trainformastery
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)💪🏼 #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. 💪🏼 my quads and 🍑 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! 💪🏼 #lillasizedfitness #cscs #nsca #strengthcoach #strengthtraining #militarymuscle #trainformastery #strengthandconditioning #strongman #powerlifting #athletictraining #legday #squats #oly #horselegs #cpt #wwu #army #bellingham #markslegsaregonnabe2bigtofitinthepilotseatofwhateverplaneheisgonnabeflyinginthearmy
Was trying to work up to a heavy double for power cleans today and almost had 225. As you can see I failed to commit to the rep. Been in a maintenance phase with high school golf and training at fit evo but am definitely going to incorporate more oly lifting into next training block. Was very happy with my ability to recognize the need to keep the bar closer to the body early in my warmup sets and make the appropriate adjustments. Need to work on getting the arms through faster; overall a great training session though. @boonelifts @pcannoncastelli @boulder60 any resources, drills, or people that talk about such drills would be cool 😎 #nsca #strengthcoach #strengthtraining #strengthandconditioning #athletictraining #olylifting #oly #lillasizedfitness #cscs #cpt #fitevo #fitnessevolution #wwu #wwurugby #collegeathlete #collegeathletics #plyometrics #sprinttraining #trainformastery
We got some AWESOME new toys to play with at #fitnessevolution I really like doing this movement with a wide variety of people. The Spider-Man crawl is a great movement for the whole body and when you add a horizontal force like this it forces the athlete/client to really focus on the eccentric portion of the ENTIRE movement. Can't wait till it gets a bit nicer out so I can take this beast to the turf and do some resisted and overspeed sprinting with the #wwurugby team! #nsca #cscs #cpt #naturalathlete #collegeathlete #bellingham #wwu #naturalbodybuilding #personaltrainer #trainformastery #strengthcoach #strengthtraining #strengthandconditioning #sprints #sprinttraining #fitevo #lillasizedfitness
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