sprint-harder-than-yesterday

[sprint-harder-than-yesterday]

Killer leg session last night-the pump was insane and it feels so good to finally be making progress on leg strength again. -3x6 225lbs front squats -3x8 275lbs back squats Overall solid volume routine, good to build up the core and back for bigger and heavier squats to come! • • • #fit #fitness #fitnessmotivation #fitspo #workout #workoutmotivation #motivation #athlete #gym #gymlife #gymrat #gymmotivation #gymselfie #legs #legday #progress #strength #training #gains #swole #instafit #instafitnesss #health #healthy #healthylifestyle #running #cardio #shredded #bodybuilding #powerlifting (at North Carolina) https://www.instagram.com/p/Bvw3aQThjGl/?utm_source=ig_tumblr_share&igshid=gngp9m0j68bw

[sprint-harder-than-yesterday]

To shred or not to shred? That is the question for these next few weeks 😄 I love the look I brought in this picture but also I love being strong and PR’ing in the Big 3 every 4 weeks! Is there a happy medium? Only time will tell. 😏 • • • #fit #fitness #fitnessmotivation #fitspo #workout #workoutmotivation #athlete #gym #gymlife #gymrat #gymmotivation #gymselfie #back #bodybuilding #weightlifting #powerlifting #instafit #instafitness #progress #health #healthy #healthylifestyle #strength #training #gains #swole #running #cardio #shredded https://www.instagram.com/p/Bvs4jh7BPFs/?utm_source=ig_tumblr_share&igshid=19jdm0cdxjrfu

[sprint-harder-than-yesterday]

Conventional pin pulls? Why not?! These have helped my hamstring and glute strength and I’ve honestly only done them twice. Give them a try! Saw someone doing them with sumo, figured I’d try it conventional! Getting ready to pull 500 soon... • • • #fit #fitness #fitnessmotivation #fitspo #workout #workoutmotivation #motivation #athlete #progress #gym #gymlife #gymrat #gymmotivation #gymselfie #bodybuilding #weightlifting #powerlifting #strength #training #legday #gains #swole #instafit #instafitness #health #healthy #healthylifestyle #running #cardio (at North Carolina) https://www.instagram.com/p/BvrnHc4BMOm/?utm_source=ig_tumblr_share&igshid=ngk8ugut4wxq

[sprint-harder-than-yesterday]

May seem like an odd movement here, but trust me, this thing is a hamstring and glute killer. Also works the entire back in a way not normally hit during a typical back workout. These are my take on pin pulls. Since I pull conventional for deadlift (in order to keep the similarities between deadlift and power clean) these really get the body ready to pull some heavy weight. I saw Stefi Cohen doing this with a sumo stance and decided to see if it works with conventional! You can do these to improve both off-floor strength as well as up to the knees - just adjust the height of the safeties! The equivalent to these on the higher range movement in a deadlift would be rack pulls. Give them a shot! • • • #fit #fitness #fitnessmotivation #fitspo #workout #workoutmotivation #motivation #athlete #progress #training #bodybuilding #weightlifting #powerlifting #gym #gymlife #gymrat #gymmotivation #gymselfies #strength #deadlift #instafit #instafitness #gains #swole #health #healthy #healthylifestyle #legday #cardio #running #shredded (at North Carolina) https://www.instagram.com/p/Bvrmlg3hRA2/?utm_source=ig_tumblr_share&igshid=cg8mns7w1i8v

[sprint-harder-than-yesterday]

Constant tension, boys and girls! I have grown to love dumbbell shoulder press, honestly used to hate it because I never seemed able to move up in weight. When I started to do my reps with a focus on constant tension, that changed. Specifically, this workout (along with military press) has drastically enhanced my lockout on bench press. Also, by putting the bench incline on level 6 (versus 7 or 8 - this seems to be the gym norm), I’ve almost completely taken any active role of the traps out of the exercise. I’ve noticed my traps getting a pump when I’ve been more upright, which is obviously not why I do this movement. Leaning back a little bit, for me, helps to focus on the front/side delts a little bit better. Happy Friday everyone! 💪🏻 • • • #fit #fitness #fitnessmotivation #fitspo #gym #gymlife #gymrat #gymmotivation #gymselfie #shoulderday #workout #workoutmotivation #athlete #progress #health #healthy #healthylifestyle #gains #swole #bodybuilding #weightlifting #powerlifting #instafit #instafitness #strength #training #running #cardio #shredded (at North Carolina) https://www.instagram.com/p/BvmFb-ahoUx/?utm_source=ig_tumblr_share&igshid=1afmlmnw7o3od

[sprint-harder-than-yesterday]

Constant tension, boys and girls! I have grown to love dumbbell shoulder press, honestly used to hate it because I never seemed able to move up in weight. When I started to do my reps with a focus on constant tension, that changed. Specifically, this workout (along with military press) has drastically enhanced my lockout on bench press. Also, by putting the bench incline on level 6 (versus 7 or 8 - this seems to be the gym norm), I’ve almost completely taken any active role of the traps out of the exercise. I’ve noticed my traps getting a pump when I’ve been more upright, which is obviously not why I do this movement. Leaning back a little bit, for me, helps to focus on the front/side delts a little bit better. Happy Friday everyone! 💪🏻 • • • #fit #fitness #fitnessmotivation #fitspo #gym #gymlife #gymrat #gymmotivation #gymselfie #shoulderday #workout #workoutmotivation #athlete #progress #health #healthy #healthylifestyle #gains #swole #bodybuilding #weightlifting #powerlifting #instafit #instafitness #strength #training #running #cardio #shredded (at North Carolina) https://www.instagram.com/p/BvmEmUkBzSd/?utm_source=ig_tumblr_share&igshid=66pk6uokjjsc

[sprint-harder-than-yesterday]

Constant tension, boys and girls! I have grown to love dumbbell shoulder press, honestly used to hate it because I never seemed able to move up in weight. When I started to do my reps with a focus on constant tension, that changed. Specifically, this workout (along with military press) has drastically enhanced my lockout on bench press. Also, by putting the bench incline on level 6 (versus 7 or 8 - this seems to be the gym norm), I’ve almost completely taken any active role of the traps out of the exercise. I’ve noticed my traps getting a pump when I’ve been more upright, which is obviously not why I do this movement. Leaning back a little bit, for me, helps to focus on the front/side delts a little bit better. Happy Friday everyone! 💪🏻 • • • #fit #fitness #fitnessmotivation #fitspo #gym #gymlife #gymrat #gymmotivation #gymselfie #shoulderday #workout #workoutmotivation #athlete #progress #health #healthy #healthylifestyle #gains #swole #bodybuilding #weightlifting #powerlifting #instafit #instafitness #strength #training #running #cardio #shredded (at North Carolina) https://www.instagram.com/p/BvmEJRAB667/?utm_source=ig_tumblr_share&igshid=lzadifkd292o

[sprint-harder-than-yesterday]

Nothing like hitting a quick bulky flex on chest/triceps day! Weight was moving easy tonight, did some sets on decline bench for the first time (rotating out dumbbell press and military press) and really focused on bar path and proper positioning on the bench. Switching up accessories has been the biggest help as far as increasing bench numbers for me. My actual bench routines stay relatively the same, but my accessories are on rotation. As long as this formula keeps producing bigger bench numbers, I’m all for it! • • • #fit #fitness #fitnessmotivation #fitspo #workout #workoutmotivation #motivation #benchpress #chestday #athlete #progress #gym #gymlife #gymrat #gymmotivation #gymselfie #health #healthy #healthylifestyle #strength #training #bodybuilding #powerlifting #weightlifting #gains #swole #cardio #shredded #instafit #instafitness (at North Carolina) https://www.instagram.com/p/BvgDJCth316/?utm_source=ig_tumblr_share&igshid=1x5lj9ilgqq1b

[sprint-harder-than-yesterday]

Took 350 for a 3x3 (rep PR) tonight like clockwork, except for the fact that I tore my running shorts right down the ass crack during my warmup 😂😂😂 Overall it was a great leg session, the weight moved easily, and my core was much more stable after last week’s front squats and the planks I’ve been doing every other day since then. I’ve cut my total squat volume back to make room for more accessories, so we’ll see how this works for the next month or so. • • • #fit #fitness #fitnessmotivation #fitspo #workout #workoutroutine #workoutmotivation #motivation #athlete #gym #gymlife #gymrat #gymmotivation #gymselfie #progress #legday #legs #bodybuilding #weightlifting #powerlifting #health #healthy #healthylifestyle #gains #swole #running #cardio #instafit #instafitness #training (at North Carolina) https://www.instagram.com/p/Bvdd4ylBEWM/?utm_source=ig_tumblr_share&igshid=1f788h2j7fkh

[sprint-harder-than-yesterday]

Simple explosive plyos!! These are great if you’re trying to develop sprinting speed, a higher vertical, or a longer broad jump. This is just one pattern I have in my arsenal; I did these 8 times tonight with about 30-45 seconds rest in between each rep. It’s important to make sure this is done as an anaerobic exercise, which means a full cardiovascular recovery rather than running back and going again immediately. The purpose of this exercise is to train the body and nervous system to absord stress and apply pressure through one continuous motion. By overloading (having a drop-down to begin the movement), the body is forced to engage the entire posterior chain, which is then used to push off the ground and up/forward over a stationary object (the bench). Give it a try on your next leg day! • • • #fit #fitness #fitnessmotivation #fitspo #workout #workoutmotivation #motivation #athlete #gym #gymlife #gymrat #gymmotivation #gymselfie #legs #legday #bodybuilding #weightlifting #powerlifting #progress #strength #running #cardio #shredded #gains #swole #instafit #instafitness #health #healthy #healthylifestyle (at North Carolina) https://www.instagram.com/p/BvYLL8vhAdi/?utm_source=ig_tumblr_share&igshid=1uvwxzzxi762n

[sprint-harder-than-yesterday]

I don’t always flex in the locker room, but when I do, I make some ugly fuckin faces 🤣🤣 mildly decent shoulder workout tonight, not going to complain. Was a little weak on OHP for some reason but other than that everything went smooth. • • • #fit #fitness #fitnessmotivation #fitspo #motivation #workout #workoutmotivation #athlete #progress #gym #gymlife #gymrat #gymmotivation #gymselfie #instafit #instafitness #health #healthy #healthylifestyle #bodybuilding #weightlifting #powerlifting #running #cardio #shredded #gains #swole #training #strength #shoulders (at North Carolina) https://www.instagram.com/p/BvVwa6nB0us/?utm_source=ig_tumblr_share&igshid=1bukaq29lv2fi

[sprint-harder-than-yesterday]

When do you do your accessory work? Before or after your compound movements? Personally, I like to do them after; I get a much better pump and I’m able to focus on my form for the compound lifts a lot better without my legs being exhausted. But it is good to switch it up! Try doing your accessories before your compound lifts on de-load weeks- this is a good time to try it out because you are already doing less weight on the Big 3 than you would be during a normal training week. I might just give it a shot in 3 weeks 😉 • • • #fit #fitness #fitnessmotivation #fitspo #workout #workoutmotivation #motivation #athlete #gym #gymlife #gymrat #gymmotivation #gymselfie #training #powerlifting #weightlifting #bodybuilding #progress #legday #strength #health #healthy #healthylifestyle #cardio #running #shredded #swole #gains #instafit #instafitness (at North Carolina) https://www.instagram.com/p/BvUD2r5BShB/?utm_source=ig_tumblr_share&igshid=1ilbolxz0qyj7

[sprint-harder-than-yesterday]

Mannn what I would give to be this shredded again! Jk 😂 I’m not minding the fluff right now, so long as my strength keeps getting progressively better by the week. I’ve debated pushing up to 215, but I’ve also decided to just let the chips fall how they may (being ~204lbs currently). Obviously I will be cutting down to 195 or better before the combine in July, so it may be advantageous to train with a 20 pound natural weight vest until then since sprinting is involved. 🤷🏻‍♀️🤣 • • • #fit #fitness #fitnessmotivation #fitspo #motivation #workout #workoutmotivation #athlete #gym #gymlife #gymrat #gymmotivation #gymselfie #progress #strength #instafit #instafitness #health #healthy #healthylifestyle #gains #swole #shredded #cardio #running #training #abs #bodybuilding #powerlifting #weightlifting (at North Carolina) https://www.instagram.com/p/BvS1szlBlkc/?utm_source=ig_tumblr_share&igshid=k33sktuqw17p

[sprint-harder-than-yesterday]

The good gym lighting never comes easy 🤷🏻‍♀️😂 • • • #fit #fitness #fitnessmotivation #fitspo #gym #gymlife #gymrat #gymmotivation #gymselfie #athlete #workout #workoutmotivation #strength #training #bodybuilding #powerlifting #weightlifting #cardio #shredded #instafit #instafitness #health #healthy #healthylifestyle #gains #swole #progress #running #strengthtraining #growth (at Charlotte, North Carolina) https://www.instagram.com/p/BvR7sPCB8tI/?utm_source=ig_tumblr_share&igshid=1kmuus8gvu8w

[sprint-harder-than-yesterday]

Well...never thought I’d post a #fail video but there’s a first time for everything 🤷🏻‍♀️ Having pulled 465 the other week with no difficulty on mixed grip I thought 500 would be within my range tonight but you can never truly gauge your strength until you try! Soon enough I’ll be looking back at this video saying, “damn I really thought that shit was hard.” And that, my friends, is why we lift 💪🏻 • • • #fit #fitness #fitnessmotivation #fitspo #workout #workoutmotivation #motivation #gym #gymlife #gymrat #gymmotivation #gymselfie #progress #strengthtraining #bodybuilding #powerlifting #weightlifting #deadlift #athlete #gains #swole #instafit #instafitness #running #cardio #shredded #health #healthy #healthylifestyle (at North Carolina) https://www.instagram.com/p/BvQgcxoh6me/?utm_source=ig_tumblr_share&igshid=1d6h3236c0kvr

[sprint-harder-than-yesterday]

Last set after 5 sets of front squats (first time doing them in 2 years) and 2 prior sets of 8 at 275. In total, the workout was: 5 sets 12,10,8,6,6 front squat 185-225lbs 3x8 with 275 on back squat It’s crazy what reinventing your normal routine does, regardless of the day. I noticed I’ve had some core stability issues with the heavier back squats, so incorporating front squats with a back squat burnout at the end is a good way to identify weaknesses and make progress at the same time. • • • #fit #fitness #fitnessmotivation #fitspo #workout #workoutmotivation #motivation #gym #gymlife #gymrat #gymmotivation #gymselfie #athlete #strength #training #powerlifting #bodybuilding #weightlifting #gains #swole #instafit #instafitness #legday #health #healthy #healthylifestyle #running #cardio #progress #shredded (at North Carolina) https://www.instagram.com/p/BvNMtRPh1JC/?utm_source=ig_tumblr_share&igshid=1bmwy55jdkyhc

[sprint-harder-than-yesterday]

Currently sitting at 202 pounds on this de-load week. Not sure if I’ve ever been less lean but I’m not hating it as much as I thought! I’ve had pretty good strength gains the past few months and honestly, the 10 pounds I’ve put on in the past 4 weeks is simply from making sure I eat 3-5 meals a day. I used to only eat 2 not because I was lazy but because I never recognized the fact that your body can be hungry without telling you. I think a lot of people struggle with this; the body doesn’t release ghrelin (hormone that triggers hunger) evenly in some people. Sometimes I wake up starving but cannot eat more than a biscuit or a cup of coffee without feeling full and bloated. Other days I can’t eat enough food because I’m constantly hungry. It just comes down to genetics and lifestyle. Force feeding sucks but what doesn’t suck is being able to have a steady progression in both strength and size in the gym. 💪🏻 • • • #fit #fitness #fitnessmotivation #fitspo #gym #gymlife #gymrat #gymmotivation #gymselfie #athlete #workout #workoutmotivation #strength #training #bodybuilding #powerlifting #weightlifting #cardio #shredded #instafit #instafitness #health #healthy #healthylifestyle #gains #swole #progress #running #strengthtraining #growth (at North Carolina) https://www.instagram.com/p/BvDx0fZBc9m/?utm_source=ig_tumblr_share&igshid=t8zdfp8twd48