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AWESOME meet this weekend at the USPA Tri-City Classic. Very proud of my 4 first time lifters. They won 3 first place and 1 second place and set 4 state records. All of these guys performed like veterans and showed off the years of work they have put in. Great job guys 👏 @alfonsdovana @jedbearnerd @stow_show @andrew_stbernard It was a well ran meet from @gbrewerpower with some high energy competitors who made the environment great as always. #powerlifting #squats #benchpress #powerbuilding #powerliftingmotivation #powerliftingcoach #onlinecoaching #uspapowerlifting #sleestrength (at Columbus, Georgia Convention & Trade Center) https://www.instagram.com/p/CqjriU0NroT/?igshid=NGJjMDIxMWI=

Reps for the preps 315 x 8 paused top set 2 set up tips to do for bench: 1. Get on your traps 2. Grip the bar correctly by turning your hands in so that the bar enters the hand on the thumb meat and exits toward the outside palm. (at Gravity Fitness) https://www.instagram.com/p/CqCePNTOxgU/?igshid=NGJjMDIxMWI=

Arm Day Formula 2 triceps exercises + 2 biceps exercises + 1 brachioradialis or brachialis exercise You can do up to 3 exercises each for triceps and biceps. I’d recommend going back and fourth between triceps and biceps exercises most of the time. Make every exercises for each muscle group a different grip and angle. 3 to 5 sets of 10 to 15 reps Use intensity techniques like AMRAPS, supersets, drop sets, rest pause sets, and slow tempo. 45 to 90 secs rest periods (at Gravity Fitness) https://www.instagram.com/p/Cp86mC-NPcE/?igshid=NGJjMDIxMWI=

Lower Day 1 A Paused SSB Squat 3 x 5 B SSB Stiff Leg Good Mornings 3 x 5 + Isolation exercises 5 x 15 Another day, another quarter. SSB stiff leg good mornings are probably a top 3 hamstring/posterior chain builder. Give them a try to get a dump truck 🛻 (at Gravity Fitness) https://www.instagram.com/p/Cp4OvKHMhpd/?igshid=NGJjMDIxMWI=

What a Bench Session 🆙 Final and heaviest week of the cycle before a deload. I was originally not satisfied with with my work during this session but that was irrational. It was a good one. Everything is getting bigger and stronger so I’m happy. A 5 x 3 w/ 315 Paused + Doubled Minis 365 at the bottom 385 at the top B 2 Board Paused 365 x 3 405 x 3 I really enjoy working with and have had good success helping people with shoulder, low back, and knee injuries reduce or eliminate their pain and lift heavier and better than before. DM me if you are dealing with any of these issues and they are getting in the way of your success. #powerlifting #bodybuilding #benchpress #chestday #conjugatemethod #onlinecoach #sleestrength (at Gravity Fitness) https://www.instagram.com/p/CpRUL-gNU0T/?igshid=NGJjMDIxMWI=

Back Day Whether your a bodybuilder, powerlifter, strongman, whatever… I’m a big fan of having a targeted upper back day. If all you’ve ever done is slap a row or pulldown at the end of another workout and considered that your main back work, you are unlikely to get great gainz in the back department. Back is essential for all. Give these great exercises a try some time A Incline Supported DB Row B Neutral Grip Shoulder Width Row C Overhand V Handle Chest Pull D Reverse Pec Deck Fly 5 sets of 20 reps, starting at a 5/10 hard on progressing to 10/10 hard last set. 1 to 2 mins of rest. Big stretch on eccentric then great thoracic extension on the concentric. Taking a few new one on one online coaching clients. Link n bio. Please reach out with any questions :) #backday #powerlifting #bodybuilding #rows #barbellrows #bigbackworkout #onlinecoaching #sleestrength https://www.instagram.com/p/CpOiNU5NRbR/?igshid=NGJjMDIxMWI=

Arrrrrm 🏴‍☠️ Day The only things big arms don’t go well with are normal sized blood pressure cuffs and non stretchy sleeves Give these exercises a try. Use a 3-4 sec eccentric and a good squeeze at full contraction. Ex 1: Underhand V Handle Pushdown Ex 2: Close Grip EZ Bar Cable Curl Ex 3: EZ Bar JM Press Do 4-5 sets of 12-15 reps and your arms will explode 🤯 Looking to take things to the next level? I’m taking on a couple new clients for online coaching. #armday #bodybuilding #powerlifting #powerbuilding #thepumpisthecure #sleestrength https://www.instagram.com/p/CpG2JXuN356/?igshid=NGJjMDIxMWI=

Been trying to follow the Six Pillars of Physical Success. Not everything is an A but holding it together. 272#s #sleestrength #strengthcoach #powerlifting #bodybuilding #powerbuilding #onlinecoach https://www.instagram.com/p/Coo96XYuWTl/?igshid=NGJjMDIxMWI=

Arrrrrrrms Matey Give these 2 exercises a try A EZ Bar JM Press B DB Cross Body Hanmer Curls Do 5 - 6 sets of 12 reps for a killer pump and to bench more. (at Gravity Fitness) https://www.instagram.com/p/CogotBbNqot/?igshid=NGJjMDIxMWI=

Deadlifts Thank you @alfonsdovana for taking vids every workout. (at Gravity Fitness) https://www.instagram.com/p/Cn0pIv-NXpE/?igshid=NGJjMDIxMWI=

Started a new 4 week training cycle today. 4 weeks until the heavier weights come back. Let’s talk about chest training (not to be confused with getting a bigger bench)… 1. Pick 3-4 exercises. If you can do more for the chest, you aren’t training very intensely. 2. Warmup your rotator cuffs. 3. If isolating your pecs is tough, start with a fly to build your mind-muscle connection. 4. Use different angles. 5. Use different tension types (barbell, cable, DB, machine). 6. Maintain a strong thoracic extension throughout to maximize chest and minimize front delt and bicep 7. Use a controlled tempo (3 secs down, hard chest squeeze up, and a held squeeze at the top for 1 sec is great) 8. Imagine pushing yourself away while you press or fly and into the seat pad. 9. Remember, if you’re training to get your chest bigger, it’s not about doing as much weight as possible, it’s about using the exercises to stimulate your pecs. Example: A Paused competition bench B 30 degree Incline DB Press C 45 degree cable incline fly #bodybuilding #powerlifting #chestday (at Gravity Fitness) https://www.instagram.com/p/CngDtFgtWse/?igshid=NGJjMDIxMWI=

Back Day This has been a massively productive training cycle. Technique, strength, stability, and size have all moved upward. It’s a deload this week but the back was still killed with the precision of a ninja. Like always: Big stretch of the targeted muscle during eccentric, hard contraction on concentric, and a short held squeeze on with thoracic extension. A Hammer Strength High Row B Close Width Overhand Pulldown C Standing DB Shrug D High Cable D Handle Rear Fly All sets of 12 #bodybuilding #powerlifting #powerbuilding #backday #rowsforthehoes #sleestrength (at Gravity Fitness) https://www.instagram.com/p/CnQiJigNk4j/?igshid=NGJjMDIxMWI=

Chest Day It’s a deload from bench so it was all about training the chest with orgasmic contractions and the pump. When hypertorphy is the goal, tempo, focus, technique, and absolute dominating control of the weight with the targeted muscles is key. I would recommend just moving a weight from A to B while cranking out as many reps with as heavy as a weight possible to build muscle. Yes, in the beginning with this style, you will get newbie results. After those newbie gainz come, are you able to take training to the next level? This is possibly the number one mistake I see with intermediate lifters. Many intermediate lifters almost never get to advanced because they get hurt from still lifting the way that got them from a beginner to intermediate. As your get bigger, stronger, and older, you will get hurt training sloppily. It could be sloppy technique or a sloppy program. Most of the time, it is both. After years of being hurt by what you love, most will eventually not physically be able to train anymore and the journey is over. Nothing works forever, your approach must change as you and everything else changes. Grow in every facet. (at Gravity Fitness) https://www.instagram.com/p/CnOLHBitiwF/?igshid=NGJjMDIxMWI=

Strongman / Conditioning A Farmer’s Carry 215 per hand B Zercher Carry 225 bar weight C Seated Calf Raise 5 runs/sets of each. First week of many on farmer’s carry. Working up slowly on weight over the next 6 weeks to about 300 per hand. Shins have always been a weakness for me so excited to get them trained up. #strongman #farmerscarry #powerlifting #bodybuilding #powerbuilding #strengthtraining #cardioworkout #sleestrength (at Gravity Fitness) https://www.instagram.com/p/CnKzryOJdA9/?igshid=NGJjMDIxMWI=

Squats and Legs Week 3 of the training cycle. Technique and focus have improved massively since week 1 on all of these paused lifts. Really excited for the heavier weights again when they come back in. Body and mind feel great. A SSB Paused Squat 3 x 5 B Lying Leg Curl 4 x 15 C Leg Extension 4 x 15 Taking set 4 to failure on exercises B and C. The pump was real. 50% off one on one coaching until Jan 30th. DM or email me to talk about your goals for FREE if interested in taking yourself to the next level. #bodybuilding #powerlifting #powerbuilding #squatday #pausedsquats #ssb #legday #sleestrength (at Gravity Fitness) https://www.instagram.com/p/CnGNmzQNL6N/?igshid=NGJjMDIxMWI=

Big arms make everything better. A few of the arm exercises from yesterday: A Underhand D Handle Tricep Extension B Machine Preacher Curl C Shoulder Width EZ Bar Curl All 3 sets of 15 reps with a 4th set to failure. Big emphasis on holding the squeeze at peak contraction and controlling the eccentric. #bodybuilding #powerlifting #armday #thepumpisthecure #powerbuilding #sleestrength (at Gravity Fitness) https://www.instagram.com/p/CnFS2hzpfHM/?igshid=NGJjMDIxMWI=

Deadlift and Back Training A Paused Deadlift 3 x 5 B D Handle Seated Cable Row 3 x 15 C Plate Loaded Low Row 3 x 15 D Standing DB Shrug 4 x 15 3 Points of Emphasis: 1. Don’t unlock you hips at lockout and let the bar go uncontrolled back down to the ground. Really control the eccentric and 2. Use your legs, not your hinge, to move the weight up and down. 3. Really stretch the lats on your rows during the eccentric and end the concentric with very good thoracic extension and squeeze #powerlifting #bodybuilding #backday #deadlift #powerbuilding #pauseddeadlifts #strengthtraining #sleestrength (at Gravity Fitness) https://www.instagram.com/p/Cm-fwd3t_6W/?igshid=NGJjMDIxMWI=