I remember a few years ago this beauty was one of my students for two weeks.
She then was an athlete of mine for several months where I programmed her powerlifting training that she followed and never complained.
Dedication, perseverance, commitment, grit and overall pure passion for what she loves - she made sure nothing stood in her way.
She dealt with set backs and adversities - some training sessions weren’t perfect, life itself wasn’t always pleasant but she made it work.
Every powerlifting meet she has competed in the past, she has placed.
This recent powerlifting meet, today with USAPL - she placed 1st in her weight class and I could not be more proud of her.
Her current coach, routine, habits, heart, and support system have all contributed to her success and her love for this sport will continue to lead her to countless paths of success.
I am so proud of you @miss_vanessa_g
Lol for not lifting for the longest time due to medical reasons, school, and handling more obligations, we are back baby. I tried to find peace with running and other “low intensity” exercises, but the iron will always be my bread and butter. It’s what helped me build confidence through the years, especially at the genesis of my journey. It feels so damn good
Well shit probably nearly popped something whilst trying to tense my arms after a good workout 🤪 (and let’s appreciate angles cause tbh my arms look a lot more like sticks irl 😅😂) still sick and my antibiotics don’t seem to be wanting to work .. but felt heaps better getting a upper bod workout done, left arms still noticeably weaker than my right but with more isolation exercises hopefully we can suss that one out ☺️ ⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀Upper bod routine:
Superset 1; 12x4
▪️Side Lateral Raises⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Front Lateral Raises ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Superset 2; 12x3 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Bent over bench row ⠀⠀⠀⠀⠀⠀⠀⠀
▪️Standing plate row
Triset 1; 10x3 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Lat pull down; wide grip ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ▪️Lat pull down; narrow grip
▪️Lat pull down; reverse narrow grip ⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀
▪️Pull down with rope behind head; 10 x 3
▪️Single arm bent over pull down; 12 x 3 ⠀⠀⠀ ⠀⠀⠀ ▪️Cable lat pull overs; 12 x 3 ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀ ▪️Assisted Pull Ups; 12 x 3 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And because I wasn’t ready to leave just yet lol I ended this with the stair master, 5 mins fast paced, 5 mins kickback and 5 mins slow paced, skipping a step ☺️ makes sure you leave super sweaty and increases ya heart rate a lil more 😋 if you’re not incorporating upper body days, girl you’re missing out 🤷♀️ •
Pulled 200lbs on deads for my AMRAP tonight and got 10!
Squats were just an accessory tonight. 145lbs×3×5, last set shown.
Also, I worked a little on rack pulls as well. I did them a little higher because my sticky point on deadlifts is pretty high, and I decided to try 315. Just to hold the weight in my hands felt absolutely fucking amazing. 🤙