Strength_training Community

Ntxiv Zog Rau Koj#

Grip N Rip

Tshiab tswj hwm nce PR log bar boiiiiiiiiiii (nce ze rau kuv lub cev hnyav bishhessssss) Tsis tas li, qee qhov chalk, no yog 100% raw

Rau Cov Nyuaj

Anderson Squats...yog bottom up squats yog nyuaj tab sis tsis ntseeg tau tias nws mus zoo li ntawd uas kuv kawg tau ua haujlwm txog 95% ntawm kuv tam sim no 1RM. Pheej yuav squat ib qho PR rau hnub Saturday tom ntej. Kang Squat PR lub limtiam tas los, ua high bar Bulgarian Split Squats hnub no, uas… read more

ASMR

Tus Neeg Qhuav Tswv Yim Loj Lub sijhawm kawg kuv tau ua qhov hnyav deadlift rows kuv tau ua 225 rau 2, ob zaug, thiab hnub no kuv tau ua qhov 100kg/220lb row 2 sets ntawm 3 thiab qhov ntawd tsuas yog vim kuv nyob rau hauv ib lub limtiam deload nrog squatting yog li kuv yuav tsum tswj hwm qhov… read more

Welp...

Tsis muaj chaw thauj ntxiv lawm lol Kuv xav tau ntau 45s, lossis, 100lb phaj

5kg PR

Kuv tsuas pib ua qhov kev txav no hauv lub caij ntuj sov, vim kuv tsis tau hnov txog nws tab sis kev sib txuas ntawm frog squat nrog good morning yeej pab kuv nce qib sai dua nrog kuv ib rep max low bar squat. Muaj ntau txoj kev txav uas koj tuaj yeem kawm kom nce koj squat, thiab qhov no yog ib…( kho dua lawm ) read more

Nplai

Kuv xav kom kuv nplai muaj zog ntxiv. Yog li 9kg ntawm 2xBW, txawm tias qhov hnyav no khiav tau yooj yim. Tsis tau ua Zercher deadlift li kuv ua hnub Friday (1.5xBW), kuv ua Zercher squat (sumo deadlift, hinge thiab so bar rau quads, hook elbows thiab sawv)

Cia Nws Ua Ntej

Thaum koj yog ib tug masochist, koj pib nrog Nordic hamstring curls, tsim kom muaj ib tug hnyav kang squat single, tom qab ntawd ua 5x5 frog squats, 6x6 Bulgarian split squats, 4x12 OmniStrap hamstring curls, tom qab ntawd tig tus noog rau koj quads nrog 4x8 reverse Nordic curls uas yog bodyweight… read more

Tsis zam txim

Lub log bar yog qhov tsis zam txim ntau dua li Zercher lifts thiab koj tsuas yog yuav tsum tawm tsam ntau dua.

Puuuuuusssshhhhhhhh

Koj yuav tsum dhau mus. Cluster sets (log presses ring pull ups mus rau weighted dips) ncaj mus rau heavy super sets (push press nrog log mus rau heavy 5x5) Koj yuav mob tab sis muaj zog dua. JulyBody ua cov hloov pauv phaj uas tuaj yeem mus rau txhua bell

Lub cev hnyav

Tom qab Nordic hamstring curls, qhov tshiab 1RM swuat PR, thiab 8 Rep Max squat PR, kuv tsim kho kom txog rau kev nqa kuv lub cev hnyav

Zercher

Kuv tau ua ntau dua qhov kev nqa hnyav dua li kev so lub bar rau kuv cov knee, thiab sawv, tab sis kom tshem tawm, txo qis thiab sawv rov qab, kuv zoo siab uas kuv ntxiv 25lbs rau qhov kuv ua ob lub lis piam dhau los. 225lbs, 102.2kg, lossis, ib qho me ntsis dhau 16 pob… read more

Hurricane

Zoo kawg nkaus core builder, thiab adductor grower lol tau kuv pulling blocks hung, thiab ob 25lb plates. Xaj ntau ntxiv hanging straps los ntawm GripGenie kom tau ntau dua wobble. Kuv tsis muaj hurricane bar tab sis kuv nyiam cycling no hauv box squatting thiab regular low-bar squatting. Ua ob qho… read more

Tshiab

Kuv tau kuv lub rooj txhawb tshiab rau hnub Friday, siv nws hnub no. Kuv tau sau tseg qhov no ua ntej tab sis tsis yog kuv cov txheej txheem ua haujlwm. Nws tuaj yeem siv tau ntawm peb qhov ceg sib txawv. Cov txhais tes yuav cuam tshuam me ntsis tab sis nws fold tau zoo heev.

Tso siab rau cov yeej me me

Kuv yuav muaj kev phais nraub qaum kom kho cov hlwb hauv kuv txhais ceg yog li kuv yuav tsum txwv tsis pub nqa ntau npaum li cas. Tab sis no yog kuv tuav 120kg txawm li cas los xij.

Boooooooost

Nce koj qhov kev xeem dawb; kawm hnyav nrog cov reps siab & qis, tsis txhob ua txhaum kev kho. 6 sets ntawm 6 weighted pull ups tom qab 6 sets ntawm 8 weighted dips, xaus nrog 6 sets ntawm 17 hip hugger rows. Cluster sets hauv ib qho chaw rau kev noj qab haus huv ntawm cov joints

RDL yog ib txoj kev ua neej

Hnub twg kuv hloov mus rau qhov hnyav. Thaum kuv kawm tau qhov zoo tshaj plaws, kuv yuav tsum tsim kho kuv RDLs. Kuv yuav ua 4x12, thiab yog tias 4th set kuv tuaj yeem ua 15, kuv mus rau qhov hnyav. Almost rau kuv lub cev hnyav nrog qhov volume ntawd. Hnub twg 15lbs thiab nws yuav yog lub cev… read more

Zercher

Txawm li cas los xij, kuv xav tsis thoob tias kuv lub hyper extension bench tau qhuav hnub no, txawm tias kuv lub keg uas tsis muaj zog heev...kuv tseem zoo siab tias kuv tau nqa qhov no los ntawm hauv av. Zercher deadlifts yog cov khoom tsim kho nraub qaum zoo kawg.

Lub Hom Phiaj

Koj cov hom phiaj yog dab tsi thiab koj deadlift li cas 🏋️‍♂️🏋️‍♀️

Nyeem

3 lub hlis tsis ua haujlwm tau 5lb PR

Hy

Kuv tau BGE

Kuv yeej xav kom lawv ua ib qho hnav lossis ib qho beanie nrog ib qho leather patch nrog qhov tsim no vim tias qhov no yog qhov txaus luag thiab lom zem heev. Qhov no yog kuv lub t-shirt tshiab uas kuv npaj yuav hloov mus rau hauv ib qho tsis muaj tes, uas muaj xws li kev nthuav tawm thiab rov hem… read more