Bench, squats and deads all in the same day? And with 80-85%? I’m in 😍 (and able to see all the things I need to work on more clearly 😂) #likeactuallypausingforthreeseconds #sorrykiefer _ Beefy bod built by bagels and powerlifting, encased in @lululemon. Programming by @kieferlammi.
Instructions for this week 👊🏻
This week’s #blrsweatsessions 💦 _ I see you 👀 and saving these workouts. Tag me when you do them, will ya? I wanna 👀 too 😉 _ A. Bike/incline walk/row/ski x 5-10 minutes - Then 3-5 rounds of: B1. KB deadlift x10 B2. Inverted row x10 B3. Med ball slam x10 B4. Foam roller bodysaw x 10 _ C. Bike/incline walk/row/ski x 5-10 minutes
Why'd you get started with athletic training? _ Because I figured I wasn't smart enough for medical school... but mainly because boys. _ Why'd you get started with lifting? _ Because I hated the way I looked... but mainly because boys. _ I don't necessarily want to keep remembering why I started. _ I *started* for some - valid - but in the end, short lived reasons. _ [Because you see, doing things (metaphorically or physically) for boys doesn't actually get you the boys it turns out.] _ I *stayed* for so much more. _ Your choices and reasons and feelings are always valid. Vain or not. Legitimate or not. Irrational or not. You don't need to have noble or unselfish reasons for beginning or for continuing. _ Use the powers of whatever it is that got you in the (metaphorical or physical) door. Squeeze everything you can out of it. _ But fuck remembering why you started. _ Reevaluate why you stay.
#sharingstuffsaturday, Bestliferesults style 🤗 Each Saturday during 2018, I'm sharing three totally worth it things: a person/place to follow, a product you’ll like and a post to read (or podcast to listen to) _ A person (sorta) to follow: If you're a dog lover and NOT following @thedogist well you're no dog lover in my book. And if you are a dog lover/owner and follow thedogist and haven't thought about what you would say if he stopped you on the street with your pup than I'm quite positive we can't be friends AND OMG WHAT AM I GOING TO SAY PLEASE TELL ME YOU'VE THOUGHT ABOUT THIS _ A product: I don't parade my curls out all that often, but I stopped straightening my hair back in 2013. I'm no expert (and all too comfy sticking to my messy bun and headbands) but these are two brands of curly girl method approved products I keep in heavy rotation. Admittedly, they're on the pricier end, but I've found them to be generally no-fail options for me, whereas other products.... meh. If you're interested in falling down the naturally curly hair rabbit hole start googling curly girl method and for fucks sake, throw out your straightener 😉 _ A post: This post (search What If All I Want for My Kids is to Live an Ordinary Life via Simple As That blog) struck chord with me this week and it's sentiment is one of the many reasons why I became so disenchanted working in the school system. I couldn't bear to sit through meetings where we discussed a student's fall from a 97 to a 90 or how their performance on the JV soccer team would impact their college standings. Is it any coincidence that most of our conversations and meetings took place with the parents and not the students? Something to think about — especially if you have kiddos, or work with them.
#fridayfitspofallacy: You shouldn't arch your back at ALL when bench pressing. It's terrible for your back _ Here's the deal: arching the back during the bench press does a few things _ 1. It puts the shoulders/shoulder blades in a better position - retracted, depressed & posterior tilted (aka: down and back) - for pressing. Keeping your back flat on the bench makes it easier for your shoulder to round forward as the weight comes down, something we don't want as it puts a lot of unneeded stress on the shoulders _ 2. It'll help you in wedging yourself underneath the bar, making your press stronger _ 3. It decreases the distance the bar has to travel, which helps you press more weight. If you have powerlifting goals, minimizing movement of the bar & maximizing the amount of weight lifted is the name of the game _ There are lots of things bad for your back, like constant repetitive shitty form with any movement. If you already have pre existing issues, or your focus isn't on maximizing your bench press then a HUGE arch probably isn't for you _ Spinal extension is a natural human movement, there's nothing inherently wrong with it. While benching, the load is perpendicular to the spine (as opposed to compressing it, during an OH press) so there isn't extra spinal load being added. This force is NOT the same as if you were standing with a BIG ol' arch & squatting or deadlifting. Laying down minimizes the compressing forces & as the rest of your body is staying relatively the same throughout the entire press, there's minimal shear forces as well _ If you are going to arch ...don't force it. You won't be successful trying to force position you actually can't get into. This isn't about contorting yourself into positions you can't handle. At the end of the day, a less exaggerated arch causing no issues is going to win out over a HUGE arch causing pain _ Swipe to see my flat back vs the arch I'd create for something like dumbbell presses, or, if I wasn't benching PL style vs my PL arch. It's important to see the arch is coming from my upper AND lower back. It’s also important to see regardless of how big the arch, my glutes are anchored to the bench each time
#thursdaytechniquetweak Can you spot the difference in these dumbbell bench presses? 🤔💪🏻 _ I’m only using one arm here, but this applies to 2 handed presses as well. _ On the left: my upper arm is out wide to the side. If you were to look at it from a bird’s eye view, it would be creating half of the letter “T”, or a cross. _ On the right: my arm is at an angle to my torso. If you were to look at this position from the top, you’d see half of an arrow. _ When benching (and with push-ups, btw) you want more of an ⬆️ shape not a ✝️ shape to put your shoulders in a healthier and safer position.
And then I showed up to class wearing a T-Rex T-shirt I refused to take off. The instructor gave me an ultimatum: change into the leotard and stay in the class, or, don’t change and have to leave..... _ ✌🏻 ballet.
Hey hey it’s #workoutwednesday and #bestliferesultsworkouts time. These 5 exercises would be 👌🏻 as a circuit at the end of your workout to really blast your upper bod, especially if increasing your chin-ups is a goal of yours. You can certainly use as a stand alone workout too, or, in combination with another circuit. _ A. Face pulls 2-3 x 15-20 B1. Eccentric chin-ups 3x 2-2-2 B2. Push-ups 3x8-10 C. Band assisted chin-ups 2-3x10 D. Hollow hold variation 2-4x 15-30 seconds _ Questions? Ask me! Try it? Tag me!
Tuesday how-to: measure your aesthetic progress (if changing your body composition is something you're currently focusing on and something important to YOU) _ Answer: by not relying on infrequent readings of only one type of data _ My clients focusing on fat loss goals keep track of their progress *frequently* in multiple ways: photos, measurements, scale weight AND gauges of their sleep quality, energy, stress and hunger, as well as their workouts (how much weight they're lifting, etc.) We use both objective and subjective data. _ Subjectively, gauging progress by just how you feel is great.... until you have a bad day or week or two weeks. Our brain likes to play tricks on us. Our eyeballs too. And on their own, our brains and eyes aren't completely reliable sources. Having objective (numerical) data is helpful to back up (or refute) your subjective opinions. Feelings are too finicky AF to use alone. _ Scale weight* = taken 3-4x a week, if not daily. In the morning, before eating or drinking and after going to the bathroom. Use the same scale every time if possible and be in the nude, or in similar clothing each time. _ Measurements = Taken 1x/week or 1x/2 weeks. Using stomach (at your bellybutton), waist (where you wear your belt/standard rise pants), and glutes (widest part) can get you started. _ Photos = I like 1x/week photos to help lessen the chance of having a bad/bloated/sick/crappy/whatever photo day _ Of course, you are worth more than numbers. Objective data doesn't say a damn thing about what type of person you are and it doesn't measure a lick of your worth or value. There's only meaning to what we give meaning to. If you've been fearful or hesitant to use numerical data to track your progress, how come? Where did that mindset come from? How is it serving you? You don't have to use a scale, or measurements to make progress, of course. But if you aren't making the progress you are hoping for, and you aren't using any methods to track that progress.... could you consider trying something different? _ *I’ve actually got a lotttttt to say about scale weight. You interested? 🤔
Still valid. What are yours??
Definitely not KB skilled. Definitely a person of my word. Yesterday’s blrsweatsession as promised. My happy feet included 🤗 _ A. TGU 2-3 x 1-2/side (1 per side shown) _ B. Single arm clean —> OH press —> OH reverse lunge —-> 1/2 kneel OH press —> stand, single arm swing to switch & repeat on the other side x 2-5 rounds (2 rounds shown) _ C. 2 handed swings x 10-10-10 (do 10 swings, rest 10 to 20 seconds, do 10 swings, rest 10-20 seconds, do 10 swings).