Hammies on 🔥 with 20kg dumbbels. Oh the fun I'm going to have walking tomorrow 😂😂 Programming by @teamrafe
Here’s what I’m calling “The Peach” 🍑...and yes it’s a booty focused lower body workout bc in all honesty it’s my fav day of the week!
Oh and this one might be my new all time favorite!
I start with the heaviest lift bc I need the MOST energy to do it. Next follows more strength, a hypertrophy superset for muscle growth, and lastly a killer finisher to get the heart rate up and put my endurance to the test.
🍑 Sumo Deadlifts 4x3-5: HEAVY! Think of squeezing the shoulder blades down and back, having a tight core, and driving the heels down to the floor to stand tall. #
🍑EMOM (every minute on the minute): Set a timer for 1min and 10 rounds. When the timer beeps complete the reps for the first exercise. For the rest of the min that’s your rest time. Second beep start your second exercise doing the same thing. 5 rounds for each equally 10 total mins.
2a. Hip thrusts 5x10
2b. Sumo RDLs 5x10
🍑 Lateral step downs 3x12/s: this movement is very controlled. Push the hips back to just lightly tap the toe on the floor before squeezing your butt cheek to stand up. 🍑 Lateral jumps 3x12/s: focus on landing and balance. Controlled.
🍑 6min AMRAP FINISHER: set a timer for 6mins. Complete as many rounds as possible, while keeping perfect form, within that time.
Goblet squats x10
KB swings x15
Frog pumps x20
Shoutout to @coachkevdineen for the EMOM inspiration! And @jsricca1001 for killing it first. She made it look easy but in reality it’s BRUTUL!
Much love, Lar ❤️ #lariscylifts#tinybutmighty#trainer#dancer#booty#happytuesday#structurepf#legday#itsmyfavoriteday#performbetter#fitness#peachy#deadlifts#gym#muscles#workout#gymshark#gymsharktrain#onepercentbettereveryday#challengeyourlimits
Strength training will always be in our programs. 🏋️ -
If done correctly, not only can you increase your overall strength but also -
• Build muscle • Increase your metabolism
• Increase bone density
• Decrease body fat -
Try our classes today if you're chasing one of these benefits. 💪
Conventional Deadlifts: 4x5 w/ 240 @ 6
Snatch Grip Block Pulls: 3x6 w/ 205 @ 5
This gym has no AC and it had to be about 100 degrees in here. I was dripping sweat after my first set but weight moved well. Feels foreign pulling from the floor but next week will be better.
Dead lifts are the best fucking lifts 5/3/1 follow the fucking program 385x5 #loyal 🏋️🏋️ #deadlifts
Over Head Press /Dead lift split day 2
Quick SHOUT OUT ! post to @cerberus_strength_usa 💪💪💪 This company is absolutely amazing I ordered some wrist wraps and this t shirt and let me just share something with y'all!!!...
Fort this is not a plug for marketing I am absolutely behind this company and I like supporting those involved in strength sports!! Okay HERE WE GO!!!!💪💪💪💪🏋️🥩 1. Customer service is amazing...as soon as I ordered my stuff I was sent an email from a PERSON not a computer a really person letting me know that if I needed anything to please let them know!! 💥💥 Awesome!!! 2. The wrist wraps are probably the best quality I have come across I got the performance wrist wraps at 24in and the stability is perfect for what I need!!! And the final thing I am 6'3" 320lb...with that in mind read below... Lol
3. This D @mn shirt is amazing ! @cerberus_strength_usa makes apparel for athletes !! This shirt is definitely #bigmancertified !!! That is all!!!💯💯💯 So once again thank you @cerberus_strength_usa 💥💥💥💥💥💥💥💥💥💥💥
Bench has me feeling I M M A C U L A T E
Bench: 5x5 @ 190lbs
OUUUUUUUU CHILE THINGS ARE COMING TOGETHER
455 ➡️ 500 ➡️ 545
Warmups on the way to 585
Descents started to slow down after 500. Whip got to be a bit much (you can see this after I finish the 500). Searching for depth on the 545/585 instead of mailing it like I did on the warmups. The good news is that if I can push this weight on this trash equipment there are bigger things in store.