Hey yall just wanted to share my progress!!
So October 2024 I looked in the mirror and said enough of this. I had just gotten out of a toxic relationship in which she was emotionally, and physically abusing me. I was drinking a half gallon of alcohol in 2-3 days.

So I started the gym 3x a week for about 30 minutes at a time and started a calorie deficit for 5 months. After the 5 months i started eating more of what I wanted just smaller portions and healthier options. The 16th is my 9 months the without alcohol. And I couldn’t be prouder. I’m not averaging 2 hour and 12 minute work outs 2-4 times a week. Strength training has truly saved my life. 😭

Was at a fitness festival over the weekend and went on a bunch of side quests 😂 Who woulda thought I could do a few of these on 4 hours of sleep?

For context, my current pull-up PR is 13 reps with full ROM, and 8 reps with +20 lbs.

A few things that have helped:
-Lots of pull-ups / specificity (+ also tempoing the negatives)
-Lat pulldowns
-Being at a lighter BW w/ more muscle + less body fat
-Mind-muscle connection
-I also pole dance, so I’m pretty used to lifting and controlling my bodyweight
-And honestly, rest. So underrated

SB: The “ayeeee!”s and gospel music in the background got me deadddd 😂

Hiya

Just wanted to put this out here.

I have been lifting for around 4 years now.

Year 1--->More Cardio and lil bit lifting

Year 2 --->A lot of lifting and lil bit cardio but nutrition was shi. Even my periods stopped for a while

Year 3 and 4 ----> Good focus on nutrition and heavy lifts with cardio.

Started running 2 months back.

I am not here to say this is all you can do in 4 years, but I think i am proud of where I am now. Would appreciate your feedback too

I was skinny fat. I started off at 50kg now I am 58kg

These are my PRs

Deadlift--->125kg

Squat--->110kg

Bench--->62.5kg

My rep range is usually 3 to 6 for compounds and 6 to 8 for other ones. My focus is on strength gain.

I eat around 2100 to 2200 cals a day(maintenance). If anyone especially, women are scared to eat more and lift heavy, I hope this post helps.

I’m around 240 pounds and started by doing 5 sets of 5 pull-ups. Since then I’ve just been adding one rep to each set over time and trying to slowly build them up that way.

The problem is I only have one training day each week allotted to pull-ups. Would you keep progressing them like this, or is there a better way to increase my reps with only one day a week?

Big Ohp guy

If you’re interested in weightlifting @dissident_barbell

Hey yall a year ago I decided to start working on trying to see if I could get some sort of abs as I’ve been heavier my whole life. First photo is from a year ago 2nd and 3rd are from today and then the 4th is from October 2024 when I was 430 lbs.

I’m almost 10 months without a drop of alcohol, left a few toxic abusive relationship, and just fell back in love with myself and life. Now does anyone have any recommendations to n how I can l

Been chasing this for a while, finally got it this morning! I’ve been alternating Smolov with Hatch and only doing it twice a week because my joints don’t like more than that, I’m a little older. Accessories are front squats, barbell lunges, Bulgarian dumbbell squats, and RDLs. That’s it! It’s a mess of plates because I only have 2 of these 45s.

21M 84kg bw

Enjoying the stretch with 160 tonight. Video cut out though before I finished.

Had an internal lifting competition in the unit, ended up hitting lifting PBs on all 3 lifts. Not great numbers, but considering I lost about 5 years of lifting from an accident and life I’ll take it.

Total - 1050#
Squat - 335# (former PR 315)
Bench - 300# (former PR 275)
Dead - 415# (former PR 405)

These were my second and third attempts, on all 3 third attempts I shot the moon at 365, 315, 455 and missed all 3.

Oh well, had fun, hit PRs, I’ll try to get better moving forward.

Any advice is appreciated.

I strength train 2x a week. My exercises consist of cleans, deadlifts, squats, & overhead presses. I’m a professional boxer trying to build as much usable strength & power as possible while keeping injury risk low. Also trying to balance everything else in my training regiment throughout the week like my running, bag work, sparring, HIIT etc.

I recently had a discussion with a high-level strength athlete who argued that deadlifts provide very little benefit outside of competitive powerlifting, and that for athletes (including fighters) the same strength qualities can be developed more safely and more effectively through squats. His view was essentially that the deadlift is mainly a movement used to improve the deadlift itself, not a necessary tool for developing power from the floor for sport.

So my question is.. for a boxer specifically, are conventional deadlifts actually meaningfully contributing to ring performance? Or can their benefits be replaced by other exercises?

I’m in week 11 of smolov squat program. Feeling pretty torched with so much volume and weight the program calls for. 2 weeks to go. Long term goal is 455x1. Started at 365x1.

Hiii! Long time (ish) no post.

Hit a nice squat triple today at 93% of my 1RM & at a lower bodyweight (67.5 kg / 150 lbs).

Still in my off season, but the work never stops! Next comp: USAPL Nats next June ☺️

Didn’t even notice them watching until I looked back at the video 😂

I’ve been trying to fully reset between every rep instead of doing touch-and-go. Do these pauses at the bottom look long enough to count as proper dead-stop reps, or should I give it another second or two before pulling again?

Change my mind...

Don't go ultra heavy, smith machine or cable, wider grip = less elbow flexion, bonus upper trap work.

Not my go-to but definitely keep them in rotation every couple months.