Ellie Silvers Fitness in Sydney, Australia | Gym/Physical fitness centre

Ellie Silvers Fitness

Locality: Sydney, Australia

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25.01.2022 47.5kg for 3x3, followed by 3x6 @ 45kg. First time Ive ever benched 47.5kg for anything more than a double. Benching on a super skinny bench in a foreign gym was not ideal, but Im focusing on being more adaptive to sub-optimal training conditions, limiting potential excuses & executing well, nevertheless. @andrewletang & and I have been working away with squats and deadlifts, yet bench seems to be coming up nicely in the background.... Just over 7 weeks out from Top Lifter bring it #benchpress #powerlifting #girlswhopowerlift

24.01.2022 10 reasons why I love powerlifting 1. In powerlifting, theres no such thing as strong for a girl theres only strong. 2. It has, and continues to teach me, the importance of commitment and adherence. 3. I used to struggle opening jars, but now people hand me the jars to open for them. ... 4. Its made me realise how empowering it is to feel strong. 5. I now have a booty 6. Sometimes, training can totally shift a previously bad mood. 7. I feel so much more positively about my body, my lifestyle and my very self focusing on a performance-based goal. 8. Its brought my ego in check and kept me (reasonably) humble. 9. Its introduced me to so many cool, quirky and fantastic people. 10. Its given me confidence when I didnt feel I was particularly good at anything. #powerlifting #girlswhopowerlift

24.01.2022 Whether you think you can or think you cant, youre right. The mind is unbelievably powerful, in so many ways. One of which being its ability to influence our perception of situations. So many times Ive told myself that I just cant do something I cant lift that weight, I cant adhere to my calorie deficit, I cant finish this work on time, I cant not text him back (we all know about this one!) If you think you cant, youve already set yourself up to fail. If you th...ink you can, youre giving yourself the best possible chance of success. Choose to say I can, I will more often. Channel your ego when necessary. When you tell yourself I can, youre already miles ahead of those whove convinced themselves that they cant. New @optimumnutrition.ausnz gear is #TeamON

23.01.2022 DEADLIFTS Deadlifts, my love. This comp was my final competition competing as a junior. After pulling 157kg in comp 11 weeks ago, I asked @andrewletang if he thought there was any possibility of me attempting the u58 junior deadlift record, which stands at 175kg. Although the odds of completing the lift were slim, we decided to give it a crack. And so we began a heavily deadlift-focused prep, deadlifting three times a week and only squatting once, over a 10 week period.... When I didnt make weight, the goal of 176kg was scraped and we knew we could now aim for something more realistic. I wasnt 100% on today. Maybe 85%, but I wasnt in my best ever form. My second attempt at 162kg was a little bit of a grind, so we settled on 166kg as a solid third attempt. Having pulled 165kg in the gym (although very grindy), we were certain that 166kg would be locked out today. But it wasnt, and when youve competed enough times, you realise that sometimes, these things happen. Attempts were: 152kg 162kg 166kg Missing my third was bittersweet, especially after the (albeit short) prep we had had. Nevertheless, I walked away with a 5kg PB in just 11 weeks and the knowledge that numbers I never dreamed of moving, are no longer very far away. I still PBed my total, had a heap of fun and more than anything, was handled by my brilliant coach for the first time this year, for my final comp of the year. @andrewletang

23.01.2022 I havent been able to sleep for the last 10 days. I wake up throughout the night and havent gotten up once feeling well rested. Some say its the full moon... Ill go with that if it means Ill sleep tonight Tired, riddled with unexplainable anxiety, I was convinced that this would be the session I just couldnt get through. 1 set of high bars, followed by 3x4 low bars @ 87.5kg. Ive never even doubled 87.5kg before, let alone hit it for 4s.... This was my third and final set. I didnt think Id even make it to the start of this set, let alone the end. Team work really does make the dream work. @the_foot_coach @mattrains_ep @adonisathleticspaddington @andrewletang

22.01.2022 Like many powerlifters, I tend to squat twice per week one lighter session, and one heavier session. Those of you whove been following me for a while would know that squats, my femurs and I are just not great friends. For as long as I can remember, the night before my heavy squat session, I start feeling anxious over the next mornings session. The day of, its not uncommon for me to feel totally flustered, heart racing and as though theres a thin fuzzy sheet coveri...ng my eyes, limiting me from being able to focus. I can play some great tricks on myself when I get anxious. Today was different. I went to bed last night waiting for the anxiety to start moving in, but it never came. This morning, I warmed up quicker than usual, my warm ups felt great in the back of my mind I kept asking myself when is the anxiety going to suddenly kick in? But it didnt. I squatted 82.5kg for 4x3 a session that would normally bring on all the usual sweats and inability to concentrate, and it was actually quite easy. No music, actually able to chat to those around me between sets, no fear, no anxiety. I have been nervous as fuck for this session every single week, and today, for the first time in as long as I can remember, I actually felt good and enjoyed squatting. Lifting has taught me many, many things. Ive made many physical and performance gains, but the mental gains are second to none. #proud #mentalgains #powerlifting

22.01.2022 125kg, 4x4 fourth training day in a row so that I only have to bench whilst in Melbourne this weekend. As the result I felt a little more fatigued, yet these babies still moved surprisingly well. Trusty ol deadlift 7.5 weeks out

22.01.2022 #TAMLIKESTOTANGO @andrewletang @taammbo

21.01.2022 Find something that gives your time in the gym a purpose. That makes you want to work harder and persevere on your darkest days. Ive found that thing. Its taught me plenty and allowed me to find and demonstrate by strength, but I have so much more to show. #3.5weeks #powerlifting

21.01.2022 IT’S BEEN A DAY! After weighing in 3 times this morning and not making weight (58.16kg, and we literally tried everything to lose those final 160g, but unfortunately being without a scale last night and this morning left us blinded as to exactly which protocols were necessary this morning), I wasn’t in the best mindset going into squats. I had just 20 minutes after weighing in to rehydrate, eat and warm up before getting out on the platform. @andrewletang made the call to dro...p my opener, and after my second, I asked for 97kg for my third. I was still frazzled and really just wanted to get squats done, sit, eat and continue with the day. Attempts were: 87kg 94kg 97kg (-3kg) Despite not attempting a PB, I was very happy to have gone 3/3 on squats, and keen to forget about not making weight and make the most of the rest of the day...

20.01.2022 FUNCTIONAL OR FUNCTIONLESS? The term functional training has attracted a lot of attention across the fitness scene over the last few years. According to Webmd.com, functional fitness is about training your body to handle real-life situations. There is nothing inherently wrong with that at all; in fact, its a pretty positive and useful goal to train for. However, the confusion seems to arise when it comes to classifying these functional exercises.... Lets take a bosu squat, for example. Im sure you could come up with a specific client profile that would ebenfit from performing this type of squat over any other, but for the average gym-goer who just wants to look good, feel good and move well, a bosu squat should be far down the exercise selection list. Why? It poses a high risk compared to reward, it is difficult to progress and it likely isnt necessary for 95% of people. But what about ankle stability?! Choose a different squat variation and separately perform calf strengthening and ankle stability exercises. But what if I ever need to squat on a very unstable surface?! Yeah, think about that one for a second. Training for a purpose, particularly if that purpose is to better assist your body in tackling everyday life situations, is a great thing. Instead of choosing exercises that are unnecessary, pose a high risk and are difficult to progress, choose some which offer the opposite, such as squats, deadlifts, lunges, carries, pulls and pushes, using dumbbells, kettlebells, a barbell, medicine ball or even your own bodyweight. . @damonkeyking (I wanted to do regular push ups but he insisted on these cool-looking-but-otherwise-pretty-functionless ones! ) #pushups #functionaltraining

20.01.2022 BENCH PRESS Bench had been incredibly strong this prep, even though it hadnt really been our focus. My first moved very well, second I touched a little too high on my chest but knowing I can grind a bench pretty well, I wasnt too worried about my third. We went with 59kg to secure a nice 3kg PB (in only 10 weeks), and I finally pressed MORE THAN BODYWEIGHT!... Attempts were: 54kg 57kg 59kg (+3kg) I was pretty chuffed with this PB, but already starting to think about deadlifts as I knew just how tough they were going to be...

19.01.2022 152.5kg FOR A 1.5kg PB !!!! @ 59.2kg bodyweight What a fucking week!!!! @andrewletang @adonisathleticspaddington @the_foot_coach @redefine.apparel @echt_apparel @optimumnutrition.ausnz

19.01.2022 I BENCHED 60kg . The pause was horrible, I know. BUT, Ive never touched this weight before. This is a huge milestone for me (and a lot of female lifters) as its over my bodyweight and... its a whole blue plate!! . 8 days ago, my PB was 56kg. This was the first time Ive ever even attempted to bench this weight. I will move it much better in the near future, but for now, I can say Ive benched 60kg and Im damn proud of that. ... . @barbell_kay @andrewletang @adonisathleticspaddington @teamesf_ See more

19.01.2022 Off the plane and straight to my favourite gym, @obsidianstrength for some pulls. . Name a better place to train than this place... Ill wait the only thing missing is @andrewletang . 3x5 @ 105kg, followed by 3x6 beltless block pulls @ 115kg. Nice and easy. #7weeks

18.01.2022 Another view of my 157kg deadlift yesterday. While still far off, its pretty cool to think that a triple bodyweight deadlift may actually be in the picture for me in the coming years. Thats my mum and dad that you can clearly hear cheering for me

17.01.2022 GET YOUR FIRST PULL UP Bookmark and SAVE for your own training! Do you feel like youve been close to achieving your first pull up for a while, but just cant get there yet? Here is a pull up regression series that I like to implement over a number of training phases, if a clients goal is to achieve their first pull up & is already quite close.... 1 Band-assisted pull ups the band assists with some of the load being pulled, however unlike an assisted chin up or lat pull down machine, the stability requirements of a bodyweight pull up are still present while using the band. 2 Eccentric pull ups if you cant perform the concentric phase just yet, slowing down the eccentric & focusing heavily on that portion of the movement can be a great way to build the extra muscle & strength required to achieve your first full pull up. Jump and stabilise yourself, and keep the tempo consistent throughout. I like to use a 4-5 second eccentric, and multiple sets. 3 Pull ups you can now achieve your first pull up, but you can only do 1 rep! Instead of constantly trying to achieve an additional rep, try performing multiple sets of one pull up, multiple times during the week. For example, 5-8 sets of 1 pull up, 2-3 times per week. The increased practice and total pull up volume, coupled with other pulling exercises, will help you to achieve your second and third pull up reps. Online & face-to-face coaching: email [email protected]

16.01.2022 The 10 health and fitness realities that everybody needs to know: . 1 The only way to lose weight is to create and sustain a calorie deficit. This is what every successful diet has in common. . 2 Stop relying solely on motivation to get you through. A tough session, your diet, regular training, whatever it may be. You wont always feel motivated, which is why you will need to call on discipline in times where you dont want to do something, but know that you should.... . 3 Just as strong men arent strong for a man, strong women are not strong for a woman. We are just strong. . 4 Reaching your goal weight wont make you happy if youre not already reasonably happy within yourself. While weight loss can help strengthen confidence, if youre using weight loss as the sole driver for your own inner happiness, drastic weight loss isnt for you just yet. . 5 Do you follow a program nah I kinda just muck around and do my own thing. Theres a time and place for this, sure, but dont use this this as an excuse to commit to an actual program. Mucking around isnt nearly as intriguing once you actually start to see the results of a plan. . 6 You are NOT a bad person for carrying excess body fat. If youre happy if your own skin, thats absolutely fantastic. . 7 You are NOT a bad person for wanting to lose excess body fat. Make sure you have support systems in place who will encourage you to pursue your goal and celebrate your wins with you. . 8 Take responsibility for your actions and choices. If you act in a way that is not conducive to your goal, dont use excuses or blame something or someone else. While there are always legitimate exceptions, they occur much less frequently than most people like to think. . 9 The human spine was designed to move in more than just one way and maintain its position, with and without load. If you see an exercise being performed in a way that you dont understand, ask questions. . Getting stronger is very rarely a detriment to progress. There are very few scenarios in which getting stronger in some way is a poor option, and weakness is a better path to follow. See more

15.01.2022 I JUST DEADLIFTED 147.5kg (3.5kg off my PB) AND IT WAS SO FUCKING GOOD!!!

15.01.2022 132.5kg x2 . ** DISCLAIMER ** if you dont enjoy my stanky-leg-and-pulse set up, or you still believe that all deadlifts need to be performed maintaining extension only, skip ahead . Peak of my deadlift pyramid today. I had previously lifted 105, 115 and 125 l for doubles too, and then another two sets after this.... . The last few weeks have been particularly hectic outside of the gym, and its starting to catch up to me. I felt pretty weak and off today, and likely wont feel better until a really good sleep and some downtime. . Nevertheless, this is the heaviest weight Ive lifted in 4.5 weeks, so Im not complaining about how it moved See more

13.01.2022 BENCH PRESS Bench had been incredibly strong this prep, even though it hadn’t really been our focus. My first moved very well, second I touched a little too high on my chest but knowing I can grind a bench pretty well, I wasn’t too worried about my third. We went with 59kg to secure a nice 3kg PB (in only 10 weeks), and I finally pressed MORE THAN BODYWEIGHT!... Attempts were: 54kg 57kg 59kg (+3kg) I was pretty chuffed with this PB, but already starting to think about deadlifts as I knew just how tough they were going to be...

12.01.2022 SWAPPING OUT SUGAR FOR FATS Earlier today, my dad sent me a link to an article titled I swapped sugar for 'good' fats ... and soon had to tighten my belt (article linked at the bottom) Published today, the article explains how after attending a sugar detox seminar, the attendee was advised to take a cold turkey approach to sugar consumption and replace it with a lot of fat, because fat makes you feel full [and] speeds your metabolism"... Fat actually helps you burn... fat, the article says. No sugar at all and a lot of high fat foods instead. Alarm bells would be ringing already for anyone with a basic understanding of energy balance, knowing that 1g of carbohydrates (sugar) contains 4 calories, but 1g of fat contains 9 calories. But this didnt seem to matter, as the attendee was advised that "calories in, calories out... is a completely disproven hypothesis. Completely disproven? Hmm, Im not so sure about that... The attendee explained that whilst the detox was difficult, they stared to lose weight. I explained to my dad how the above information is incorrect and that the likely reasons the attendee lost weight were: 1. Most high sugar foods are often delicious, calorie-dense foods too, so he likely would have removed a lot of those foods and therefore removed a lot of his total calorie intake, and; 2. He is now being MUCH more conscious of the foods hes eating and as the result, is leaning towards consuming lower calorie, more micronutrient-dense foods. Articles like this are harmful to the general population. Being surrounded by personal trainers, coaches and regular gym-goers, I almost forgot how what seems to be common knowledge to me (energy balance), is still lost within the vortex of magical guru fat loss methods for the general population. Those of us with a deeper understanding of energy balance, nutrition and fat loss methods have a duty to educate those with less knowledge. This article has very much reminded me of this. Link to the article: https://www.smh.com.au//does-a-sugar-detox-work-i-m-findin

12.01.2022 99% of the time Im completely makeup-free and my hair is tied up, in need of a watch. . So when I get my make up done and actually do my hair, you know a lot of selfies are going to be taken

12.01.2022 My client Hooman Momtazi competed in his first powerlifting comp today, coming away with a 173kg squat, 150kg bench and 205kg deadlift. Yesterday, Hooms was extremely unwell with a fever and we didnt think he would actually be able to compete today. Despite this, he still managed to put up an absolutely epic performance, with a little more in the tank too. Super proud of you Hooms and I look forward seeing you back on the platform in a few months time. ... #powerlifting

10.01.2022 I know Im supposed to wait until peak time to post this BUT I deadlifted 160 fucking kilos so ill post it whenever I want! @andrewletang @adonisathleticspaddington @the_sportperformancecoach @the_foot_coach

09.01.2022 A few weeks ago (after accounting for my expenses) I decided to find an alternative to going to get laser treatments like I had for years. I came across @selfie.skin a popular laser hair removal brand from Bondi Beach (Australia), and wanted to give it a try. Safe to say, Im sold! The device works really well, its saved me a lot of time & money and has left my skin feeling silky smooth. I even decided to laser my legs, which I never wanted to pay for at a clinic ... You can use my code ELLIESILVERS for $20 off your device get around it! #SelfieSkinSquad

09.01.2022 I C O N I C The NEW @danielwellington unisex Iconic Link collection is now LIVE For all my New Zealanders and Aussies, Daniel Wellington has opened two new retail stores in Auckland and Melbourne Central.... For 15% off your purchase, use the code ELLIEXDW, in store or online at https://www.danielwellington.com/au/. I hope you love this iconic, timeless collection as much as I do #ICONICLINK

08.01.2022 A heap of volume and some really nice reps today. - Shown are 120kg x2 and 115kg x2, the peak of my 5x2 deadlift pyramid, and my final set of 3x8-10 pull ups. I havent had a session as good as this one in a few weeks now. Its good to be back. - @andrewletang @adonisathleticspaddington @theathlete_physio @optimumnutrition.ausnz

08.01.2022 Check out the latest @fitnessfirstmag for all your latest SUMMER gym and beach FASHION . Fitness First are raising the bar by using real, fit bodies to model the clothing, instead of traditional models. What do you guys think of this?! . Lookout for this familiar face in the magazine, alongside @liam____chen and @pt.crystal too. In clubs THIS WEEK ... . @fitnessfirstmag @fitnessfirstau @fitness_editor @p.e.nation @speedoaustralia @speedo @valmorganoutdoor See more

07.01.2022 The most fantastic part about this comp was that I competed at my coachs own gym while having him handle me. Living in a different city, I dont get to train at @obsidianstrength very often, so competing there yesterday was just that little bit more special to me. The equipment, the atmosphere, the people... I love that place and want to feel like Im a small part of their community, even though I live far away.... @andrewletang, the respect and admiration I have for you is second to none. When I asked if you were taking on clients at the beginning of 2018, I knew you were a great coach, but, as a new lifter, I really didnt know just HOW good or what was in-store for me. Thank you for teaching me, thank you for your friendship, thank you for your wisdom, your mentorship and for making me a much better lifter, all-round. 2020 is going to be huge.

07.01.2022 Hows a 1kg bench PB for your Saturday morning? 55kg (+1kg PB) moving up wieeeeew What a week! Equal squat PB (95kg) -3.5kg deadlift PB flew up... Top it all off with a bench PB #4weeksout @reece_arb @andrewletang @adonisathleticspaddington

06.01.2022 FACE PULLS Often a staple accessory exercise in many programs, and for good reason! If performed correctly Target Muscles: Posterior (rear) deltoid, traps, external rotator (teres minor and infraspinatus)Technique Tips: Start with shoulders rolled forward slightly, elbows high, pull rope to face (keeping elbows high), pull rope apart at the face. Ensure palms are holding onto the cable throughout to ensure unnecessary movement at the wrist Variations: Seated or kneeling (stability), differing cable pulley heights, pronated or neutral grip.

06.01.2022 Every Instagram fitness icon (#fitspo) has multiple interests and parts to their personality beyond whats posted on Instagram. Without a doubt, certain things are left completely out of the realm of social media because theyre not something that the rest of the world would be impressed by if they were constantly exposed to it. I will take a selfie when Im feeling a little sexy, I love to eat out at fancy restaurants, I usually wont say no to a drink or three, I love a goo...d boogie (often after those drinks with the extra kick) and I like to lift heavy shit and train my ass off. It can be difficult to not get a little down on ourselves when were constantly bombarded with images of near perfect-looking physiques, but there is more than meets the eye to every single Instagram account you see.

05.01.2022 ALTERING HABITS ACCORDING TO YOUR GOALSWhen it comes to making body comp changes, THE most important factors to creating and sustaining change are creating habits and adhering to them.In order to do this, we first need to analyse and understand our starting point.Here are 4 important steps to follow if youd like to make changes to your body composition & dietary habits, however youre not quite ready to track your macros: 1 Look for some sort of a pattern in your di...et/nutritional intake: eg. Roughly how many meals do you eat each day? Do 1 or 2 of those meals usually contain many of the same foods in similar portion sizes? Do you make the same sandwich for lunch most days?Once you have identified a few patterns, you have some data to play with.2 Assess how you feel (physically and mentally) eating with these current patterns. Do you feel energised? Do you often need to take a nap? Do you feel sluggish? Bloated? Do you predominantly like how your body looks when you eat in this manner? 3 Make changes to your current eating patterns accordingly. Eg. If you want to lose weight, make a high protein salad for lunch each working day instead of your usual sandwich, walk to work 4 mornings each week, drink Diet Coke instead of full sugar Coke. 4 Most importantly, STICK TO THIS REGIME for a few weeks (1-3 should be enough) and monitor the changes according to the criteria you reflected on in step 2. You may not be logging your food right now, but identifying patterns and habitual behaviour within your own diet and daily routines is essential to identify some sort of pattern and make changes accordingly in line with your goals.

05.01.2022 SO, YOU WANT TO DO A POWERLIFTING COMPETITION? I was never particularly good at sport. At school, I was a decent soccer player until I started to get scared of the ball and moved from the highest team down to the social team. I was a good cross country runner, but I was always a reserve to the regional competition, and never quite made it. I wanted to do a powerlifting competition for over a year before I finally did. For a number of reasons, things just didnt go ...my way and I thought I was destined to continue my streak of never being particularly good at sport. At the start of 2018, I got in contact with @andrewletang and was up on the platform in May. For the first time, I had a competitive goal to work towards. I wasnt competing against anyone but myself, which meant that actually getting on the platform itself and hitting a PB or two was a total win. I followed through with a prep, got up on the platform, executed and actually completed the competition. For the first time in my life, I didnt feel like a failure when it came to sport. A lot of people who tell me that theyre interested in doing a powerlifting competition tend to follow up with but Im just not strong enough. Heres the thing... if youve never been up on the platform before, everything you do will be a personal best! I am yet to come across someone who after stepping on the platform for the first time had anything but positive comments about the experience. If you want to compete for the first time but dont think youre ready or are unsure of where to start, start by getting in contact with a strength or powerlifting coach to prepare you for the competition. Choose a comp, get up on the platform and just do it! Voila, youve done youre first competition! With a knowledgeable coach in your corner and a good attitude, I guarantee you will walk feeling proud. Its a worthwhile experience take the first step. @slfotos

05.01.2022 I will help you to achieve all of your health and fitness goals

04.01.2022 165kg for an ALL-TIME PB @andrewletang @adonisathleticspaddington @the_sportperformancecoach @optimumnutrition.ausnz @teamesf_ @powerliftingmotivation

04.01.2022 ITS BEEN A DAY! After weighing in 3 times this morning and not making weight (58.16kg, and we literally tried everything to lose those final 160g, but unfortunately being without a scale last night and this morning left us blinded as to exactly which protocols were necessary this morning), I wasnt in the best mindset going into squats. I had just 20 minutes after weighing in to rehydrate, eat and warm up before getting out on the platform. @andrewletang made the call to dro...p my opener, and after my second, I asked for 97kg for my third. I was still frazzled and really just wanted to get squats done, sit, eat and continue with the day. Attempts were: 87kg 94kg 97kg (-3kg) Despite not attempting a PB, I was very happy to have gone 3/3 on squats, and keen to forget about not making weight and make the most of the rest of the day...

02.01.2022 Welcoming Spring with my beautiful @danielwellington watch and bracelet. Seriously in love with the combination of these two together - Take 15% off the entire Daniel Wellington website with my code ELLIEXDW. -... Treat yourself this Spring. #Danielwellington - https://www.danielwellington.com/au/ See more

01.01.2022 I SQUATTED 100kg!!!!!!!!! This has been my number one goal over the last 2 years. I saw other women squatting 100kg and I so desperately wanted to be able to hold my own and do the same, but I truly never thought it was possible. Last comp, we were hoping to hit 100kg on the platform, but I wasnt ready for it. Mentally or physically.. I hadnt trained nearly hard enough to even possibly get it, so we didnt even attempt it and I ended up failing my 3rd @ 97kg, which felt inc...redibly heavy on my back. It was only a few weeks ago when I squatted a 90kg single fairly easily that, for the first time, I thought maybe you actually will squat 100kg in the near future. This lift today means more to me than any lift Ive ever completed. No bench or significantly heavier deadlift PB can even compare. I completed something that I truly never thought I would be able to complete. I dreamed about this lift the last 2 nights. I knew I had it and when it felt light on my back as soon as I unracked it, it reaffirmed that even further. If I miss my 3rd in comp, while I will be disappointed, nothing will take away from today. Unfortunately the agonising bicep pain I experience from heavy low bars limited my ability to fully take in the experience and react accordingly at the end, but once the pain subsided and I realised that Id finally done it, nothing could wipe the smile off my face. Thank you @andrewletang... you are the only person who truly knows how much this squat means to me. We fucking did it!!!! And thank you @strength_couch_dan for spotting and supporting me today. Now I can finally say, I squatted 100kg!!!