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Unchained Strength & Conditioning

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25.01.2022 inspired by @jess.zukowski bench post. Throwback to hitting a 200kg bench which was definitely something I’d never thought I’d be able to do and was definitely a massive milestone. Can’t wait to hit this cleaner and more on the platform 220 is in my sights @strength.tribe

25.01.2022 Bit of a confidence boost after the last few weeks dealing with a niggley hip to few some weight today, comfortable top single at 240kg before some drop backs, on the way back up now and it feels goooood Friday with the team @strength.tribe @jessiczka_z @mikaelareffold @danehill.chg @jimmmyhendricks @damiannnnnscifo @ishbelfit

23.01.2022 200kg Paused bench PR Glad to finish on this after a big few weeks of training all the the hard work is done now. I know after a deload more is there come game time.... Thanks team @strength.tribe @sfptraining @shansono @alexbartroff @xantheatkinson @alexatcurly

23.01.2022 Warmups Seems to have become a trivial conversation Over the last few years and has some conflicting ideas being past around. We have gone from the old school mentally of long held static stretching pre sessions to some not thinking warm ups are needed at all. ... In my opinion we should have a middle ground. Do I think rolling out for 20-30 mins before you squat is essential? No however if it makes you feel better and prepares you mentally then why not. Ideally you want to make your warmups efficient and specific to your chosen sport / main movement of the day. Break down what areas of your body are going to be used and how can you prepare them to be stable and activated in a way that will carry over to that specific movement. This may also be dependent on how you feel on a particular day so performing some repetitions of a particular movement can be a good gauge on where to start. Don’t be scared of warmups, don’t think mobility is bad just be smart with it and have intent and reason behind what you are trying to achieve @strength.tribe

22.01.2022 I am the storm from which you cower. Pain is power

22.01.2022 Client shoutouts Super proud of both these girls for the efforts today at GPC sydney cup Both have spent the majority of the year focusing on big body composition changes which has seen both drop 12kg+ in bodyweight. So this being said anything they did today on the platform would be a win over last time ... @mikaelareffold ending on 115kg squat + 2.5kg comp Pr 65kg bench + 7.5kg comp PR 130kg deadlift + 5kg comp and all time PR + 15kg onto her previous total 12kg lighter @brianna_numa came into this comp nursing a niggle that arose a few weeks out and still made the effort to give it a crack today even with the mental and physical hurdle She finished 120kg squat 57.5kg bench + 2.5kg comp Pr 110kg deadlift (called it after first attempt) Powerlifting is a tough sport both mentally and physically. Strong is strong and now we are back to the drawing board to come back even stronger. Thanks to @warriorperform and well done to all the coaches and lifters today

21.01.2022 COACHING 2020 Excited to announce I will now be coaching full time out of the @strength.tribe facility as of this week. This is an exciting step in my career and grateful to have the opportunity to work under Tom Brideson and also @jessiczka_z . ... I have opened up a few spots for face to face and online coaching so if you are interested DM me

21.01.2022 definitley making some progress with this wider grip 160kg x 10 Volume PR tonight which felt good other than a cramp on the last rep @strength.tribe

20.01.2022 170kg x7 AMRAP set to finish off bench for this block. I called 6-8 reps so I’m happy I got in between. This was my opener last October at Canberra cup so safe to say we are progressing Thanks to the @strength.tribe crew as always

20.01.2022 Bench feeling juicy 177.5kg x 5 top set (Volume PR) 160kg 3x5 back Offs ... I feel a 200+ bench incoming later in the year let’s go. @strength.tribe @coachforbesy thanks for handouts

19.01.2022 I Depend, I Control

19.01.2022 LAST HEAVY BENCH 192.5kg for a nice win today which is a 2.5kg All time PR and 7.5kg heavier than what I ended on in my last prep so super happy how it went. All the hard work is done now time to taper off and put it together on the platform @prorawpowerlifting ... Thanks to the team @strength.tribe @jess.zukowski @lyndallvile_co @raynermathew @honeyman_meagan @captainken.ftf @mattymalone789

18.01.2022 Client spotlight number 2 Next up was @michaelcarreras today competing in his first sanctioned comp and absolutely smoking it and taking home a bronze. Massive improvement across the board both technically and mentally which resulted in 102.5kg added to his previous total... He finished on a 210kg squat (+40kg comp Pr) just missing 220 on depth 140kg bench (+22.5kg) 230kg deadlift (+40kg comp Pr) Went 8/9 and finished with a 580kg total Super proud of this guy effort last, compliance and consistency and it shows

18.01.2022 STRENGTH THROUGH DISCIPLINE

18.01.2022 WATCH ME RISE Accessory day today with More bent bar work with slow eccentrics 4x5 @ 200kg. Followed by - 4x5 @ 130kg slow eccentric bent bar bench.... - 3x8 belt squats - 3x8 tall kneeling landmine press - 3x8 bicep curls This is where you get strong not doing 1rms every week. Train smart and put in the work. @strength.tribe @jimmmyhendricks @mikaelareffold @danehill.chg @raynermathew @jessiczka_z

17.01.2022 I needed this and damn it felt good. 280kgx4 for a comfy Rep PR. We are moving... @strength.tribe @jimp @coachforbesy @_melfrost

17.01.2022 In hospital twice over the weekend thanks to a spider trying to turn me into Peter Parker but that’s not going to stop me. There’s work to do and I’m not done yet 260kg top single followed by drop back sets Thanks to the team as always @strength.tribe @jessiczka_z @mitchell.hartmann @raynermathew @honeyman_meagan @alexbartroff

17.01.2022 Over the next few weeks I will be breaking down parts of the squat and how to execute to get the most out of them. ~ This first part is a basic understanding of 3 styles of Barbell squats and bar placement. Obviously there are many other styles of squats but these 3 are the most common for general strength and hypertrophy style training.... High bar squat - Most common barbell squat and is a more upright style back squat where the bar sits on top of the traps and forces more demand on the quads. It is important to get the placement right and not to high onto the neck as you will be in a world of hurt. Low bar squat - is a more posterior dominant squat as the bar placement sits lower down on to shelf created by rear delts. This changes the bio mechanics of the movement creating more forward lean and more utilisation of the hips. Front squat - Anterior loaded squat where the bar sits on the front of your shoulders. Just like how the low bar changed the mechanics of the squat as does the front squat in a reversed fashion as the load is on the front this requires a more upright position then both a high bar and low bar. Your mobility will effect how you hold the bar so take that into consideration. Before attempting barbell squats make sure you have perfected the fundamentals of unloaded and goblet style variations first and progress as needed.

17.01.2022 Banter, Pizza and deadlifts down at @strength.tribe tonight. 250kg x4 top set which felt the goods Followed by some accessory work, looking forward to what the rest of this year brings.... Solid arvo with the team @strength.tribe @jess.zukowski @danehill.chg @jimmmyhendricks @damiannnnnscifo @richardsouthon @ishbelfit @e_spraggon @melanieannfrost @imightbescottiesims + whoever else I’ve forgotten/don’t have insta

17.01.2022 The energy right here is probably my favourite part of powerlifting. I miss this and can’t wait to feel it again 330kg squat before all the chaos hit With the @strength.tribe team @jess.zukowski @macauleytinkerstrongman @raynermathew @danehill.chg @matt_pearce1 @alexbartroff + others that were there that day

16.01.2022 315kg squat 8 weeks out from GPC Canberra cup . Today was the first week of undulating training weeks till comp and now I know something nasty is coming after how easy this felt. Thanks to the crew ... @strength.tribe @anthonyburleigh001 @sfptraining @mikaelareffold @alexbartroff @_melfrost @simbrah @xantheatkinson See more

16.01.2022 My Safe place. Where is yours : @estatemediasydney

16.01.2022 ONE WEEK @strength.tribe

16.01.2022 Made up for yesterday’s inability to squat today with 240kg x 8 volume Pr in sleeves. Super happy with these after the hip playing up and a solid way to finish off volume before starting comp prep. Let’s goo ... @strength.tribe See more

16.01.2022 Awesome day at @strength.tribe comp day Great first lifting experience for a lot of lifters and clients hitting PRs Thanks to all the helpers and @strength.tribe team

16.01.2022 Today was a big mental milestone. 2 years ago I tore my hamstrings under this weight in wraps for 1 rep, today I did it for 5 reps in sleeves which felt very Comfy and got rid of my doubt with this weight as I usually skip this weight to avoid it. 270kg x5 feat a nosebleed ... Thanks again to the crew @strength.tribe

15.01.2022 SUNDAY ACCESSORIES Hit some pause squats today 3x7 @ 180kg which I think is some sort of paused volume PB. Pro raw prep is in full swing ... @strength.tribe @mikaelareffold

15.01.2022 Now we know where the bar placements are the next part i will be going over is the upper back. Upper back tightness and rigidity in a squat is super important to assist in creating a stable and Strong position connecting you to the bar. It will also impact your overall position,movement and strength within the squat if not performance efficiently. ~ These cues can apply to the different style of squats with some slight variations. For a back squat either low bar or high bar h...ere are some cues you can think about - Compress & depress shoulder blades ~ Pull elbows together towards your body ~ Think about pulling the bar down over your back ~ For a front squat Similar principles apply although with the load in front there will be no external cue of a bar on your back as feedback so you will have to create that yourself. Your mobility will affect how much of an optimal position you can get in so take that into consideration. ~ Drive elbows up as high as you can ~ Compress upper back ~ Squeeze your armpits ~ Set this position from the top and Learn to maintain this both up and down and you will notice a dramatic difference in the quality, efficiency and strength within your squat

15.01.2022 Last bench session for volume block. Went for 170kg x8 Got 2 sets of 7.5 just couldn’t hold it together on the 8th rep still stoked as that is 14 total reps at my previous comp opener, lots of progress made on bench and keen to put it all together in some strength blocks... @strength.tribe

14.01.2022 ‘’The definition of raw is an emotion or quality that is strong and undisguised. Most will never find this place for themselves. We have become unwilling to endure the full spectrum of our emotions, we are a culture accepting of numbing ourselves through a variety of medications, distractions and material goods, Rather than embracing the entire human experience of sadness, anger, passion, love, melancholy and grieving. We seek constant asylum in a forced state of mediocre ha...ppiness, you cannot feel the pureness of triumph unless you know the bitterness of defeat, Feel the full joy of love without first knowing the grief from loss or live courageously until you first know fear. Every emotion in its purest form holds power to be drawn into you, Real and complete strength is only developed through the survival of hardships. Do not numb your pain. Do not turn away from the dark, instead survive those moments and harbour the power they generate just outside your consciousness where you can flood them into your fibres and demand. Living raw is where the pure potential of human strength is forged.

14.01.2022 "Pain is a darkly powerful emotion. If left uncontrolled it will drown your soul until you are no more. But if channeled can be used to eclipse every distraction standing between you and what you want, placing you in an absolute possessed state of focus. "

13.01.2022 182.5kg for a top single today Lost the bar position off the chest a little but regained it. Big Pr at this body weight and only 7.5kg under my comp max just under 6 weeks out Thanks team @strength.tribe @jess.zukowski @mitchellthepowerlifter @alexbartroff

13.01.2022 Today I opened a trap door of darkness in my head for this set. Here is 290kg x 4 for a big Rep Pr Thanks to the team as always for the help and support @strength.tribe @macauleytinkerstrongman @loisyuill @coachforbesy

13.01.2022 Nice little DB Bench PR to finish off the week 70kg dumbbells for 2x8 I hit this for 1 set of 6 last time so super stoked with this. Thanks for the help lads @strength.tribe @jimi_pomponio @sfptraining @captainken.ftf

11.01.2022 BIG THINGS HAPPENING IN 2020 I’m currently 14 weeks out the biggest competition I’ve ever done and in my opinion probably the best competition in australia PRO RAW at the @arnoldsportsau and I couldn’t be more excited to share the platform with some of the best of the best & hopefully put up an 800+ total.... Just one of the exciting things coming up in the near future Let’s do this.

11.01.2022 The final part we are looking at is how to create torque in your hips. Everyone has different hip anatomy which will affect things like foot position and the angle of hip/knee & ankle. These principles will still apply. ~ If your lower body is not stable and tensioned , all of the work you have done in the upper body that has been mentioned in previous videos will struggle to be expressed throughout the whole system, once again leaking energy power and strength. ~ Some cues ...to think about that will ensure you are transferring as much power as possible are; ~ Twist your quads away from each other to create external rotation torque in your hips Big toe, little toe and heal all planted to create even foot pressure maintain this both up and down throughout movement. ~ As I mentioned there will always be some variables form person to person. If you can start to apply these principles and understand what you are trying to achieve in the movement, your efficiency, your strength and your movement patterns will all improve @strength.tribe

11.01.2022 Throwback to squatting at @thesupertraininggym in Sacramento last year when i was in the states. Got to meet an awesome bunch of people and was a training experience and atmosphere I’ll never forget

11.01.2022 A barbell is unforgiving. It doesn’t care if you’ve had a bad day , a good day. It doesn’t care about the colour of your skin, your upbringing, Your struggles. What you look like. What you act like. It is however an object or a means that you can use as an outlet for those or any particular issue. But that’s on you. You have to learn to embrace whatever is going on with you and utilise it.... Pain is power @apemanstrong @strength.tribe . . . . #unchainedstrength #apemanstrong #strengthtribe #powerlifter #powerlifting #deadlift #fitness #squat #bodybuilding #gym #bench #benchpress #squats #strength #strong #powerliftingmotivation #strongman #workout #fitnessmotivation #training #fitfam #weightlifting #motivation #deadlifts #bodybuilder #powerbuilding #strengthtraining #fit #sbd

11.01.2022 Deadlifts feeling like deadlifts. 260kg x 5 for a volume and hook grip PR tonight. Position felt much better and more open then last week so I’m happy. Thanks to the crew @strength.tribe as always

11.01.2022 Training considerations Post Covid - 19 - Exciting times with facilities reopening around Australia and the world but we have lots of things to think about when returning to the gym without letting the excitement get the best of us. - Many of you will have minimal equipment, different equipment, different environments and styles of training in comparison to pre covid and even if you have had a full set up (the lucky few) it will still be important to understand some things ...going back into a gym environment. - Expectations need to be thought about when understanding that you will most likely not be where you were pre covid and that is okay! Hopefully you have used this time to work on things that you may have not been as good at, worked on different styles of training and even given your body a rest. - Think about it as would would if coming back from an injury or a long trip away and how you would approach training on the return. You wouldn’t go straight back to high intensity, high volume and high frequency sessions. You would gradually ease back in and listen to your body along the way and you can treat this the same. - Some ways you can approach this is utilising such things as : - RPE based training - especially if you have had limited equipment and load, using percentages will be very hard to to apply with very limited data of where you were at. You can utilise RPE in your session to base how you are feeling on a particular day and learn to understand you body and your movements moving forward. My recommendations would be the first few weeks easing back to stay around a 5-7 RPE of moderate volume and gradually build back up over time. - Volume control - Even though the intensity will be lower the first few weeks back, continue to keep the volume of sets and reps moderate so you are not blowing yourself out and in a world of hurt. - Take positives out of the situation and enjoy the presence of training with people again. Enjoy the process of movement patterns again. Continue to better your training and work on some instabilities. Be friendly and supporting to everyone else who is in the same boat as you. - If you need any guidance Send a DM See more

11.01.2022 Current condition 4.5 weeks out from Proraw Since receiving the invite to proraw to compete in the 95kg class I’ve spent the last few months really honing in my nutrition and physical health to both get down in body weight and also be generally healthier. I didn’t use any crazy diets, stupid fat burner supplements, meal replacement shakes or anything along those lines. ... It has been as simple as calorie control and tracking and just being aware of what’s going into my body. So many people miss the basic factors and principles when trying to change body composition. They go straight to trying to find an ‘easy’ way or go the complete opposite by becoming over restrictive and overtraining. Keep it simple. Keep it consistent.

11.01.2022 Strength coming through nicely after all the volume work. 245kg x 5 today (sleeve volume PR) moving nicely. I feel a tasty squat coming by the end of the year when I get back in wraps @strength.tribe ... . . . . #unchainedstrength #apemanstrong #strengthtribe #powerlifter #powerlifting #deadlift #fitness #squat #bodybuilding #gym #bench #benchpress #squats #strength #strong #powerliftingmotivation #strongman #workout #fitnessmotivation #training #fitfam #weightlifting #motivation #deadlifts #bodybuilder #powerbuilding #strengthtraining #fit #sbd

10.01.2022 THIS IS MORE Welcome to my home and the team @strength.tribe

10.01.2022 What should you look for in a coach ? I see it too much in the fitness industry where a coach is not actually fulfilling the role of a coach and are more or less just counting reps. A coach should not only want you to succeed in what ever your goal is but also do everything in their power to give you the tools and guide you towards that and educating along the way so that you also become confident, competent and less reliant on them.... A coach you should have a plan and a structure to whatever your desired outcome is, if you are not provided with a program of some sort, percentages, RPE or some tracking measures and are just coming in doing random shit every time you are wasting your time and should look into a new coach. They should get just as excited about your wins as you are and celebrate them when they happen but also be supplying you with some takeaways and value when needed. There are plenty of amazing coaches out there that will do all of these things and more and also plenty of rubbish ones. Choose wisely if you are serious about getting the most out of your training

09.01.2022 290kg double PR Last night was tough but I’m still not done yet. Not the best reps but Big PR at current body weight so I’m still happy. ... Thanks @strength.tribe team

08.01.2022 COMP DAY WORKSHOP I will be running a FREE workshop on all things comp related on April 4th here at @strength.tribe from 3pm-5pm. Covering all you need to know going into your first competitions for both sanctioned and novice athletes.... Everything from Basic rules and calls to warm up protocols, comp day nutrition and everything in between. If you are interested send me a DM or comment below

08.01.2022 Today was a god damn good day 290kg deadlift PR. After having so many issues with deadlifts over the last few years this was a massive mental and physical win and felt great. 6 weeks out I know now that 300+ is there... Thanks to the @strength.tribe team Strongest gym on the northern beaches.

08.01.2022 First time deadlifting in about a month felt good putting all the posterior work I’ve been doing to use. 220kg x5 before main posterior day -RDLs - Good mornings ... - Lat pull downs Thanks to @danehill.chg for the deadlift zone @strength.tribe

08.01.2022 Knee sleeves vs knee wraps Commonly asked question and commonly misused. There is a difference between the two and depending what you are trying to achieve / what federation or class you compete in will be dependant what you will use. ... Are either essential for lifting ? No. Can they be beneficial? Yes. Let’s start with knee sleeves as they are more common and widely used amoungst different strength sports. To clear one thing up they are not going to help your knee pain if there is already an underlying issue there. They will however supply some compression, warmth, support and awareness to the knee area and depending how tight they are may aid some assistance in your squat as well. Knee sleeves allow much more movement and versatility which is why you will see them more regularly across different disciplines Knee wraps are a different beast, and I’m not talking about the lightly wrapped nutrition shop knee wraps being used on a leg press at your commercial gym. Knee wraps for powerlifting specifically are made out of elastic material that is meant to be tight to allow the elasticity to be transferred within the squat. To get the most out of them generally the mechanics of the squat will change to be more upright and allow the load and spring concept to work. They basically magnify what you quads already do which is why generally if used correctly you should be able to push some more kilos out compared to a sleeve squat These are very specific and as they are technically an overload method you wouldn’t be using them year round. Both knee sleeves and knee wraps have benefits but understanding what you will be using them for will you decide what you should go with once you have perfected the basics and are choosing to head down that path. Any questions DM and I’ll be happy to answer

08.01.2022 330kg equal all time PR Lost balance at the bottom a tad which caused the wobble but overall still very happy to be hitting this 6 weeks out with 2 more heavy squats still to go till comp. let’s go Thanks to the team @strength.tribe ... Nutrition by @bennylifts See more

07.01.2022 285kg PR LETS GO

07.01.2022 A belt can be a simple but very effective tool to add to your lifting although is commonly used incorrectly. Here is a basic overview of the purpose of a belt and how to get the most out of it. ~ Some things to consider and think about are ... ~ Placement - find what’s comfortable for you it’s not one size fits all Learn to create intra abdominal pressure (Breath and brace) Make sure the tightness of the belt is adequate for you to get enough air all the way around ~ Remember a belt is there to assist and give you an external cue to do these things it’s not going to just magically Protect your back Make your waist smaller if you wear it as tight as possible and all the time Or add mass amounts to your lifts unless used correctly See more

07.01.2022 13TH OF JUNE. WE ARE BACK I’m excited. Let’s go. STRONGER THAN EVER

06.01.2022 Equal comp PR and 5kg training PR today of 190kg. Super happy how this felt and moved, could’ve paused a bit more but still one more heavy bench next week that I can nail that and I know the strength is there. I can smell the 200kg coming. @strength.tribe @jess.zukowski @alexbartroff @mikaelareffold

06.01.2022 straight back into it after a weekend away 230kg x 8 volume PR @ 7 feeling and moving good. Thanks to the team as always @strength.tribe

06.01.2022 Absolutley guttered to hear that ProRaw 12 will no longer be going ahead due to the current circumstances. My thoughts go out to all the athletes like myself w...ho have poured their hearts, minds, body’s and lives into this competition however just like injuries or other issues that affect sport this is just a speed bump and there will always be other competitions. This being said this is very small in comparison to what is happening in the world right now and it is super important for us to put ourselves , family and friends first and do everything we can to prevent it from getting dramatically worse so I completely respect the decision that has been made and hats off to @prorawpowerlifting for trying their absolute best leading up to this to put the competition on. Next year is now the goal

05.01.2022 300kg Huge moment today. For anyone that knows me knows how important this was to me. So many issues both physically and mentally with deadlifts I have visualised pulling this number for so long and I knew today was the day. Couldn’t have done it without the @strength.tribe team and so grateful to have them in my Corner and in my life

05.01.2022 After weeks of shitty deadlift finally moved some weight comfortable today. To get the confidence back. 270kg for a top single before back offs, block pulls and some accessories. Big win mentally ... @strength.tribe @jess.zukowski @melanieannfrost @damiannnnnscifo @bradnewing @captainken.ftf

05.01.2022 haven’t posted much in a while due to a little hip niggle that I’m dealing with at the moment, but still getting plenty of rehab work in to get that sorted to get me back on track for pro raw. So here is a throwback of an easy single at 270kg at the end of my last Prep

05.01.2022 Second last squat session with a comfy 300kg equal training PR at a much lighter bodyweight than when I last hit it. One more push next week then comp time feeling good. #prorawpowerlifting @strength.tribe @mitchellthepowerlifter @bradnewing

05.01.2022 The power of visualisation I would say visualisation is one of the most underrated and under utilised tools in ones training and not just lifting but any discipline. We underestimate the power of the mind and how it can assist you when you are at your toughest points of training. If you are going up to the bar for a max attempt or even just a tough day off training and you are saying to yourself that you probably can’t do it, think it will be too difficult or you picture yo...urself failing you will likely not put the amount of intent and focus into it that you would have otherwise. Personally and how I like to coach it is to picture yourself almost from a third person perspective go through every motion pre , during and post lift even down to the finest detail of the amount of plates on the bar, the environment and the movement itself. Now I’m not saying that mastering this will magically put 100kgs onto your lifts and it will take practice to perfect just like any skill but it can be very useful to improve self confidence, reinforce movement patterns and increase psychological arousal. . . . . #unchainedstrength #apemanstrong #strengthtribe #powerlifter #powerlifting #deadlift #fitness #squat #bodybuilding #gym #bench #benchpress #squats #strength #strong #powerliftingmotivation #strongman #workout #fitnessmotivation #training #fitfam #weightlifting #motivation #deadlifts #bodybuilder #powerbuilding #strengthtraining #fit #sbd

04.01.2022 Adversity devours the weak. Be the victim or claim the victory . .... . . #unchainedstrength #apemanstrong #strengthtribe #powerlifter #powerlifting #deadlift #fitness #squat #bodybuilding #gym #bench #benchpress #squats #strength #strong #powerliftingmotivation #strongman #workout #fitnessmotivation #training #fitfam #weightlifting #motivation #deadlifts #bodybuilder #powerbuilding #strengthtraining #fit #sbd

04.01.2022 Some little Rep PRs to kick off ya Wednesday 175kg x2 top set PR 152.5 2x6 volume PR... I want that 200 bench at proraw @strength.tribe @mikaelareffold

03.01.2022 Last heavy squat of proraw prep today. Decided to go for a crispy 310kg and leave more in the tank more the platform, this is still only 10kg under comp max and a 10kg training and bodyweight PR so very happy how it moved and felt. Thanks to the @strength.tribe team as always @jess.zukowski @brianna_numa @alexbartroff ... 1.5 weeks out from @prorawpowerlifting

01.01.2022 Monitoring Progress & longevity Something that I’ve wanted to cover for a while and is something that I think is very important to understand and monitor and especially useful in the current situation with access to load being reduced in many cases. Here are some other ways to track progress other than load that should be measured regardless.... ~ - Volume - Technique - MRV recovery - Body Composition ~ Is it important to take these into consideration when thinking of longevity also to reduce the risk of injuries and motivation decreases when plateaus begin to occur.

01.01.2022 220kg x 10 volume PR for week 4 Followed by 4x10 back offs and sets of 20 on the pendulum. My legs are cooked @strength.tribe @jess.zukowski @mikaelareffold @raynermathew @honeyman_meagan @anthonyburleigh001

01.01.2022 Having a strong mid section and brace is one of the most important if not the most important links in the system of your squat. ~ If this isn’t stable and rigid the likelihood of injury and technique breakdown is much higher which in turn will lead to a leak in energy and loss in strength. ~ To create a stacked position you will start by a small exhale of air to bring your rib position down towards your pelvis, once your have that rigidity you will inflate around your whole m...id section with an inhale of air into your diaphragm and hold that pressure without your rib position changing. The goal is to maintain this both up and down so there is no breakdown throughout the movement. ~ Tying this into initiating the squat once you have your rib position and brace loading both your anterior and posterior simultaneously once again is important to avoid any breakdown. ~ To combat this start by slightly unlocking your hips into a slight hinge (not pelvic tilt) and from there think about breaking at the hips and knees at the same time. ~ This will also help your balance throughout the squat if you can maintain this along with stable foot pressure. See more