All 3 successful third attempts from Saturdays meet🚂👇
Squat- 740lb (USPC National Record)
Bench Press- 374lb
Deadlift- 661lb
Total- 1775lb (USPC National Record)
🥇1st place Drug Tested 220lb w/wraps
🥇Best Lifter Award- Drug Tested w/Wraps
This is my highest total
Leanest ive ever been (174lb) 🔪vs
The most jacked I’ve ever been 🥩 (231lb)
I’ve taken my body to some serious extremes over the last 10+years..
From competing on bodybuilding stages being sub 8% body fat to squatting 800+lb and winning powerlifting meets.
I’ve seen all
804 lb Squat today.
Tied the Drug tested world record in the 220lb class.
I woulda liked it an inch deeper for my standards but they gave it 3 white lights today so whatever lol.
55 lbs meet PR
I’m 220 lbs with visible abs year round, squat and deadlift 700+, rep in the upper 300s on bench press and most important I feel great.
And…I eat this kind of meal 3-4 times a day. Not fancy but it tastes great and I can be consistent with it.
Sometimes boring is good.
I had a guy at the gym tell me yesterday “Dude you’ve got it all together” because he never hears me complain about my problems.
Wrong- I’m just selective with who I tell my problems to. Because they aren’t everyone’s business and I never know who’s happy I have them.
Save your shoulders+add lbs to your bench press with this quick tip⬇️
❌Internal Rotation- “elbows out”- Puts stress on shoulders
✅External Rotation- “elbows towards lats”- saves shoulders+allows us to use pressing muscles effectively
Watch the video for full explanation!
Wanna REALLY grow your shoulders?
You’ll start getting better connection and results from your lateral raises when you start focusing on these 3 things👇
1- Pushing your knuckles directly out to the side (pretend to punch the walls next to you)
2- Keeping DBs in front of you
Great day today.
701lb squat (USPC National Record)
340 bench (smoked 350 on 3rd attempt but my butt came up so no lift)
672 deadlift (USPC National Record)- got to attempt 683 after for a 4th attempt but was gassed and missed it.
1714 total and Best Overall Male Lifter!
I did some really hard weight cuts for powerlifting a few years back.
The toughest was 215>180 in 2018ish.
The whole cut took about 4 weeks, with 15 lbs coming off the last 3 days. I squatted 650lb that weekend- which at the time was top 5 in the world drug free at 181lbs.
Best lift from today- 744 squat.
This was a USPA Drug Tested National Record.
Also hit a 380 bench, and 639 deadlift- after a rough prep on both lifts. Missed 402 and 672 respectively there.
Won a best lifter award though and had a great time! Til next time🤙
700lb deadlift at Iron Valley Barbell this morning!!
Thanks for the hype and help today!!.
@DylanSpina61
@ZachHomol
and thanks as always to
@GKaterinaPro
for videos and supporting my craziness🤙
Show
#1
for the year in the books.
1st place Novice Heavyweight
2nd place Open HW
2nd place “Mr.Ohio” HW
Great warmup for October 8! Back to work tomorrow to get just a few % better.
Thanks to everyone on here who sent kind words and support!! ❤️
Got it done today!
600lb squat at 198lbs body weight.
This was my first meet competing in knee sleeves. With coming off 2 bodybuilding shows less than 2 months ago on ~7 weeks of powerlifting training, I’m damn happy with this.
Totaled 1602 (341 bench/661 deadlift)
#GainzDealerTipofTheDay
Major Deadlift KEY👇
Sit “BACK” into the hips! ➡️
One of the most common deadlift mistakes I see in a lot of lifters is starting with the hips either too high or too low at the start of the lift.
One of my favorite ways to remedy this is to sit back
#GainzDealerTipofTheDay
Let your elbows flare out slightly on your triceps extensions.
Trying to point them straight ahead is the recipe for sore elbows and small arms😎
Last 6 weeks of training and diet has been good to me.
230 lbs w/visible abs and improved work capacity across all lifts. 🚂
I’ve also been able to still enjoy quite a bit of flexibility in my nutrition too.
Throwback- Leanest I’ve ever been
I’ve been on both ends- world records in powerlifting, and shredding it up for bodybuilding.
Preparing for bodybuilding shows requires a different level of pain tolerance and determination. Doing it drug free I had to work that much harder.
10 Year Transformation
Fall 2013- 168ish lbs 19 years old> Fall 2023- 208lb- 29 years old.
Drug free in both pics!
On the left, I was just about to start prep for my first mens physique competition. I had already been lifting for almost 7 years at that point, but had only
So I guess here’s one big highlight I glanced over from this weekend…
My girl said “yes”💍
Having you by my side gives me happiness I never knew I’d have! I cant wait to have everything we ever dreamed of in this life together.
Love you❤️
@gymgabpro
Feeling pretty good sitting at 228lbs 16 days out from my next powerlifting meet.
I’ll likely have to do a small water cut to get down to 220 which is something I never thought I’d have to do but here we are lol.
Don’t NEGLECT YOUR RHOMBOIDS🗣️
If you arent familiar, the rhomboids are muscles in the upper back that attach your shoulder blades to your spine. 🥩
Strong rhomboids play a huge role in your lifts if your goal is to build strength on your squat, bench and deadlift.
Why? 👇
I always struggled with adding size/strength to my upper back in my early training years.
This was one of the movements that changed that for me⬇️
Incline Chest Supported Shrugs are not only great to slap on size to your traps, but also have great carryover to all lifts
I quit my corporate gym job in February with ~$1000 to my name to start my own LLC.
I knew it would be hard and it would be scary at times. Still is 7 months later.
But, I’m 10x closer to my dream life than I would be had I not taken that risk and jumped.
405 for some cheater rows today.
I’m using the momentum on purpose here- I’ve gotten very good carryover to my deadlift by performing rows in a “power” fashion.
Plus idk anyone who can row 405 who has a small back
big arms on men are often unaesthetic, and a bit unserious. i know most only realise this is true once they start paying attention to it.
men should only have big arms as a byproduct of compound movement and sports, but they should never isolate them to train them.
there's
#GainzDealerTipofTheDay
Your chest and bench press will both grow a lot faster when you take your presses all the way to your chest.
No half reps here.
These are just the 90s and they’ve got me workin!
I struggled mightily with growing my chest until I made these technique changes⬇️⬇️
✅Elbows “in”- This takes tension off the shoulder/places it on chest
✅Bring upper arm across the body to contract chest fully
✅Full stretch at bottom! No half reps
Best deadlift from yesterday!
672lb
This was a lifetime conventional PR and all time meet PR for me.
I missed this same weight 2x at my last meet in June. Felt great to get redemption on it🤌
Left pic: Bulking up, powerlifting focused- STRONG, weighing 230ish.
Right pic: Shredded down, a week out from bodybuilding show weighing 195.
Both builds were by choice❗️
When you understand nutrition+ training and how it effects your body, you can transform as you please.
Spider curls🔥
One of my favorite bicep variations!
A bonus tip: Loosen up your grip on your curls and you’ll feel a greater “connection” with your bicep. Save the death grip for deadlifts
Get strong AF, make money, live every day on my own terms, drink good alcohol, marry a good woman. That’s a great life to me.
I’m a pretty simple man ha
I’m one of only 3 drug free 220lb powerlifters EVER, to cross the 800lb mark on squat.
Tied for the all time world record.
It didn’t happen on accident.
I spent years dedicating my life getting better at my craft, spending at many times, more energy on competing than I did
A lot of coaches don’t talk about this:
If you always miss deadlifts at lockout- it might be because of weak glutes, but even more likely because you have a bad start position.
This thread covers how to set your hips to efficiently deadlift as much weight as possible.
Dug deep into the exercise library today and did some old school Arnold Presses!
Surprisingly easy on the joints- and amazing pump. Forgot how good these are
Hammer Curls are a staple exercise in my training.
✅Hammer curls train the “brachialis” muscle which sits between the biceps and the triceps. The bigger this muscle becomes, the more your arms will fill out and appear thicker and wider!
Check the vid for some form tips! 🔥
I prepped for many bodybuilding/powerlifting comps while working 10+ hour days, going to school, holding down a relationship and the only option I had was to train at 4am before the day began.
I didn’t have time for much else, but my goal was important to me so I found a way.
I heard it was incline DB press day, so I present to you, my best set of incline presses ever, perhaps.
My training philosophy is simple:
✅Be a powerlifter on the main lifts- making the lift as efficient as possible with as much weight as possible. Make heavy weights “light”
Out here rippin PRs lately.
606lbs conventional stance for a pause rep PR.
This is also the most I’ve ever deadlifted conventional stance- pause or no pause.
So I’m hype! Good end to this training block- time to do some reps now
#GainzDealerTipofTheDay
You’ll start getting better connection and results from your lateral raises when you start focusing on these 3 things👇
1- Pushing your knuckles directly out to the side (pretend to punch the walls next to you)
2- Keeping DBs in front of you
Big back day today!
Utilized this superset to finish my session 👇
Chest support upper back rows: x12 ➡️ Lat Pulldowns: x20 repeat x3
The magic is in the full stretch and squeeze!
Let’s talk Deadlift! 🗣
More specifically, why learning how to engage your lats is key for a bigger deadlift.
Using proper lat engagement will help you hold position, load the weight into your legs, pull the slack out of the bar and can even make the weight feel lighter.
Always keep a healthy dose of Dips in my training for chest/triceps mass.
A note on form here⬇️
-I treat dips the same way Id treat a “press”- as in I don’t place specific emphasis on my chest OR my triceps. It hits both, so I just do the damn movement and don’t worry about it
PJR pullovers - my triceps are cooked from these yesterday. 🥩
Probably one of the greatest tricep exercises on the planet- throwing them back in rotation as I prepare to compete in November
Worst part about this set was my damn hat started falling off
120s for 8 on incline DB- gonna hang out here til I can hit these for a clean 15-20, by then ill have purchased heavier DBs for the gym hopefully
Chest Supported Mid Back Shrug🔥
These are a staple in my training for building thickness in the upper back.
This movement also helps build strength for control of the shoulder blades which carries over big time to the squat, bench and deadlift.
Picked up this magnificent T bar for the gym over the weekend.
The original owner told me it’s 45 years old.
Gonna be getting our golden era gainz on at BrykSquad Barbell!
600x17 today!
Nice PR after dealing with some low back issues and doing mostly bodybuilding the last 2 months.
Big thanks to everyone at IVB for the hype and hospitality. The environment there is truly unmatched!
@zachhomol_
@mitchdmoore
@Col_Win_
@parker_hahn6
@gymgabpro
700x5 today. Big PR for me to end this training block!
I’m 218 lbs today, and lifetime drug free for anyone wondering.
I don’t believe in limits and you shouldn’t either🤘