Excuses 🙄 can we just stop ✋ cause we all got em, and they all stink 😷 yes I have a significant other, yes I have kids, yes I have a home to keep up, yes I have extended family & friends, yes I worked 56 hours this week but I also met my goals nutritionally and in the gym 💪 we all have our “stuff” but we don’t have to let it become excuses ‼️💯 #allaboutthe🍑
2015 vs 2018 .
Most people are quads dominant , I am one of them .
I spent a year building connection between brain and glutes - when I was pregnant . It was a great opportunity because I couldn't lift too heavy hence it was perfect to focus on the glutes engagement instead of using too much quads , lower back and hamstrings . .
▶️I started off by doing a lot of sumo deadlifts - trying to master the technique, as well as using my glutes and hamstrings to lift . .
▶️ I did a lot of Bulgarian split lunges , step ups, and walking lunges with light weights - concentrating on using hamstrings and glutes to push. .
▶️ after I was able to put weights on my belly and lying on my back again ( post birth ) , I started barbell hip thrusts , frog pumps, and bands works . By then my glutes and hamstrings were firing 😃. .
My glutes are still my weakness , but if I could give a piece of advice :
⏹ lower the weight and put all your focus on engaging the muscle you are trying to target. .
⏹ often movements that we hate are the ones we need the most. I hated hip thrusts , and sumo deads but only after I did them my glutes improved . And my squats also got stronger !
⏹ don't be afraid to increase the calories to grow . Make sure you train hard so the food goes to the right places 😄. .
I am truly grateful for @ryantownson 's guidance , how good is it to customise your wifey babe , win win! 😘😍❤️
2018.07.14 - Saturday
#sumodeadlift ×8 (almost 9)😌
sumodeadlift ×3 reset reps
#Bodyweight 98,6kg (~3kg #weightloss last month)
I have had brutal DOMS in adductors all week, after squats on Monday and probably snatching and overhead squats the days before. So yesterday I did some
Cardio HIIT intervals instead, and postponed deadlift for today.
Almost had a repPR at 200kg, but didn't quite make it to lockout. Sumo has definitely gotten better than conventional now, mainly because I've trained sumo a lot more the last 6-8 months.
I have always had the hardest time off the floor, but recently with sumo I've started getting much faster in the bottom but completely stopping near the top instead. A lot of this has to do with start position though and I think it is a lot trickier to get the technique right in sumo.
If you start with the hips lower and knees more flexed you're going to use more quadriceps, and since you begin the lift with the legs is going to heavier in the bottom. If you start with hips higher and the knees are straighter in the beginning you'll get a lot more power in the bottom, but you end up with difficultly straighting out at the top because the muscles that extend the hips, the #gluteusmaximus and #hamstrings, aren't in the best position to accomplish lockout with the sumo stance.