Training – Freestyle Fitness Addiction

USPA Old Skool Iron Meet Recap…I crushed it!

Oh man, I couldn’t have asked for anything more. Yes, there were some things I could have done better. But overall, I was happy with my performance. In a nutshell, I broke the national squat record, the national bench press record, and the national overall total record, PLUS I won the Best Lifter award, and it feels so awesome to get that honor and validation. My hard work paid off! ::::contented sighs:::

Well, where should I start… I guess I’ll start ...

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16
JUN

Motivation & Mindset, Nutrition / Recipes, Physique, Figure, and Fitness, Training, Videos

BBBC, belt, bench press, Best Lifter, big bench!, Boss Barbell, breaking records, Dan Green, deadlift, dedication, female powerlifter, focus, IFBB, macros, national record, Old Skool Iron, overall total, physique, powerlifting, PR, squat, strength, strength training, uspa

325 Pound Squat, yeahhhhhh

WOOP :::happy dance::

Today I hit a 325 pound squat.

That’s a PR for me! Making progress 🙂

I am really trying to dial in the technique, as I feel that is what is limiting me- not my strength….Doing what I can! —>>> One more squat day on Monday, then that’s it!

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30
MAY

Training, Videos

BBBC, Boss Barbell, Dan Green, inzer, powerlifting, PR's, squat, squat shoes, uspa

3 set of 8 pull ups with 45 pound plate

After the bench press yesterday, I strapped the weight belt around my waist and added a 45 pound plate!
This is the THIRD set of 8 pull-ups with the 45!
Peaking nicely for my powerlifting meet coming up!
All thanks to Dan Green

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28
MAY

Training, Videos

pull ups, weighted pull ups

I did a 231 pound BENCH PRESS?!!?!?!??!!?!?

oh my fucking gawddddddddd

I did dat shyt!!!!!!

say WHAT!? OMG!!!!

TODAY. IN TRAINING. I HIT 231 BENCH!!!!!! Oh yeah baby!! In perfect time! I’ve been focused focused FOCUSED, grinding and grinding and training and resting and eating, optimal meal timing, strengthening not only chest but shoulders and triceps…etc etc…and it’s paying off! “Easy” 231 pound bench press right here! Lifetime PR for me! USPA meet is around the corner, I’m feeling excited to see what I can hit! 😀

WOOOOOO!!!!!!!!

<a class="ka_button small_button small_black" href="https://www.freestylefitnessaddiction.com/i-did-a-231-pound-bench-press/" rel="bookmark" title="Continue reading I did a 231 pound BENCH PRESS?!!?!?!??!!?!?"> <span>Continue Reading →</span></a> <div class="post_date"> <span class="day date updated">27</span> <br /> <span class="month">MAY</span> </div> <div class="post_comments"> <a href="https://www.freestylefitnessaddiction.com/i-did-a-231-pound-bench-press/#post-comments"><span>0</span></a> </div> <a class='post_share sharelink_small' href='https://www.freestylefitnessaddiction.com/i-did-a-231-pound-bench-press/' data-gal='prettySociable'>Share</a> </div> <div class="post_footer"> <p class="post_cats"><a href="https://www.freestylefitnessaddiction.com/category/training/" >Training</a>, <a href="https://www.freestylefitnessaddiction.com/category/videos/" >Videos</a></p> <p class="post_tags"><a href="https://www.freestylefitnessaddiction.com/tag/bbbc/" rel="tag">BBBC</a>, <a href="https://www.freestylefitnessaddiction.com/tag/bench-press/" rel="tag">bench press</a>, <a href="https://www.freestylefitnessaddiction.com/tag/big-bench/" rel="tag">big bench!</a>, <a href="https://www.freestylefitnessaddiction.com/tag/boss-barbell/" rel="tag">Boss Barbell</a>, <a href="https://www.freestylefitnessaddiction.com/tag/dan-green/" rel="tag">Dan Green</a>, <a href="https://www.freestylefitnessaddiction.com/tag/national-record/" rel="tag">national record</a>, <a href="https://www.freestylefitnessaddiction.com/tag/powerlifting/" rel="tag">powerlifting</a>, <a href="https://www.freestylefitnessaddiction.com/tag/pr/" rel="tag">PR</a>, <a href="https://www.freestylefitnessaddiction.com/tag/strength/" rel="tag">strength</a>, <a href="https://www.freestylefitnessaddiction.com/tag/uspa/" rel="tag">uspa</a></p> </div> </article> <article class="blog_wrap post-2408 post type-post status-publish format-standard hentry category-training category-videos tag-bbbc tag-boss-barbell tag-dan-green tag-inzer tag-powerlifting tag-prs tag-squat-shoes tag-squats tag-uspa tt-blog-no-feature"> <div class="post_title"> <h2 class="entry-title"><a href="https://www.freestylefitnessaddiction.com/squats-training-today/" title="Squats Training Today">Squats Training Today</a></h2> </div> <div class="post_content"> <p> </p> <p>My solace and meditation was blissful in the squat rack today. Just me, myself, and I. Had my pre workout drink, my lifting gear, the heavy metal music…and I was set. My powerlifting competition is in 2 weeks!</p> <p>Did low bar squats- warm ups, then 115 kg x 3, 120 kg x 3, 125 kg x 3, 130 kg x 3, 132.5 kg x 3, 132.5 kg x 3 (that’s just shy of 300 pounds, FYI).</p> <p>Then high bar squats with pause, ...</p><a class="ka_button small_button small_black" href="https://www.freestylefitnessaddiction.com/squats-training-today/" rel="bookmark" title="Continue reading Squats Training Today"> <span>Continue Reading →</span></a> <div class="post_date"> <span class="day date updated">25</span> <br /> <span class="month">MAY</span> </div> <div class="post_comments"> <a href="https://www.freestylefitnessaddiction.com/squats-training-today/#post-comments"><span>0</span></a> </div> <a class='post_share sharelink_small' href='https://www.freestylefitnessaddiction.com/squats-training-today/' data-gal='prettySociable'>Share</a> </div> <div class="post_footer"> <p class="post_cats"><a href="https://www.freestylefitnessaddiction.com/category/training/" >Training</a>, <a href="https://www.freestylefitnessaddiction.com/category/videos/" >Videos</a></p> <p class="post_tags"><a href="https://www.freestylefitnessaddiction.com/tag/bbbc/" rel="tag">BBBC</a>, <a href="https://www.freestylefitnessaddiction.com/tag/boss-barbell/" rel="tag">Boss Barbell</a>, <a href="https://www.freestylefitnessaddiction.com/tag/dan-green/" rel="tag">Dan Green</a>, <a href="https://www.freestylefitnessaddiction.com/tag/inzer/" rel="tag">inzer</a>, <a href="https://www.freestylefitnessaddiction.com/tag/powerlifting/" rel="tag">powerlifting</a>, <a href="https://www.freestylefitnessaddiction.com/tag/prs/" rel="tag">PR's</a>, <a href="https://www.freestylefitnessaddiction.com/tag/squat-shoes/" rel="tag">squat shoes</a>, <a href="https://www.freestylefitnessaddiction.com/tag/squats/" rel="tag">squats</a>, <a href="https://www.freestylefitnessaddiction.com/tag/uspa/" rel="tag">uspa</a></p> </div> </article> <article class="blog_wrap post-2394 post type-post status-publish format-standard hentry category-nutrition-recipes category-physique-figure-fitness category-training tag-bbbc tag-bench tag-bodyweight tag-dan-green tag-deadlift tag-dieting tag-energy tag-form tag-iifym tag-macros tag-powerlifting tag-squat tag-strength tag-uspa tag-weight-class tag-weight-cut tt-blog-no-feature"> <div class="post_title"> <h2 class="entry-title"><a href="https://www.freestylefitnessaddiction.com/powerlifting-training-update-3-5-weeks-out/" title="Powerlifting training update 3.5 weeks out">Powerlifting training update 3.5 weeks out</a></h2> </div> <div class="post_content"> <p><strong>My Strength</strong></p> <p>This week’s training has been a bit frustrating, because I don’t seem to be hitting the numbers I used to be able to hit!</p> <p>For example, with squats…</p> <p>Before Argentina, I hit 320. I want to hit 326 in the meet. Today I tried for 308 and failed. My strength felt decent but my form was a bit off. I am having problems getting my balance right, which doesn’t allow me to fully leverage my own strength. It’s funny, because Dan ...</p><a class="ka_button small_button small_black" href="https://www.freestylefitnessaddiction.com/powerlifting-training-update-3-5-weeks-out/" rel="bookmark" title="Continue reading Powerlifting training update 3.5 weeks out"> <span>Continue Reading →</span></a> <div class="post_date"> <span class="day date updated">14</span> <br /> <span class="month">MAY</span> </div> <div class="post_comments"> <a href="https://www.freestylefitnessaddiction.com/powerlifting-training-update-3-5-weeks-out/#post-comments"><span>0</span></a> </div> <a class='post_share sharelink_small' href='https://www.freestylefitnessaddiction.com/powerlifting-training-update-3-5-weeks-out/' data-gal='prettySociable'>Share</a> </div> <div class="post_footer"> <p class="post_cats"><a href="https://www.freestylefitnessaddiction.com/category/nutrition-recipes/" >Nutrition / Recipes</a>, <a href="https://www.freestylefitnessaddiction.com/category/physique-figure-fitness/" >Physique, Figure, and Fitness</a>, <a href="https://www.freestylefitnessaddiction.com/category/training/" >Training</a></p> <p class="post_tags"><a href="https://www.freestylefitnessaddiction.com/tag/bbbc/" rel="tag">BBBC</a>, <a href="https://www.freestylefitnessaddiction.com/tag/bench/" rel="tag">bench</a>, <a href="https://www.freestylefitnessaddiction.com/tag/bodyweight/" rel="tag">bodyweight</a>, <a href="https://www.freestylefitnessaddiction.com/tag/dan-green/" rel="tag">Dan Green</a>, <a href="https://www.freestylefitnessaddiction.com/tag/deadlift/" rel="tag">deadlift</a>, <a href="https://www.freestylefitnessaddiction.com/tag/dieting/" rel="tag">dieting</a>, <a href="https://www.freestylefitnessaddiction.com/tag/energy/" rel="tag">energy</a>, <a href="https://www.freestylefitnessaddiction.com/tag/form/" rel="tag">form</a>, <a href="https://www.freestylefitnessaddiction.com/tag/iifym/" rel="tag">iifym</a>, <a href="https://www.freestylefitnessaddiction.com/tag/macros/" rel="tag">macros</a>, <a href="https://www.freestylefitnessaddiction.com/tag/powerlifting/" rel="tag">powerlifting</a>, <a href="https://www.freestylefitnessaddiction.com/tag/squat/" rel="tag">squat</a>, <a href="https://www.freestylefitnessaddiction.com/tag/strength/" rel="tag">strength</a>, <a href="https://www.freestylefitnessaddiction.com/tag/uspa/" rel="tag">uspa</a>, <a href="https://www.freestylefitnessaddiction.com/tag/weight-class/" rel="tag">weight class</a>, <a href="https://www.freestylefitnessaddiction.com/tag/weight-cut/" rel="tag">weight cut</a></p> </div> </article> <article class="blog_wrap post-2390 post type-post status-publish format-standard hentry category-nutrition-recipes category-training tag-bench-press tag-flexible-dieting tag-meal-spacing tag-shoulders tt-blog-no-feature"> <div class="post_title"> <h2 class="entry-title"><a href="https://www.freestylefitnessaddiction.com/shoulder-workout-and-food-today/" title="Shoulder Workout and Food Today">Shoulder Workout and Food Today</a></h2> </div> <div class="post_content"> <p>Less than 4 weeks, baby!</p> <p>Please please please I want the national squat record</p> <p>Please please please I want the national bench record</p> <p>Please please please I want the state deadlift record</p> <p>workin, workin, workin to that end</p> <p> </p> <p><strong>TRAINING</strong></p> <p>SO, to improve my bench press, I killed shoulders today. Here was my workout:</p> <p>1) Standing Barbell Overhead Press</p> <p>Warm up:<br /> Bar x 8<br /> 65 x 5<br /> 85 x 5</p> <p>Working sets:<br /> 105 x 6<br /> 105 x 6<br /> 105 x 6<br /> 105 x 5 (6th was a fail)<br /> 105 x ...</p><a class="ka_button small_button small_black" href="https://www.freestylefitnessaddiction.com/shoulder-workout-and-food-today/" rel="bookmark" title="Continue reading Shoulder Workout and Food Today"> <span>Continue Reading →</span></a> <div class="post_date"> <span class="day date updated">11</span> <br /> <span class="month">MAY</span> </div> <div class="post_comments"> <a href="https://www.freestylefitnessaddiction.com/shoulder-workout-and-food-today/#post-comments"><span>0</span></a> </div> <a class='post_share sharelink_small' href='https://www.freestylefitnessaddiction.com/shoulder-workout-and-food-today/' data-gal='prettySociable'>Share</a> </div> <div class="post_footer"> <p class="post_cats"><a href="https://www.freestylefitnessaddiction.com/category/nutrition-recipes/" >Nutrition / Recipes</a>, <a href="https://www.freestylefitnessaddiction.com/category/training/" >Training</a></p> <p class="post_tags"><a href="https://www.freestylefitnessaddiction.com/tag/bench-press/" rel="tag">bench press</a>, <a href="https://www.freestylefitnessaddiction.com/tag/flexible-dieting/" rel="tag">flexible dieting</a>, <a href="https://www.freestylefitnessaddiction.com/tag/meal-spacing/" rel="tag">meal spacing</a>, <a href="https://www.freestylefitnessaddiction.com/tag/shoulders/" rel="tag">shoulders</a></p> </div> </article> <article class="blog_wrap post-2388 post type-post status-publish format-standard hentry category-physique-figure-fitness category-training category-videos tag-awesome tag-burpees tag-cardio tag-exercise tag-ifbb tag-intervals tag-metabolic-conditioning tag-npc tag-pro-card tag-womens-physique tt-blog-no-feature"> <div class="post_title"> <h2 class="entry-title"><a href="https://www.freestylefitnessaddiction.com/roll-back-burpee-variation/" title="Roll Back Burpee Variation">Roll Back Burpee Variation</a></h2> </div> <div class="post_content"> <p>It was time to do a little cardio shiz, of course I did as much “alternative” cardio as possible, such as hang cleans, chops, box jumps, and so forth. I did this little gem of an exercise (puke)…j/k. It’s a good one, but dang it’s hard. I don’t know what it’s called, but I’ll just call it “Roll Back Burpee Variation.” It’s killer core, legs, upper body, *and* gets the heart pumping! Do them yourself and ENJOY (as much as ...</p><a class="ka_button small_button small_black" href="https://www.freestylefitnessaddiction.com/roll-back-burpee-variation/" rel="bookmark" title="Continue reading Roll Back Burpee Variation"> <span>Continue Reading →</span></a> <div class="post_date"> <span class="day date updated">10</span> <br /> <span class="month">MAY</span> </div> <div class="post_comments"> <a href="https://www.freestylefitnessaddiction.com/roll-back-burpee-variation/#post-comments"><span>0</span></a> </div> <a class='post_share sharelink_small' href='https://www.freestylefitnessaddiction.com/roll-back-burpee-variation/' data-gal='prettySociable'>Share</a> </div> <div class="post_footer"> <p class="post_cats"><a href="https://www.freestylefitnessaddiction.com/category/physique-figure-fitness/" >Physique, Figure, and Fitness</a>, <a href="https://www.freestylefitnessaddiction.com/category/training/" >Training</a>, <a href="https://www.freestylefitnessaddiction.com/category/videos/" >Videos</a></p> <p class="post_tags"><a href="https://www.freestylefitnessaddiction.com/tag/awesome/" rel="tag">awesome</a>, <a href="https://www.freestylefitnessaddiction.com/tag/burpees/" rel="tag">burpees</a>, <a href="https://www.freestylefitnessaddiction.com/tag/cardio/" rel="tag">cardio</a>, <a href="https://www.freestylefitnessaddiction.com/tag/exercise/" rel="tag">exercise</a>, <a href="https://www.freestylefitnessaddiction.com/tag/ifbb/" rel="tag">IFBB</a>, <a href="https://www.freestylefitnessaddiction.com/tag/intervals/" rel="tag">intervals</a>, <a href="https://www.freestylefitnessaddiction.com/tag/metabolic-conditioning/" rel="tag">metabolic conditioning</a>, <a href="https://www.freestylefitnessaddiction.com/tag/npc/" rel="tag">NPC</a>, <a href="https://www.freestylefitnessaddiction.com/tag/pro-card/" rel="tag">pro card</a>, <a href="https://www.freestylefitnessaddiction.com/tag/womens-physique/" rel="tag">women's physique</a></p> </div> </article> <article class="blog_wrap post-2377 post type-post status-publish format-standard hentry category-motivation-mindset category-nutrition-recipes category-physique-figure-fitness category-training tag-bench tag-champion tag-deadlifts tag-glutes tag-mindset tag-nutrition tag-powerlifting tag-pushing tag-squats tag-tension tag-training tt-blog-no-feature"> <div class="post_title"> <h2 class="entry-title"><a href="https://www.freestylefitnessaddiction.com/training-update/" title="Training Update">Training Update</a></h2> </div> <div class="post_content"> <p>Here is the latest on my training and nutrition!</p> <p><strong>1) My current split:</strong></p> <p>Mon- Deadlifts + Back</p> <p>Tues- Bench- Wide Grip and Close Grip + Triceps</p> <p>Wed- Low Bar Squats</p> <p>Thurs- Intervals or rest</p> <p>Fri- Bench + Tri’s</p> <p>Sat- High Bar Squats</p> <p>Sun- Shoulders (designed for helping Bench Press)</p> <p><strong>2) Working on total body tension:</strong></p> <p>One of the things I have been working on in my training is really utilizing the advantage of total body tension (or radiant tension). When I do any lifts, I try to keep my WHOLE ...</p><a class="ka_button small_button small_black" href="https://www.freestylefitnessaddiction.com/training-update/" rel="bookmark" title="Continue reading Training Update"> <span>Continue Reading →</span></a> <div class="post_date"> <span class="day date updated">4</span> <br /> <span class="month">MAY</span> </div> <div class="post_comments"> <a href="https://www.freestylefitnessaddiction.com/training-update/#post-comments"><span>0</span></a> </div> <a class='post_share sharelink_small' href='https://www.freestylefitnessaddiction.com/training-update/' data-gal='prettySociable'>Share</a> </div> <div class="post_footer"> <p class="post_cats"><a href="https://www.freestylefitnessaddiction.com/category/motivation-mindset/" >Motivation & Mindset</a>, <a href="https://www.freestylefitnessaddiction.com/category/nutrition-recipes/" >Nutrition / Recipes</a>, <a href="https://www.freestylefitnessaddiction.com/category/physique-figure-fitness/" >Physique, Figure, and Fitness</a>, <a href="https://www.freestylefitnessaddiction.com/category/training/" >Training</a></p> <p class="post_tags"><a href="https://www.freestylefitnessaddiction.com/tag/bench/" rel="tag">bench</a>, <a href="https://www.freestylefitnessaddiction.com/tag/champion/" rel="tag">champion</a>, <a href="https://www.freestylefitnessaddiction.com/tag/deadlifts/" rel="tag">deadlifts</a>, <a href="https://www.freestylefitnessaddiction.com/tag/glutes/" rel="tag">glutes</a>, <a href="https://www.freestylefitnessaddiction.com/tag/mindset/" rel="tag">mindset</a>, <a href="https://www.freestylefitnessaddiction.com/tag/nutrition/" rel="tag">nutrition</a>, <a href="https://www.freestylefitnessaddiction.com/tag/powerlifting/" rel="tag">powerlifting</a>, <a href="https://www.freestylefitnessaddiction.com/tag/pushing/" rel="tag">pushing</a>, <a href="https://www.freestylefitnessaddiction.com/tag/squats/" rel="tag">squats</a>, <a href="https://www.freestylefitnessaddiction.com/tag/tension/" rel="tag">tension</a>, <a href="https://www.freestylefitnessaddiction.com/tag/training/" rel="tag">Training</a></p> </div> </article> <article class="blog_wrap post-2343 post type-post status-publish format-standard hentry category-training category-videos tag-boss-barbell tag-dan-green tag-deadlift-reverse-band-deadlift tag-powerlifting tt-blog-no-feature"> <div class="post_title"> <h2 class="entry-title"><a href="https://www.freestylefitnessaddiction.com/reverse-band-deadlift-377-5-pounds-for-one-rep/" title="Reverse Band Deadlift- 377.5 pounds for one rep!">Reverse Band Deadlift- 377.5 pounds for one rep!</a></h2> </div> <div class="post_content"> <p>my meet is coming up! Have to get stronger!!!</p> <p><iframe width="960" height="540" src="https://www.youtube.com/embed/videoseries?list=UU_hlCOdHjBKe90x5PhoUshQ" frameborder="0" allowfullscreen>

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22
APR

Training, Videos

Boss Barbell, Dan Green, deadlift reverse band deadlift, powerlifting