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[lgnknt]

More big squats on a Sunday! Really searching for that everyday triple/opener. Even though this looked slow this was probably my favorite set of my training cycle so far! Depth was certainly there and you could see and get a little out of position on the last rep. My body started to shut down but I refocused in that split second and powered through. Those reps are so rare and so valuable because they make you better physically and mentally. How often do you get to battle your lesser instincts, and overcome them? #squats #sqwats #squatsunday #triples #opener #powerthrough #overcome #mentalgains #mentality #determination #will #rtsprogram #powerlifting #powerlifter #uspa #60kg #roadtoworlds #4weeksout #smallbutstrong https://www.instagram.com/p/BopLhUkh3jQ/?utm_source=ig_tumblr_share&igshid=2ngqo679cgdz

[lgnknt]

395x3!!! Angle on this makes depth look iffy but I’m more proud of the fact that I hit this at a 8-8.5 rpe. Nothing like a PR to make ya grin! #pr #squats #sqwats #powerlifting #powerlifter #uspa #60kg #smallguybigweights #ilovesquats #livetolift #gymrat #ironaddict #dedication #passion #rtsprogram #roadtoworlds #recordbreaker #smallbutstrong https://www.instagram.com/p/Boj8d61B0ES/?utm_source=ig_tumblr_share&igshid=vkjisgmgu4yr

[lgnknt]

Unofficial official 5 plate club. Got a little ticked off and had to go off program and release some aggression the best way I know how. Got 495 using change so not really #5plateclub yet. Failed 505 because I got too worked up or too fatigued or a million other excuses. Oh well it will be there when I need it! #deadlift #liftangry #deadlifttillimdead #sumo #sumodeadlift #pullsumoeatbutt #pr #5plates #smallguybigweights #pissed #angrylifting #aggression #therapy #fitness #strengthtrainjng #offprogram #powerlifting #powerlifter #uspa #60kg #roadtoworlds #roadto500 #5weeksout #letsgo #smallbutstrong (at Sculpt Fitness Group Training Gym) https://www.instagram.com/p/BoboZVAhruz/?utm_source=ig_tumblr_share&igshid=lqpa4rxutnl2

[lgnknt]

Yes! 👏🙌👐 this is one of my most used and most valuable cues for the squat. Having a strong, stable base from which to push is invaluable! After all, you can’t fire a cannon from a canoe can you? #Repost @squat_university with @get_repost ・・・ How should you grip the ground with your feet when you squat?🤔 . One cue that works great for many is “screw your feet into the ground.” This motion starts as the hips externally rotate. The knees move out to the side a bit and the feet move into an arched position. The second most common cue is “spread the floor.” This promotes a similar motion as the 1st cue, and puts the entire lower body into a good position. If yopu're doing either of these corretcly, you'll likely feel your lateral glutes kicking on a bit and your foot start to grab the ground.✅ . For both make sure to keep your toes jammed into the grond to limit your foot rolling on its side.👈🏼👉🏼 . By doing both of these actions, you create a tripod foot. Your weight should be evenly spread across all 3 of these points. Jamming your big toe down again keeps the foot from rolling on its side and pressure on the base of the 1st toe.👇🏼 . Gripping the ground correctly sets a firm foundation for you to perform a perfect squat. Let me know if you have any other questions on this part of the squat!🙌🏼 . Thank you to @3d4Medical and their app Complete Anatomy for the visual today! 🙏🏼 ______________________________________ #Squat #Powerlifting #weightlifting #crossfit #training #wod #workout https://www.instagram.com/p/BoYxaNshAGQ/?utm_source=ig_tumblr_share&igshid=1u5jddn0yf011

[lgnknt]

GET 🔥 UP! Top set of triples from last week at 455. Really looking to get that 500+ pull come November! #gethype #pumpedup #powerlifting #deadlift #sumo #sumodeadlift #pullsumoeatbutt just under #3.5xbodyweight #gains #improvement #gettingbetter #rtsprogram #uspa #60kg #lifter #lifting #gymrat #gymaddict #smallguybigweights #moveweight almost #bigboyweight for a small guy 😉 #smallbutstrong https://www.instagram.com/p/BoXc7JjANuN/?utm_source=ig_tumblr_share&igshid=25d8gpwtgn1i

[lgnknt]

Trick shot! I DO NOT RECOMMEND YOU TRY THIS #donttrythisathome #trickshot #gymfuckery #screwingaround #forfun #bosu #bosuball #deadlift #conventional #straightlegdeadlift #romaniandeadlift #powerlifting #athlete #forfunsies #balance #smallbutstrong (at Sculpt Fitness Group Training Gym) https://www.instagram.com/p/BoSHjJHhlsL/?utm_source=ig_tumblr_share&igshid=1i333a4w2x9yq

[lgnknt]

385 for 2 after hitting it for 3. Just wanted to make absolutely sure I was hitting depth. Competition time is getting closer and closer! #5weeksout #squat #sqwats #powerlifting #powerlifters #ipl #uspa #worlds #depth #doublecheck #60kg #smallbutstrong (at Sculpt Fitness Group Training Gym) https://www.instagram.com/p/BoPbyDNAsLt/?utm_source=ig_tumblr_share&igshid=xoer7qpsi4eo

[lgnknt]

Let’s talk about health. Health (and wellness) is/are a multifactorial state of being. It means there are many different parts that comprise the whole of the idea of being healthy/well. This picture shows most of what I consider to be the main areas of health and wellness. It is certainly possible to be “healthy” in one or more of these areas, while lacking in another. I think to really achieve happiness in your life, you must be able to find and maintain a nice balance of all of these factors. Only then, I believe, can you achieve self-actualization. #thoughts #health #wellness #healthandwellness #info #picture #mentalhealth #spiritual #emotional #physical #movement #hydration #diet #sleep #recovery #social #balance #peace #love #selfactualization #personaltrainer #strengthandconditioningcoach #smallbutstrong https://www.instagram.com/p/BoG0hq7hH9W/?utm_source=ig_tumblr_share&igshid=1t3h0vx00hkjx

[lgnknt]

Still moving on up! Squats 375x4@8rpe. Backed off and worked on depth as always. Really felt easy even though I was in a hurry and crunches for time! #powerlifting #powerlifter #60kg #uspa #squats #sqwaats #easy #rushed #rpe #rtsprogram #meetprep #strength #improvement #smallbutstrong https://www.instagram.com/p/BoFLSVMB77r/?utm_source=ig_tumblr_share&igshid=1isryxszu0lfw

[lgnknt]

What a night! Glad I got to spend it with my dad! Cleveland and all the families of browns fans have struggled and suffered for a very long time now. I feel so lucky to be able to experience the long awaited win in person! #bakermayfield #browns #gobrowns #clevelandbrowns #clevelandvseverybody #brownsvsjets #win #newera #cleveland https://www.instagram.com/p/Bn_vio3gPYO/?utm_source=ig_tumblr_share&igshid=5a7jleq8h8ce

[lgnknt]

When you take the cue “up and back” and little too seriously smh Reset and got another 3 about 60 seconds after this. Heard someone recently say that we (powerlifters) aren’t normal people. Normal people do not day after day go and perform workouts that can literally cripple you at any moment on a regular basis. From my relatively short time in this sport I can definitely attest to this. We are not your normal or average person, but I love who and what we are. So if you are reading this, and you are a fellow lifter, embrace you are and #embracethegrind #deadlifts #rackpulls #belowknee #5plates #505 #powerlifting #powerlifter #fall #getbackup #struggle #whoops #gymfail #conquertheweights #sumo #rtsprogram #rts #smallbutstrong https://www.instagram.com/p/Bn6rr_RB7TD/?utm_source=ig_tumblr_share&igshid=6o2r2w9s1fmt

[lgnknt]

Been a while since I’ve posted any kind of overhead work. I think it needs even more work than my bench 😳. But hey everyone has at least one weak point right? I just have two really bad ones. #strengthenyourweaknesses #overheadpress #press #pushpress #reps #rough #needswork #weakpoint #areaofimprovement #ohwell #smallbutstrong https://www.instagram.com/p/Bn1rdM2BBKl/?utm_source=ig_tumblr_share&igshid=1uozzss6fjfwu

[lgnknt]

#Repost @theprehabguys with @get_repost ・・・ Episode 723: "3D Ankle Mobilization" sponsored by @WebPT [improve your ankle dorsiflexion!] . This is one of my favorite drills to increase ankle dorsiflexion. It's inherently extremely simple and can be done anytime anywhere. One of the keys to increasing mobility is to spend as much time as possible in end range. Meaning performing mobilizations like these as much as possible, and then following them up with any movements that USE that ankle DF (think goblet squats, forward step downs, deficient heel raises). . By all means, you do NOT have to mobilize in exactly 3 directions, you can choose any number of directions you want. The goal of the "3D" is to get you thinking outside the box. Pure ankle DF almost never happens when we move, and our ankles need to be able to move into DF with varying degrees of calcaneal inversion/eversion. . Something I stress with patients who lack ankle dorsiflexion is proper gait mechanics. The brain/body is smart, if you lack ankle dorsiflexion at the talocrural joint, you'll more than likely maintain forward progress at the ankle through other joints - namely the subtalar joint and compensate with excessive pronation. Thus, if working on gaining true ankle dorsiflexion, make sure to USE IT when you ambulate! EVERY STEP IS A CHANGE TO MOBILIZE YOUR ANKLE!! . @WebPT is the leading EMR healthcare resource for physical therapists world wide. Check em out if you don't know who they are! ______________________________________________ The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #correctiveexercise #stretching #crossfit #longevity # https://www.instagram.com/p/Bn01XjsBxsz/?utm_source=ig_tumblr_share&igshid=1a7byp5m62nrd

[lgnknt]

Look! A rare sighting of the wild Logan’s poverty bench! You see the trick is to do enough accessories and variations that no one knows your bench is actually that of a 12 year girl. #tipsandtricks #povertybench #bench #benchpress #floorpresses #floorpress #assistance #variation #powerlifting #ihatebench #smallbutstrong (at Sculpt Fitness Group Training Gym) https://www.instagram.com/p/Bnvw0WvBCIy/?utm_source=ig_tumblr_share&igshid=weeea6mdd60j

[lgnknt]

No matter what you do in life, never let anyone set limits on what you can achieve. Roughly 6 1/2 years ago I was diagnosed with a spinal injury called type 2/ abnormal schuermanns disease. Parts of my vertebrae were cracking and breaking off due to overworking my body, lack of supervision during lifting, and horrendous form. Realistically, I shouldn’t be able to do what I do without constantly hobbling myself. It’s been said so many times in so many ways but if you really believe in yourself, and you are willing to sacrifice and do whatever it takes, there is nothing that can stand in your way 💪 #inspiration #motivation #fitspiration #motivationalmonday #butitsnotmonday #smallbutstrong (at Sculpt Fitness Group Training Gym) https://www.instagram.com/p/BnuUzMvHYOb/?utm_source=ig_tumblr_share&igshid=m9oxmer1clxe

[lgnknt]

Have you had your water yet this morning? "Drinking a couple glasses of water to allow the body to rehydrate allows for better digestion when you do eat. It also helps with moving the lower bowels for regularity in the mornings.”- Angela Lemond (at Sculpt Fitness Group Training Gym) https://www.instagram.com/p/BnitMl3H9ql/?utm_source=ig_tumblr_share&igshid=1dj73mk8nzhq

[lgnknt]

My 2nd top set with 345x5 because I didn’t like the first set. Well, technically only 4 because @ange.cpt STOOD IN FRONT OF THE CAMERA!!! 😂 its alright we had a good laugh about it afterwards. #squat #squats #sqwats #5repsfeelslikecardio #rpe #rtsprogram #powerlifter #powerlifting #gymbro #gymbuddy #youblockedmyshot #intheway #facepalm #newcycle #smallbutstrong https://www.instagram.com/p/BnhbI-Igbcf/?utm_source=ig_tumblr_share&igshid=8d761f3be7ro