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Donna Bramley

@donna_lifts

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Best comp deadlift: 215kg
🥇🌍U56kg World Deadlift Record
🥇U56kg British Deadlift Record
🥇WPC u75kg World Champion ‘24
🥇U75kg British Deadlift Record

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Pics from the weekend. Slide to the end for the newest addition to my armoury 🗡️. Slight regret that I forgot to hold the dagger like a giant carp for the photo…I had ONE job 🤣Huge thanks to @shotslikesumo for the epic shots - no one captures a gurn quite like this man! And also to @miralifts for being the ultimate cheerleader in the background. 📣🔥P.S. I’ve heard bodybuilders get full-size swords...should I switch sports just for the weapon upgrade? 👀.....#deadlift #deadlifting #powerlifting #britishpowerliftingunion #arnoldsportsfestival by @donna_lifts

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4 months ago

And so the video spamming begins….blame @spencer_lynham for sending them 😂First attempt - 172.5kg. You can tell I was ok with this because I didn’t scream 😂..........#arnoldsportsfestival #powerlifting #deadlifting #deadlift by @donna_lifts

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4 months ago

Third attempt and World Record - 194kg (raw). Grunting was at max and all the local dogs could be heard barking…😂Absolutely awesome day with @british_powerlifting_union who totally know how to run an event. .......#powerlifting #deadlifting #deadlift by @donna_lifts

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4 months ago

Monday chest and back delicately peppered with shoulders 👌🏻👌🏻......#powerlifting #backworkout #shoulders #chestworkout #strengthtraining by @donna_lifts

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2 months ago

This one goes out to the people who keep accusing me of taking steroids.The thing is, I have chronic kidney disease. Not from steroid use; I’ve had it since childhood. My dad died from it. It’s one of our family traits unfortunately – crap kidneys and small legs 😂It can’t be cured, only slowed. Because of that, I don’t take steroids. I don’t take creatine either. Certain pain medications also. All these things would wreck the little kidney function I have left. The supplements I use are:✅ Whey protein ✅ Pre-workoutThat’s it.What I do have is:✅ 25 years of training ✅ Consistency ✅ Progressive overload ✅ A lot of protein (as much as my kidneys will tolerate)To the people who say I take steroids:I’m a 40 year old woman who has spent more than half her life training for muscle.This is what that looks like.I have no problem with people who use them. Steroids don’t magically build muscle on their own – you still have to put the work in. Most people massively overestimate what steroids can do and underestimate what 25 years of training can do........#gymmotivation #strengthtraining #workout #powerlifting#muscle by @donna_lifts

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a month ago

I can get two fingers in my gap…I’ve got short bicep insertions (stop clutching your pearls 🙄😂). So I guess you’re already thinking “this girl is all peak naturally”. Let me explain. As I’m a raw deadlifter, I don’t use straps much because I need to train my grip. The downside is my forearms are pretty dominant, so they can take over during curls.I find this cue helps reduce my forearms dominating the movement so I get a much stronger bicep contraction: wrists back - I curl with my wrists in extension (bent backwards).I prefer a straight bar attachment on the cable because it lets me maintain wrist extension throughout the movement while keeping constant tension. How I do it:1️⃣ Set the cable to the bottom and attach a straight bar attachment2️⃣ Use a false or full grip (I prefer false)3️⃣ Bend the wrists into extension 4️⃣ Step back slightly to keep constant tension.5️⃣ Pin elbows against hips.6️⃣ Curl hard and squeeze at the top.7️⃣ Lower slowly under control.Sets & reps ✅ 3 working sets ✅ Mostly 8–15 reps (1-2 reps in reserve). ✅ One light 20-rep pump-up set before my working sets. . . . . . . #shoulders #bicepworkout #bodybuilding #gymmotivation #armworkout by @donna_lifts

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17 days ago

So a while back my friend @miralifts did pull-ups with 2 fingers and I kept meaning to try; finally got around to it. To make it more spicy I added a 20kg plate. Naturally I attempted one finger too... because I’m competitive….failed😭If you can do it with one finger, let me know so we can all worship you as a living god. 🙌😂.....#backday #pullupchallenge #strengthtraining #backworkout #muscle by @donna_lifts

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13 days ago

My current shoulder workouts.Squat, bench and deadlift built most of my physique, but this is what I’m currently doing to refine and cap my shoulders.🗓️ MONDAY: 1️⃣ Cable upright rows (close-grip attachment) 2️⃣ Leaning cable lateral raises (also with the close-grip attachment)🗓️ FRIDAY: 1️⃣ Rear delt flyes on a 45° bench using a cable stack 2️⃣ Face pulls (close-grip attachment)Sets & reps:✅ 3–4 sets of each exercise ✅ 10–15 reps (until 1-2 reps shy of failure).If I feel they need a little extra, I’ll sometimes throw in a couple of sets of face pulls on Tuesday.They get a lot of work from rows and bench too. .......#shoulderworkout #shoulders #powerlifting #delts #gymmotivation by @donna_lifts

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a month ago

Saw someone else share their top 5 horror stories, so I thought I’d share mine:1. Someone replying with 👍2. The low battery beep in my earphones.3. Sitting on a public toilet seat that’s unexpectedly warm.4. The Teams notification sound.5. Being told I have small feet. Anyway. Back and deadlifts........#powerlifting #backworkout #deadlifting #homegym #strengthtraining by @donna_lifts

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2 months ago

My favourite S-tier tricep builder: Single-arm cable tricep extensions.If I had to keep just one tricep isolation exercise, it’d be this.I prefer a single handle as it lets me find a comfortable wrist position, minimise shoulder involvement, and keep almost all of the tension on my triceps.Things I focus on:✅ Torso locked in place.✅ Elbow pinned to my side.✅ No momentum.✅ Hard squeeze at lockout.✅ Slow, controlled eccentric.Sets & reps✅3–4 sets✅10–12 reps (1-2 reps away from failure) ......#fyp #armday #triceps #musclebuilding #gymmotivation by @donna_lifts

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23 days ago

My glutes took an absolute pounding this week. The glute workout followed by my first spin bike session in years, both in the same afternoon (still coming to terms with it) got me in particular. Feeling them working again today wasn’t ideal, but I’ve been deadlifting too long to skip a session just because I can’t walk right. .......#powerlifting #backworkout #shoulders #chestworkout #strengthtraining by @donna_lifts

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a month ago

😉.......#powerlifting #strengthtraining #biceps #shoulders #deadlift by @donna_lifts

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4 days ago