Instagram story viewer> @ekcsystem> Posts

Every Kilo Counts

@ekcsystem

193

followers

35

following

Powerlifting Team 📍Estonia🇪🇪
Worldwide🌍 Online Coaching
EKC Gym - Powerlifting Cave 💪
Mustamäe tee 33
@skinnybitchdima @nikitaromov

POSTS STORIES REELS TAGGED

Download All

Влог с Чемпионата Европы на канале Every Kilo Counts 🎥🇪🇺🇱🇹 by @ekcsystem

49

3

3 days ago

Block ends nicely (-30kg from best training total)
1 more block before comp we gonna push #powerlifting #squat #benchpress #deadlift by @ekcsystem

22

5

3 days ago

A little photo tour of our powerlifting cave.

Even though we’re not a big gym, we make sure to use high-quality equipment:

Eleiko Combo Rack
HC Pro Combo Rack
Hansu Power Racks
Rogue & Strength Shop Power Bars
HC Pro Plates

We’re constantly working to develop our gym and give powerlifters the opportunity to train in an environment that simply isn’t available in commercial gyms.

Above all, we’re creating an atmosphere you won’t find anywhere else.

Rus

Небольшой фото обзор нашей пауэрлифтинг пещеры

Хоть мы и не большой зал, то стараемся использовать качественное оборудование

Eleiko Combo Rack
HC Pro Combo Rack
Hansu Power Racks
Rogue & Strengthshop Power Bars
HC Pro plates

Мы стараемся развивать наш зал и давать возможность пауэрлифтерам тренировать в условиях, которые не доступны в коммерческих залах

В первую очередь мы создаем атмосферу, которой нигде не встретить

EST

Väike fototuur meie jõutõstmise koopas.

Kuigi me ei ole suur jõusaal, püüame kasutada kvaliteetset varustust:

Eleiko Combo Rack
HC Pro Combo Rack
Hansu Power Racks
Rogue & Strength Shop Power Bars
HC Pro Plates

Püüame oma jõusaali pidevalt arendada ja anda jõutõstjatele võimaluse treenida tingimustes, mida kommertsjõusaalides lihtsalt ei leia.

Kõige tähtsam on aga see, et loome atmosfääri, mida ei leia kusagilt mujalt. by @ekcsystem

62

6

14 days ago

EKC Gym - Powerlifting Cave

Our Powerlifting Cave is open for everyone who enjoys powerlifting

Mustamäe tee 33

Open 24/7 by @ekcsystem

66

2

16 days ago

Some pics from Bench Press Euros 🇪🇺🇱🇹

Much more you will see in YouTube Vlog by @ekcsystem

61

5

a month ago

More details about Erik’s performance at the European Bench Press Championships

First of all, there was huge progress compared to the European Uni Cup, where Erik competed at 128 kg bodyweight, as well as the Estonian Championships, where Erik also benched 190 kg at 128 kg bodyweight.

We managed not only to move down into the 120 kg weight class, but also to increase his strength and bench 202.5 kg @119.4bw

Erik added 12.5 kg to his previous best bench while weighing 9 kg less, which is truly impressive!

Compared to his previous best in the 120 kg class, Erik added 20 kg.

In the classic/raw bench press, Erik finished 4th place. We attempted 207.5 kg, which would have put us on the podium, but unfortunately, we were just a little short on strength.

Erik could also have easily secured a top-3 finish in the 120+ kg category with his first attempt, but we wanted a more competitive challenge, so we chose to compete in the lower weight class.

There’s nothing scary about losing — quite the opposite, it’s motivating, especially since Erik essentially has no competition among junior bench pressers in Estonia.

In the equipped bench press, Erik also competed without equipment and finished 2nd place. We didn’t push too hard there, as the main goal was simply to get the experience.

It was great to see Sander and Erik on the European podium at the same time!

We also took team bronze, with 3 out of the 4 athletes coming from my team (also thanks for @kevin_kaskman who helped our team to get podium spot)

Next, we’ll compete in the 120+ kg category once again to hit Estonian record in bench press and then we’ll continue preparing for the European Championships — and maybe even the World Championships — next year.

Big thanks to @essentialwell.eu best water in the world which hydrate our team 💧 by @ekcsystem

130

4

a month ago

Allan Rannat — 4th place at the European Championships

Allan had ambitious goals going into this competition, mainly focused on raw bench press, but he also wanted to try equipped bench press. That’s why he competed in both raw and equipped.

In the raw competition, Allan’s nerves got the better of him. The extra pressure of his first international competition affected his strength. He pressed his first attempt of 152.5 kg very easily, but the jump to 160 kg was too aggressive. He missed 160 kg twice, mainly because of his nerves.

We could see it in his behavior outside the attempts as well he was restless, constantly going to the bathroom, etc.

We finished 5th in the raw competition, which is still an excellent result for his first international meet.

For equipped bench, we decided to stick to the plan we had discussed beforehand. We opened with 140 kg raw, just to get a valid lift, and then immediately jumped to 185 kg in the shirt.

An important detail is that this was Allan’s very first equipped competition, and he had never benched in a shirt at a competition before. We only had two months to prepare, so the results in the shirt were impossible to predict.

Allan pressed 185 kg with plenty of room.

We then put in 200 kg, which Allan was definitely strong enough to press.

After a long discussion, we had a difficult choice: go for 187.5 kg and secure 3rd place in Europe with an easy attempt, or go for 205 kg and try to take 2nd place with a weight Allan had never even held in his hands before.

We decided to attempt 205 kg on the third attempt. Unfortunately, he didn’t have enough strength for that weight.

Honestly, I still blame myself for this decision. Allan could have finished 3rd at his first European Championships, but we decided to take the risk and go straight for 2nd place, and it didn’t work out.

Then, just half an hour after the competition, Allan went to the gym and pressed 200 kg — 12.5 kg more than what was needed for 3rd place.

Thankfully, Allan wasn’t upset at all. Quite the opposite — he was very happy with his performance in the shirt.

Next Goal is to compete at Raw Open Nationals

Thank you @coachruut for Bench Shirt 👕 by @ekcsystem

76

6

a month ago

Sander - 🥉at the European Championships

Things had been progressing really well with Sander for a long time, but then we had to face some difficult realities of life. At the beginning of July, Sander started his mandatory military service, so over the past month our main goal was simply to maintain as much of his form as possible.

Back in June, Sander confidently pressed 165 kg in training. Under better circumstances, this could realistically have translated into a 170 kg lift on the competition platform — had it not been for the military service.

Unfortunately, Sander was barely able to train, while remaining highly active, as is natural during military service. Therefore, our main task was to move him into a higher weight class and lift as much as the current situation would allow.

Attempts:

1st attempt 142.5 kg ⚪️⚪️⚪️ (+5 kg competition PR)
2nd attempt 152.5 kg ⚪️⚪️⚪️ (+15 kg competition PR)
3rd attempt 157.5 kg (we were even able to lock it out, but the lift got off balance and one arm was unable to finish the press.)

For Sander, this was his first international competition and only the second competition of his entire life, so this result is amazing!

🥉 3rd place in his weight class
🥉 3rd place in the junior team standings

We would also like to express our special thanks to the Estonian Defence Forces @kaitsevagi.edf for allowing our athlete to represent Estonia at the European Championships.

A big thank you as well to @paideavatudnoortekeskus for financially supporting our athlete and our club.

We hope Sander will be given the opportunity to continue training during his military service so that we can eventually realize the full potential he has and compete at Junior Bench Press Nationals in October by @ekcsystem

66

5

a month ago

Pasha finished 5th in Europe 🇪🇺

This was his first international competition with my brother, and mainly served as a test of his new weight class.

Pasha had gained some solid weight, so before moving on to full powerlifting, he competed at the European Bench Press Championships.

1st attempt: 127.5 kg (+7.5 kg PR)
2nd attempt: 135 kg (+15 kg PR)
3rd attempt: 140 kg — a bit too heavy for today.

Pasha finished 5th in his category and also helped the Estonian Juniors take 3rd place in the team standings — which is undoubtedly very important!

His first European medal is in the books 🥉
Now we’ll focus on preparing for the full powerlifting competition

1 attempt 127.5

2 attempt 135kg

3 attempt 140kg

Team Estonia Juniors 🥉 by @ekcsystem

87

5

a month ago

Artemi 4th in Europe

European Championships with Artemi

Artemi’s first European Championships, and one where we had to overcome quite a few challenges.

Back in April, Artemi dislocated his shoulder, which meant we couldn’t bench press for more than two months. We started our preparation in June by literally pressing with an empty bar.

Another challenge was that Artemi couldn’t do a lot of accessory work, as we didn’t want to overload the shoulder stabilizers.

During the first month, we focused purely on volume and didn’t use any top sets at all, trying to rebuild his strength. In the final month of preparation, we started testing singles to see what he was capable of.

At the European Championships, we competed in classic/raw, as Artemi was the absolute champion of Estonia. We managed to bench 130 kg on our first attempt. Unfortunately, on the second and third attempts, we didn’t get the referee’s command due to finger placement.

We also competed in equipped bench press for the team competition, which definitely paid off. Artemi successfully benched 130 kg and 135 kg, and we also took a shot at the 140 kg PR. Unfortunately, it was just a little too heavy for that day.

Artemi finished 4th in his category and also helped Team Estonia take 3rd place among the U18 teams🥉

I’m very happy with this experience and with the fact that we managed to build such good form in such a short period of time.

A huge thank you to our physiotherapist @sirettaks , and to @essentialwell.eu for supporting the team.

Next year will be a very busy one for Artemi. For now, we keep working and building the strength ! 💪

2nd Attempt 135kg

U18 Team Estonia 🥉

Best water @essentialwell.eu by @ekcsystem

101

3

2 months ago

Erik Bairamov - European Silver Medalist in Bench Press 🥈

Here’s a quick recap of his attempts. We’ll definitely make a more detailed post later.

Bench Press:

192.5 kg ⚪️⚪️⚪️ (+2.5 kg comp PR)
202.5 kg ⚪️⚪️⚪️ (+12.5 kg comp PR)
207.5 kg 🔴🔴🔴 (a little too much for today)

An absolutely incredible performance. Erik is the first athlete from my team to bench 200+ kg in competition.

At the moment, Erik has the 3rd-highest bench press in Estonian junior history.

Best water @essentialwell.eu
Coach @skinnybitchdima by @ekcsystem

109

23

2 months ago

My first international competition, that was great experience a lot has been learnt from this competition. Special thanks to my coach and everyone who supported me taken in Druskininkai, Lithuania by @ekcsystem

133

6

2 months ago