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en_vi_us

@en_vi_us

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Personal Trainer
“Reasons or Results?”

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Deadlift

Is there an exercise you do that you frequently feel discomfort or pain in an undesired area? If so, you’re not alone. For me, that movement is the deadlift. We’ve had a love hate relationship ever since the first year I started training.

Flashback the 2014. My first year training consistently. In less than 6 months, I worked up to a 300 lbs barbell RDL & suffered my first weight training injury. I could barely walk or stand up straight and slept on the floor for a week.

Fast forward to 2015. I paid a close friend, whom I respected for a strength training program & my first training block consists of 5 x 5 trap bar deadlifts. At this point, I was about one year removed from my last injury and never attempted any rehab. Welp, as you guessed, on the last rep of the last set of 5, with 315 lbs, I felt a pop in my low back and hit the deck. It literally took me 45 minutes to get off the floor. I was on so much naproxen I didn’t shit for the next 4 days.

Safe to say after two years of back to back Lower back injuries, both from attempting deadlifts, I called it quits & all but eliminate them from my training regime until I could get my low back assessed.

Fast forward to last week in the DR. What you see above is me completing my 5th of 6 sets pain free. I’m not exaggerating when I state, I can count on one hand, how many times I’ve attempted deadlifting from the floor in the past 2 years.

What’s my biggest takeaway? Execution was my limiting factor. Not a muscle imbalance between my left & right side, or my right glutes “not firing,” because I wasn’t feeling them. Merely poor technique.

Now, let’s see if I can get up to 400 lbs deadlift from the floor in 2022 without straining my low back again 😅 taken in Human Balance by JC Simó by @en_vi_us

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5 years ago

That time I got crushed on the leg press @humanperformancejcsimo

Looking forward to round 2 @jc_simo by @en_vi_us

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5 years ago

JC Simo Internship Takeaway
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Do you train frequently and have a lagging muscle group?
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While most look at increasing training volume, frequency, load or blame genetics. It can help to ask yourself one simple question. Do you feel the muscles you’re trying to target with (insert exercise) working? If not, it may be time to look at how you execute said exercise.
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As @jc.simo says in the video. “If you can feel it, you will see it, if you see it, you can have it”
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Demonstrated is Juan Carlos taking me from from Lat dominant Row to an Upper Back dominant Row. by @en_vi_us

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6 years ago

“The only way to grow is to workout outside of your comfort zone.” JC Simó taken in Washington D. C. by @en_vi_us

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6 years ago

This is an extended set method where you start with the most difficult grip/variation of an exercise and progress to the easiest, all in one set. Only allow yourself 10-15 seconds rest between each after achieving failure. This method can be applied to almost any upper or lower body exercise.
Most recently, it’s been my finisher of choice at the end of my soccer goal workouts. •Wide Grip Pull Up AMRAP
10-15 sec rest
•Close Grip Pull Up AMRAP
10-15 sec rest
•Medium Supinated Grip Chin Up AMRAP
10-15 sec rest
•Close Grip Supinated Pull Up AMRAP
End of Set

I definitely could’ve used wider and closer grips, but there was a lot of bird shit on the soccer goal that I was trying to avoid getting my hands on lol. by @en_vi_us

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6 years ago

@athlexce touches on what people should know about plyometrics, along with considerations & baseline strength requirements before incorporating them into your routine. by @en_vi_us

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7 years ago

Impromptu Q&A with 30+ year strength coach @athlexce. He touches adhesions, knots, scar tissue & the importance of soft tissue work. by @en_vi_us

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7 years ago

Here's a case of optimal results in minimal time for @martin_fk off-season training. -
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7/6/18 Strength Test Day 1 @ 214
1RM Supinated Chin Up + 60lbs
1RM Close Grip Bench Press 280lbs
5RM Front Squat 235
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8/10/18 Final Training Day @ 211
1RM Supinated Chin Up + 85lbs
1RM Close Grip Bench Press 305lbs
5RM Front Squat 275lbs
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... and no we didn’t do any direct Barbell Bench Press work or Front Squats during this timeframe. by @en_vi_us

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8 years ago

by @en_vi_us

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11 years ago

Man down... "EARNED IT." by @en_vi_us

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11 years ago

Pulling that big 600lb turkey!! #strongman by @en_vi_us

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11 years ago

Proud father, strength coach and my inspiration, Mr. James Walker @athlexce in the background saying, "That's Easy!"
If you think she's impressive you should see what his nine year old daughter can do. It's never too early to start. by @en_vi_us

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11 years ago