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Team Enlightened šŸŖ·

@enlightenedstrength

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šŸŖ·Athlete Highlights #7šŸŖ· Been a minute since I made one of these lol. As we grow the team, I want to get back to highlighting everyoneā€™s hard work and dedication. Interested in joining the team? Shoot me a DM to get started? 180kg/396lbs Recapping Tomā€™s second to last block before the meet, we pushed near his top end on all three lifts. This was his second block of the 3/2/1 macro we are running. The original plan was to smash a bunch of PRs and go into the meet feeling extremely confident. Given that the doubles I had originally planned for him to hit this block were pretty close to his 1RMs and other data telling us that his recovery was being taxed, I opted to take a bit of an unconventional approach. I was confident that he could smoke all his doubles weeks 1-3, but I knew week 4 was going to be a toss up. With that in mind, I still wanted to get him the load exposure to set us up nicely for our final block of prep, so I had him drop down to singles on week 4. This pseudo-back-end deload approach worked well as we ended the block, successfully hitting all the planned numbers (this mightā€™ve been my best programming in my time as a pl coach wallahi). Going into the meet the goal is to stay as healthy as possible, while training to comp standard on all three lifts. Having to maintain such a low body fat percentage has definitely thrown a wrench in things, but if we can manage to execute successfully, CNats QT should be fairly comfortable. 130kg/286lbs 175kg/385lbs 125kg/275lbs x 3 I also wanted to recap Benā€™s first block with me. We have talked about working together for a couple years at this point, but his life situation has finally made it possible. That being said, he came to me with multiple injuries that make just getting under the bar extremely challenging. I am very grateful for his dedication and perseverance through this first block though. Ben is probably one of the most determined athletes I have ever worked with in any sport Despite all the setbacks we have faced, he continues to communicate excellently and push himself every session. In just our first block together, he has managed to smash more than his ATPR on every lift for reps. While by @enlightenedstrength
When coaching an athlete through pain/injury, I try to take a two pronged approach to allow the athlete to train through the pain and prevent further damage and/or re-injury. 1. Directly work the affected area to reduce pain and strengthen surrounding structures to support the aggravated structure. 2. Correct strength/mobility imbalances to create movement options that are more efficient and reduce excess loading of the affected area. Dealing with nagging pain when you train? Shoot me a DM to create a plan to get better today! Shoutout my coach @strengthrob.phd for the video format idea by @enlightenedstrength
we all becoming bench specialists w/ this routine Superset 1: a) Cobra Stretch - 2x30s b) Forward Fold - 2x15s Superset 2: a) Incline A-Raise - 2x10 b) Incline DB Pec Fly - 2x8 this routine doesnā€™t take long cuz itā€™s only 4 supersets total, so you have no excuse to skip by @enlightenedstrength
Tommyā€™s Mock Meet Recap šŸ„‡ 1st Overall in the Menā€™s S: 175kg/385lbs B: 122.5kg/270lbs D: 167.5kg/369lbs Total: 465kg/1025lbs 9/9 on Attempts Tommy decided to do this meet about a month out and came to me for help improving his technique and dialing in his programming. He was previously running a 7x/week frequency chatgpt program lol. While our time together has been limited, we were still able to make the necessary adjustments to get him to his goal of achieving a 1000lb total at his first meet. Despite some of the suboptimal conditions in training, we were still able to collect enough data to come up with a solid gameplan for meet day. With latent fatigue from making weight and some other externals, Tom ended up being pretty fatigued as the day went on. Iā€™m extremely happy with our attempt selection, however, as I donā€™t believe we left any kilos on the table. Coming off of this meet, I think we both realized that qualifying for CNATS may be much more in reach than we originally thought. Although Tom is already pretty lean, I believe his height and his frame give us a lot more room to pack on muscle mass. Moving forward, I see Tommy continuing to progress extremely quickly as he fills out his frame by pushing his eating and hypertrophy work. In the meantime we will continue refining his technique and programming. Looking to do your first meet? DM us to get started! by @enlightenedstrength
Jordanā€™s Omni Infinite Meet Recap S: 202.5kg/446lbs B: 140kg/308lbs D: 205kg/451lbs 9/9 - 547.5/1207lbs Jordan had basically a perfect meet going 9/9 and PRing on all three lifts. He added 80kg to his total since starting with me after his mock meet back in April, which is insane to think about considering the things that life threw at us through out this prep. I believe we are still just scratching the surface, though, as we just began dialing things in a few blocks out from the meet. Jordan is already looking to compete again in May, and I have high hopes of what we will be able to accomplish stacking a few more good blocks of training! by @enlightenedstrength
šŸŖ·Athlete Highlights #6šŸŖ· Long overdue post today. The team has been hard at work though, with everyone hitting PRs. Kicking it off, Matt grinded out a well deserved ATPR squat (182.5kg/402lbs) breaking into the 400s for the first time. He has decided to take a step back from PL to prioritize other things in life. I do hope he comes back at some point as I believe that he has so much more potential that hasnā€™t been displayed on the platform yet. Coming in with the biggest wins, KJ again PRed on all three lifts. He came in with respective ATPRs at 165kg/363lbs, 115kg/253lbs, and 155kg/341lbs (for a double). Going into his next block, I want to keep riding the momentum weā€™ve built and see how much more he has. Cynthia had a bit of a rough block, having to take a week off right before her week 4 after getting sick. She still managed to pull through with a triple PR of 120kg/264lbs on deadlift. Iā€™m happy that she was able to walk away with something as she has continued to work hard and build. I have noticed across the last few blocks that she tends to lose steam on her last week, despite reasonable jumps across the block. Because of that I will be experimenting with a three week block for her moving forward. Finally, Jordan also ended his block with ATPRā€™s on bench and deads. I appreciate his resilience in the face of the things life has thrown at him during this prep. Despite missing most of his week 3, he was still able to hit 132.5kg/292lbs on bench and 195kg/429lbs on deadlift. In his last block of this prep, Iā€™m hoping to continue on working on the tech weā€™ve been focused on as well as continue collecting data on his top end strength to set us up for a strong performance on meet day. Interested in joining the team? Shoot me a DM to get started? by @enlightenedstrength
šŸŖ·Athlete Highlights #5šŸŖ· PRā€™s on PRā€™s for @jrdn_lifts and @kj.pl.123 , again. @c.ch3aa also coming in with a casual Week 3 PR. As expected, KJ extended his PRā€™s on Week 3, cleaning a few issues up and PRing on all three lifts. The highlights on squat and bench were +5kg ATPR singles at 162.5kg/358lbs and 112.5kg/248lbs respectively. He hit a bunch of rep PRā€™s on those lifts as well, but for the sake of brevity weā€™ll just celebrate those in spirit. Finally on deads, KJ hit a FAT triple PR of 155kg/341lbs. Iā€™m excited to see what he can pull with singles reintroduced this block! Jordan also ended his block with PRā€™s on all three lifts. I was a bit worried coming into the week as he had to push training back a few days due to life events. That being said he still hit a massive double PR on squats (185kg/407lbs), breaking into the 400s for the first time. He also hit a 5kg ATPR single on bench (125kg/275lbs) and a triple PR on deadlift (165kg/363lbs). Once again we are going to celebrate his other rep PRā€™s that arenā€™t shown in spirit. Jordan will be pushing squat singles in his next block, so that we have more data on where heā€™s at going into the meet. Additionally, heā€™ll also be on fatigued singles on deadlift as we build his work capacity and acclimate him to closer to top end loads (spoiler alert: he almost matched his ATPR week one lol). Last, but certainly not least, Cynthia also came in with a bench PR on her week 3. She hit 55kg/121lbs for a double. Itā€™s been amazing to see her strength continue to grow even as her bodyweight goes down. Interested in joining the team? Shoot me a DM to get started? by @enlightenedstrength
šŸŖ·Athlete Highlights #4šŸŖ· Lots of Week 3 PRs for these gents @jrdn_lifts @kj.pl.123 Jordan hit a huge double PR taking 180kg/396lbs (10kg over his best single). Although his training was thrown off due to life events, I still expect to see him break into the 400s to close out the block. He also hit a PR match single on bench 120kg/264lbs and triple PRs on bench and deadlift (110kg/242lbs and 160kg/352lbs). Jordan is looking to compete in November which means weā€™ll have to push singles on deadlift, which we havenā€™t done together yet, but I am confident that weā€™ll be able to make the tech and programming changes necessary to put up some solid numbers at the meet. KJ has also been progressing nicely PRing on all three lifts as well. He hit some nice chip ATPRs on squat and bench (157.5kg/347lbs and 107.5kg/237lbs) that will set us up nicely to hit some more substantial PRs week 4. He also hit a solid triple PR on deads (145kg/319lbs). Going into his next block Iā€™m looking to maintain the momentum weā€™ve built on squat and bench, while we push deads a bit harder so that he can finally pull more than he squats lol. Interested in joining the team? Shoot me a DM to get started? by @enlightenedstrength
šŸŖ·Athlete Highlights #3šŸŖ· @c.ch3aa despite having a ā€œbadā€ week 4 still managed to walk away with a few PRs. She hit a new best top triple at 102.5kg on deadlift and a 5 rep PR at 45kg on bench. Things are progressing well, I just have a few changes planned for next block to get some heavier weights in her hands. @rbmcpgl also ended his block with an ATPR of 127.5kg on bench. Ricky is going to be working with Brian moving forward. Iā€™m excited to see what they can do together. @kj.pl.123 hit a couple PRs two blocks ago (I just suck at posting). His big ones being a 160kg ATPR on squat and a 107.5kg ATPR on bench. Deadlifts have also come a long way, I expect to see something nice from him at the end of this block. Interested in joining the team? Shoot me a DM to get started? by @enlightenedstrength
šŸŖ· Athlete Highlights #2 šŸŖ· Team Enlightenedā€™s bench power couple crushed their last blocks. @rbmcpgl hit a nice 125 PR to close out his week 4. The tech changes that we made to improve his leg drive and keep his butt down on the bench are working out nicely. Iā€™m hopeful that weā€™ll be knocking on the door of 315 by the end of the year. @c.ch3aa has also continued her streak of success on bench. She was able to crush 47.5 for a triple pr on her week 3 pretty handedly. Unfortunately due to life circumstances, we werenā€™t able to see 50 on her week 4. Iā€™m very confident sheā€™ll have more than that though by the end of this block. With her pain at a minimum, I also have high hopes for squat and deadlift in the coming blocks. Last, but certainly not least, @mattn_trainer made some big moves on squat this block. He rounded it out with a single and triple pr at 180 and 157.5, respectively. Iā€™m feeling a lot better about his depth going into his next meet. - - - - - #powerlifting #usapl #sbd #gym #fitness #workout #fit #bodybuilding #motivation #fitnessmotivation #training #gymlife #gymmotivation #muscle #sport #love #personaltrainer #fitnessmodel #healthy #strong #instafit #instagram #like by @enlightenedstrength
šŸŖ· Athlete Highlights šŸŖ· @mattn_trainer with a nice ATPR on squat (167.5kg) and a double PR on bench (100kg). Weā€™ve taken the last few blocks to re-acclimate to flats and work on making his depth undeniable for his next meet. Bench also has been steady cruising. Iā€™m expecting a nice single PR this block (spoiler alert: heā€™s set up to PR week 3). @kj.pl.123 has been on an absolute tear with squats and bench. He honestly could have his own dedicated post with how many PRs heā€™s hit the last few blocks. Shown are his 330lb paused single PR on squat and his 225lb bench PR. Itā€™s crazy that when we first started focusing more on powerlifting style training, he was benching a plate and squatting less than two. Moving forward, I plan on pulling him back a bit this next block and focusing on keeping his lower back healthy and really dialing on deadlift tech. Last but not least @c.ch3aa has been steadily making progress as well. She came to me struggling with some old injuries and very little experience with powerlifting. With the help of @motionlabptp weā€™ve been able to get her lower body moving a lot better. To think just a few months ago, sheā€™d only benched a handful of times in her life, really puts into perspective how far sheā€™s come. Included is her 44kg triple PR (which she hit at 2am btw). Cynthia has been so refreshing to work with. I canā€™t wait to see what sheā€™s capable of in a few more blocks! Interested in coaching? Check out the link in our bio to schedule a FREE consultation! by @enlightenedstrength
Good luck to @mattn_trainer who will be competing at the STS Winter Wars this Saturday! Matt came to me 12 weeks out with the hope of qualifying for CNATS. With the short off season he took, I thought it was very possible. I offered to coach him after seeing him train and compete for over a year now, I felt that he had a lot more potential. Unfortunately, due to the shorter prep, we werenā€™t able to make as many tech changes as Iā€™d like. This was something I knew from the start, but was hopeful about. Regardless, I believe programming alone, especially the proper peak and taper, should be enough to punch his ticket to CNATS. Regardless of what happens on the platform Saturday, though, I look forward to continue working with Matt. I know he has a lot more in the tank! by @enlightenedstrength

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