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forkliftbilly

@forkliftbilly

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#teambigbodyferratti

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Even though I started posting informational content I’m not washed this is from today

@theofficialbigbody #teambigbodyferratti #flexxtrainingsystems by @forkliftbilly

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10

17 days ago

Physical fatigue is obvious. Bar speed dies. Joints ache. Sleep falls off. You deload, you feel better, you reset.

Mental fatigue is quieter.

You can feel fine, move well, and still NOT have that “pop” when you go for a heavy single. Not because you’re lazy. Because you’ve lived in that zone for too long.

Going heavy all year doesn’t just beat up your body. It wears down the part of you that wants to go heavy. Especially if you compete a lot or stack preps back to back.

A normal 1-week deload often isn’t enough for that.

Sometimes you need a longer pullback than a deload. Not just lighter weights. A real mental reset. Sometimes time away from the gym, focus on volume, technique or accessories/bodybuilding. No heavy barbell work. No “just one more PR attempt.”

Enough time that walking into the gym to lift heavy feels like something you want again, not something you’re supposed to do.

You can be physically fresh and mentally done.

Protect both. by @forkliftbilly

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25 days ago

Going super hard every session can quietly bury you in fatigue, especially once you are no longer a beginner.

Extra sets, extra reps, and extra intensity feel productive because you leave exhausted, but that same work can stall progress or even send you backward if recovery cannot keep up. As you climb the strength curve, the stimulus you need often gets smaller, not larger.

I had to pull volume and intensity way back to keep moving forward, and that was hard because I got into this sport precisely because I love training hard.

A lot of intermediate lifters are in the same spot: they still think more work equals more progress, when the next real step is doing less so the work they do actually lands. by @forkliftbilly

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7

a month ago

Are straps killing your deadlift gains?
Or is not using them holding you back?

Both can be true👇

Grip/forearms are a muscle like anything else but can behave differently because of its small size.

Use it too much at high loads and it fails before your back and legs do. Use it too little and it never gets strong enough to keep up.

The tricky part is the failure can look the same either way.

I use a mixed grip from warm-ups through my top single and heaviest working sets. Straps only come out for backdowns.

That’s the sweet spot for me. Enough raw grip work to keep it progressing, not so much that it becomes the limiter every session.

Your number of strap sets per week will be different. Experiment. Track what actually lets you pull the most weight over time without the bar slipping.

Get to know your own grip instead of copying someone else’s rule. by @forkliftbilly

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7

a month ago

Most people never give a plan enough time to work. They stall for a week, see a new template, switch coaches, or start changing every variable. Then they blame the program.

There are a lot of ways to get strong. None of them work if you reset every few weeks.
Showing up and giving your body the right amount of work for where you are right now beats chasing a slightly better setup.

Sleep, stress, recovery, training age, and everything else going on in life all change what you can handle. The program that got me strong 4 years ago is not supposed to work the same today. My life is different. My mindset approaching training is different.

Pick a philosophy and stay with it long enough to actually adapt. Adjust the dose when you need to. Don’t throw the whole thing out because week 4 felt hard.
How long do you actually stick with a program before you change it? by @forkliftbilly

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3

a month ago

Heavy feet 🦶🦶😛
If you’re rocking front to back or shifting side to side in the squat, you’re not anchored. That means uneven pressure, leaked force, and less weight on the bar.

The cue that fixed it for me: make the feet feel as heavy as possible. Drive them into the floor like you’re trying to leave footprints in concrete.

When the pressure is even and the feet stay planted, the squat stops feeling like a squat and starts feeling like a leg press. You can sit into your leverages and actually press the weight instead of fighting and getting bullied by it.

Anchor first. Then squat. by @forkliftbilly

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16

a month ago

Most people do way too much before they deadlift.

You don’t need a full mobility session. As long as you’re healthy/not injured, you can most likely with the bar or one plate and work up A few sets, add weight, get to what you’re actually pulling.

That’s the warm-up. The lift itself is what gets you ready. TRUST THE BODY. by @forkliftbilly

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4

a month ago

585x5
First lower body session in a week. We had another beautiful baby boy last week so things are looking a little different these days. Today was a week 4 technically so I got to rev the engine a little bit. Somehow I was feeling good despite the variables so I’ll take it. 2x dad strength kicking in.

@theofficialbigbody
@grantivarson by @forkliftbilly

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2

a month ago

Good day 👍 bench at an all time high and squat is not far off. Time to lock in like never before. Have an excellent team on my side and I’m confident. Let’s work.

650 x 1
595 x 4
419 x 1
358 x 5

Coaching @theofficialbigbody
Nutrition @grantivarson by @forkliftbilly

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3

2 months ago

bro thinks he can pull anything. Feeling strong. Having fun.

#teambigbodyferratti #flexxtrainingsystems @theofficialbigbody by @forkliftbilly

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3 months ago

All I wanted was you (800lb deadlift). Only 40lbs to go

760lbs

#teambigbodyferratti #flexxtrainingsystems @theofficialbigbody by @forkliftbilly

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3 months ago

1801, great year for hiphop…

@theofficialbigbody #teambigbodyferratti #flexxtrainingsystems by @forkliftbilly

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4 months ago