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Posted On: September 28th 2025, 06:54 pm

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stage a san miniato grazie a tutti i preziosi consigli❤️💃🏻

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🍂Spell O-C-T-O-B-E-R Stack🍂

❓Which book(s) are you starting October off with? OR Favourite fall activity?

My October started off with a DNF 🫣 but now I’m reading my arc of Broken Rival and immersive reading my e-arc/alc of Daughter of the Tempest.

Some of my favourite fall activities are walking/hiking while all the leaves are changing colours, apple picking, or going to a pumpkin patch!

Ps I’ve read and enjoyed all of the books in this stack (except currently reading Broken Rival, but enjoying it so far!).

Happy Saturday!

#bookstagram #bookstack #bookrecommendations #books #october

@kristy_powerlifts is one of my strongest powerlifters, and here she is deadlifting 160kg very comfortably.

Something I noticed with her technique was that she was being excessive with the lockout, pulling her shoulders back, slightly shrugging and looking up as she finished the lift.

Pulling the shoulders into retraction shortens the arms and increases the distance the bar needs to travel.

Christy has already deadlifted 180kg, so at this level, if we want to continue improving, we need to start paying attention to the small details that can make the lift more efficient.

The cue I gave her was to reach down.

Instead of thinking about using the arms to pick the bar up, I want the arms reaching down as far as possible and essentially hanging onto the bar.

From there, we lock the torso into position. There should be no movement through the arms. We’re not shrugging or using the upper back to pull the bar any higher.

The legs and hip extensors do the work to push the ground away and stand up with the weight.

Whenever I teach an experienced lifter a change in technique, I usually start with lighter weights. Kristy has done thousands of repetitions using her previous technique, so it takes some time for a new movement pattern to feel natural.

After a few repetitions at a lighter weight, she understood the cues and we went back to 160kg.

The second lift wasn’t as explosive, which is understandable when applying a completely new technique, but you can clearly see the improvement in her position and the efficiency of the movement.

Less excessive leaning back, less shrugging and a shorter, more efficient range of motion.

Now it’s just a matter of practising the new technique until it becomes automatic.

Excellent coachability from Kristy.

fave szn.

Lift heavy sht if you like it. Just stop telling people they NEED to. Sufficient means it gets the job done; need means nothing else will, and those are two different tests. Heavy passes the first one easily. The second? For most of what people lift for, no.

Take muscle. In our lab, 18 young men trained for 10 weeks and their quads grew 6.8% at 30% of max and 7.2% at 80%. No difference. Three meta-analyses have since landed in the same place, with one catch (and it's a real one): light sets have to be hard. Strength is where heavy earns its keep. Want a bigger max? Lift heavy, because you get good at what you practise.

Bone is messier, and I'd rather say so. It needs load, no argument. Some trials favour heavy, and the spine numbers lean that way. Pool the head-to-head comparisons, though, and most can't find a clear winner. Then there's LIFTMOR, the trial everyone quotes: heavy lifting plus impact, supervised, pushed spine density up 2.9% in 8 months in women with low bone mass. A real result. But the comparison was a light home program, so it can't tell you whether moderate loads, progressed, would do the same. Sufficient, yes. Need, not proven.

What you do need is effort. And if you want to keep improving, progression: more load, more reps or more sets. Pick one and keep going. About 28% of US adults strength train twice a week (2018 data), and I can't see how telling the other 72% it only counts if it's heavy gets anyone started. Love lifting heavy? Fill your boots.

Refs: Mitchell 2012 J Appl Physiol; Schoenfeld 2017 J Strength Cond Res; Lopez 2021 Med Sci Sports Exerc; Refalo 2021 J Sports Sci; Currier 2023 Br J Sports Med; Souza 2020 Exp Gerontol; Kast 2022 Osteoporos Int; Shen 2026 Geriatr Gerontol Int; Watson 2018 J Bone Miner Res; Currier 2026 Med Sci Sports Exerc (ACSM Position Stand); Hyde 2021 J Phys Act Health

#evidencebased

Despite her jovial nature, #bhartisingh is one golden hearted woman. Here, she is ensuring that all the paps should drink cold coffee... This lady surely understands the hard work of the paps...

Do you think this red Dirndl suits me? 👗🥨
#dirndltime #dirndllove #tantights #tracht #strumpfhose