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_strength.squad

@_strength.squad

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🏋🏻‍♀️Powerlifting / Strength coaching
🧑‍💻Online coaching worldwide
🤸Exercise Physiotherapy
📍GYM @strength.squad.hq
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🎀 ТРЕНИРОВКА С КАУЗА – ЗАЕДНО В БОРБАТА С РАКА НА ГЪРДАТА Спортът обединява, дава сила и ни напомня, че най-важните битки се водят заедно! С тази инициатива искаме да насочим вниманието към превенцията, ранната диагностика и значението на подкрепата. Защото информираността може да спаси живот, а подкрепата може да даде сила. Благодарим на всички, които се включиха и станаха част от тази кауза, както и на нашите спонсори и партньори, без чиято подкрепа това събитие нямаше да бъде същото: 🎁 @skincyclopedia_official @camco_labs @sbd.bulgaria @vitaminwell.bul @ednaot8_official
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A lot of powerlifters focus mainly on SBD, but don’t always bring the same level of effort to their accessories. One way to approach accessory work is to use a heavier top set, followed by 1-2 lighter back-off sets. For example: Top set: 6-8 reps @ 1-2 RIR Back-off sets: 10-12 reps @ 1-2 RIR This allows you to work with a heavier load in your first set, then accumulate additional volume with a slightly lighter weight. But the important part is keeping your technique consistent and making sure you’re actually training at the intended effort. There’s nothing wrong with using straight sets either. Both approaches can work well and the choice depends on the exercise and what you’re trying to achieve. Whichever approach you use, make sure you’re tracking your performance and progressing over time. Accessory work deserves the same attention as your main lifts. 💪 For coaching inquiries @_strength.squad
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Technical issues don’t always need more cues. Before telling an athlete to change five different things during a lift, identify what is actually limiting their performance. Use exercise selection, specific variations, and accessories to address the underlying limitation. Keep cues simple and use them when they provide a clear benefit. Cues are not bad, and there is nothing wrong with using them. They can be very effective when an athlete needs a clear instruction to improve execution. The problem is assuming that every technical issue requires another cue. Sometimes, the better solution is to adjust the programming, choose a more specific variation, or address a physical limitation rather than asking the athlete to consciously change every part of the movement. The goal isn’t to make athletes think about every part of every rep. It’s to help them execute consistently and build strength over time. Good coaching is problem-solving, not cueing everything. - ‼️Want to get stronger, get leaner, or simply feel better? DM us for coaching inquiries @_strength.squad
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Вдигахме ТЕЖКО за една наистина важна кауза! 🩷🔥 Миналият Розов ден в залата беше абсолютен взрив от енергия, адреналин и солидни килограми! Над 30 човека се отбиха при нас, за да дадат всичко от себе си. Имаше брутално раздаване, много викове за подкрепа и няколко жестоки нови лични рекорда (PR)! 🏋️‍♂️💥 Доказахме, че когато силата на общността ни се събере на едно място, няма невъзможни щанги — и няма по-силна мотивация от това да тренираш с мисия. 🎁 Огромни благодарности на нашите партньори, които застанаха зад нас, подкрепиха събитието и се погрижиха за страхотната атмосфера: @sbd.bulgaria @skincyclopedia_official @camco_labs @vitaminwell.bul @ednaot8_official 🤍Мисията продължава! Ако не си успял да правиш PR-и с нас в самия ден, все още можеш да се включиш. Кутията за дарения остава в залата до края на ноември. Всяка стотинка отива директно в подкрепа на жени в борбата с рака на гърдата. Благодарим на всички, които правите тази зала много повече от просто място за тренировки! 💪
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MISTRZOSTWA POLSKI SENIORÓW w TSK 2026 Raszyn Squat: 190 ⚪️🔴⚪️ +10kg PB 200 ⚪️⚪️⚪️ +20kg PB 207.5 ⚪️⚪️⚪️ +27.5kg PB Bench Press: 117.5 ⚪️⚪️🔴 -2.5kg PB 125 ⚪️⚪️⚪️ +5kg PB 132.5 ⚪️⚪️⚪️ +12.5kg PB Deadlift: 225 🔴🔴⚪️ (Plate lifted during slack pull) -27.5kg PB 240 ⚪️🔴⚪️ -12.5kg PB 260 🔴🔴🔴 (Downward movement) +7.5kg PB Total: 580 +27.5kg PB Bodyweight: 87.86kg Big thanks to everyone who supported me throughout this prep and on meet day, especially to @kolya.zdrobylko and @zurawskamaya Special thanks to my coach @asya.chakarova for all the guidance and hard work behind the scenes. On to the next one. Bigger things ahead. Squat: 207.5 ⚪️⚪️⚪️ +27.5kg PB Bench Press: 132.5 ⚪️⚪️⚪️ +12.5kg PB Deadlift: 260 🔴🔴🔴 (Downward movement) +7.5kg PB
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Bracing is one of the fundamentals of powerlifting, but it’s something we often don’t pay enough attention to. It’s not just about taking a breath and pushing your belly out. The goal is to create pressure and tension around your entire trunk to help you stay stable and maintain your position when lifting. Like any other skill, bracing gets better with practice. So don’t wait until your heavy sets to start thinking about it. Use your warm-up sets to work on it too, until it gradually becomes a habit. Hope this post helps! If there are any other topics you’d like me to cover, let me know in the comments. 💪 For coaching inquiries @_strength.squad
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One reason you might struggle with consistency during rep work is resetting your breath after every rep. When you exhale completely and breathe in again, your rib cage position and shoulder position can change. This can affect how you set up for the next rep, especially during squats and bench press. Start with 2 reps without resetting your breath, then gradually add one rep at a time. Personally, I like to hold my breath for around 5–7 reps. For a set of 10, I breathe a little more than usual without completely resetting my position every rep, and that works well for me. For most lifters, holding your brace for 2–5 reps is a good starting point. Find what allows you to maintain your position and execute each rep consistently. The goal isn’t to hold your breath for as long as possible. It’s to maintain a consistent setup and effective brace throughout the set. Save this for your next training session. - ‼️Want to get stronger, get leaner, or simply feel better? DM us for coaching inquiries @_strength.squad
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Giving athletes a voice in exercise selection creates more flexibility, encourages individual preferences, and makes training more adaptable.
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Rehab takes time, and rushing the process can cost you more time in the long run. One of the biggest mistakes lifters make is increasing training volume and intensity as soon as they start feeling better. A short period of improvement doesn’t necessarily mean they are ready to tolerate their previous workload. This is why load management matters. Straight sets, Static RPE targets, load caps, pauses, and controlled eccentrics can all be useful programming tools, depending on the individual situation. The objective isn’t to find a magical exercise that fixes the injury. It’s to establish a manageable training dose, monitor the response, and progressively rebuild capacity. You don’t need to rush back to normal training. You need a plan that gets you there. Save this post if you’re currently modifying your training around an injury. - ‼️Want to get stronger, get leaner, or simply feel better? DM us for coaching inquiries @_strength.squad
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Is it true? 👀
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💗 Да тренираме с кауза! 💗 Този октомври нашият екип застава зад кауза и ви кани на Розов ден на 19-ти октомври (понеделник)! @ednaot8_official 
Октомври е месецът за борба с рака на гърдата. Заболяването не подбира и засяга хиляди всяка година — затова профилактиката е ключова за всички (включително и за мъжете!) 📍 Къде: В @strength.squad.gym Strength Squad Gym - София, ул. Гео Милев 150
 ⏰ 13:00 ч. — Отваряме извънредно (Вход СВОБОДЕН за всички дами!) 
ДОБРЕ ДОШЛИ СА ВСИЧКИ, ДОРИ И ДА НЕ ТРЕНИРАТЕ 🏋️‍♂️ 18:00 ч. — Официална обща тренировка
 👕 Дрес код: Нещо розово 💗 (и за мъжете! 😄) в знак на солидарност :) 
 🎁 Подаръци за участниците от Skincyclopedia, VitaminWell и екипът на SBD Bulgaria! @skincyclopedia_official @camco_labs @vitaminwell.bul @sbd.bulgaria 
🤝 Дарителска кампания: До края на ноември в залата ни ще намерите дарителска кутия на Фондация „Една от 8“. Всеки принос отива директно в помощ на жени в нужда. И да, нека да тренираме тежко и чупим лични рекорди в розово 🏋🏻‍♀️ защото да си силен, не се определя от цвета, който носиш!
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Many people quit powerlifting or never start in the first place because they think every workout needs to be 3 hours long. The reality is that this mindset is often what prevents them from making good progress. If you have a job, school, family, or other responsibilities, it’s hard to stay consistent when you believe every session has to take half of your day. For most lifters, a well-structured 60–90 minute session is more than enough to get stronger and make great progress. I’m not talking about elite athletes trying to squeeze out every last 1% of performance. I’m talking about the majority of lifters who want to get stronger, improve their totals, and fit training into a normal life. Train with purpose. Warm up efficiently. Control your rest periods. Get the work done. The problem usually isn’t that you don’t have enough time to train. It’s that you’re not using the time you already have efficiently.
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