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Tu | powerlifting golfer gal

@benchnbirdies

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📍 Vancouver, BC
▪️ Beginner golfer
▪️ 57kg powerlifter/strength training enthusiast
From chasing PRs, to chasing birdies & pars⛳️
🦛 @dollypowerpibble

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⚔️ SQUATS ⚔️
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Nothin better than that bar burnin into your back and feeling like your eyes are gonna explode on heavy reps. Lots of volume today 525 x3,3,8,6 😓
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You wanna learn how to squat big and stay safe? Holler at me and let’s get you right!
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Sick of feeling lost in the gym? DM me to get more info on Dungeon Strong Custom Online Programs!

#strength #strengthtraining #powerlifting #bodybuilding #legday #squat #benchpress #deadlift #fitnessmotivation #powerliftingmotivation #VNFT #VanFitFam #vanfit #nsca #cscs #strengthandconditioningcoach #personaltrainer #vanfitfam #vancouverbc #cardio #love #instagood #getfit #fitfam #fitness #liftheavy #weightlifting #muscle #eatclen #trenhard

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Don’t let the bar boss you around.

What’s the first step in a squat setup? Getting under the bar and having it on your back. And so how the bar is set on your back is absolutely vital. Tension and control is key.

Keeping the bar tight in place will help you stay in the right position throughout your squat. Don’t let the bar shift or move around on your back unnecessarily; you risk being thrown out of position and potentially missing your squat.

Remember that you’re the one moving the bar; so don’t let it move you.

Athlete: @pizza.pufff

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In order to become proficient in the movements of squat, bench and deadlift, it is crucial that we can move the barbell efficiently to maximize force output. In this post, I covered some basic points to asist these goals.

Before we go into the concepts, you should note that since everyone has different body leverages, how you do these lifts will look different to others. But the universal rules of having good weight distribution and tension doesn’t change.

For squats, the direction of tensioning is more of a vague idea, the main focus is segment distribution to optimize balance & tensioning. The lifter must have tension in the right muscle groups and have ability to control their weight distribution to keep the barbell over the midfoot the whole time. Knowing how to move their hips and knees while still keeping their centre of mass will also be important.

As for the bench press, the key to an efficient press are the importance of tensioning in different contact points of the body ( feet / upper back / hands … ) and the direction on how you apply these forces.

Many lifters aim to arch as much as they can to minimize their range of motion. Though that might be helpful but if the lifters don’t focus on tensioning and the direction of the forces then they can be at loss. In the visual representation, my lifter Sharon demonstrates how she applies those direction of forces.

Same as the squat, being tight in the right muscle groups and relax on muscles that may make the deadlift less efficient when they are overly engaged is key.

Pushing the barbell forward is common when lifters set up too close to the bar or when they wedge too aggressively. Overwedging will prevent the bar from moving only vertically. When that happens, the person is spending uncessary energy to move the barbell in directions that don’t help with the actual movement which can lead to making the lift harder or failing the lift.

Weight distribution when taking the slack out and wedging is something people should pay attention to in order to have an efficient deadlift.

If you found yourself struggling with some of your lifts, try looking into these points and see if they help! 🙌

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My first B.C. Women’s Powerlifting provincial meet in the 📚 books.

S: 157.5 kg
B: 82.5 kg
D: 170 kg + 2.5kg ATPR

Forever thankful for my coach @anton_lin_2 : always believing in me when I don’t even believe in myself.

I’m saying it: I am not happy about my provs meet. I really wanted my squats to show up that day and while I am a strong squatter in the gym - she didn’t show up like I wanted her too. I am my own worst critic to the end of time but next time I will not let the demons in my head win. ⚔️ 👿

Shout out to girlie pops who show up to spot and load. Best in the world 🌎 and @_mel.elena who braided me up 😍

Thankful for the @bcpowerliftingassociation volunteers and judges for always showing up for athletes and making a great weekend overall.

Devoted Cho Cho hot pot enthusiasts pop off 🍲 🍤 🐟 🍖 🥤

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I also want to thank all of my friends and family who really came out to see me explode on the platform. I love to work and I love showcasing what I can do. I am beyond grateful for all of the love and support 🥹🥹🥹❤️❤️❤️🙏🏼🙏🏼🙏🏼 My heart is full

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🏔️ PEAK PHASE 🏔️
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Week 2 of the peak always fun because I actually get to play with a little bit of weight and get an idea of attempt selection for the upcoming comp. 3 weeks out from WRPF Van Isle Throwdown @wrpf_meet_director_laura @wrpf_britishcolumbia and ready to bring heat.
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Just a taste, excited for this one. Roster is stacked with heavy hitters. Can’t wait to get it in with the big dogs! Big shout to @bradwertman & @pizza.pufff keepin me safe on squats walkin in and out the rack with a noodle bar.
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Sick of feeling lost in the gym? DM me to get more info on Dungeon Strong Custom Online Programs!

#strength #strengthtraining #powerlifting #bodybuilding #legday #squat #benchpress #deadlift #fitnessmotivation #powerliftingmotivation #VNFT #VanFitFam #vanfit #nsca #cscs #strengthandconditioningcoach #personaltrainer #vanfitfam #vancouverbc #cardio #love #instagood #getfit #fitfam #fitness #liftheavy #weightlifting #muscle #eatclen #trenhard

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CPU Westerns Athlete meet recap: @pizza.pufff 🍕

Tu has been a long term friend of mine and is like my sister. When she herniated her disc and injured her SI last year I really felt for her because I knew how much powerlifting meant for her. After being in pain for 8 months with no real improvements on her hip/ lower back pain, I suggested her to try weight training and she actually felt better.

With more meets opening up this year, I could tell that she was interested but was not confident because of her injuries and thought about retiring. I managed to convince her to sign up for Westerns to sandbag and just to feel it out.

Tu also has a history of constant shoulder dislocations so that is another challenge that we had to face. We didn’t set any expectations but I knew what she is capable of and what a phenomenal lifter she is as long as she can stay healthy. When I told her the numbers I think she can hit by meet day, she thought I was crazy and laughed.

I looked at her previous programs and came up with a split that is sustainable for her current schedule and body/rehab state. Pain free progressions weekly were all we were going for. Relearning how to stack the pelvis and properly brace was a big thing for her that kept her lower back from hurting.

On my end, I made sure load management is on point and the volume was enough to stimulate growth but not hurt her. A submax volume approach during the week pairing with a SBD day on the weekend to get used to competition lifts was the best combo. She was able to progress quickly and increased weight weekly without pain.

In just 15 weeks, we were able to bring her numbers up from 155lbs /105lbs / 205 lbs to the numbers she hit on meet day. She lost good amount of muscles from not lifting for months so that was also one of our goals to grow into the meet day with lots of accessory work.

Westerns turned out great for Tu. We managed to secured her first 9/9 meet and won the 57kg weight class with more in the tank. Welcome back to powerlifting Tu, I hope that you enjoyed this little secret experiment that we just did the past 4 months. ❤️

@thebarvancouver_
@bcpowerliftingassociation
@cpuwesterns

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Don't ask me about the muff diver

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☀️☀️☀️☀️Summer 2024☀️☀️☀️☀️

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Unreal week at CPU nationals.

Eye opening experience handling, coaching and meeting great people that I will never forget.

#cpu #nationals #powerlifting

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Photos dump ✌🏾

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☀️ Summer Open 2024 ☀️ super proud of my girl Audrey coming 1st in the 69kg 💪🏻
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📸 @nlperformancemedia @nlperformancemedia @nlperformancemedia

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