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North Rise - Powerlifting Coaching

@northrise.ca

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followers

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Ascend, Grow, Overcome
Become The Ultimate Version Of You
Coaches: @rshady__ @cj_thakuri @anton.zmushka
Sponsor: @strateupfitness

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I am often hard on myself for feeling like I’m not making progress on my powerlifting journey (sound familiar?).

Things feel the same BUT then you look back at old pictures and photos then you have that “wait a minute…” moment because things ARE actually changing but because you see yourself through a certain lens it’s hard to notice the changes you’ve been making.

This is why I recommend taking the pictures and the videos. It may seem cringey at first but I promise you, it’s worth it. PUSH THROUGH THE CRINGE FOR FUTURE YOU!! 🫶🏾

Want to get some guidance on your health journey? Slide in my DMs or click the link ✨😌

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‼️Provincials Best Club Competition‼️

Who will win and take home the APU’s Best Club Banner? Calculation is based off the top 4 IPF GL points for 3-lift lifters plus 1 bench-only GL. Vote in the comments below!

@kings.fitness
@northrise.ca
@melnard_physio
@arctic.strength
@uofapowerlifting
@smartlifts
@byrinw
@calgarybarbell
@corpowerlifting
@wendigobarbell
@hallstrengthsystems
@iron_and_elegance

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Calling all @northrise.ca athletes, do *YOU* think you can win this challenge?? 👀

@nathalie_has_ink ✅
@_adwoaa 🚫

Who’s next??

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2nd Block Wrapped up.
#burger

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Canadian Nationals 2026🇨🇦

Squat:
210/463 - ⚪️⚪️⚪️
225/496 - ⚪️⚪️⚪️
232.5/512 - ⚪️⚪️🔴 (depth) (+5)

Bench:
125/275 - ⚪️⚪️⚪️
132.5/291 - ⚪️⚪️⚪️
135/297 - ⚪️⚪️⚪️ (+5)

Deadlift:
260/573 - ⚪️⚪️⚪️
275/606 - ⚪️⚪️⚪️ (hand rip pr)
280/616 - 🔴🔴🔴 (-7.5)

Total - 642.5 (+2.5)
8/9
11th place
90.27 GL (-0.09)
Fingers 9/10

Thank you to everybody who helped me get here through supporting throughout my prep and on meet day, and a special thanks to those who donated to help get me to St John’s.

Wanna give a special thanks to @rshady__ for everything this prep, my toughest one yet but we got here. @s3_quentin for everything on game day, this guy was the best from the first moment I met him! And all friends, family, colleagues, athletes and everyone else, I am eternally grateful for everything you all do.

As for what is next I am not sure, but I will be back and I will be better.⚔️

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Slowly chipping away at that 60kg bench goal 🥹

#bench #girlswhopowerlift #benchpr #yycfitness

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“You have to win the game to change the game” 💯

220/127.5/270 - 617.5

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290 kg / 639 lbs x 2 pr

10 kg under max

@cj_thakuri @northrise.ca

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Training Recently

Need to re acclimate to top end deadlifting, maybe it was the bar maybe strength

SQ - 220x3, HB 188x4
B - 125x1, 111x3
DL - 270x1 (supposed to be 3), 256x1

@rshady__
@northrise.ca

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The bar doesn’t need to be over mid-foot for you to actually be balanced in a squat!

Many people will aim to get the bar to stay over the middle of their foot in the squat because they believe that means they are balanced properly. However, oftentimes the biases of the ribcage, whether in extension or flexion, that each individual has will shift their center of mass either forward or back, so the barbell won’t visually look mid-foot. As a result, we find lifters trying to force themselves into a position where the barbell tracks over the middle of the foot; however, in reality are shifting themselves off balance. So instead of looking for the bar to track over the middle of your foot, aim to look for vertical bar path!

Thanks @not75kg for creating this video!

#powerlifting #squat

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Lifting Diary December 2025
Left hip still a little questionable but we are back an dwe are up 📈

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280 kg / 617 lbs x 3 pr match

150 kg / 330 lbs fatigued single pr

@cj_thakuri @northrise.ca

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