JRA Health Energy Performance, Papakura Videos
Videos by JRA Health Energy Performance in Papakura. This page is all about sharing information and ideas on strength training. As a power lifter and a
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Sunday deadlifts. . Big session today, wasn’t looking forward to it before I started, but things were moving ok today (not perfect by any means 🤣) but ok. . Warming up to working sets; 🔹5x2 at 80% 🔹3x2 at 82% 🔹2x1 at 90% Then 🔹5x3 at 72% paused below knee for 2 seconds. If I’m honest.. the pause was not 2 seconds at this stage 🤣 . Accessories: 🔺barbell hip thrusts 4x12 🔺stiff arms lat pull downs 5x10 🔺bicep curls 4x10 🔺single arm cable pulls 4x10 🔺barbell bent over rows 5x10 . Programming and coaching by Ange Wilkinson
Sunday squats and deadlifts. . Warm ups and stretching. SSB squats on the plans today. 🔹5x40,60,80,100 🔹5x 5x110kg (70%) 🔹2x 2x95kg (60%) . Deadlifts - finishing off Fridays training 🔹5x70,90,110 🔹2x 5x120 . Programming by @angewilkinson_coaching #lovesquat #cage_barbell #valkyrienz #homegymlife
Wednesday squats. . Possibly a little naughty tonight squatting… 2 days after getting a cortisone 🤣🤣.. but I couldn’t help it!!!!! . What are these squats with a straight bar you say?? Omg, I hope this keeps up! I’m back on the straight bar 💪💪💪 . Didn’t go heavy (due to docs orders about keeping weight light) but was stoked to get 2 sets of 120kg for 3 in. Excited to see how the next month goes and if this will be a permanent fix. . Busy night with 6 of us squatting, but had our man @clarkkentdoesntevenlift keeping us in order/spotting/loading and we were done by 6.45pm! Thanks Corey! . Thanks to the team cage tonight @angewilkinson_coaching @joeharwoodpowerlifting @jamesjoyce263 @jojo_valkyrie @adrienneprentis @clarkkentdoesntevenlift
Thursday squats - camber - multiply . Stretching and warming up. . 3 top singles at 140kg (Walking out, and no safeties as the camber is to narrow for them 🙀😜) . Programming and coaching by @angewilkinson_coaching
Sunday squats - SSB to box 🔹Building up to 5x3 main set 🔹Smith machine Bulgarian split squats 5x10 each leg 🔹Ab roller wheel roll out 3x10 (half range 🤣) 🔹cable kneeling crunch 3x12 . Taking my time today, embracing home gym time, enjoying training. . Programming and coaching @angewilkinson_coaching @cage_barbell . #homegymlife #ssbsquats #sunsout #longweekends
Sunday Camber squats with chains. . I’ll find out this week what the final diagnosis of my shoulder issue is and what we can do for getting it right again. Ultrasound came up with thickened tendons and a thickened bursa (hugely) so fingers cross all it will take is a little time. . Meanwhile, I can squat with camber and the SSB with minimal irritation. Today I added some chains for a bit of fun! 🔹5x3 at 116kg (including chains) 🔹back down on 3x10 sissy squats. . Used the get strength sleeves today… they are pretty good! Although they suck to get on and off 🤣 . Programming and coaching by @angewilkinson_coaching
Wednesday squats with the team. . Testing opener for next weeks Ruthless Classic comp in Tauranga. Some things are now coming together. I can finally get under a straight bar and fully grip the bar of which I could not do last week. (Exciting!!) . Need to do some final testing for bench next week and we should be good to roll. The deadlift will be what it will be 🤣🤣 . Coaching and Programming by @angewilkinson_coaching
Squat tonight in briefs.. prepping for both the Ruthless comp in 5 weeks and the GPC squat comp in 7 weeks. . Squating twice a week at the moment, one raw day and one suit/brief day. Will most likely get in the suit from next week. After having some down time, and being sick for a few weeks, I can feel the strength returning back to normal, and it’s going well. . Sticking to the camber and SSB for at least 3 weeks to enable my impinged shoulder to recover. It’s nothing major, just an annoyance 🙄. I have the best team at @cage_barbell to ensure I get to comp day in the smartest way possible. The team has all been through these situations (well, maybe @angewilkinson_coaching 🤣) so experience and trial and error are the best tools. . Great night team, thank you @angewilkinson_coaching @clarkkentdoesntevenlift @jojo_valkyrie @powerlifting_joker
Saturday Bench day with the crew. . All three benches on the go today. Ange and Zoe out on the deck, Corey on the Valhalla, and Jojo, Lara and I on the green bench. . Warming up and getting to a top single. My 70kg went up smoothly this week 😂. 🔹2x 80kg, 85kg (vid) and 1x90kg to 2 brd 🔹2x 90kg, 100kg, 105kg(vid) with sling and 2 board. Key was heavy with 2 brd for weight conditioning. We were initially going to stick with just the 2 brd, but our mate Lara needed company at the higher end, so nothing like an extra challenge! . Great progression for all this week, Jojo hit a new 1RM on the raw single, and Lara progressed with the sling to 135kg for two this week. So proud 🥹!! . Great day at @cage_barbell, thanks team; @venom_valkyrienz @nzlara @jojo_valkyrie @clarkkentdoesntevenlift @zoe_valkyrie . Coaching and programming by @angewilkinson_coaching
Monday bench things. . 🔹2 brd bench 3x3 - 3 at 70, 75, and 80kg 🔹6 x 4 duffalo bar at 55kg 🔸Banded DB press 4x6 🔸DB single arm row 3x12 each arm 🔸Tricep rope pull downs 3x12 . Programming and coaching by @angewilkinson_coaching . #homegymgains #sunnydays☀️ #goals❤️
Good Friday benching at @cage_barbell . After being out with COVID for a week and a half it was great to get back into it. . Thanks to someone else’s post, it was a cruel reality to find out it was only 8 weeks till the ruthless comp in Tauranga… nothing like an 8 week prep to comp…🤦♀️🤷♀️ . 🔹3x4 banded bench at 66% 🔸4x3 comp bench at 73% . Doing some accessories at home later in the arvo. . Programming by @angewilkinson_coaching
So honoured to be able to wear this custom tee shirt from @train_yourself_ugly for @venom_valkyrienz PRORAW competition this weekend in Melbourne! . It’s going to be a great weekend and coach Ange is going to be awesome!!!!