Category Archives for "Maxin Out"

When Hitting Plateaus,Use other Components of fitness to Get Those Gains To Grow

This article is an article for anybody in the gym whom has hit a plateau and seeming cannot surpass that plateau. Whether is be a 1RM (one-rep-max) in powerlifting or weightlifting, or it be an AMRAP (as many reps as possible) on an important weight for a bodybuilder or athlete, or maybe you’re sprinting distance or 5K race’s time ran too long. Whatever sport you’re in, you are going to hit plateaus. If you hit a plateau as a powerlifter in squats, try to focus on the sticking point (the hardest part of the movement), or switch it up and focus on leg mobility or maybe endurance and hypertrophy for their legs if their squat struggles. Or they can focus on their bench or deadlift, or maybe be can focus on their physique for a while or maybe they flexibility of cardiorespiratory endurance. When I struggle with powerlifting, I focus on hypertrophy within muscles that are lagging in size and proportion, mobility and flexibility, and often times enjoy incorporating strongman and weightlifting workouts in and include exercises like using atlas stones, and performing high-pulls, clean and jerks, power snatches, muscle snatches, push presses, jerk’s, and farmers walks. I enjoy switching it up every now and then, and this article relates to the training for happiness article as it provides examples of how to mix it up when you hit plateaus in order to receive other types of gains.

• Tommy Roel
• Maxin’ Out and Blackin’ Out

About 100lb 3×3 atlas stone strongman accesory work. Alongside w this iDid a 5×1 on 225 bench, football bar bench 3×15, barbell enduranceC shoulders, snatches, and cleans. @djglaza13 @raf_g__ @thetimmeej @jimmy_roel_powerlifting_ @bergalicious_74kg @jake_sal27 #powerlifting #halo #gains #sbd #squat #bench #deadlift #uspa #usapl #rps #weightlifting #strongman#

A post shared by Thomas Roel (@roel_powerlifting) on Nov 30, 2016 at 1:36pm PST

Arm Workout Advice For Beginners

I have always had smaller arms, and needed to improve them within my physique in addition to aiding powerlifting. Having strong biceps is crucial for deadlifts as they involved muscularly in the movement and provide stability for the lift especially if you use a mixed grip. Bigger biceps also provide support for squatting because it can help you keep a thicker grip, and regarding the bench press, bigger biceps can mean a slightly shorter range of mobility as well as additional stability when un-racking the bar and holding the bar between reps. Triceps aren’t entirely relevant in deadlifting, however they obviously play a crucial part in bench pressing as they are one of the primary muscles involved, especially at the lockout. Having strong triceps aids squatting again for stability. So I have always tired to hit arms. I finally have added since to my arms and went from about a fatter 14 1/2 ” ” to a leaner and much fuller and vascular 15″ sized arms. My secret was my method of training. I would hit all the components of fitness for triceps and biceps, for each head with each a set of 3-5 sets of multiple reps varying from 5-15+ to hit all components of fitness . Ex.

Triceps:

Cable Rope pushdown forth Lateral and Medial head of the Tricep. Rep Work  3×15 for Muscular Endurance, 3×8-12 for Hypertrophy, and 3×5-6 reps for Muscular Strength

Overhead Cable Extensions/Skullcrushers/CG Bench: Rep Work  3×15 for Muscular Endurance, 3×8-12 for Hypertrophy, and 3×5-6 reps for Muscular Strength

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Biceps: Long Head- Regular Wrist curls 3×15 For Muscular Endurance, 3×10 for Hypertrophy, 3×4-6 for Muscular Strength.

Short Head – Hammer Curls 3×15 For Muscular Endurance, 3×10 for Hypertrophy, 3×4-6 for Muscular Strength.

Brachialis – Supinated Wrist Curls 3×15 For Muscular Endurance, 3×10 for Hypertrophy, 3×4-6 for Muscular Strength.

• Maxin’Out N Blackin’ Out
• Follow Me on Instagram tommyroel, or roel_powerlifting.
• Some easy 35lb supinated wrist curls from todays light arm day
• ALSO SHIRTS ARE OUT

Quick arm day after a blackin out weekend. Now time for a maxin out week. This was a set of 10 at 35lb supinated wrist curls, too easy, made it up to 2×10 w the 50lbs dbells but had to add a bit of momentum, which is good for overload, but my form was still solid. #powerlifting #maxinoutnblackinout #maxingout #rps #gains #usapl #uspa #trainingstation #elitestrengthandconditioning @thetimmeej @raf_g__ @glazerpowerlifting @bergalicious_74kg

A post shared by Thomas Roel (@roel_powerlifting) on Jul 24, 2017 at 11:56am PDT

What It’s Like To Be On The Platform

Competing in Powerlifting is one of the best thing’s I have ever done. I’ve only competed twice but have been dealing with a lot of tough stuff lately that have sort of held me away from the platform, but when I’m confident I can get good enough numbers I will compete again, as there is no sense in stressing yourself over competition if you know you are not ready. But when I do get back on the platform, I know it will be an incredible time. Being on the platform at first is kind of scary, as you’re maxing out in front of an entire crowd of lifters and people you don’t know, so it can become kinda awkward and nerve-wracking because you don’t really know what it will be like if you fail. However, once adjusted, the platform is not a scary place at all, even when you fail a lift. In fact, it’s like a second home. Being on the platform is an overwhelming adrenalin rushing sensation; it’s incredible. You’re giving it your all in front of a crowd who often times always cheer you on and clap for you. It”s like you’re the star of the show for a second, everyone is cheering for you and your success when you hit a lift, and they congratulate you on your hard efforts when you have failed. People I didn’t even know at the meets I competed at cheered for me and it’s an incredible feeling because it shows people are interested and shows that maybe some people even cared, which means everything to me. It’s a comfortable place where I can push my limits and be cheered on in an environment surrounded by people with the same passion. It helps you meet people who can push you further towards your goal of self improvement. The platform is an amazing place, and I cannot wait for my return. Despite some fear, which is normal for me at least, I know my return to my second home, the platform on my next competition day, whenever that may be, will be something to remember.

• First meet in 2015 at a USAPL meet. Sean Noriega is the spotter, he’s an animal, check him out, he’s a very well known powerlifter and a nice guy and one strong moftherfucker!
• I think my total that meet was like 1090 (around a 362 squat, 225.5 bench and 451 deadlift), I can’t remember exactly. At my most recent RPS meet is was 1140 (390/250/500).
• Maxin’ Out
• Tommy Roel

Throwback to my 2nd attempt squat at 342 or something at my first meet back in august. Im lookin forward to competing again this summer. @noriegapowerlifting pretty sure thas you spotting me in the back @mikebrandtberg @djglaza13 @raf_cmc_ @alex.m3 #powerlifting #sbd #gains #roelpowerlifting

A post shared by Thomas Roel (@roel_powerlifting) on Apr 29, 2016 at 7:05pm PDT

Strive4Excellence and TinyTimTrains

This is a quick post shouting out two of my boys’ youtube channels. The first channel is my boy John from The University of Tampa whom I attend school with, and he is a bodybuilder with solid beginning content, so check him out. Secondly is my homie Tim, a USF Exercise Science Grad from my gym Elite Strength and Conditioning down in Tampa, he is roughly a 130 lb powerlifter. Both these channels are beginning channels with good content for bodybuilding and powerlifting on them, so check out their pages. Click on the photos to lead you to their respective channels.

John:

https://www.youtube.com/channel/UCFwy3crz9pXJGptMD20YkGA

Tim:

https://www.youtube.com/channel/UCvPBczMFHTvCxk2qWDDR9IQ

• Tommy Roel
• Maxin’ Out

500 lb. Redemption Deadlift

A year prior to this lift in August 2015 I missed the 500.5lb Conventional deadlift at the lockout at my first USAPL meet where I was 74kg. That year I had lost a loving family member, who for all my life has been someone I looked up to, alongside with his brother, my other uncle. But when I missed the pull, I felt like I let my Uncle down. So after training my ass off for weeks and months and switching programs and gyms and going throughout college, In July 2016, I competed again, and I got this 500 pull at the 185lb class ( I competed up but was really 173) in an RPS meet. That’s why I celebrated so much. I had my redemption, I got 500 on a platform, and I made both my Uncles proud. Find your motivation.

• Tommy Roel
• Maxin’ Out
• Link to my Instagram Post

About a year ago jimmy n I competed At a usapl meet last august. That day i missed 500.5 lbs, and since tht day i have not pulled over 5 (asides from a 505 block pull off three inch block, but thats not a comp dl). That failed attempt at 500.5 haunted me every single training session since then. Last weekend i had my chance for redemption at 500, and here it is. Had plenty left in the tank too. #powerlifting #gains #sbd #squat #bench #deadlift #usapl #rps @bergalicious_74kg @alex.m3 @glazerpowerlifting @xavilai @thetimmeej @raf_cmc_

A post shared by Thomas Roel (@roel_powerlifting) on Jul 26, 2016 at 11:17am PDT

410 lb. Squat

One of my highest squats, this was hit at about 163 lb. body weight.

• Maxin out

500 lb Deadlift

My last deadlift pull at 227.5 KG/ 500.5 lbs, got it but slipped out of my hands at the lockout.

This was from my first meet, and a year later I got 500 on the platform at an RPS meet.

• Maxin’ Out