ironsovereignty images

515x4 (5lbs under my best set ever???) 460 3x4 pretty awesome deadlift session and got to use some comically large 100lb plates. #ironsovereignty #strengthwithconviction

New PR week ! 😭🙌🏼 140 kg | 308 lbs single on block deadlifts ! (I ran away because I got too excited I didn’t know how to act 🤣) 130 kg | 286 lbs was moved again since competition in January. Squat: 110 kg | 245 lbs x 2 moved so well this week and I can’t wait to keep repping to increase the weight (thanks to my homegirl for following my program that day ily @cinthyaology 🫶🏼) Bench: omg it’s always been a fight with bench, but I see so much progress! I really want that blue plate so bad and knowing that I’m finally repping 55 kg | 121 lbs means I’m coming close! I’m getting so much stronger 🥲 thank you coach dad @_ironsovereign_ it’s been a great off season so far. We’ve been on a good ball roll here. #powerlifting #girlswholift #usapl #girlswhopowerlift #sbd #latinalifters #ironsovereignty

First Meet off the wall was a success with @kaikai.sbd 105/55/130 for a near perfect 8/9 day Technique was an easy component to develop since the start of our collaboration; I think we have a solid technical foundation in all three lifts. Kai naturally flows with the pace and energy of a powerlifting competition and self-regulates extremely well. I think with a little more exposure to the environment, we can become more comfortable with uncertainty and allow our intent to take the wheel for every single attempt. I have little doubt that we’re going to see some serious range in the future! Thank you for trusting me. Thank you to @lensmphotography for the outstanding media work and capturing some moments for us. Thank you to @southbrooklynwc for providing a consistently welcoming and efficient space; I find this to be the ideal “first meet” choice for anyone trying to get into the sport. Welcoming, fun and really great to see the volunteers orient the flow, tidiness and upbeat morale of the warmup area. Who is next? Find out next week on Dragonball Z. #IronSovereignty #StrengthWithConviction #powerlifting #weightlifting

I'm embracing the slow burn. Today I had a squat workout that probably would have made Tristan from 4-5 years ago meltdown about progress or just get plain upset. But Tristan of today knows better. I squatted 375 for a hard 2x3. 3-4 weeks ago I had squatted it for 6 total reps in one go. Last week I hit a top triple with 397! It might seem like a regression at the surface, but the variance in total squat volume and intensity is actually....pretty normal. I'm knee deep in a development phase and have not squatted anything less than 374 for my top sets for over a month. I have flat out never been able to do that before. I have easily done more reps with 374+ these past 4-5 weeks than I ever have before and with that being the context, I feel really great about today's squat session. About a year ago this time (3rd slide) I hit 375x1 for a HARD single. That was a tip top day in terms of performance, hype and satisfaction. I have grown a lot with respect to not letting myself get fixated on this needle (the load on the bar) that will just keep moving. It's not about now, it's not only about this one isolated session. Six months from now I know I'll be capable of a hell of a lot more. But I can't have what I want now just because I want it. #strengthwithconviction #ironsovereignty

Bench appreciation I’ve struggled picking up strength with my bench these past months, it regressed because of external factors but it wouldn’t be fun if progress was perfect amirite 🦭 These were 85kg singles from Feb(Vid 1), March(2,3), April(4), today(5). Proud of how the bench is progressing, I will hold 100kg again soon. Thank you for listening to my Ted talk 🤩 #ironsovereignty

just some of the boring, but important character building stuff. anecdotal evidence suggests pause squats are hard. patience with bench is paying off. i really appreciate this gym and the people i'm starting to meet. powerlifting is a good sport. #strengthwithconviction #ironsovereignty

Note to self… will not eat a big piece of lasagna 5 hours before training because I felt bloated asf 💀 deadlifts felt hard because my belt wouldn’t latch 🥲 So we dropped the weight a bit again. Block deadlifts: 115 kg | 254 lbs 1 x 5 Backdowns: 104 kg | 229 lbs 2 x 5 Comp bench: 47.5 kg | 104.7 lbs 1 x 5 @ 7 Decided I can bump up a bit and see where I am at with my yellows again and I’m slowly climbing back up. Working hard on these pec muscles to get that strong bench. Something that’s been a weak point for a while. Next week is looking like a long session but I’m excited to try new things and switch up the routine ! #usapl #usaplny #girlswhopowerlift #girlswholift #ironsovereignty

nothing crazy, just really proud of each rep tonight. i'm getting so much better at the technical execution of the lifts each week and it's slowly translating into strength gains. I'd say im the most psyched about the improvement on bench already and have no issue playing the long game for that lift. bench blowing up is simply a matter of time, and I have plenty. #strengthwithconviction #ironsovereignty 385x4 374x4 198x6 187x6

I’ve been feeling a little upgrade on apparel. As expressed in a previous IG story, the meaning behind the name is pretty simple; to have the strength to govern oneself and chart your own course, the power to resist everything that aims to limit you or break you down and the conviction to stand proud even when it feels like the world is on your shoulders. 100% Heavyweight cotton for longevity. Collecting interest until next week since I will operate as a single-employee fulfillment center. 10% of each shirt proceed will be donated to Medical Aid For Palestine (MAP) Your support is greatly appreciated. 🫶🏽 #IronSovereignty #StrengthWithConviction #powerlifting #weightlifting #barbell #gymmotivation #gymapparel

Maturing As an Athlete (and Coach) is: • Realizing that you don’t need to max out third attempts every meet to have a successful day. • You need to have complementary preceding attempts that set you up with enough energy and confidence to smoke a realistic third attempt. • If you overestimate your max, you will most likely overestimate what you should open with. After a few experimental meets, coaches will get an idea of where a lifter is most talented and make attempt selections that reflect their strengths, not their deepest wishes. Compromising an increase in total for the prettiest number you can think of on one lift is a counterintuitive decision to make on meet day. The overall win is based on total weight lifted across all SUCCESSFUL attempts. It is ok to be a specialist in the deadlift for instance, but don’t miss out on easy change to build a total in the squat and bench just because you can “make up for it” with a big deadlift. Every kg matters. Will there be times to ball out and leave it all out there on some thirds? No doubt. But if you want to be consistent and GOOD, there needs to be a sound strategy made prior to the day that builds up to that final attempt. Master the call and you will master the outcome. #IronSovereignty #StrengthWithConviction #powerlifting #weightlifting #competition #coaching #strengthcoach

Profound thought for a caption, profound thought…thiiiink THINK…BRAIN BLAST!! Coaching takes you out of the driver’s seat, off the platform and into a position to bear witness to someone’s else’s greatness. If that doesn’t inspire you to become better or make you fall in deeper love with the process, then it is best to remain an athletic participant. Coaching at its core, comes from a place of love and respect for the culture. You become responsible for facilitating the best possible experience for another. You’ve been chosen to walk with them. You’ve been chosen to share in their truth, hardship, trials and victories. They have decided that this thing, whatever it is, is so important to them that they would rather walk with you than go in alone. This isn’t something to take for granted. And I’m grateful for all of it. #IronSovereignty #StrengthWithConviction

“Strength with Conviction” @_ironsovereign_ #ironsovereignty #strengthwithconviction 📸 @genos.gallery

Howdy pawtnas ! Realizing I haven’t been active since my last meet, but I have been back to training for a while. Some highlights this week are my 3 lifts. Deadlifts for sure never letting me down and remain loyal. Block deadlifts: 120 kg | 264 lbs x 6 @ 7.5 even though I was supposed to stay at 7 since 115 kg | 253.5 lbs felt easy to work with. 50 kg bench has been getting better with time, I’ve been changing some things on what I’m normally accustomed to. It seems to be working and I feel stronger. Ending the week with squats (yes on a Monday because my schedule is all over the place 😵‍💫) I’ve been giving myself enough time to recover and work on rehabbing my arm from my previous injury. Back then even the lightest load would cause me discomfort. 97.5 kg | 215 lbs x 6 was moved today and I’m so proud because now this means I can continue to move up again. I can’t wait to touch 264 lbs again ! #girlswhopowerlift #powerlifting #blockdeadlift #usapl #usapowerliftingny #ironsovereignty

MEET RECAP 🍖 🏅 Squats 2/3: • 127.5 / 281lbs ⚪️⚪️⚪️ • 132.5 / 292lbs ⚪️⚪️⚪️ (matched meet PR) • 135 / 297lbs ⚪️🔴🔴 (foot moved) Bench 2/3: • 65 / 143lbs ⚪️⚪️⚪️ • 67.5 / 147lbs ⚪️⚪️⚪️ ( +2.5kg) • 70 / 155lbs 🔴🔴🔴 (unfortunately no leg drive) Deadlift 2/3: • 130 / 286lbs ⚪️⚪️⚪️ • 137.5 / 303lbs 🔴🔴🔴 (slipped out of my grip cause of sucky thumb tape) • 137.5 / 303lbs ⚪️⚪️⚪️ (-2.5kg) Total: 337.5 / 744lbs @ 72.5 / 159lbs BW such an eventful weekend that brought so much more fuel to the flame. originally was thinking of quitting powerlifting after this meet, but fortunately we aren’t and are just shifting our training styles. I was very disappointed with my performance and truly felt like I let my coach and team down… especially since prep went beautifully for squat and bench and was looking forward the most to those lifts but i just wasn’t able to bring everything to the platform. my first higher level meet, and boyyyy.. those nerves were insane. 3rd meet with @_ironsovereign_ and we just keep growing. now we get back to cooking and bringing even better results for the next one. 🦞 👩🏽‍🍳 also thanks to @athleticsteveharvey for the videos 🫡 #ironsovereignty ***stolen first pic from Eli 🧍🏽‍♀️

back to the office 🗂️ #ironsovereignty 📸: @kelvingarcia__

NYS CHAMPIONSHIPS 8/9 3rd place 75kg open 🥉 Squats 162.5kg/357.5lbs ⚪️ 170kg/374lbs ⚪️ 177.5kg/390.5lbs ⚪️(+12.5kg) Bench 82.5kg/181.5lbs ⚪️ 87.5kg/192.5lbs ⚪️ 90kg/198lbs 🔴(-2.5kg) Deadlifts 167.5kg/368.5lbs 172.5kg/379lbs 180kg/396lbs(+12.5kg) Total: 445kg/979lbs(+27.5kg) Very happy of the results for this meet. It was the first time squatting last on my flight(very proud moment 🥹). Always proud of my progress whether it’s small or big, it’s still something. I’ll be back stronger, pebbles is not yet done 😌 @_ironsovereign_ huge thank YOU for guiding me, to get here where I am at right now. My team #ironsovereignty, y’all goofy funny strong people. Thank you for the support and all the laughs this weekend! Ily 🫶🏼 Huge shoutout to @tiffanyongnutrition for guiding me to build good relationship with food!!! Wouldn’t be in a great shape without you 🥹🥹🫶🏼 SNS homies, friends, family, and @mygrayvelvetcardigan thank you for always supporting me on my trainings and on my competitions 🥹❤️ #ironsovereignty #StrengthWithConviction #usapl #bentbar #usaplny #usaplnys

And we’re done. On to the next? #IronSovereignty #StrengthWithConviction #powerlifting 📸 @coolgnomes

Sunday March 17th • New York State Championships Tristan @athleticsteveharvey & Marcus @dubzlifts up next in the rotation ready to show all the hard work they’ve done. Hoping to see some great lifts and some high quality media so I never have to drop footage of Tristan like this again. #IronSovereignty #StrengthWithConviction

Saturday March 16th • New York State Championships Elena Mendoza (75kg) and Patricia Roque (75kg) take the platform with surging confidence this weekend. Looking forward to seeing both of these dedicated competitors start us off with calculated energy and powerful lifting. #IronSovereignty #StrengthWithConviction

When you have a chat with your coach and it turns your whole day around for the better. #ironsovereignty

❄️ SBWC Winter Meet 📸 ❄️ Sharing some of my most favorite pictures from the album. In the span of 2 months of prepping for this meet, and giving it our all on the platform that day. I don’t regret a single moment of it. Despite some lows, I still reached for the highs. I walked away proudly reminiscing the Kim from 2 years ago has finally reached goals she has always dreamed of. It’s ok to have set backs. Sometimes stress levels that are out of ones control, we still push through. It’s just learning to accept the outcomes, stay passionate and remain positive that things do get better. I’ve always been a fighter, determined and strong minded on what I do. I don’t let anything get in my way because I know I can do it. And I know that I’ll get it. I am blessed to have an amazing support system from not only my mother but from family, friends, coworkers, teammates and most importantly my coach @_ironsovereign_ who has built me up from scratch up until where I am now. Couldn’t have want it any other way. But to keep growing as a lifter and to continue to do what makes me happy. Cheers onto the next meet! Back to the drawing board we go ✍🏼 Oh yeah… Deadlift specialist remains undefeated RAAAHHH Huge shout out and thank you to @genos.gallery for these 📸 (My godparents loved them) 🥹🫶🏼 #powerlifing #usapl #usaplny #girlswhopowerlift #latinalifters #ironsovereignty

We’re back after a nice week off post competition day 🥹 a lot of self reflection this past week. I’m not on program yet, but I did want to get my body moving since it was asking for it. We took it easy today, as I am still recovering my strength back. Happy to say I actually slept better last night for once! Deadlift: 100 kg | 220.5 lbs x 4 110 kg | 242.5 lbs x 4 Bleghnch: 105 lbs x 5 I did a lot of accessories but gah damn, my arms are saying swole while doing tricep pull downs 😳 but very confident and happy to know that my strength is still high up. I’m coming in with a different mindset this off-season. Many different plans to tackle for a future meet. Today I had my fun doing things I haven’t done during my prep. Big thank you to @bobaliftt for letting me swing by and work in together ! #powerlifting #latinaliters #girlswhopowerlift #ilovedeadlifts #ironsovereignty

Same energy back vs. Left on read #IronSovereignty #StrengthWithConviction #weightlifting #powerlifting

I like this dance of emotion that a meet carries me through. The more I experience myself in these moments, the more masterful I become in adjusting the temperature. #IronSovereignty #StrengthWithConviction #weightlifting #powerlifting

Holding position feels like eternity under load and pressure. But it’s only for a few seconds…seconds that make a huge difference. Don’t let the pressure, load or stress influence you to cut corners. Trying to take the easy way out only creates more problems. Sometimes there are rules worth following, steps worth mimicking. No need to be a pioneer. Do it right. Do it well. Over and over and over again. It pays off. Hold position…with conviction. #IronSovereignty #StrengthWithConviction #weightlifting #powerlifting @hvy_wgt x @kimeliotf

fuerte af that’s the motto this year and always the highs have been high and the lows have been low this sport has been so important to my heart and soul thankful for @_hollycrane thankful for Coach @_ironsovereign_ and team #ironsovereignty thankful for the gracious and generous souls at @squatsandscience #latinalifters #endolifters

4 weeks out ! And this is a recap of last weeks good lifts ! I’m finally back and able to catch up on my training before the big day. Comp Squats: 102.5 kg | 226 lbs x 3 @ 7 (I stood there because I was like I can go for one more but I forgot if program said 3 or 4 😭) 100 kg | 220 lbs x 3 @ 6 Can’t forget! Shout out to @zoro_him and @geno.lifts for coming to my rescue 😭 they saved me by lending me their bottoms since I forgot my leggings to squat that day. Y’all are the best! Bench: 52.5 kg | 115.7 x 4 @ 8 I’m very happy that bench is starting to move better and stronger, now is the time to hold it a little longer on chest to test that press command. Comp Deadlift: 117.5 kg | 259 lbs for a single felt just right for the day, I must’ve been tired from work that day. Social battery go boom boom. Pin Bench: 47.5 kg | 104.7 lbs … I accidentally did 4 when it was supposed to be 2 but it’s ok. Confirmed it was RPE 7 haha Ending it with a reversed SBD day: Pause deadlifts: 102.5 kg | 226 lbs x 5 Larsens: 47.5 kg | 104.7 lbs x 6 Pause squat: 92.5 kg | 203.9 lbs x 5 I have more time on my hands this week; so I’m back to catching up on program and getting the rest and food fuel I need. #powerlifting #girlswholift #girlswhopowerlift #sbd #powerliftingprep #ironsovereignty

Countdown to 7 weeks out but I’ve been late posting my week recap since it’s finals week 🥲 Highlights of the week are bench and deadlift! Holy moly, we really repped 50 kg | 110 lbs x 5 and that moved so much better than the previous weeks. Thank you again to @barbellmitzvah for the spot ! He saved my lift last time 🥹 Pause bench is getting bigger too and what was prescribed was 3 x 3 so I was beat by the end of the day. Deadlift, the two reds coach wanted to see moved so fast and I was even confident I could pull 120 kg | 264.6 lbs : 2 x 1 Squats felt slightly heavier this week so we reduced the weight and worked with 95 kg | 209 lbs x 5 … mucho volume ! And then we have our beautiful princess Henrina keeping my bench safe 🫡 thank you for your service ! Onto week 6, we work with what we can until these last finals are demolished! #powerlifting #girlswholift #powerliftingprep #sbd #girlswhopowerlift #ilovedeadlifts #ironsovereignty

Good luck tomorrow boyo. Fast hands, no somersaults. #IronSovereignty #StrengthWithConviction #MurderofCrows #usaweightlifting

You know how kimchi takes about a week to ferment? Yeeeeaaaaaaa, I’m that kimchi! This kimchi came back stronger and better this past week. I’m pulling a little bit more than what I used to, slowly going up 🥹 Best lift of the week was definitely my deadlifts! So proud of them that I got to move 117.5 kg | 259 lbs and 120 kg | 264.6 lbs x 2 Squats: After moving into low bar I do see a big difference on how the weight feels. 97.5 kg | 214.9 lbs made me so happy. Especially for the amount of volume work. Bench: A bit of a hit or miss but trying is always better than not trying. But I have a lot to work on here. Arms have been noodle and me no like! 50 kg | 110.5 lbs x 3 47.5 kg | 104.7 lbs x 5 Ending the week with a SBD but the highlight was my pause deadlifts. These pauses are lasting a lot longer even for 225 lbs. 8 WEEKS OUT ! #powerlifting #competitionprep #sbd #girlswholift #girlswhopowerlift #ilovedeadlifts #ironsovereignty

Recap of last week, and we have officially entered the low bar arc 👹 Big shout out to coach dad for being super patient and being a great mentor. Breaking down the steps so I can get it right. Let’s not forget the torture 😭 but it was worth it… I loved the challenge this week brought for me. Not only did I learn new things but I learned on what to keep and what to take away. Big pat on the back for me for being a skilled fast learner because now it’s just adapting to the changes. Onto the start of a new week! S: 95 kg | 209.4 lbs x 3 (New rep PR) and almost died tripping over the bench from being over the moon 💀 90 kg | 198.4 lbs x 3 working our way up to find that top set of the day Bench: 50 kg | 110.2 lbs x 1 🤣 I told him I was noodles from previous bench day but hey at least we tried ! Pause bench moved so much better. Thank you Henry for moving my bar because he was like “I can’t stand seeing you on that rogue rack when on prep” 🥹🫶🏼 Deadlifts: oh man, pauses moved much getter than comp ones. 215 lbs and 225 lbs were flying this day. #girlswhopowerlift #lowbarsquat #powerlifting #competitionprep #sbd #ironsovereignty

The goal is to pull without thinking anything…. I’m getting there 😌 3 sets 140 x 6 Next week will be exciting. #ironsovereignty

Comp Squats (+23.6 from bottom up) 120/127.5 x 4 Comp bench 80/82.5 x 3 Comp Bench (+10.5 from bottom up) 60 x 4 #ironsovereignty

Most popped blood vessels I’ve ever gotten…. Looked like I have freckles 😭 Belt squats 104.5 x 8 Spoto bench 77.5 x 5 Midshin block Deads 140 x 6(first and last set) Hinging and foot pressure needs to work a lil bit more. We’ll keep focusing on this. Keep building 🗻 #ironsovereignty

Comp deads 142.5 x 3(with bands) 150/160 x 4 142.5 x 4 (last backdown) Pin (kinda) larsens 65 x 6 I can’t put the safties higher because that’s the max rip #ironsovereignty

We are so back omg 😱 😱😱😱 jk lol Comp squats 152.5 x 3 125 + 5 chains x 4 115 + 5 chains x 4 106 + 5 chains x 4 Comp bench 80/82.5 x 3(not so back) 70 + 1.5 chains x 4 #ironsovereignty

11/07/23-11/12/23: Volume is voluming and my quads are quading 😎🍙 When 92.5 kg | 203.9 lbs once felt like a new PR and the most heaviest, now it’s moving for 5 reps. What a journey to highlight! I’m very proud of myself, especially now when volume used to give me quad pain issues. Now I know im much stronger to sustain it. Comp Bench: 47.5 kg | 104.7 lbs x 5 @ 7 (stayed in the safe zone but soon want more!) 3 ct pause bench: 45 kg 2 x 3 @ 7 Deadlifts: 110 kg | 242.5 lbs x 5 @ 7 Attempted 2 ct pause with 47.5 kg and only moved for 3 but I’m coming back for it. We want that strong bench! #powerlifting #girlswhopowerlift #girlswholift #sbd #competitionprep #ironsovereignty

27.2 Snatch Deadlift+Snatch 198, 220, 231, 231, 231, 231, 231x(1+1) Pause Squat 374x2 Squat 331, 353, 374x3 Juice @_ironsovereign_ #beefyhills #beefmountainintraining #magichandsmike #ironsovereignty #noodlearmstrong #stronglikesina #usaweightlifting #weightlifting #snatch #squat

Don’t hold back encouragement! #IronSovereignty #StrengthWithConviction

Block Snatch 210, 220, 231x3 Block Clean Pull+Block Clean 286, 308, 331x(1+1) Front Squat 286, 308, 330, 330x4 Juice @_ironsovereign_ #beefyhills #beefmountainintraining #ironsovereignty #magichandsmike #noodlearmstrong #stronglikesina #usaweightlifting #weightlifting #snatch

Jerk Dip+Jerk 330, 342, 342, 353x(3+1) Pause Clean+Clean 302, 302, 315x(2+1) Juice @_ironsovereign_ #beefyhills #beefmountainintraining #onespeedmike #noodlearmstrong #stronglikesina #magichandsmike #ironsovereignty #usaweightlifting #weightlifting

Two posts in one day because I want to highlight that top set, reflecting from those sets. Anyway 4ct pause below the knee Deadlifts 125 x 4 Comp deadlifts 150/162.5/(2)170 x 4 Overwhelming day today but this is a stepping stone for me, I’m always grateful for my strength. Grateful for people who genuinely supports me. Bad days like this reminds me of looking forward for better days ahead. #ironsovereignty

Not in a good mental head space but here’s an honest 2 sets of 170 x 4. 1st set was second slide, no excuses I was just too aggressive approaching the bar. I tore my callus 2nd set I knew I was too forward, but it was an ok set. Will come back to this and it will be better next time. #ironsovereignty

lesson of the day: I need to keep myself more accountable on my recovery. As per coach dad lecturing me today, I have had immense progress in our total with just the bare minimum and barely passing (aka I don’t eat as much as I could and sometimes my sleep schedule is in all sorts of wack) imagine the progress I can make when I’m above the just barely passing mark and prioritizing my recovery. Gonna be keeping myself more accountable now cause I want to be able to jump into the deep waters. Conventional deads are back!! Gonna take these for a ride for a bit and see how we do 90/198lbs x 3 (super light today for tech) Comp bench: 47.5/104lbs x 8 50/110lbs x 8 51/112lbs x 8 45/99lbs @ -% Incline bench #ironsovereignty

Let’s keep it rolling. Talk to me nice(or not idc lmao 😭😂) Comp squats 140/150 x 3 127.5 x 4 TnG Bench 75/80 x 3 72.5 x 4 (last backdown) #ironsovereignty

Snatch can kick rocks Snatch Pull+Snatch 220x3x(1+1) Snatch 231, 242, 242, 242, 253, 253 Clean and Jerk 320, 320, 320, 341, 352 Juice @_ironsovereign_ #beefyhills #beefmountainintraining #ironsovereignty #magichandsmike #stronglikesina #noodlearmstrong #usaweightlifting #weightlifting #snatch #cleanandjerk

Block Snatch 216, 227, 238x3 Block Clean Pull+Block Clean 286, 286, 308, 330 Front Squat 286, 308, 330, 330x4 Juice @_ironsovereign_ #beefyhills #beefmountainintraining #stronglikesina #magichandsmike #noodlearmstrong #ironsovereignty #snatch #cleanandjerk #usaweightlifting #weightlifting

3ct paused(maybe 4 lol) Squats 130 x 2 115 x 4 (last backdown) Comp Bench 87.5 x 2 77.5 x 3 (last backdown) #ironsovereignty

My calluses hurt, I was trying to avoid straps because I wanna get used to pulling with mix—next week we’ll bring the straps back because I don’t want to rip my hand 💀 an okay day, but still did the work ✌🏼 1st rep 4ct Pause—>Comp Deads 127.5/135/112.5 x 6 I did five on my top set lol 5-0-0 D bar bench 60 x 4 D Bar TnG’s 55 x 4 #ironsovereignty

Last weeks highlights because busy bees be busying! On the bright side, I got new A7 knee sleeves and squat was definitely going places ! It was a strong end to the block of October. More like bench and I have started to become friends. Finding that control and technique that works for me, trying to keep it up. S: 90 kg | 198.4 lbs x 5 (new rep PR) a little slow because I was feeling pinching from the knee sleeves so I had to readjust myself 87.5 kg | 192.9 lbs x 5 @ 6 Comp Bench: 47.5 kg | 104.7 lbs x 5 Pause Bench: 45 kg 99.2 lbs 2 x 3 @ 7 Henry keeping me accountable for my tempos! Pause Deadlifts: 100 kg | 220.5 : 2 x 5 @ 7 man, I felt so strong and fast with those. I felt the consequences the next day because I was sore! 95 kg | 209.4 lbs : 1x5 @ 6 Ending with Larsen presses 45 kg 1 x 6 @ 7 Onto the start of the new block! Find out next week *inserts theme song here* #powerlifting #girlswholift #girlswhopowerlift #sbd #competitionprep #ironsovereignty

Comp deadlifts 145/152.5/160 x 5 Sloppy 2nd ascending set(152.5) because I didn’t reset properly. Last rep was good. Pin larsens 55/57.5/60 x 6 #ironsovereignty

Comp Squats 125/135/115 x 4 TnG’s 72.5/75/70 x 4 #ironsovereignty

5ct pause squats 110 x 3 97.5 x 5 High bar to low bar got my body confused a little bit, but we back and excited for the next weeks! Comp bench 87.5 x 2 77.5 x 3 Getting sick is no fun, anyway interesting week. Another week another dollar ✌🏼 #ironsovereignty

1st rep 4ct midshin paused deads-Comp deads 130/117.5 x 6 Comp deads 117.5 x 5 5-0-0 D Bar bench 60/65 x 4 TnG 51.25 x 4 (I forgot to put chip on the other side) #ironsovereignty

Ilyall goofy people #ironsovereignty

My coaching goal is to get them all in one pic….and @athleticsteveharvey in focus. Someone said to me that they couldn’t find Iron Sovereignty on Google Maps. A gym? Sheesh. That sounds kinda nice. ✌🏽😏 #IronSovereignty #StrengthWithConviction

Load selection will go down a notch next week, nothing to expect from this session. It happens, listen to your body. Comp squats 137.5 x 4 142.5 x 3 115 x 4 TnG’s 75/62.5 x 4 #ironsovereignty

1st MEET RECAP: ~2023 USAPL SBWC Fall Classic Squat: ✅1: 210kg/463lbs ✅2: 220kg/485lbs ✅3: 230kg/507lbs Bench: ✅1: 125kg/276lbs ✅2: 130kg/287lbs ✅3: 135kg/298lbs Deadlift: ✅1: 235kg/518lbs ❌2: 245kg/540lbs ❌3: 0kg/0lbs Total: 600kg/1323lbs @ 91.5kg/202lbs 🥇in the 100kg weight class >Today was such an amazing experience to just put my all out there on the platform! Regardless of this back tweak, I am proud of the work I’ve done and I look forward to the next one! >I want to thank my coach @_ironsovereign_ for his patience & guidance. Team Iron Sovereignty for all the laughs and the hype. My love @maricaraberilla , my mom @elainedubouzet , and my family & friends for all the support. ❤️🫶 #ironsovereignty

Congrats on getting tested you handsome stud!! Honestly, we were robbed of highlighting the deadlift today but a 600kg total for your first meet is nothing short of awesome!! You took care of @fruitypebble.powers during her ACL recovery ❤️‍🩹 and came onto the team brimming with excitement and curiosity. Welcome home. Despite 1st meet nerves, you made every attempt buttery to the awe of your competitors. You are a natural competitor and I’m so pumped to see what’s next! #IronSovereignty #StrengthWithConviction #powerlifting #weightlifting #strength #strong #fitness

Tristan, you emo punk queen. I want to first say that our friendship is going 6 years strong and you’ve seen me through some of the tough points of my early 20s. I am extremely grateful to have you as a friend and privileged to have you on the team. In terms of performance, welcome back after 6 years off the damn platform!! I think you put about 50-60kg on your total at a lower weight class 😅We celebrate today and look forward to the work to be done. Exciting road ahead. #IronSovereignty #StrengthWithConviction #weightlifting #powerlifting #strength #strong #fitness

Elena, you absolute beast. I love every moment of coaching you, even when you’re a fireball of anxiety and doubt. From when we started to where you are now, you’re learned to trust yourself and actively engage in your training. Most especially, thank you for trusting me. At the beginning, you were very uncertain of the direction we were going. I’m grateful that I get to continue holding the mirror up to you; you deserve to be continuously reminded of how capable you are. Congrats on a big total PR. +17.5kg is a solid achievement!! Shoutout to Coach Pat @fruitypebble.powers for reinforcing our team values, holding everyone accountable for their decisions and providing unrelenting encouragement and support on meet day. You make my role that much easier. #IronSovereignty #StrengthWithConviction #weightlifting #powerlifting #strength #strong #fitness

lesson of the day: it’s not about perfection, it’s about being your personal best. Peak week is now done!!! Taper take me away😮‍💨 1ct pause squats 1. 85/187lbs 2. 90/198lbs 3. 92.5/203lbs 3ct pause Larsen bench Comp Bench 1. 50/110lbs RDLS 3ct pause squats 1. 80/176lbs 2. 85/187lbs 3. 67.5/148lbs 3ct comp bench 1. 52.5/115lbs 2. 47.5/104lbs **Also first time doing RDLs with a barbell in a while and just realized I’m too short and hit the floor #ironsovereignty

Felt nice! Lifts have been lifting 😌 4ct paused Deads 107.5 x 6 Pin larsens 60/65 x 6 #ironsovereignty

SSB squats 119.5 x 3 126.5 x 3 104 x 3 TnG Bench 75/67.5 x 5 #ironsovereignty

Comp bench 80 x 4 72.5 x 3 High bar 110 x 8 🌝 92.5 x 6 #ironsovereignty

lesson of the day: trust the process there’s always blessings when you least expect it. comp squats: 1. 112.5/248 @ 6.5/7 2. 120/264 @ 8/8 3. 97.5/214 @ 75% of E1RM 4-5. 87.5/192 @ -% Comp bench: 1. 57.5/126 @ 7/7 2. 62.5/137 @ 9/8 (overshot this but thought I had it🥲) 3. 56/125 @ -% 4-5. 53/116 @ -% DB bench Today could’ve gone better, but it’s my fault I haven’t ate enough the last two days. Time to get on top of it for the rest of the week and the next. We gave what we could today and that’s what matters the most. #ironsovereignty

SSB SQ 119 x 3 106.5 x 4 TnG bench 72.5 x 6 Wide pebbles #ironsovereignty

4ct paused midshin Sumos 115 x 5 Short girlie RDLs 110 x 6 Comp bench 79~ x 4 72.5 x 3 (last backdown) High bar Squat 110 x 8 (real 8) 92.5 x 6 (last backdown) 5-0-0 D bar bench 60/62.5 x 5 #ironsovereignty

4ct paused sumo 110 x 6 Sumo 155 x 5 Pin Larsens 55/60 x 6 I forgot to record my topset. It’s okay #ironsovereignty

This week I went to war ( *｀ω´) Started the week strong until I caught a bug and then I just went all over the place. I refused to let it take me down! Good thing we hit taper week because my body also needed that rest after a nice PR week. Comp Squat: 85 kg | 187.4 @ 6 for a single : this moved way too fast and I was like 0: Nani? 80 kg | 176.4 lbs x 3 @ 6 moved pretty good too Comp bench: Brought it back down to 42.5 kg | 93.7 lbs because my arms felt like noodle arms. Took the opportunity this week to focus on that control and switch up using my squat shoes as a new ground support. Comp Deadlift: 105 kg | 231.5 lbs @ 6 for a single and dropped down to 100 kg | 220.5 lbs x 3 This was where my cold started kicking in. I really felt so out of it and just did what my body felt it could handle. We did good despite feeling poopy. Tempo Squat: 185 lbs x 4 @ 8 to finish off the week strong. Despite waking up kinda icky this morning but slowly getting better day by day, I really wanted to get stuff done. I’m getting stronger muahahaha. #girlswholift #squat #bench #deadlift #powerlifting #girlswhopowerlift #ironsovereignty

High bar squats 110 x 7(I forgot how to count supposed to be 8 lol) 95 x 6 Comp bench 77.5 x 4 70 x 3 #ironsovereignty

lesson of the day: let go of fear, it’s what holds you back from your potential. easier said than done, and just like lifting it’s not a linear process… it takes time comp deads: 1. 125/275lbs @ 7/7 2. 115/253lbs @ 7/7 3-4. 97.5/215lbs @ -% 3-3-0 bench (cause I didn’t read my program right 😭 it was supposed to be JUST 3ct pause) 1. 50/110 @ 6/7 2. 55/121lbs @ 8/8 3-4. 49/108lbs @ -% Single leg glute bridges 5 weeks left. Fatigue is really starting to kick in but we’re doing everything we can right now. I also gotta read my program more carefully 😭😭 but hey 1 rep pr for 3-3-0 bench on my top set @ 8 #ironsovereignty