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Lana Abu Ayyash

Bio πŸ‹πŸ»Athlete | Powerlifting πŸ†Strength Coach πŸ… IFBB certified International Bodybuilding & Fitness Coach πŸ“© coach@lanaabuayyash.com

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. . The goblet squat has had a bad rep of late because of its association with female "booty building", and plz don't get me started with how the lifting world has been messed up with all this obsession with abs and booty and the invention of "fitness porn" πŸ˜’πŸ˜’πŸ˜’, gotta love humanity ppl πŸ™„πŸ™„πŸ˜‘πŸ˜‘πŸ˜‘πŸ˜‘ . It's not a secret that few exercises stimulate total body muscle growth like squats. Problem is, most people suck at them. Piling weight-on-top of dysfunction is a complete recipe for DISASTER, enter the goblet squat πŸ‘πŸ» . You won’t be able to load goblet squats heavy like barbell squats, but you will be able to maintain great form and not snap your spine in half πŸ€¦πŸ»β€β™€οΈπŸ€¦πŸ»β€β™€οΈπŸ€¦πŸ»β€β™€οΈπŸ€¦πŸ»β€β™€οΈ . Goblet squats strengthen your legs, anterior core, upper back (hello better posture) and create muscle building metabolic tension πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻 . The goblet squat is also a great teaching tool for beginners, as well as improving your technique and sound mechanics before piling weight on a faulty foundation and getting hurt πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ» . . . . . . . . . . . @goldsgym @goldsgymarabia @converse

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. . This is how i like to do those skull crushers, i also like slow controlled, with focus on eccentrics. I like a full ROM and i go by the feel, which is sometimes quite individual . "Stimulate, not annihilate" πŸ”₯ . This is how you go about with accessory/ support work. Bodybuilders tend to use various methods to fatigue and kill thier muscles while if pure strength/ supporting your big lifts/ tackling weaknesses was your goal going overboard doing isolation work/ non compound movements is a sure way to mess up your strength game and impede your recovery πŸ˜’πŸ™„πŸ˜’πŸ™„ . Now how much you need will differ depending on strength levels and experience, but for the majority two to three smart exercises is sufficient. With experience ull be more in tune with your muscles and aware of your MRV (maximum recoverable volume) . Triceps Strength for a better/ bigger Bench . At the middle range and top of the bench press is where most lifters struggle; solution: strengthening the triceps, on top of the list are skull crushers, close grip bench (with boards and blocks too), dips and extensions . Tip: make sure to go for a full ROM and extend/stretch the muscles. And since we already work the triceps with heavy loads in the bench and OHP, with accessory try to mix heavy loads with medium loads and more reps . Last, cycle ur workouts, don't stick to the same routine forever, make tweaks, vary rep schemes ... etc . . . . . . . . . . @goldsgym @goldsgymarabia @converse

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. . Yesterday morning's training πŸ’ͺ🏻 . Started a new "Hypertrophy" block this week. This block is 4 weeks πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻 . I had the word hypertrophy between quotations because my H is simply same movements but with loads between 65-70% , and reps of 8 (thats high reps for a powerlifter, aka: nightmare), and altho reps is tough, my body will thank me for giving it a break for a while . Most ppl train or let's say workout random, you can do that of course if ur ok with random results, but if u are serious then science is everything . This is the rule of thumb folks, results whether in strength, numbers or physique are a mere reflection of ur training philosophy and how u treat ur body, ppl who believe in "make ur body ur slave" will be surprised when that "slave" rebells and fights back. And remember, what u cannot sustain NEVER HAPPENED πŸ˜πŸ™„ . Strength, especially after a certain level needs strategy and being smart, most ppl hit plateus simply bevause they are doing it wrong. I think it's just dumb to do the same thing over and over again and expect different results . A word for the guys, train chest all u want, grow ur biceps until they become mountains, ur body will only look just as it functions, meaning imbalances will be visible and weakness will SHOW, ull be happy flexing ur guns standing on some impressive chicken legs, ull look horrible, but u wont see it because ur eyes r used to "isolate" never seeing the big pictures. . As for the female population, if you are serious about building ur strength and being more empowered (which most r not, sorry), then u gotta EAT and lift heavy. If what you want is "tone" then go ahead and knock urself out with pink dumbells and live on that treadmill or whatever new weird cardio machine . . . . . . . . . . @goldsgym @goldsgymarabia @converse

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. . Tough tough session this morning, only 3 exercises (added 2 sets of narrow grip seated cable rows at the end just coz i had the time), today's workout: . Rack pulls @ 101% 5X3 Box deadlifts @ 72% 4X6 Back extensions/ weighted (25 kg) 3X6 . . . . . . . . . .. . @goldsgym @goldsgymarabia @converse

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. . Tricep press/push downs, a good finisher for Bench Press day πŸ’ͺπŸ»πŸ‘ŠπŸ»πŸ’ͺπŸ»πŸ‘ŠπŸ»πŸ’ͺπŸ»πŸ‘ŠπŸ» . Today's workout: . Bench Press @ 91% X 5 Bench press @ 83% 4X5 Close grip BP 3X5 Dips 4X10 Lat pull downs 5X12 Lateral raises 5X12 Front raises 3X12 Skull crushers 3X12 Hammer curls 3X15 Tricep pushdowns 3X15 . . . . . . .. . @goldsgym @goldsgymarabia @converse

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. . Omg too motivated this morning by @therock 's video, super pumped with all the caffiene i gulped down i had a smashing workout, an hour long tho , yet super intense πŸ’ͺπŸ»πŸ‘ŠπŸ»πŸ’ͺπŸ»πŸ‘ŠπŸ»πŸ’ͺπŸ»πŸ‘ŠπŸ» . I was thrilled as my front squats r starting to catch up, never been one who performs them regularly, but now they are a staple and im loving my progress, slow and steady . Other than whats on those videos i did some walking lunges, but thats all . . . . . . . .. . @goldsgym @goldsgymarabia @converse

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. . A Bit of my Bench day and squat day from last week ... Happy Friday Y'all πŸ™πŸ» . Keep grinding πŸ’ͺπŸ»πŸ‘ŠπŸ»πŸ’ͺπŸ»πŸ‘ŠπŸ» . . . . . . . . .. . @goldsgym @goldsgymarabia @converse

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. . Morning's Deadlift training, first time using a belt. This belt is Tala's and i thought i'd give it a shot, don't think i made good use of it tho, the opposite might be true actually 😁😁😁😁 . Trying box Deadlifts for the first time (form needs some more adjustements tho) and i liked how they felt, this variation is Mikhail Koklyeav's ... purpose is to pefect form by learning to engage more hamstrings and how to be really tight at your starting position. You need to work on it until your shins and ankles become vertical ... needless to say they were πŸ”₯πŸ”₯ killers . Today's full workout: . Deadlift @ 90% X 3 Box Deadlifts @ 83% 3X3 KB one arm rows 3X5 Chest supported DB rows 4X10 KB carry - 1 round . . . . . . .. . @goldsgym @goldsgymarabia @converse

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. . Epic Bench press workout to kick start 1/1/2018 πŸ”₯πŸ’ͺ🏻 . Bench press @ 80% 5X5 Pause Bench (kinda Spotto press 😁😁) 70% 3X5 Dip 3X (7-10) Skull crushers 2X15 incline Skull crushers 2X7 flat/ more weight Hammer curls + normal curls 3X25 DB shrugs, 3X12 DB laterals 3X15 Finished off with a short run πŸ‘ŠπŸ»πŸ’ͺ🏻 . . . . . . . . . . @goldsgym @goldsgymarabia @converse @conversechucksstore @conversekerman

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. . 2 Videos, swipe left . Warming up for my Bench Press session; bands and sets of 10 until i build up to my working weight . 1/1/2018 starting the year with da BENCH . πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻 . . . . . .. . @goldsgym @goldsgymarabia @converse @conversechucksstore @conversekerman @roguefitness