Most Popular Photos and videos of #Theprojectstrength


9 hour ago

❄️❄️❄️ •Deadlift~ single at 243 lbs •Back offs~ 3x8@7.5 top set at 204 lbs Rep PR‼️‼️ (1st vid) •Bench~ 4x8@7 - Can you hear me over the high volume 👂🏼🗣. Lmao idk I tried... - Overshot my single since it was supposed to be at rpe 7. My back is cramping up again for Bench which means I need to stretch more 😭 - Coaching:  @theprojectstrength +  @vdiaz_projectstrength

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4 month ago

What sucks about wearing white shorts is that everything gets them dirty 😪 HB Squats : 165 x 4 @ 6/7 MG Bench : 87.5 x 6 @ 7 Assisted Pull-ups : 5 x 5 (maybe one day I’ll be a strong boi and be able to do them without assistance 🤧) . . . . 🏋🏻‍♂️Coach:  @chenese.warrior 💦 Fueled by  @Pr_Breaker __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength

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4 month ago

Happy deadlift Jacqui is back 😭 Single : 275 @ 6 Working : 275 / 280 x 3 @ 6-7 LOL Pausies : 265 / 245 (shown) x 3 @ 6 YOU GUYS!!!!! I’m so so so happy today! Deadlifts have been hurting my ego recently but not today ma’am! I can’t even believe my working sets are higher than my single at the same RPE 😂😂 AND ON TOP OF EVERYTHING ELSE, ITS ALL BELTLESS!!! So these are all automatically beltless PRs LOL Special thanks to my hype bois :  @christrongle  @eatsgonewild  @ajoshdeleon . . . . 🏋🏻‍♂️Coach:  @chenese.warrior 💦 Fueled by  @Pr_Breaker __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift @sbd.usa  @sbdapparel  @usapowerlifting_tx

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2 month ago

Pause Deadlift : 290 x 1 @ 7 TNG Bench : 85 x 10 @ 7 Some helpful words from my coach since I was struggling mentally with today’s session: “It's not always about PRing every week. At some point you're just gonna have to settle for a consistent workout where technique doesn't break down. Getting the work in and loving the training is where it's at. In my opinion form hasn't broken down as much as before.” . I beat myself up so much when it comes to deadlifts, they’re my pride and joy. If I ever have a day where the weight isn’t moving how it should be, I want to shut down and leave. I always want to hit a PR, even if it’s 2lbs. “Progress isn’t always about doing more than before. There are so many aspects to lifting to progress on.” . . . . . ________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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1 month ago

🏎 I’m a race car driver 🏎 Some light deadlifts to finish off the weak powered by donuts. Special appearance by  @andrew_maccaa 🍩 . . . . . 🏋🏻‍♂️Coach:  @chenese.warrior 💦 Fueled by  @Pr_Breaker __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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6 day ago

The angle + the filter making my face look smaller really makes it look like I actually have muscles on my upper body LOL. Maybe one day 🤷🏽‍♀️ . . . . . __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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2 month ago

Just some singles from today, nuffin special 🤷🏽‍♀️ Squats : 185 / 205 / 215 @ RPE 7 - 8 We are about 3 weeks out from the Cougar Classic and I’m ready to compete! V excited to see what numbers I’ll hit ☺️ . . . . __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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2 month ago

I’ve been seeing this “meme” pop up around Instagram with a caption like “expectations vs reality,” followed by a negative viewpoint of girls who do go to the gym with a full face of makeup. If you personally don’t like wearing makeup or trying to look cute at the gym then that’s great, keep living your best life, but no one should look down at people who do try to look cute. If going into the gym with a full face of makeup, your hair and nails done gives you more confidence then by all means go for it! I don’t usually wear makeup to the gym, mainly because the heat and sweat will melt it off, but you bet your ass that I do feel more confident with some makeup, even if it’s just some concealer or highlighter. Can we all just let people live their lives and let them do what makes them feel good, they’re not hurting anyone by doing their makeup.  #PrettyGirlsWhoLift . Personally, I go do the “im bored and look dead” aesthetic and don’t necessarily think i look “pretty” when I lift, however I do know some pretty ladies that do enjoy their makeup and lifting. I do have my moments where I look like I’m dying and all the veins in my neck look like they’re going to explode any second. Anyways, this has been my rant, thank you for coming to my ted talk. . . . . .  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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Recent Post of #Theprojectstrength


5 hour ago

Nothing Ventured, Nothing Gained

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9 hour ago

❄️❄️❄️ •Deadlift~ single at 243 lbs •Back offs~ 3x8@7.5 top set at 204 lbs Rep PR‼️‼️ (1st vid) •Bench~ 4x8@7 - Can you hear me over the high volume 👂🏼🗣. Lmao idk I tried... - Overshot my single since it was supposed to be at rpe 7. My back is cramping up again for Bench which means I need to stretch more 😭 - Coaching:  @theprojectstrength +  @vdiaz_projectstrength

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10 hour ago

4-0-0 Squats : 145 x 5 Conventional : 225 x 5 Tbhhhhh, all I care about is how my traps look when I squat without a shirt on. As usual, y’all already know I’m always using  @baregrip liquid chalk to save my hands during deads, especially on humid Houston days 🥵 . . . . . 💦 Fueled by  @Pr_Breaker __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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1 day ago

If I had only one piece of advice to tell a new lifter or just someone we’re working with, it’s to brace WAY FUCKEN HARDER! - Just about everyone we begin working with doesn’t brace hard enough or execute cues at the right intensity. - We’re working on testing our limits and you’re playing the game casual? Yeah, hard pass. That’s a fast track to bad lifts and injury. - Beltless Conventional Deadlift because even without a belt I know how to brace my core: 529x1, 540x1, 485x3x5 Followed by pull-ups, hamstring work and rows

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1 day ago

🦈🦈🦈 •Squat~ single at 254 lbs •Back offs~ 4x8@7 top sets at 199 lbs Rep PR 🙂 •Bench~ 3x8@7 - Swipe right to see my socks/mood when I came into the gym today LOL but I’m 4 weeks out and there’s shit to be done 😤😤😤 - Mildly sprained my ankle on Sunday and I can’t run on it for now but it seems I can squat fine whew. Hopefully it heals by Friday 😭 - Coaching:  @theprojectstrength +  @vdiaz_projectstrength Spot:  @christrongle

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1 day ago

This. Is. What. I. Do!!!!!! 160 keys(352) for a triple PR @8 after 5 sets. Have great people helping you along the way and you’ll be surprised at what you can accomplish. Thank you  @txstrengthsquad  @theprojectstrength __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength

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1 day ago

W6D3 🔥🔥277.5kgs/611lbs for a paused single PR 🔥🔥.. Heard Team Nori was eatin, and didn't wanna be left out 🤫. . . @hamstringpapi  @enchilindas

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1 day ago

Squats : 150 x 10 Bench : 92.5 x 7 Today was the first day since this block that I have felt comfortable squatting. At the beginning of this block I began working on improving my squat (very top secret) and it has been such a struggle, not just to adopt this new form but to mentally accept that it’s a work in progress. It still is not perfect and there’s always room for improvement, but I’m finally getting the hang of it. Hopefully I’ll stop getting hate on my squat lol. . . . . . 💦 Fueled by  @Pr_Breaker __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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2 day ago

Squats: 402x5, 412x5, 419x2x5 Bench: 243x5, 254x5, 258x2x5 - It was good to talking to people I haven’t seen in a while at Winter Games. What’s next? Summer Powerfest? - Also, I’ll start getting to pictures either tomorrow or Wednesday.

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2 day ago

Issa new block, can you believe I’ve been on program for 8 months now 😱 S: 154.3x4x5 @ 6 B: 66.1x3x8 @ 6.5 D: 198.4x1x3 @ 6.5-7 D: 170.9x3x3 @ 6 Will my poverty bench finally go up? To be continued... I just wanted to curl into a burrito today and sleep all day but I’d be playing myself.

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2 day ago

Bench : 6 x 5 w/ 87.5 lbs I’m not sure why but bench is moooooving !! If I had it my way, I would’ve gone up in weight but I’m currently getting prescribed numbers. I’m not complaining tho, everything has been feeling ez pz lemon squeezy 😛 . . . . . 💦 Fueled by  @Pr_Breaker __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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2 day ago

W6D2 Hit some bench press PRs starting with this 125KGS/275LBSx5@8 followed by 115kgs/253lbsx8 TNG. . . @valerie_tran_ handoff  @nuggiesfit for the vid. @hamstringpapi  @enchilindas

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3 day ago

Some decent looking pauses 😋 put in the work daily and good things happen 🤷🏻‍♂️ -  @theprojectstrength  @txstrengthsquad __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength

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3 day ago

W5D1 142.5kgs/315lbs tempo single. Seems like you can't be a noriboi if you can't self unrack?  @powerliftingbarrett  @alexono66kg . FROM NOW ON I can't let you have all the fame  @mikewin66 even though you're 15kgs lighter than me... . @hamstringpapi

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3 day ago

W6D1 177.5kgs/392lbsx6@7 followed by backoffs.. Am now benching halp. . Low key thicc tho.. . I ain't gotta tell you this is a PR lol.. @hamstringpapi

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3 day ago

Posted  @withrepost •  @jacqiwi Hard to swallow pills: it’s not lbs to kilos that fucks ya up, it’s ya form 🤣 Deadlift : ~150kg / 331lbs x 1 @ 8.5 [PR ✨] As someone who only lifts on lbs bc of my ego, everything moved the same as it usually does when I use lbs. This wasn’t always the case, but after finally nailing down my form it’s smooth sailing with kilos 🥳 ❗️Any gross comments will get you blocked❗️ . . . . . 🏋🏻‍♂️Coach:  @chenese.warrior 💦 Fueled by  @Pr_Breaker 🙌🏼 Chalk by  @baregrip __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

481
4 day ago

Squat - 319x3 @ 9.5 Bench - 199x3 @ 9-9.5 Finished up test week today. First time ever touching this weight on squat, and 16 lbs over my meet PR. Still need to go a tiny bit lower, but fixed it on backoffs. Squats are my favorite now. Bench was alright, elbows were beat up from squats but still managed a decent enough 3RM. Need to dial in Bench form. Fun few weeks training at  #TheProjectStrength.  #GetYaMindRight

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5 day ago

💀Lifts : 264 x 5 @ 6-7 Pause Single : three hunnid @ 7 On Fridays we wear red ( & lift reds). Go coogs 🐾 . . . . . 💦 Fueled by  @Pr_Breaker __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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6 day ago

The angle + the filter making my face look smaller really makes it look like I actually have muscles on my upper body LOL. Maybe one day 🤷🏽‍♀️ . . . . . __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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6 day ago

455x1 and 405x1 squat pr single in flats. Feels pretty smooooooth excited for what’s to come. VC:  @belovedbetram . . . . . ____________________________________________  #squat  #squats  #bench  #benchpress  #deadlift  #sumodeadlift  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #weightlifting  #bodybuilding  #usapl #gym  #gymmotivation  #fitness  #fitfam  #fitnessmotivation  #legday  #83kg  #workout  #instafitness  #igfitness #gym  #hookgrip  #chestday  #strength  #gains  #muscle  #lift  #theprojectstrength

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6 day ago

W5D5 🔥🔥184kgs/405lbsx5@7.5-8🔥🔥 for another volume PR. This was crazy and unexpected tbh lol.. How close are we to 225  @hamstringpapi. Trust the process and the gains shall come. . @enchilindas

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7 day ago

Soon my arch will have the Instagram haters angry, stay tuned 👀🤣 - VC: the one and only  @jacqiwi and of course  @theprojectstrength  @txstrengthsquad __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength

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7 day ago

🍓🍓🍓 •Deadlift~ 190lbs 3x8 . •Bench~> 80lbs 4x8 . - Very happy with how well my deadlifts moved 🙂🤗. Finally understanding the concept of jamming my hips in for my pulls because they sure felt like 🍓 jam after these set. - Good thing I take forever stretching and doing mobility exercises!! - Coaching:  @theprojectstrength +  @vdiaz_projectstrength

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8 day ago

What if I told you that you can potentially squat better in flats? My squats greatly improved when I went to flats because I could feel the ground better, forced me to feel out and have better balance throughout. Once I found the groove, my squats felt more solid, became more consistent, and gained in confidence. - Squat: 375x7, 385x2x7 Bench: 237x7, 242x2x7 Then did weighted side bends and jump rope. Didn’t have much time so I’ll spread out the accessory and supplementary work throughout the week.

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8 day ago

Work hard at training the mindset. We all have the lift we struggle most with in comparison to the others, but that doesn’t mean it’s weak. - Some lifts just click faster than others or aren’t as strong, meaning you just have to work harder at making them stronger and understanding them better. If you continue to work at your craft, that persistent hard work will always come through. Our athlete  @waleed_hourani just keeps working on his deadlift, and look at the payout. Strength and technical efficiency gains. Most of all, a better and more positive mindset to training. Keep it going, King 👑 Posted  @withrepost •  @waleed_hourani Deads feeling better every session!! Working on keeping my back tight and in place before starting the pull, and sqeezing the glutes hard at lockout. 298 5x6 @7.5 WE MAKIN’ MOVES  @theprojectstrength  @txstrengthsquad

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8 day ago

Deads feeling better every session!! Working on keeping my back tight and in place before starting the pull, and sqeezing the glutes hard at lockout. 298 5x6 @7.5 WE MAKIN’ MOVES  @theprojectstrength  @txstrengthsquad __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength

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8 day ago

4-0-0 Squats : 140 x 5 @ 6 Stupid Stance Deadlifts : 215 x 5 @ 6-7 Ever since I’ve had to put my ego in a box and put that box in another box and then put that box in a safe and then encase that in cement and throw it into the ocean to fix my squat form, I haven’t really wanted to post on Instagram. Who wants to see extra weak me amirightladies? BUT I’m really happy about the improvements my squat is making and I can only go up from here. It’s far from perfect but it’s such an improvement for me. . . . . . 💦 Fueled by  @Pr_Breaker __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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9 day ago

You know you’ve gotten chubby when wearing a belt messes your lift up more than it helps. - Conventional DL 518x1 @ rough with a belt [2nd] 445/465x5, 485x2x5 @ 8ish with no belt. - Understand what feels best for you and then try to understand why, rather than go off what someone says should work for you. We’re all different in leverages, strength and weaknesses.

12511
9 day ago

🇰🇭🇰🇭🇰🇭 •Squat~ 248lbs single . •Back offs~ top sets 203lbs 3x7 •Bench~ 3x7 - The single was supposed to be 254 but we misloaded lol. You can definitely see my confusion after the rep 😹 oh whales 🐳 - I know it’s tiring to see my squats all the time but I’m 5 weeks out and I’m enjoying them 😌😌😌 - Coaching:  @theprojectstrength +  @vdiaz_projectstrength Spot:  @waleed_hourani

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9 day ago

"Project Strength for life." @strengthfreak - Can't possibly tag everyone in this short clip. Can't possibly thank all of y'all for your support in 2018. BUT we can take a quick moment and shine a light on  @vdiaz_projectstrength. - He doesn't really seek the spotlight and if you ask him he wouldn't ever want to become the face of his own gym and brand. For him it's definitely about the members, the lifters  @txstrengthsquad, and providing opportunity for those that need and want it most. - Can't wait to share his and Project Strength's 2018 story. - We're still shooting 2019's stories too. Come through for day passes starting at $10 and memberships starting at $30 😂

15425
10 day ago

W5D1  @hamstringpapi wanted me to push it a little so I hit this volume PR of 🔥175kgs/385x7@8 🔥followed by tempo bench single with 135kgs/298lbs@7 and a 122.5kgs/270lbsx5@7. . . @enchilindas

1166
11 day ago

Bench: 275/285/295 x 3 My bench has been making serious gains lately. I went back to study what worked well for me in the past. - First and foremost, I found what setup got me in the best and tightest position. Where I was able to get my upper back tight and kept tight as well as using leg drive to drive the ribs higher and sustain the arch lol non-existent arch - On the programming end, I hit a mid range set from 3-5 one day @ rpe 7-8 one day followed by a day of volume with rep range 7+. Because bench has been my weakest lift, it was incredibly important for me to be conservative and build up my confidence by pushing the weight but always making sure it moves well and I never really grind it out. Just kept building momentum 🔑 Also did pause squats: 350/350x5, 365x3x5 OHP: 3x8, laterals raises, and lunges

1321
11 day ago

463x1, 485x1, and then 375x9. Singles moved decently well and I’ve never done 9s on pulls but it didn’t feel too bad besides me getting winded. 😣. VC:  @vdiaz_projectstrength  @belovedbetram . . . . . _____________________________________  #squat  #squats  #bench  #benchpress  #deadlift  #sumodeadlift  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #weightlifting  #bodybuilding  #usapl #gym  #gymmotivation  #fitness  #fitfam  #fitnessmotivation  #legday  #83kg  #workout  #instafitness  #igfitness #gym  #hookgrip  #chestday  #strength  #gains  #muscle  #lift  #theprojectstrength

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11 day ago

🧼🧼🧼 •Tempo 4–1-0~ 7x5 at 193.5lbs Rep PR - SEVEN SETS OF THESE. SEVEN. This is me right now 🥵🥵🥵. (I finally updated my phone to get the new emojis lmao) - Trying my best to hit 276 for the meet so I’m pushing through this tempo hell. Do you see that glare? That’s the look of suffering 🙂 - Coaching:  @theprojectstrength +  @vdiaz_projectstrength . *edit* I accidentally trimmed my set for the first vid 🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️

29623
11 day ago

Bench - 193x3 @ 8.5-9, 187x3 @ 7.5 Solid bench day. Thought I could jump 5 lbs after the 187 and hit an 8 RPE, but wasn’t quite there. Tough to navigate RPE with bench so not gonna beat myself up about it. Still a PB triple and have at least 5-10 more lbs in the tank for 3RM test next week. Goal was to hit meet max (204) for 3, but 199 will do as well.  #theprojectstrength

100
12 day ago

Me no like lock out, take too long, me tired 😴 Deadlifts : 264 x 5 @ 6 Bench : 85 x 6 @ 6ish I THOT MY PROGRAM SAID 6x6 FOR BENCH BUT IT WAS 6x5 AND I HAD ALREADY DONE MY SETS LOOOOL FML. . . . . . 💦 Fueled by  @Pr_Breaker __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

2.9K66
12 day ago

W4D6 benching on kilos makes me feel weaker than I already am LOL. 112.5kgs/248lbsx8@6.5 . . @hamstringpapi

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13 day ago

Ex👏hau👏sted Work is murder. Wanted to stop after warm ups but I had the stitch onesie on already - Deadlift 425, 445, 452 x 7 Tempo DB Bench 70x3x7 Pull-ups, light hamstring work, pull-ups, biceps and triceps cuz bro work

1314
13 day ago

Lots of small adjustments being made. Squats are improving, slowly but surely 😴 4-0-0 Squats : 135 x 5 @ 6 Conventional : 205 x 5 @ 6.5 A knife fell on my thumb, right where the bar goes, so hook grip was not fun 🥺 . . . . 💦 Fueled by  @Pr_Breaker __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

2.4K56
13 day ago

W4D5 175kgs/386lbsx5@6.5 pretty smooth even though everything felt off today. Good signs for the future for sure. . @hamstringpapi  @enchilindas

973
14 day ago

So these 6’s on squats looked easy, but my out of shape ass was breathin real hard afterwards. Let’s try and fix that 🍔🌮🥓🍪🍻 - Squats - 365 x 6, 375 x 3 x 6 Bench - 245, 255, 265, 255 x 5 OHP, Jump rope, and more shoulders

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14 day ago

Deadlift - 369x2 @ 7.5-8 Squat - 308x1 @ 8 (PR) (off program) Close Grip - 145x7 Screwed up my deadlift top set but then realized I left my shirt on so had to retake it shirtless. Then got greedy and took a squat PR. Need more  #selfcontrol. At least it was easy. Deadlift 2RM test next week. BW 146.0.  #theprojectstrength

60
15 day ago

Different goals. Different backgrounds. Different programs. - Each one of these women have joined Project Strength and  @txstrengthsquad for different reasons. - While the goals and programs are individualized, one collective vision is shared. We aim to support, develop, and empower each other every day. - Project Strength is proud to be a Girls Who Powerlift affiliated gym. @girlswhopowerlift  #gwpl  #upliftandliftheavy - Individualized Coaching & Programming  @txstrengthsquad Houston's Strength Training Facility  @theprojectstrength

1728
15 day ago

🐨🐨🐨 •Bench~ 3x2 top set at 105 lbs . •Deadlifts~ SINGLE @ FREAKEN 261LBS MAJOR PR 😭😭😭‼️‼️‼️‼️ •Deadlifts~ 4x3 - WOW I can’t believe I pulled 261 😌 My core was a little shot from the previous single (254 lbs in 2nd vid, which was also a PR), but I KNEW I had to pull 261. I just felt it in my soul 👻👻👻 - Bench is still a work in progress 🙃 . - Coaching:  @theprojectstrength +  @vdiaz_projectstrength Thank you to everyone at PS for the support ❤️ Lift off:  @valerie_tran_

26429
15 day ago

High Bar Squat - 286x1 @ 8-8.5 Bench - 171x4, 204x1 @ 8 Improving weaknesses until they become strengths. High Bar depth still lacking a bit at higher weights, need to sit back a bit more.  #theprojectstrength

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15 day ago

W4D3 🔥🔥paused Deadlift PR 265kgs/585lbsx1  @schmoke🔥🔥. A little out of the pocket today but couldn't help it with the hype of  @eatsgonewild and  @__rogg. 300kgs will come soon enough. . . @hamstringpapi  @enchilindas

13615
16 day ago

Some light squats with 352. Body weight dropped a little because I’ve been slacking on eating. I definitely don’t feel as strong if I’m not fluffy/pudgey. Gotta eat eat eat. VC:  @rog_f . . . . . ________________________________\____  #squat  #squats  #bench  #benchpress  #deadlift  #sumodeadlift  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #weightlifting  #bodybuilding  #usapl #gym  #gymmotivation  #fitness  #fitfam  #fitnessmotivation  #legday  #83kg  #workout  #instafitness  #igfitness #gym  #hookgrip  #chestday  #strength  #gains  #muscle  #lift  #theprojectstrength

20012
16 day ago

🐰🐰🐰 •Squat~ single at 254lbs PR‼️‼️ •Back offs~ 226lbs 4x3 •Bench~ 3x5 - Smooth squat PR ☺️☺️☺️ (Yes I hit depth. I had our dumpling make sure 🙂  @valerie_tran_ ) - Decided to stay weight bc my knees were caving in, my hip was shifting, and I have a long session to get through lol - Coaching:  @theprojectstrength +  @vdiaz_projectstrength Spot:  @arrrmando92

28846
16 day ago

"If you look good, you perform better" -  @christrongle Boy is he right! 😂 Lmao bench is the only lift I got right now but I don't want to break my body and have a longer set back. So yes my lords I will try not to push it! Thank you  @christrongle  @dc_training.log  @muellerkalex  @arrrmando92 for the support!!! 💥Fat ass PR 💥 62.5kg/137.8lbsx1 . . . Coaching:  @theprojectstrength &  @vdiaz_projectstrength Leggings from  @aye_mo &  @mikewin1 😍😘  #IWillBecome

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16 day ago

Up dawg S : 145 x 7 @ 6 B : 82.5 x 6 @ 6 . . . . . 💦 Fueled by  @Pr_Breaker 👕 Shirt from  @baregrip __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength

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16 day ago

Thanks  @victoryaudiplomat for the Yelp review! Victor checked in on Yelp for 3 FREE lifting sessions and this is what he had to say afterwards. - Project : Strength is a no-frills strength training facility ideal for the serious strength athlete. - Rogue plates, Eleiko collars, and Ohio Power Bars are available to meet all high-quality, calibrated equipment needs. Combo racks, deadlift platforms, chalk, and baby powder make every lifting session as precise and safe as possible. A diverse and supportive crowd of managers, coaches, and teammates is there to push athletes beyond their limits. The environment is focused, intense, and goal-oriented, but fun and friendly at the same time. - Good equipment. Good people. Good vibes. What more can you ask for in a strength training gym?

1053
16 day ago

W4D2 122.5kgs/270lbsx5@7 followed by backoffs 10's TnG 105kgs/230lbs. . @valerie_tran_  @enchilindas  @hamstringpapi

11112
16 day ago

Let's breakdown the mechanisms behind our movement patterns! 🔻🔻🔻 So we can break down our movement patterns to essentially 5 archetypes: Squat, Press, Hip Hinge, Lunge, and the Overhead Press. Understanding what's going on with each archetype will help with you understand movement, evaluating your own technique to improve it, and breakdown and organize your mobility training. - 1.) The Squat: In the squat our hips, legs and ankle are all expressing some degree of flexion. With this flexion requires a great deal of mobility in the ankles to allow knee travel to happen to allow the hips to open up and sit within thier position. If you are having trouble getting into a squat position spend more time training your body weight squats with a 25lb plate. 2.) The Press: In this position our shoulders are expressing some degree of external rotation + shoulder extension. For the press, it's important to be able to have adequate ROM in both external and internal rotation to allow the shoulder to get into a safe and stable position by being externally rotated and pulled down (lat engagement). If we are missing or have trouble with internal rotation the moment we come to the bottom position we lose tension for the press therefore losing power and control. 3.) The Hip Hinge: Have you ever tried touching your toes and couldn't, well you may be hinging at the hip wrong. Learning this movement pattern is essential to understanding how to load and generate force. Our Hips are the main drivers for the majority of our movements and learning to develop a stronger and organized hinge will allow you be a stronger athlete. In this position our hips are flexed whilst our legs are extended. If you have trouble touching your toes let me know and I can help with that. 4.) The Lunge: This movement pattern is a very overlooked but important pattern. It's a representation of the running pattern: Hip Flexion + Hip extension +Leg IR + Leg ER. There is a lot going on in this pattern and developing the motor control and mobility is important to your growth as an athlete. 5.) The overhead press: Our shoulders and arms are at extension and shoulders are expressing external rotation.

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17 day ago

Damn work murdered me the last 2 days and 3 nights, but we made it 😴😴😴 Unfortunately, when it comes to programming, the job is only done when the problem is fixed lol for the first time in 4 days, I was free to train stress free - •Paused Conventional Deadlift off a 1 inch deficit - 405, 425, 455, 405x5...need to pause longer lol and 455 is a video of 3 cuz I did 2 and stopped to get chalk •Bench - 230-something, 240-something, 230-something x8 •Single Leg DB RDL, back extensions, oblique work, jump rope

1519
17 day ago

🍩🍩🍩 •Bench~ ugly single at 110 PR lol . •Back offs~ 89lbs 3x6 . •Deadlifts~ 226lbs 4x3 Rep PR❗️‼️ - Was a little worried my body would be too tired since it’s pretty late and I had flag practice today but my training session turned out pretty well 🤷🏻‍♀️ - Officially 6️⃣ weeks out 😌😌😌 . LET’S GET IIITTTTTT!!!!!!!! - Coaching:  @theprojectstrength +  @vdiaz_projectstrength

25710
17 day ago

W4D1. Sorry for nip slip NSFW 165kgs/364lbsx7@7 for a volume PR which is awesome, didn't feel crazy hard either probably have a bit more for the same rpe. 130kgs/285lbsx1@6 for 3-2-0 tempo bench and backoffs with 115kgs/253lbsx5@6. . @hamstringpapi

1158
17 day ago

Squat - 275x3 @ 7.5, 253x5 @ 7.5 Deadlift - 358x1 @ 7 Squat sets felt nice and smooth, but misgrooved second rep on the top triple. Followed up with some paused squats and light bench. Still not quite feeling up to speed, but not a bad day.  #theprojectstrength

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18 day ago

First day back after wisdom teeth surgery and was only able to manage this top set of 181x3 @ 7.5 with some backoff triples after. Not quite what I want, but happy to be back. Hopefully I have some more juice in me tomorrow.  #theprojectstrength

20
19 day ago

Tempo Squat 330x4x5 Bench 242x3x5 Ab wheel, lunges, single leg hip thrusts - After doing some basic stuff, it’s clear that the time off from lifting and just focusing on specificity for the meet really left the underutilized muscles weak af 😒

1346
19 day ago

W3D6 hitting you with a 170kgs/375lbsx5@6.5 followed by backoffs @0. Currently doing curls. . @hamstringpapi

946
20 day ago

Hi hello, I will unfortunately not be doing winter games 😒 General history and decision making below 😴 - I tore my ACL some time in 2013/2014. Had surgery, didn’t watch my weight and pretty much retore it playing flag football lol. My left knee pops out of place when I do lateral movements so I avoid running sports. Few weeks ago I tweaked my knee doing non-lifting stuff and it’s just felt off since. Sometimes hurts when I sumo. Went to see the doctor and he pretty much said what I knew, and that my ACL is pretty much non-existent and surgery is an option but would recommend I rehab it and strengthen the muscles around my knee, so I potentially won’t do surgery in the near future. So that’s the plan. Not doing Winter Games so I can rehab the body, go back to full-time conventional. Will definitely blow up a 1400 total next time I hit the platform. - Bench 235, 245, 260x5 Conventional Deadlift 452x5 Pull-ups and RDLs

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20 day ago

🐺🐺🐺 •Tempo 4-1-0 Squats~ 185lbs 6x5 •Front Squats~ 2x7 top set at 175lbs Rep PR ☺️ - After doing 6 sets of freaken tempos I was surprised my front squats were not trash so I went ahead and tried for a Volume PR and I didn’t die!!! - Coaching:  @theprojectstrength +  @vdiaz_projectstrength

27620
20 day ago

W3D5 with a boring 110kgs/243lbsx8@6 followed by backoffs and accessories. . . @enchilindas  @hamstringpapi

814
20 day ago

Oh it felt good to be back training again. Today's focus was body position at impact and utilizing my hips to generate more power at impact. Went 7 rounds of what's shown here. When it came to hitting the golf ball the contact was so solid it didn't even feel like I was hitting a ball! --- As the amateur season approaches I'm currently looking into which association I want to start competing in and which schedules work best for me!! I'm getting too excited about this season as well! ---  #TheProjectStrength  #checkedandchallenged  #whyilovethisgame  #golf  #golfer  #golfing  #fitgolfguy  #training  #usga #pga  #pgatour  #liveunderpar  #golfswing  #strength  #strengthtraining  #nike  #nikegolf  #justdoit  #neverdone  #iwillbecome

320
20 day ago

Just some conventional to get the gym bros wet 👅💦 Conventional : 195 x 5 @ 5 Bonus side view so everyone can see how fucked my leverages are lmao - - - - - 💦 Fueled by  @Pr_Breaker __________________________________________________________  #powerlifting  #powerlifter  #powerlift  #powerbuilding  #bodybuilder  #weightlifting  #squats  #squat  #bench  #physique  #deadlift  #gymshark  #legs  #strength  #strong  #girlswhopowerlift  #girlswholift #sbd  #usapl  #latinaswholift  #gymmotivation #gym  #lift  #liftheavy  #fitness  #fitnessmotivation  #houston  #prbreaker  #fitnesshouston  #TheProjectStrength @theprojectstrength  @girlswhopowerlift  @usapowerlifting_tx

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21 day ago

W3D5 240kgs/530lbsx1@6 paused. Backoffs with 205kgs/451lbsx7@6.5. . @hamstringpapi  @enchilindas

1064
21 day ago

Does it actually work? 🔻🔻🔻🔻 Well that depends on what you're using it for. Far too often do I see people use forms of soft tissue mobilization in the wrong ways or not to it's optimal use. Any form of soft tissue work (manual therapy, IASTM) is a tool to help open up new avenues for better access to our ranges of motion. Also we aren't breaking up scar tissue, it's more complex than that so let's dive into it. - With the amount of training we put our bodies through the muscles break down and over time if not tended to or by being over used, the tissues will become inflammed. With this inflammation comes new cells and scar tissue to aid in recovery, with this process our tissues start become less elastic and adhesion between the muscle and fascia increase, with these changes comes a decrease in soft tissue function and potentially pain. - The role soft tissue mobilization plays in our recovery process is quite simple. Help stimulate blood flow, nutrients and oxygen back into the inflammed muscle. With the restoration of gliding surfaces between the muscle and fascia we are able to have better access to our ranges of motion. - So we come back to the question does it actually work? Yes it can if done properly and used for it intention. With any soft tissue work movement should be involved, specifically movement of the joint and muscle that is being worked on. Passively rolling on a foam roller, lacrosse ball, casually laying around whilst getting graston or cupping isn't making use of the benefits that come from soft tissue mobilization. We want to reinforce correct movement patterns in while we go through this process to help expose the body to these ranges we want to achieve. It's about making change from the previous state in which we are currently at. - The downside of soft tissue mobilization is that our force production decreases and I tend to not recommend doing it before a workout unless I want to reinforce/restore proper movement of the individual. - Hopefully this was insightful and gave you a spark into thinking about how soft tissue can play a role in your training cycles. If you have questions feel free to ask! - Source: (Kim, Sung, Lee, 2017)

521
22 day ago

🎇🎇🎇 •Squats~ single at 243lbs . •Back offs~ 226lbs 3x3 rep PR •Bench~ 3x6 - Came in today in such booboo mood 😕 I didn’t want to sell myself short and knew I had to focus and still give it my all. - One of my New Years resolution is to have more faith in myself, so I definitely wanted to start it off that way 😛 - Coaching:  @vdiaz_projectstrength +  @theprojectstrength

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