oldtownstrength #oldtownstrength Instagram Hashtag

All I have to say about today’s training is.....fuckin beastmode!!!💪🏽
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Main/Secondary movements: .
• Squat: 315x5 / 360x3 / 375x3 / 385x3 / 315x2x5
• High handle trap bar deadlift: 225x3x8 .
Accessory movements: .
• Dumbbell RDL’s: 3x12
• Leg extension: 3x15 (triple dropset last set)
• Goblet squat: 4x10 (pause in the bottom)
• Standing calf raise: 4x15 (pause top and bottom)
• Underhand lat pulldown: 4x12 (triple dropset last set)
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Using @steelsweat TEXUS leather belt. Go get you one!!!!
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 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #steelsweat #steelsweatbelt

All I have to say about today’s training is.....fuckin beastmode!!!💪🏽 . . Main/Secondary movements: . • Squat: 315x5 / 360x3 / 375x3 / 385x3 / 315x2x5 • High handle trap bar deadlift: 225x3x8 . Accessory movements: . • Dumbbell RDL’s: 3x12 • Leg extension: 3x15 (triple dropset last set) • Goblet squat: 4x10 (pause in the bottom) • Standing calf raise: 4x15 (pause top and bottom) • Underhand lat pulldown: 4x12 (triple dropset last set) . Using @steelsweat TEXUS leather belt. Go get you one!!!! . . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #steelsweat #steelsweatbelt

10 likes - 10 comments
Gunday Monday Replaced by Quadzilla Day!!! Heavy squats across the board. It might be cold out but it’s smoking hot in here. Come see the  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Gunday Monday Replaced by Quadzilla Day!!! Heavy squats across the board. It might be cold out but it’s smoking hot in here. Come see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

32 likes - 32 comments
I used to feel like I was squatting wrong because I prefer a wide stance. Coach always tells me you have to find what works for you. Everybody is built differently. Taking a wider stance when squatting allows me to really go ass to grass even with heavier weight.
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#powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #steelsweat #steelsweatbelt #louiesimmons

I used to feel like I was squatting wrong because I prefer a wide stance. Coach always tells me you have to find what works for you. Everybody is built differently. Taking a wider stance when squatting allows me to really go ass to grass even with heavier weight. . . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #steelsweat #steelsweatbelt #louiesimmons

13 likes - 13 comments
Early morning training today. Main movement was bench. I’m really glad coach introduced me to pause benching. Pausing and moving the weight in a controlled manner I def fee every rep. Here’s today’s work...
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Main/Secondary movements:
• Bench: 305x4x3
• Overhead press: 170x4x6 
Accessory movements:
• Chest supported row: 4x15
• Alternating incline dumbbell press: 4x8-10 (single dropset regular reps)
• Dips or dip machine: 3x8 • Close grip pulldown: 3x12 • Rope pushdowns: 3x10
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Breaking in the new TEXUS leather belt by @steelsweat 👍🏽💪🏽
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 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #steelsweat #steelsweatbelt

Early morning training today. Main movement was bench. I’m really glad coach introduced me to pause benching. Pausing and moving the weight in a controlled manner I def fee every rep. Here’s today’s work... . Main/Secondary movements: • Bench: 305x4x3 • Overhead press: 170x4x6 Accessory movements: • Chest supported row: 4x15 • Alternating incline dumbbell press: 4x8-10 (single dropset regular reps) • Dips or dip machine: 3x8 • Close grip pulldown: 3x12 • Rope pushdowns: 3x10 . . Breaking in the new TEXUS leather belt by @steelsweat 👍🏽💪🏽 . . . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #steelsweat #steelsweatbelt

18 likes - 18 comments
Huuuuuge shoutout to @steelsweat for sending me their TEXUS leather belt! Looking forward to busting some more PRs with this bad boy!💪🏽
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If you’re looking for a good quality belt that’s affordable or good quality gym gear, go check them out. I use my belt every time I step in the gym, one of the best investments I’ve made. Go to steelsweat.com you won’t be disappointed!
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 #steelsweat #steelsweatbelt #steelsweatgear #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

Huuuuuge shoutout to @steelsweat for sending me their TEXUS leather belt! Looking forward to busting some more PRs with this bad boy!💪🏽 . If you’re looking for a good quality belt that’s affordable or good quality gym gear, go check them out. I use my belt every time I step in the gym, one of the best investments I’ve made. Go to steelsweat.com you won’t be disappointed! . . #steelsweat #steelsweatbelt #steelsweatgear #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

24 likes - 24 comments
Welcome to the gun show! #weightlifting #oldtownstrength

Welcome to the gun show! #weightlifting #oldtownstrength

8 likes - 8 comments
This what the journey is all about. You must fail in order to succeed. I’m chasing this 405! This is my first attempt. I got stuck on the bottom, but I once heard the only way your going to get use to the weight is by being under that weight. Now, with the help of my coach, I’ll be working towards getting that 405 PR. Shoutout to my bro @albroto76 for the spot!👊🏽 .
“which will you be? Beast? Or bitch? You choose mothafucka!”- @c.t.ali.fletcher .
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Using the HYDE leather belt from @steelsweat go grab you one!👍🏽💪🏽
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 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #steelsweat #steelsweatbelt @old_town_fitness @traposaurus_rex

This what the journey is all about. You must fail in order to succeed. I’m chasing this 405! This is my first attempt. I got stuck on the bottom, but I once heard the only way your going to get use to the weight is by being under that weight. Now, with the help of my coach, I’ll be working towards getting that 405 PR. Shoutout to my bro @albroto76 for the spot!👊🏽 . “which will you be? Beast? Or bitch? You choose mothafucka!”- @c.t.ali.fletcher . . Using the HYDE leather belt from @steelsweat go grab you one!👍🏽💪🏽 . . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #steelsweat #steelsweatbelt @old_town_fitness @traposaurus_rex

35 likes - 35 comments
Wow. Huge difference with my squats after I did this today.
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#Repost @squat_university with @get_repost
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Do you have an uneven elbow position when holding the barbell on your back? This is often due to 2 problems.📝👇🏼
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1️⃣The 1st is poor external rotation strength & stability. We can work to improve how the muscles on the back of your shoulder (like your posterior deltoids and rotator cuff) function to maintain this tension with a simple exercise called the banded external rotation “W.” With any light resistance band, rotate your hands away from your body while keeping your elbows tucked in tight. Hold this position for 5-10” for 10-20 reps.✅
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2️⃣When you then pull under the bar, thinking about locking down your upper body by squeezing your shoulder blades and elbows down and in while pulling down on the barbell can create a ton of tension by properly activating your lat muscles.✅
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These big muscles that from the “V” on the sides of your body work to bring your upper body into a unwavering and tensioned position for for maximum core stability and an efficient squat.🙌🏼
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If you are having this issue (or shoulder/elbow pain) when lifting & want to try a few simple screens to uncover the reason, check out the blog article linked in my bio📲
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Shout out @3d4medical & their app Complete Anatomy for the visual of the muscles today!🙏🏼🙏🏼
_________________________________________  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

Wow. Huge difference with my squats after I did this today. . . #Repost @squat_university with @get_repost ・・・ Do you have an uneven elbow position when holding the barbell on your back? This is often due to 2 problems.📝👇🏼 . 1️⃣The 1st is poor external rotation strength & stability. We can work to improve how the muscles on the back of your shoulder (like your posterior deltoids and rotator cuff) function to maintain this tension with a simple exercise called the banded external rotation “W.” With any light resistance band, rotate your hands away from your body while keeping your elbows tucked in tight. Hold this position for 5-10” for 10-20 reps.✅ . 2️⃣When you then pull under the bar, thinking about locking down your upper body by squeezing your shoulder blades and elbows down and in while pulling down on the barbell can create a ton of tension by properly activating your lat muscles.✅ . These big muscles that from the “V” on the sides of your body work to bring your upper body into a unwavering and tensioned position for for maximum core stability and an efficient squat.🙌🏼 . If you are having this issue (or shoulder/elbow pain) when lifting & want to try a few simple screens to uncover the reason, check out the blog article linked in my bio📲 . Shout out @3d4medical & their app Complete Anatomy for the visual of the muscles today!🙏🏼🙏🏼 _________________________________________ #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

13 likes - 13 comments
Hey the OG’s of the Friday Night Rat Pack Gun Show. #oldtownstrength

Hey the OG’s of the Friday Night Rat Pack Gun Show. #oldtownstrength

22 likes - 22 comments
This what my Coach @traposaurus_rex is always preaching to me, “find what’s comfortable for you”. Everyone is built differently, and what works for someone who is short may not work for someone who is tall. Going to play around with my stance this week.
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 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

This what my Coach @traposaurus_rex is always preaching to me, “find what’s comfortable for you”. Everyone is built differently, and what works for someone who is short may not work for someone who is tall. Going to play around with my stance this week. . . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

27 likes - 27 comments
Dope ass session today. It’s great to have a Coach who lets me be flexible with my training. I want to put a little more focus on upper chest so today I went hard on incline. First video is 315x3 and the second is 335x2 *PR was suppose to hit 3 but I hesitate 🤷🏽‍♂️ I had a crazy chest and back pump once finished. Here’s the programming for today:
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Using the HYDE leather belt by @steelsweat 💪🏽
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Bench: 225x3, 265x3, 295x3, 315x3, 335x3, 315x3x3, 245x10

Flat bench: 225x3x10

Chest supported row: 5x12 (pause at contraction)
Incline dumbbell press: 5x8 (bodybuilding style these, take the movement slow feel out the muscle groups and make them clean and proper weight isn’t as important)

Seated neutral grip overhead press: 3x15-20
Medium grip lat pulldown: 3x12-15 (dropset last set)

Also threw in some more accessory work and cardio💪🏽
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@old_town_fitness .
 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #steelsweat #steelsweatbelt

Dope ass session today. It’s great to have a Coach who lets me be flexible with my training. I want to put a little more focus on upper chest so today I went hard on incline. First video is 315x3 and the second is 335x2 *PR was suppose to hit 3 but I hesitate 🤷🏽‍♂️ I had a crazy chest and back pump once finished. Here’s the programming for today: . . Using the HYDE leather belt by @steelsweat 💪🏽 . . Bench: 225x3, 265x3, 295x3, 315x3, 335x3, 315x3x3, 245x10 Flat bench: 225x3x10 Chest supported row: 5x12 (pause at contraction) Incline dumbbell press: 5x8 (bodybuilding style these, take the movement slow feel out the muscle groups and make them clean and proper weight isn’t as important) Seated neutral grip overhead press: 3x15-20 Medium grip lat pulldown: 3x12-15 (dropset last set) Also threw in some more accessory work and cardio💪🏽 . @old_town_fitness . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #steelsweat #steelsweatbelt

23 likes - 23 comments
Doing some recap on my deadlift form. Not sure why or how I started using more leg momentum, but I definitely need to fix it. After talking with Coach, I’m resetting every rep, instead of staying in one position. Now resetting isn’t bad, as a matter of fact, I personally don’t do or think “touch n go” reps are good for you, but I have to make some adjustments as far as the over exaggerated leg momentum. Going to be more mindful this week when training. All of this is a learning process. I’m a novice in this game still, but it’ll all come together💪🏽
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 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #novicepowerlifter

Doing some recap on my deadlift form. Not sure why or how I started using more leg momentum, but I definitely need to fix it. After talking with Coach, I’m resetting every rep, instead of staying in one position. Now resetting isn’t bad, as a matter of fact, I personally don’t do or think “touch n go” reps are good for you, but I have to make some adjustments as far as the over exaggerated leg momentum. Going to be more mindful this week when training. All of this is a learning process. I’m a novice in this game still, but it’ll all come together💪🏽 . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter #novicepowerlifter

29 likes - 29 comments
Deadlifts today. Easy money. That small voice kept saying “you shouldn’t deadlift, you might visit snapcity like last week” so my reply was “bitch, shut the fuck up and watch me do this shit! This is what I fuckin do!!!” Lol. It’s always You vs You. Definitely a good training session today.
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Using the HYDE leather belt by @steelsweat 💪🏽👍🏽
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✅Deadlift: 385x6x4
✅Pause deadlift: 250x4x7
Followed by accessory work.
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 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter
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💥💥 @old_town_fitness Best gym in the Keys! Sign up for the 3 month special for only $99!! You won’t be disappointed!💪🏽💥💥

Deadlifts today. Easy money. That small voice kept saying “you shouldn’t deadlift, you might visit snapcity like last week” so my reply was “bitch, shut the fuck up and watch me do this shit! This is what I fuckin do!!!” Lol. It’s always You vs You. Definitely a good training session today. . . Using the HYDE leather belt by @steelsweat 💪🏽👍🏽 . . ✅Deadlift: 385x6x4 ✅Pause deadlift: 250x4x7 Followed by accessory work. . . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter . 💥💥 @old_town_fitness Best gym in the Keys! Sign up for the 3 month special for only $99!! You won’t be disappointed!💪🏽💥💥

31 likes - 31 comments
Today was all mental. That minor back injury had my mind all fucked up, but I broke threw that shit and did what I had to do.
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350x3
405x3
450x3 only hit 1🤷🏽‍♂️
Also did some other shit no one cares about lol.
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Using the HYDE leather belt by @steelsweat 💪🏽👍🏽
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 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

Today was all mental. That minor back injury had my mind all fucked up, but I broke threw that shit and did what I had to do. . . 350x3 405x3 450x3 only hit 1🤷🏽‍♂️ Also did some other shit no one cares about lol. . . Using the HYDE leather belt by @steelsweat 💪🏽👍🏽 . . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

36 likes - 36 comments
6:30 pm class is quacking me up with some Duck Walks, KB Swings & Calf Raises to some Latin Jams. Come see the  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

6:30 pm class is quacking me up with some Duck Walks, KB Swings & Calf Raises to some Latin Jams. Come see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

36 likes - 36 comments
Sorry tiger balm, but you’ve officially been replaced. So yesterday I was warming up on deadlifts and went to pull 225lbs and felt a pop in my lower back. I immediately dropped the weight, as I tried to bend over, I felt the worst excruciating pain, that made my ass drop to the ground. My first thoughts were “I done fucked up” I literally thought I was going to be out of commission for weeks. Luckily I have a badass coach who knows his shit. A side from me getting my ass chewed out by him for not properly stretching and doing mobility work, he advised that I don’t sit or lay around. Throughout the night, the pain was so bad I couldn’t even put my socks or shoes on. But today is a new day. I was grateful to wake up and the pain had subsided. I’m now able to bend over, and almost touch my toes. I put this Biofreeze on and it’s life. A big lesson learned from yesterday. Always treat your warm up sets as your main lifts, and if your serious about training, do not neglect mobility work and stretching. It may be time consuming, but as coach said “it’s not about going into the gym, get hyped, lift heavy ass weight and that’s it. You have to take care of yourself outside of the gym. You have to stay healthy.” So tomorrow I’ll be back in the gym doing some accessory work and conditioning, and next week I’m back in the grid and will be deadlifting again.
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 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

Sorry tiger balm, but you’ve officially been replaced. So yesterday I was warming up on deadlifts and went to pull 225lbs and felt a pop in my lower back. I immediately dropped the weight, as I tried to bend over, I felt the worst excruciating pain, that made my ass drop to the ground. My first thoughts were “I done fucked up” I literally thought I was going to be out of commission for weeks. Luckily I have a badass coach who knows his shit. A side from me getting my ass chewed out by him for not properly stretching and doing mobility work, he advised that I don’t sit or lay around. Throughout the night, the pain was so bad I couldn’t even put my socks or shoes on. But today is a new day. I was grateful to wake up and the pain had subsided. I’m now able to bend over, and almost touch my toes. I put this Biofreeze on and it’s life. A big lesson learned from yesterday. Always treat your warm up sets as your main lifts, and if your serious about training, do not neglect mobility work and stretching. It may be time consuming, but as coach said “it’s not about going into the gym, get hyped, lift heavy ass weight and that’s it. You have to take care of yourself outside of the gym. You have to stay healthy.” So tomorrow I’ll be back in the gym doing some accessory work and conditioning, and next week I’m back in the grid and will be deadlifting again. . . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

23 likes - 23 comments
#Repost @squat_university with 
@get_repost
・・・
If you’re currently dealing with back pain, here’s a simple screen you can do to help uncover a possible reason for your injury.📝
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Sit on a stool in a good postured position. Grab the bottom of the stool and pull upwards as hard as you can, attempting to compress your spine straight down. Next, slouch into a rounded back posture and then perform the same pull again. Did you notice anything different? If this rounded position brought out pain, it’s a clue that your symptoms are triggered when your back is loaded in a rounded position.❌
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When lifting, this back round could be due to a few different things when lifting. For example, limited ankle mobility (as demo’d with the box in the left video) can lead to back round as compensation during a deep squat. It could also be due to poor stability and allowing your back to round as the barbell is pulled from the ground.❌ .
It could even be due to something out of the gym like sitting with bad posture throughout the day! If this is the case, using a rolled up jacket could help realign your posture while you sit and help decrease your symptoms.✅ .
The first step in fixing pain is to uncover why its there and eliminate the trigger, whether that’s in the weight room or outside. Renowned back expert Dr. Stuart McGill once wrote “during recovery, what you don’t do, is often just as important as what you do do.” Remember this motto as you work to fix your injury!🙌🏼
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To learn more ways to screen your low back pain & find out WHY you have your symptoms (many of which I’ve learned from Dr. McGill) check out the blog article linked in my bio📲📲
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Shout out to @toshikis170j210 and @andyheav for their videos in this post as well as @3d4medical with the Complete Anatomy app for the visual of the body🙏🏼
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 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #weightlif

#Repost @squat_university with @get_repost ・・・ If you’re currently dealing with back pain, here’s a simple screen you can do to help uncover a possible reason for your injury.📝 . Sit on a stool in a good postured position. Grab the bottom of the stool and pull upwards as hard as you can, attempting to compress your spine straight down. Next, slouch into a rounded back posture and then perform the same pull again. Did you notice anything different? If this rounded position brought out pain, it’s a clue that your symptoms are triggered when your back is loaded in a rounded position.❌ . When lifting, this back round could be due to a few different things when lifting. For example, limited ankle mobility (as demo’d with the box in the left video) can lead to back round as compensation during a deep squat. It could also be due to poor stability and allowing your back to round as the barbell is pulled from the ground.❌ . It could even be due to something out of the gym like sitting with bad posture throughout the day! If this is the case, using a rolled up jacket could help realign your posture while you sit and help decrease your symptoms.✅ . The first step in fixing pain is to uncover why its there and eliminate the trigger, whether that’s in the weight room or outside. Renowned back expert Dr. Stuart McGill once wrote “during recovery, what you don’t do, is often just as important as what you do do.” Remember this motto as you work to fix your injury!🙌🏼 . To learn more ways to screen your low back pain & find out WHY you have your symptoms (many of which I’ve learned from Dr. McGill) check out the blog article linked in my bio📲📲 . Shout out to @toshikis170j210 and @andyheav for their videos in this post as well as @3d4medical with the Complete Anatomy app for the visual of the body🙏🏼 . . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #weightlif

26 likes - 26 comments
Happy Hump day ya’ll. Come check us out and show off your guns. Old Town Strength @ 6:30 pm getting after it. Come see the  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Happy Hump day ya’ll. Come check us out and show off your guns. Old Town Strength @ 6:30 pm getting after it. Come see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

46 likes - 46 comments
What a fucking workout today! Lol Coach is giving me that work! These pause reps aren’t no joke, but a must to build a bigger bench. 405lbs I’m comin for that ass!!
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Week 1
1ct pause Bench: 
225x5
260x5 
275-280x5
305x3x3
295x5 *only got 4
225x10

Overhead press: 135x4x8

Chest supported row: 5x12 (pause at contraction)
Incline dumbbell press: 5x8 (bodybuilding style these, take the movement slow feel out the muscle groups and make them clean and proper weight isn’t as important)

Seated neutral grip overhead press: 3x15-20
Medium grip lat pulldown: 3x12-15 (dropset last set)

Dumbbell kickbacks: 3x15
Alternating hammer curl: 3x15
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Using the HYDE leather belt by @steelsweat 💪🏽👍🏽
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 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

What a fucking workout today! Lol Coach is giving me that work! These pause reps aren’t no joke, but a must to build a bigger bench. 405lbs I’m comin for that ass!! . . Week 1 1ct pause Bench: 225x5 260x5 275-280x5 305x3x3 295x5 *only got 4 225x10 Overhead press: 135x4x8 Chest supported row: 5x12 (pause at contraction) Incline dumbbell press: 5x8 (bodybuilding style these, take the movement slow feel out the muscle groups and make them clean and proper weight isn’t as important) Seated neutral grip overhead press: 3x15-20 Medium grip lat pulldown: 3x12-15 (dropset last set) Dumbbell kickbacks: 3x15 Alternating hammer curl: 3x15 . . Using the HYDE leather belt by @steelsweat 💪🏽👍🏽 . . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #powerbuilding #fitness #fitfam #iliftshit #trainuntamed #weightlifter

27 likes - 27 comments
If we can do this anyone can. We post not to boast but to show you age is just a number. Come get started and see the aka “Vanilla Gorilla” at Old Town Strength #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

If we can do this anyone can. We post not to boast but to show you age is just a number. Come get started and see the aka “Vanilla Gorilla” at Old Town Strength #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

35 likes - 35 comments
I hate when I’m training and that fuckin small voices says to me “bitch you weak af! I bet you can’t hit 5hunndo today” then my reply is “mothafucka watch me!” Again started off with high to low reps getting best of both worlds, then finishing with a PR of 5 hunndo!! FUCK AVERAGE!!! and I’m dropping body fat and still hitting fucking PRs!! Just like my shirt says....TRAIN UNTAMED!!💪🏽💪🏽💯
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@old_town_fitness .
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#trainuntamed  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder

I hate when I’m training and that fuckin small voices says to me “bitch you weak af! I bet you can’t hit 5hunndo today” then my reply is “mothafucka watch me!” Again started off with high to low reps getting best of both worlds, then finishing with a PR of 5 hunndo!! FUCK AVERAGE!!! and I’m dropping body fat and still hitting fucking PRs!! Just like my shirt says....TRAIN UNTAMED!!💪🏽💪🏽💯 . . @old_town_fitness . . #trainuntamed #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder

31 likes - 31 comments
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I’m known as a “gentle giant”, but don’t fuck with me because there is a Hulk inside of me, and once Hulk comes out, there’s no stopping me.
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Rant over!
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With a very eventful morning, I’m glad I was able to get in the gym and bang out some weights. I focused on upper chest and did a mixture on high to low reps, and pretty much did a freestyle workout. Started with 135x15,
135x12, 225x3x10, 225x2x8, 245x1x5, 265x1x4, 295x1x2, PR:315x1 with at least 2 more in the tank. After I did some accessory work, dumbbell incline 3x10, side delt raises 3x10 superset with incline flys, and for a finisher, 135xamrap.
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 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #overtraining

. . I’m known as a “gentle giant”, but don’t fuck with me because there is a Hulk inside of me, and once Hulk comes out, there’s no stopping me. . Rant over! . With a very eventful morning, I’m glad I was able to get in the gym and bang out some weights. I focused on upper chest and did a mixture on high to low reps, and pretty much did a freestyle workout. Started with 135x15, 135x12, 225x3x10, 225x2x8, 245x1x5, 265x1x4, 295x1x2, PR:315x1 with at least 2 more in the tank. After I did some accessory work, dumbbell incline 3x10, side delt raises 3x10 superset with incline flys, and for a finisher, 135xamrap. . . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder #overtraining

29 likes - 29 comments
If I can do it anyone can. Gotta just say WTHeck and do it. Come check us out at Old Town Strength. 6:30 pm class is pushing one another to work hard. Come see the  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

If I can do it anyone can. Gotta just say WTHeck and do it. Come check us out at Old Town Strength. 6:30 pm class is pushing one another to work hard. Come see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

48 likes - 48 comments
Almost done getting over this cold or whatever the fuck it is that popped up out of nowhere. Despite that I shit, shit got done. I had a stupid back pump, and I actually did cardio today.....yea I said it....CARDIO! Lmao. This was my final set of 405x5. My grip started failing on the 4th rep because my middle finger was jammed yesterday, so making a closed fist hurts like dick. Fuck it tho. This shit ain’t for the weenies lol.
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325x5
375x5
405x5
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#powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder

Almost done getting over this cold or whatever the fuck it is that popped up out of nowhere. Despite that I shit, shit got done. I had a stupid back pump, and I actually did cardio today.....yea I said it....CARDIO! Lmao. This was my final set of 405x5. My grip started failing on the 4th rep because my middle finger was jammed yesterday, so making a closed fist hurts like dick. Fuck it tho. This shit ain’t for the weenies lol. . . 325x5 375x5 405x5 . #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #trainwithapurpose #bodybuilding #powerbuilder

43 likes - 43 comments
Badass training session today. Coach has me on somewhat volume training. I totally fucked up the reps, I was looking at last weeks but oh well. Threw in some incline bench for shits and giggles. Easy money today💪🏽👊🏽
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•2ct pause bench: 245x4x8 •
•Overhead press: 145x5, 165x5, 190x5+
165x3x3 •
•Incline bench: 225x2xAMRP •
•Single arm dumbbell row: 4x12 •
•Overhead dumbbell press: 4x8
Underhand lat pulldown: 4x10 •
•Incline skullcrushers: 3x12
Seated lateral raise: 3x12 •
#powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #powerbuilding #bodybuilding #bench #chestday

Badass training session today. Coach has me on somewhat volume training. I totally fucked up the reps, I was looking at last weeks but oh well. Threw in some incline bench for shits and giggles. Easy money today💪🏽👊🏽 . . . . •2ct pause bench: 245x4x8 • •Overhead press: 145x5, 165x5, 190x5+ 165x3x3 • •Incline bench: 225x2xAMRP • •Single arm dumbbell row: 4x12 • •Overhead dumbbell press: 4x8 Underhand lat pulldown: 4x10 • •Incline skullcrushers: 3x12 Seated lateral raise: 3x12 • #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #powerbuilding #bodybuilding #bench #chestday

20 likes - 20 comments
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1st set: 345x3 
2nd set: 395x3
3rd set: 445x3+ only was able to hit 2 😔👎🏽in order to progress you have to drop the ego.
Followed by
Squat: 215x5x10 hit 3 sets due to time. 
Shout out to my coach @traposaurus_rex for the new program. It’s good to have a coach who listens and adjust your training program.  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #steelsweat #chasingstrength #fuckaverage #deadlifts #gym #gymtime @old_town_fitness

• • • 1st set: 345x3 2nd set: 395x3 3rd set: 445x3+ only was able to hit 2 😔👎🏽in order to progress you have to drop the ego. Followed by Squat: 215x5x10 hit 3 sets due to time. Shout out to my coach @traposaurus_rex for the new program. It’s good to have a coach who listens and adjust your training program. #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #steelsweat #chasingstrength #fuckaverage #deadlifts #gym #gymtime @old_town_fitness

29 likes - 29 comments
Come on out and have some fun next week with the 6:30 pm Rat Pack. Free Partner workouts all next week so no excuses. @ots_creed  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Come on out and have some fun next week with the 6:30 pm Rat Pack. Free Partner workouts all next week so no excuses. @ots_creed aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

59 likes - 59 comments
Big weights today and some 6:30 pm PR’s. Great job all. It’s awesome to see the gains and hard work paying off. Come see the aka  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Big weights today and some 6:30 pm PR’s. Great job all. It’s awesome to see the gains and hard work paying off. Come see the aka aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

48 likes - 48 comments
Light work today. PR on OHP.
•Bench (pause) 295x5x5
•OHP 185x3x5
•OHP PR 245x1
•Alternating Kettlebell OHP 
3x12
•Alternating Chest supported row
3x12  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #steelsweatbelt

Light work today. PR on OHP. •Bench (pause) 295x5x5 •OHP 185x3x5 •OHP PR 245x1 •Alternating Kettlebell OHP 3x12 •Alternating Chest supported row 3x12 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #steelsweatbelt

29 likes - 29 comments
Got delts?💁🏽‍♂️
The press or OHP (Overhead press) I believe is an underrated movement. I honestly believe the press has contributed to my bench going up dramatically. This is def one of my favorite movements. I decided to PR on the press because it’s been a while. I hit 225 for a double which means there’s more in the tank. I think I’m going to put more focus on the press for a while. To all my strength/powerlifters don’t neglect the press!💪🏽 The press needs some lovin too 😂🤣🏋🏽‍♂️ #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #delts #thepress #overheadpress #ohp

Got delts?💁🏽‍♂️ The press or OHP (Overhead press) I believe is an underrated movement. I honestly believe the press has contributed to my bench going up dramatically. This is def one of my favorite movements. I decided to PR on the press because it’s been a while. I hit 225 for a double which means there’s more in the tank. I think I’m going to put more focus on the press for a while. To all my strength/powerlifters don’t neglect the press!💪🏽 The press needs some lovin too 😂🤣🏋🏽‍♂️ #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #delts #thepress #overheadpress #ohp

21 likes - 21 comments
DID I REALLY JUST FUCKING PULL 5 HUNNDO!!? Oooh shit! I really don’t know my own strength potential!! I’m PRing weekly. I know, I know all you program police say it’s not a good idea, but I just don’t know what my max strength is. I’m extremely happy right now! Woooohhooooo! 💪🏽💯 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #trainwithpurpose #trainuntamed #deadlift #5hunndo @old_town_fitness @traposaurus_rex

DID I REALLY JUST FUCKING PULL 5 HUNNDO!!? Oooh shit! I really don’t know my own strength potential!! I’m PRing weekly. I know, I know all you program police say it’s not a good idea, but I just don’t know what my max strength is. I’m extremely happy right now! Woooohhooooo! 💪🏽💯 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #trainwithpurpose #trainuntamed #deadlift #5hunndo @old_town_fitness @traposaurus_rex

26 likes - 26 comments
Easy money!!! Feeling good feeling good! Kinda went off program today just because I missed a few days, but decided to hit 405x5x2 then some accessory work. I’m feeling good, feeling strong 💪🏽 I love deadlifting!  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #deadlift #trainwithpurpose #trainuntamed

Easy money!!! Feeling good feeling good! Kinda went off program today just because I missed a few days, but decided to hit 405x5x2 then some accessory work. I’m feeling good, feeling strong 💪🏽 I love deadlifting! #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #deadlift #trainwithpurpose #trainuntamed

22 likes - 22 comments
Gr8t job tonight all. Come see the Vanilla Gorilla and have some fun getting in shape. 6:30 pm at Old Town Strength.  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Gr8t job tonight all. Come see the Vanilla Gorilla and have some fun getting in shape. 6:30 pm at Old Town Strength. aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

26 likes - 26 comments
Another PR in the books!!💪🏽 370lbs!! I had just hit 365 for a single and was like fuck it! I’m super proud of myself! I had to fight to get her up, but I got it lol. @old_town_fitness @traposaurus_rex  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat

Another PR in the books!!💪🏽 370lbs!! I had just hit 365 for a single and was like fuck it! I’m super proud of myself! I had to fight to get her up, but I got it lol. @old_town_fitness @traposaurus_rex #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat

22 likes - 22 comments
When your draft picks don’t go as planned. #oldtownstrength

When your draft picks don’t go as planned. #oldtownstrength

33 likes - 33 comments
Bruuuuuuuh! Today was one of them days where nothing was connecting. Everything I was lifting felt 2x heavier. I’m guessing it’s because I hit that PR on squats the other day. Anyways, work still got done. I was so pissed that all I did was deadlift the whole session. I hit a PR 435 for a single. It wasn’t pretty but I still got that bitch up. I wanna hit that 5 hunndo before the year is over and be able to hit 405 for reps. It’ll happen! I want to give a huge shoutout to @old_town_fitness for being an true old school authentic gym! It’s a pleasure to call OTF my home gym💪🏽💯 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #deadlift #deadlifts #trainwithapurpose #strongman #gruntstyle

Bruuuuuuuh! Today was one of them days where nothing was connecting. Everything I was lifting felt 2x heavier. I’m guessing it’s because I hit that PR on squats the other day. Anyways, work still got done. I was so pissed that all I did was deadlift the whole session. I hit a PR 435 for a single. It wasn’t pretty but I still got that bitch up. I wanna hit that 5 hunndo before the year is over and be able to hit 405 for reps. It’ll happen! I want to give a huge shoutout to @old_town_fitness for being an true old school authentic gym! It’s a pleasure to call OTF my home gym💪🏽💯 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #deadlift #deadlifts #trainwithapurpose #strongman #gruntstyle

37 likes - 37 comments
Down for the count is a great workout. Come check out Old Town Strength 6:30 pm class and see the  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Down for the count is a great workout. Come check out Old Town Strength 6:30 pm class and see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

38 likes - 38 comments
🚨NEW PR ALART!!🚨 Hit 425lbs for a single! I had more in me, but I decided to wait another few weeks. Today’s skwat session was dope. I did 315x5x4, 365x1x2, 405x1x1, 425x1x1 then did pause squats 225x2xamrap. Afterwards did some fluff and pump accessories. Feeling good!💪🏽 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #squats #skwats #progression #trainwithpurpose #steelsweatbelt #ninelineapparel @old_town_fitness

🚨NEW PR ALART!!🚨 Hit 425lbs for a single! I had more in me, but I decided to wait another few weeks. Today’s skwat session was dope. I did 315x5x4, 365x1x2, 405x1x1, 425x1x1 then did pause squats 225x2xamrap. Afterwards did some fluff and pump accessories. Feeling good!💪🏽 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #squats #skwats #progression #trainwithpurpose #steelsweatbelt #ninelineapparel @old_town_fitness

27 likes - 27 comments
Never miss a Latin Music Monday at 6:30 pm. Come see the “Chunky Monkey” who wants to be the  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Never miss a Latin Music Monday at 6:30 pm. Come see the “Chunky Monkey” who wants to be the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

27 likes - 27 comments
Training was good today. I’m very happy I invested in a belt. I noticed a difference especially with the OHP. Can’t wait to squat and deadlift and start hitting some peak singles. Today was 280x5x4 followed by OHP 135x3x10 followed by accessory work💪🏽💯 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #benchpress #pausebench #ninelineapparel #steelsweat @steelsweat @old_town_fitness

Training was good today. I’m very happy I invested in a belt. I noticed a difference especially with the OHP. Can’t wait to squat and deadlift and start hitting some peak singles. Today was 280x5x4 followed by OHP 135x3x10 followed by accessory work💪🏽💯 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #benchpress #pausebench #ninelineapparel #steelsweat @steelsweat @old_town_fitness

19 likes - 19 comments
It feels like Christmas lol my new @steelsweat powerlifting belt came in today! I’ve been on the fence about using a belt, but after doing my research a belt is a tool that is super beneficial. This belt looks and feels great! It was decently priced and most importantly, they had my size! It’s going down on Monday💪🏽 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #steelsweatbelt #powerliftingbelt

It feels like Christmas lol my new @steelsweat powerlifting belt came in today! I’ve been on the fence about using a belt, but after doing my research a belt is a tool that is super beneficial. This belt looks and feels great! It was decently priced and most importantly, they had my size! It’s going down on Monday💪🏽 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #steelsweat #steelsweatbelt #powerliftingbelt

24 likes - 24 comments
Ever have one of those days! You know those days where one belt isn’t enough so you just gotta go bananas with 2 BELTs like @jerhett  6:30 slaying the squats and having fun doing it. Come see the  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Ever have one of those days! You know those days where one belt isn’t enough so you just gotta go bananas with 2 BELTs like @jerhett 6:30 slaying the squats and having fun doing it. Come see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

21 likes - 21 comments
Light work today. Playing around with my grip and width stance. Was a little pissed but I’m learning this is part of training lol. Hit 280x5x3 followed by pause squats 225x3x5. #powerlifting #strengthtraining #strengthandconditioning #strengthandpower #weightlifting #ironaddict #squts #trainwithpurpose #oldtownstrength #oldtownfitness #oldtownfitnesskeywest #keywestflorida #isymfs #fuckaverage

Light work today. Playing around with my grip and width stance. Was a little pissed but I’m learning this is part of training lol. Hit 280x5x3 followed by pause squats 225x3x5. #powerlifting #strengthtraining #strengthandconditioning #strengthandpower #weightlifting #ironaddict #squts #trainwithpurpose #oldtownstrength #oldtownfitness #oldtownfitnesskeywest #keywestflorida #isymfs #fuckaverage

23 likes - 23 comments
Deadlift training. Big thanks to Coach @traposaurus_rex having me do deficit deads helped my form. I’m also using a hook grip which felt great. Thumbs hurt like a mofo but over time I’ll build up a tolerance. Here’s today’s training session:

Deadlift 
300x5x5

Pause deadlift
225x5x3

Single arm dumbbell row
3x12-15 
Leg press
3x12-15 (3 second eccentric* lowering phase)  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #deadlifts #trainwithapurpose

Deadlift training. Big thanks to Coach @traposaurus_rex having me do deficit deads helped my form. I’m also using a hook grip which felt great. Thumbs hurt like a mofo but over time I’ll build up a tolerance. Here’s today’s training session: Deadlift 300x5x5 Pause deadlift 225x5x3 Single arm dumbbell row 3x12-15 Leg press 3x12-15 (3 second eccentric* lowering phase) #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #deadlifts #trainwithapurpose

33 likes - 33 comments
Ahh man. I couldn’t stick to the 3x5. Too boring for me. I decided to re run my program that Coach @traposaurus_rex had me on but, this time around I’m adding 5lbs-10lbs on each exercise and focusing on the pause at the bottom and exploding on the way up. I felt real good today 280lbs felt light lol. Always remember if you’re not having fun with your training, make it fun! Today’s training: 
Bench
280x5x3

OHP
135x3x10

Alternating Kettlebell OHP 
3x10
Alternating Chest supported row
3x10

Face pulls
3x10

#powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #atreyu

Ahh man. I couldn’t stick to the 3x5. Too boring for me. I decided to re run my program that Coach @traposaurus_rex had me on but, this time around I’m adding 5lbs-10lbs on each exercise and focusing on the pause at the bottom and exploding on the way up. I felt real good today 280lbs felt light lol. Always remember if you’re not having fun with your training, make it fun! Today’s training: Bench 280x5x3 OHP 135x3x10 Alternating Kettlebell OHP 3x10 Alternating Chest supported row 3x10 Face pulls 3x10 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #atreyu

24 likes - 24 comments