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oldtownstrength #oldtownstrength Instagram Hashtag

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

29 likes - 29 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

22 likes - 22 comments
Much needed training session after this weekend. This is therapy. Buildin them wheels! Most dudes just care about upper body, but to achieve the overall package you have to build them wheels. Squatting 3x a week, my shits are starting to get tight again.  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #nochickenlegs

Much needed training session after this weekend. This is therapy. Buildin them wheels! Most dudes just care about upper body, but to achieve the overall package you have to build them wheels. Squatting 3x a week, my shits are starting to get tight again. #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage #nochickenlegs

15 likes - 15 comments
FUCK AVERAGE! I refuse to be just another average muhfucka. There’s a difference between working out and training. Know the difference. Enjoying this 3x5 program. Squatting 3x a week feels great. This week I was able to bench 2x so next week I’ll be alternating so I’ll be deadlifting, and pressing 2x. Can’t wait, but till then it’s time to eat and recover.  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage

FUCK AVERAGE! I refuse to be just another average muhfucka. There’s a difference between working out and training. Know the difference. Enjoying this 3x5 program. Squatting 3x a week feels great. This week I was able to bench 2x so next week I’ll be alternating so I’ll be deadlifting, and pressing 2x. Can’t wait, but till then it’s time to eat and recover. #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #fuckaverage

19 likes - 19 comments
Workin! Today was workout (B) squats: 315x3x5, deadlift 365x1x5, press 145x3x5 I have to play around with the weights. 145 was too light. Finished with rows 185x3x5 *10% lighter than workout (A) followed by a couple of accessories. My ass was taxed. Train with a purpose💪🏽 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength

Workin! Today was workout (B) squats: 315x3x5, deadlift 365x1x5, press 145x3x5 I have to play around with the weights. 145 was too light. Finished with rows 185x3x5 *10% lighter than workout (A) followed by a couple of accessories. My ass was taxed. Train with a purpose💪🏽 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength

13 likes - 13 comments
Ready for a massage! #oldtownstrength #oldtownfitness

Ready for a massage! #oldtownstrength #oldtownfitness

7 likes - 7 comments
Thanks goes out to North Plano Crossfit for the idea. @ots_creed  6:30 warm up. Turn up volume and come see the  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Thanks goes out to North Plano Crossfit for the idea. @ots_creed 6:30 warm up. Turn up volume and come see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

26 likes - 26 comments
Started a new program today. I had a blast with my old program which was just about 20 weeks. I had a goal of getting stronger and that’s exactly what I did. I can’t take all credit I had the help of my coach @traposaurus_rex today I decide to jump on a 3x5 program that’s almost like Madcows and Starting Strength 5x5, however I believe but cutting 2 sets, I’ll still be able to lean out while continue or maintain my strength. Running a 3x5 “A” “B” workout program will have me squatting 3x a week, and benching, deadlifting, and pressing 2x a week when rotating from workout A and B. Today 3 main lifts for workout A: squats 315x3x5, bench 295x3x5 and rows 205x3x8 followed by some accessory work. I’m feeling great and looking forward to the progression💪🏽💯 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #3x5 #jasonblahafitness #squats #benchpress #rows

Started a new program today. I had a blast with my old program which was just about 20 weeks. I had a goal of getting stronger and that’s exactly what I did. I can’t take all credit I had the help of my coach @traposaurus_rex today I decide to jump on a 3x5 program that’s almost like Madcows and Starting Strength 5x5, however I believe but cutting 2 sets, I’ll still be able to lean out while continue or maintain my strength. Running a 3x5 “A” “B” workout program will have me squatting 3x a week, and benching, deadlifting, and pressing 2x a week when rotating from workout A and B. Today 3 main lifts for workout A: squats 315x3x5, bench 295x3x5 and rows 205x3x8 followed by some accessory work. I’m feeling great and looking forward to the progression💪🏽💯 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #3x5 #jasonblahafitness #squats #benchpress #rows

19 likes - 19 comments
Literally one of the hardest workouts I’ve ever done! Had to stop a few times so I wouldn’t throw up 🤢. New appreciation for the early morning 5:30 class. #oldtownstrength #crossfit

Literally one of the hardest workouts I’ve ever done! Had to stop a few times so I wouldn’t throw up 🤢. New appreciation for the early morning 5:30 class. #oldtownstrength #crossfit

12 likes - 12 comments
Boy I didn’t feel like squatting but still gave it 100% hit 405x1 RPE 8. Unracking kinda messed me up, but I regained balance. In the words of the legend Ronnie Coleman “everybody wanna be a bodybuilder, but no one wants to lift this heavy ass weight!” #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #RPE #squats #skwats

Boy I didn’t feel like squatting but still gave it 100% hit 405x1 RPE 8. Unracking kinda messed me up, but I regained balance. In the words of the legend Ronnie Coleman “everybody wanna be a bodybuilder, but no one wants to lift this heavy ass weight!” #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #RPE #squats #skwats

19 likes - 19 comments
Shoutout to @untamedstrength I bought his supplement #Hydro20 and I feel fuckin great!! I also got a 10% discount using the discount code “suppbro?”. Thank you Alan for such an awesome product!😂🤣 In all seriousness, if you want to see informative (strength training related) and hilarious videos, check out Alan Thrall on #YouTube 👍🏽 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #RPE #bodybuilding #supps #supplements

Shoutout to @untamedstrength I bought his supplement #Hydro20 and I feel fuckin great!! I also got a 10% discount using the discount code “suppbro?”. Thank you Alan for such an awesome product!😂🤣 In all seriousness, if you want to see informative (strength training related) and hilarious videos, check out Alan Thrall on #YouTube 👍🏽 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #RPE #bodybuilding #supps #supplements

23 likes - 23 comments
Intense workout today. Same as last week, nothing special. Hit 350 for a single @ RPE 8
290x4x6, BB OHP 145x3x8, then some accessory work. Had time to kill after my workout and decided to pick up dumbbells. Tossin around them hunndos like they were my bitch lol. Did some more volume work after. Now time to eat and recover💪🏽 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #RPE #bodybuilding #volumework #volume #iliftheavyshit

Intense workout today. Same as last week, nothing special. Hit 350 for a single @ RPE 8 290x4x6, BB OHP 145x3x8, then some accessory work. Had time to kill after my workout and decided to pick up dumbbells. Tossin around them hunndos like they were my bitch lol. Did some more volume work after. Now time to eat and recover💪🏽 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #RPE #bodybuilding #volumework #volume #iliftheavyshit

22 likes - 22 comments
Conquest registration by @SweatWorks is LIVE for #OldTownStrength's THROWDOWN ON THE BAYOU! Part of the Global Championships Pro Am & Fitness Expo!

Visit RxCompetitions.com or ConquestEvents.net to register!

Rx, Scaled and Masters MM teams, FF teams or individuals. Three WODs guaranteed, and all entries include entry into the expo!

#crossfit #ots #throwdownonthebayou #crossfitcompetition #crossfitcomp #partnercompetition #partnercomp #crossfitmasters #mastersathletes #beaumontciviccenter #fit #fitfam #fitfamtx #crossfittexas #beaumont #texas

Conquest registration by @SweatWorks is LIVE for #OldTownStrength's THROWDOWN ON THE BAYOU! Part of the Global Championships Pro Am & Fitness Expo! Visit RxCompetitions.com or ConquestEvents.net to register! Rx, Scaled and Masters MM teams, FF teams or individuals. Three WODs guaranteed, and all entries include entry into the expo! #crossfit #ots #throwdownonthebayou #crossfitcompetition #crossfitcomp #partnercompetition #partnercomp #crossfitmasters #mastersathletes #beaumontciviccenter #fit #fitfam #fitfamtx #crossfittexas #beaumont #texas

17 likes - 17 comments
Today was a true grind. I could use the excuse that I squatted my ass of yesterday, or I didn’t get enough calories last night to fuel this workout, but I had to push to get this last set. I literally had to sit for a few and dig deep to finish what I started. As the legend CT Fletcher says, It was still my muthafuckin set. The first clip is of me failing. Failure comes with success. In this iron game you won’t be at 100% every time you step foot in the gym. The second clip is me grinding it out. Watching back it looked easy but I was dying inside. I got threw it and called it a day. You can still be a badass and listen to your body. Had I kept going I would’ve probably passed out. Fuck it. This type of shit happens. Time to eat and rest for the weekend and come back stronger next week. 275x3x8.  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #deadlift #deficitdeadlift #noexcuses #itsstillmymuthafukinset

Today was a true grind. I could use the excuse that I squatted my ass of yesterday, or I didn’t get enough calories last night to fuel this workout, but I had to push to get this last set. I literally had to sit for a few and dig deep to finish what I started. As the legend CT Fletcher says, It was still my muthafuckin set. The first clip is of me failing. Failure comes with success. In this iron game you won’t be at 100% every time you step foot in the gym. The second clip is me grinding it out. Watching back it looked easy but I was dying inside. I got threw it and called it a day. You can still be a badass and listen to your body. Had I kept going I would’ve probably passed out. Fuck it. This type of shit happens. Time to eat and rest for the weekend and come back stronger next week. 275x3x8. #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #deadlift #deficitdeadlift #noexcuses #itsstillmymuthafukinset

20 likes - 20 comments
Today was brutal. Squats on top of squats. Hit 405x1 RPE 8. This was actually my 2nd attempt. The first set my heel came off of the ground. The 2nd time my feet were planted and I was happy with the way it felt. It may not look the prettiest but at least I’m workin. After was 310x4x6 then pause squat for 250x3x6. You gotta squat for the overall package.  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #RPE #squats #skwats #dontneglectlegs #mostwatchbutdontdoubletap

Today was brutal. Squats on top of squats. Hit 405x1 RPE 8. This was actually my 2nd attempt. The first set my heel came off of the ground. The 2nd time my feet were planted and I was happy with the way it felt. It may not look the prettiest but at least I’m workin. After was 310x4x6 then pause squat for 250x3x6. You gotta squat for the overall package. #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #RPE #squats #skwats #dontneglectlegs #mostwatchbutdontdoubletap

20 likes - 20 comments
Great job in the oven tonight 6:30  class. Let’s keep rollin in the heat.  Who needs AC. Come see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Great job in the oven tonight 6:30 class. Let’s keep rollin in the heat. Who needs AC. Come see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

58 likes - 58 comments
Felt fucking good today! Hit a PR on bench! 350lbs for a single RPE 8, I still had at least 1-2 reps in me!! After hit OHP 145x8 (miscounted on my first set lol) followed by tons of accessory work that no one cares about lol. Powerbuilding ain’t no joke. I’m getting the best of both. A monster in the making.  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #RPE 
@old_town_fitness

Felt fucking good today! Hit a PR on bench! 350lbs for a single RPE 8, I still had at least 1-2 reps in me!! After hit OHP 145x8 (miscounted on my first set lol) followed by tons of accessory work that no one cares about lol. Powerbuilding ain’t no joke. I’m getting the best of both. A monster in the making. #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #RPE @old_town_fitness

16 likes - 16 comments
FACTS!!💯 #Repost @mikerashid with @get_repost
・・・
This is directed at people that comment on my feed and on my YouTube channel with all the excuses in the world. A go to is “yeah but he’s on juice” Really bro 🧐
Listen, if you feel you can’t do something, that’s on you.  Me personally, Mentally, I’m limitless, there’s nothing I don’t think I can do... My mentality has always been in a place of, I’ll go until I pass out. The only way I’ll stop is if I faint... That ain’t for everybody, but that’s me... Once again, leave the weenie shit at the door.... #AlphaShitOnly over here!!!!
Carry on 😈  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #bodybuilding #hardwork #hardworkpaysoffs

FACTS!!💯 #Repost @mikerashid with @get_repost ・・・ This is directed at people that comment on my feed and on my YouTube channel with all the excuses in the world. A go to is “yeah but he’s on juice” Really bro 🧐 Listen, if you feel you can’t do something, that’s on you. Me personally, Mentally, I’m limitless, there’s nothing I don’t think I can do... My mentality has always been in a place of, I’ll go until I pass out. The only way I’ll stop is if I faint... That ain’t for everybody, but that’s me... Once again, leave the weenie shit at the door.... #AlphaShitOnly over here!!!! Carry on 😈 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #bodybuilding #hardwork #hardworkpaysoffs

13 likes - 13 comments
Stretching is key to Strength, Mobility and Recovery. Come check us out at Old Town Strength and see the  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Stretching is key to Strength, Mobility and Recovery. Come check us out at Old Town Strength and see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

36 likes - 36 comments
Felt a bit froggy after my workout. Decided to finish up with some box jumps. Wasn’t that froggy after all. #oldtownstrength #oldtownfitness #fuegofriday

Felt a bit froggy after my workout. Decided to finish up with some box jumps. Wasn’t that froggy after all. #oldtownstrength #oldtownfitness #fuegofriday

9 likes - 9 comments
Im working hard to get my name on this 1200 club board. It’s going to happen soon. My hard work and consistency will pay off. #powerlifting #strengthtraining #strengthandpower #powerliftingmotivation #1200club #oldtownfitnesskeywest #oldtownstrength #teamoldtownstrength @old_town_fitness @traposaurus_rex

Im working hard to get my name on this 1200 club board. It’s going to happen soon. My hard work and consistency will pay off. #powerlifting #strengthtraining #strengthandpower #powerliftingmotivation #1200club #oldtownfitnesskeywest #oldtownstrength #teamoldtownstrength @old_town_fitness @traposaurus_rex

17 likes - 17 comments
Not really feeling these deficit deadlifts👎🏽but I have to #trusttheprocess and the work still has to get done. Main lift-deficit deadlift: 255x3x8, secondary lift-pendlay rows:215x3x10 followed by accessory work.  #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #deadlift #deadlifts #deficitdeadlift 
@old_town_fitness @traposaurus_rex @teamoldtownstrength

Not really feeling these deficit deadlifts👎🏽but I have to #trusttheprocess and the work still has to get done. Main lift-deficit deadlift: 255x3x8, secondary lift-pendlay rows:215x3x10 followed by accessory work. #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength #deadlift #deadlifts #deficitdeadlift @old_town_fitness @traposaurus_rex @teamoldtownstrength

17 likes - 17 comments
More power building this week, light work haha. Volume is starting to drop (finally!😅)Getting over this cold so I’m operating at about 90%. No excuses tho! Still pushed through and smashed them weights💪🏽💯
Bench:270x4x6
Incline: 225x3x8
Followed by accessory work. ⚠️⚠️⚠️mini rant⚠️⚠️⚠️
I see so many people in the gym and on IG who do half rep shit. If you want to maximize your bench and get the most out of it, it’s a must to touch your chest. Adding a pause will make you stronger on the concentric part of the movement.
⚠️⚠️⚠️mini rant over⚠️⚠️⚠️
#powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength 
@traposaurus_rex 
@old_town_fitness 
@teamoldtownstrength

More power building this week, light work haha. Volume is starting to drop (finally!😅)Getting over this cold so I’m operating at about 90%. No excuses tho! Still pushed through and smashed them weights💪🏽💯 Bench:270x4x6 Incline: 225x3x8 Followed by accessory work. ⚠️⚠️⚠️mini rant⚠️⚠️⚠️ I see so many people in the gym and on IG who do half rep shit. If you want to maximize your bench and get the most out of it, it’s a must to touch your chest. Adding a pause will make you stronger on the concentric part of the movement. ⚠️⚠️⚠️mini rant over⚠️⚠️⚠️ #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength @traposaurus_rex @old_town_fitness @teamoldtownstrength

20 likes - 20 comments
EASY MONEY BABAY!💯💪🏽 my squat progression is better. I have more control and moving faster. Squats next to deadlifts are essential. In my opinion, squats are an absolute must! After my lifts, I still had gas and decided to hit some heavy bench aaaaand I hit a PR lmao. 340lbs for a double muhfucka! 405lbs I’m coming for that ass!! NO ROIDS JUST RAGE!!💪🏽💪🏽💯 shoutout to @meethead78 for the spot!!👊🏽 Squat
270x4x8

Pause squat
225x3x8

Leg extension
3x15
Banded leg press
3x15
Pull all but one plate from each side 
4x25 
Walking Lunges
3x10 💥Bench PR: 340x2💥 
#powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength 
@teamoldtownstrength 
@old_town_fitness 
@traposaurus_rex

EASY MONEY BABAY!💯💪🏽 my squat progression is better. I have more control and moving faster. Squats next to deadlifts are essential. In my opinion, squats are an absolute must! After my lifts, I still had gas and decided to hit some heavy bench aaaaand I hit a PR lmao. 340lbs for a double muhfucka! 405lbs I’m coming for that ass!! NO ROIDS JUST RAGE!!💪🏽💪🏽💯 shoutout to @meethead78 for the spot!!👊🏽 Squat 270x4x8 Pause squat 225x3x8 Leg extension 3x15 Banded leg press 3x15 Pull all but one plate from each side 4x25 Walking Lunges 3x10 💥Bench PR: 340x2💥 #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #easymoney #heavyhitters #strenghandpower #fuckaverage #isymfs #ironaddict #powerbuilding #chasingstrength @teamoldtownstrength @old_town_fitness @traposaurus_rex

15 likes - 15 comments
Coach had me do two new movements today. Deficit deadlifts for my main and pendlay rows for secondary. Felt good. Volume plus heat equals one sweaty ass muhfucka lol.  Deficit Deadlift 
245x3x8

Pendlay rows
205x3x10

Single arm dumbbell row
4x8

Chest supported row machine
4x10
Leg press
4x10

#powerlifting #strengthtraining #strengthandconditioning #weightlifting #oldtownfitnesskeywest #oldtownfitness #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest 
@traposaurus_rex 
@old_town_fitness 
@teamoldtownstrength

Coach had me do two new movements today. Deficit deadlifts for my main and pendlay rows for secondary. Felt good. Volume plus heat equals one sweaty ass muhfucka lol. Deficit Deadlift 245x3x8 Pendlay rows 205x3x10 Single arm dumbbell row 4x8 Chest supported row machine 4x10 Leg press 4x10 #powerlifting #strengthtraining #strengthandconditioning #weightlifting #oldtownfitnesskeywest #oldtownfitness #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest @traposaurus_rex @old_town_fitness @teamoldtownstrength

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Luv this group and so proud of the work and effort they give. Never miss a Monday Gunday at Old Town Strength. Come visit us at 6:30 pm and see the  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Luv this group and so proud of the work and effort they give. Never miss a Monday Gunday at Old Town Strength. Come visit us at 6:30 pm and see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

47 likes - 47 comments
Main lift bench 265x4x8. I fucking hate volume but I know I can’t lift heavy shit all the time. I’m getting the best of both world, power building haha. I miss counted the set but fuck it. The work was still done. Coach @traposaurus_rex  I hate you bro lmao😂🤣🤙🏽
Week 14 volume Workout:

265x4x8

Incline bench press
220x3x10

Seated dumbbell OHP 
3x15
Chest supported row (paused at top)
3x15

Db Lateral raises 
3x15
Lat pulldown
3x15

@teamoldtownstrength @old_town_fitness 
#powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #fuckvolumetraining #fuckaverage

Main lift bench 265x4x8. I fucking hate volume but I know I can’t lift heavy shit all the time. I’m getting the best of both world, power building haha. I miss counted the set but fuck it. The work was still done. Coach @traposaurus_rex I hate you bro lmao😂🤣🤙🏽 Week 14 volume Workout: 265x4x8 Incline bench press 220x3x10 Seated dumbbell OHP 3x15 Chest supported row (paused at top) 3x15 Db Lateral raises 3x15 Lat pulldown 3x15 @teamoldtownstrength @old_town_fitness #powerlifting #strengthtraining #strengthandconditioning #oldtownstrength #teamoldtownstrength #oldtownfitnesskeywest #fuckvolumetraining #fuckaverage

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Me this morning #oldtownfitness #oldtownstrength

Me this morning #oldtownfitness #oldtownstrength

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My boy @albroto76 hitting 439lbs on deadlifts! 
Good shit homie!🤙🏽💪🏽
#oldtownstrength #teamoldtownstrength #powerlifting @old_town_fitness

My boy @albroto76 hitting 439lbs on deadlifts! Good shit homie!🤙🏽💪🏽 #oldtownstrength #teamoldtownstrength #powerlifting @old_town_fitness

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This was actually my 1st attempt at 405lbs today. I didn’t like how I came out of the hole, so after I racked it, and waited about 7-8 mins and hit that bitch again. #powerlifting #powerliftingnovice #powerliftingmotivation #strengthtraining #strengthandconditioning #oldtownfitnesskeywest #teamoldtownstrength #oldtownstrength #isymfs #ironaddict #fuckaverage #squats #squatsPR

This was actually my 1st attempt at 405lbs today. I didn’t like how I came out of the hole, so after I racked it, and waited about 7-8 mins and hit that bitch again. #powerlifting #powerliftingnovice #powerliftingmotivation #strengthtraining #strengthandconditioning #oldtownfitnesskeywest #teamoldtownstrength #oldtownstrength #isymfs #ironaddict #fuckaverage #squats #squatsPR

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I fuckin hit a PR today!!!! 405lbs for a single! I kinda deviated for my program today. I received some bad news and decided to take it out on the weights. I hit this after my main and secondary lifts. Form was kinda shitty but I got that bitch up! Now it’s time to eat! 💪🏽🤙🏽 #powerlifting #powerliftingPR
#strengthtraining #strengthandconditioning #squats #oldtownstrength #ironaddict #gymrat #gains #teamoldtownstrength #oldtownfitnesskeywest

I fuckin hit a PR today!!!! 405lbs for a single! I kinda deviated for my program today. I received some bad news and decided to take it out on the weights. I hit this after my main and secondary lifts. Form was kinda shitty but I got that bitch up! Now it’s time to eat! 💪🏽🤙🏽 #powerlifting #powerliftingPR #strengthtraining #strengthandconditioning #squats #oldtownstrength #ironaddict #gymrat #gains #teamoldtownstrength #oldtownfitnesskeywest

10 likes - 10 comments
Core work Wednesday mixed in with cardio jumps and ropes. Come try a free week to see what the obsession is all about.  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Core work Wednesday mixed in with cardio jumps and ropes. Come try a free week to see what the obsession is all about. aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

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Last heavy deadlift session today. Wasn’t feeling it. Idk why. It’s like that sometimes. Looking forward to dropping the weight and focusing on form. Deadlift 335x3x3 followed by pause deadlifts 260x4x4.
#powerlifting #strengthtraining #strengthandconditioning #teamoldtownstrength #oldtownstrength #oldtownfitnesskeywest

Last heavy deadlift session today. Wasn’t feeling it. Idk why. It’s like that sometimes. Looking forward to dropping the weight and focusing on form. Deadlift 335x3x3 followed by pause deadlifts 260x4x4. #powerlifting #strengthtraining #strengthandconditioning #teamoldtownstrength #oldtownstrength #oldtownfitnesskeywest

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4x6 with 415 deficits today. The start of this week between yesterday and today isn’t what I wanted. Gotta figure my shit out and get destressed so I can finally get it all back together. #oldtownstrength #powerlifting #deadlift

4x6 with 415 deficits today. The start of this week between yesterday and today isn’t what I wanted. Gotta figure my shit out and get destressed so I can finally get it all back together. #oldtownstrength #powerlifting #deadlift

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Great warm up at Old Town Strength 6:30 pm Rocking around the RIG. 1 plate per 3 people and the 1st plate can’t catch the last plate for a full round. Come see the  aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

Great warm up at Old Town Strength 6:30 pm Rocking around the RIG. 1 plate per 3 people and the 1st plate can’t catch the last plate for a full round. Come see the aka “Vanilla Gorilla”. #iwanttobeacoolskinnyguy #semifitandchunky #oldtownstrengthcrossfit #oldtownstrength #mussleegg #fitand52butnow53 #menwhoareoldandlifttobecool #fitand53 #cantthinkofanymorehashtags #bowtie #unbrokendesigns #rogue

26 likes - 26 comments
Volume work 😒 lol. Can’t wait for these next 8 weeks to be over with. 
Bench
255x4x8 
Incline bench press
215x3x10

Seated dumbbell OHP/superset
3x15
Chest supported row (paused at top)
3x15

Db Lateral raises/superset
3x15
Lat pulldown
3x15
Separate set Drop 10-20lbs
Set of 12 drop another 10-20lbs
Set of 10-12 drop another 10-20lbs 
Set of 10-12
🖕🏽lol
#powerlifting #strengthandconditioning #strengthtraining #training #teamoldtownstrength #oldtownstrength #ironaddict #volumework #gym #gymrat #oldtownfitnesskeywest #benchday @old_town_fitness

Volume work 😒 lol. Can’t wait for these next 8 weeks to be over with. Bench 255x4x8 Incline bench press 215x3x10 Seated dumbbell OHP/superset 3x15 Chest supported row (paused at top) 3x15 Db Lateral raises/superset 3x15 Lat pulldown 3x15 Separate set Drop 10-20lbs Set of 12 drop another 10-20lbs Set of 10-12 drop another 10-20lbs Set of 10-12 🖕🏽lol #powerlifting #strengthandconditioning #strengthtraining #training #teamoldtownstrength #oldtownstrength #ironaddict #volumework #gym #gymrat #oldtownfitnesskeywest #benchday @old_town_fitness

19 likes - 19 comments
“Trust the process”
I’ve been hearing this a lot as of late. It can be applied to both weight lifting and your personal life. Sometimes things happen that are unexpected, stressful, confusing, but that’s apart of the process. You will come out stronger, wiser and ready to take on the next challenge. As far as my journey with the iron game, I don’t know it all, and I know I haven’t reached my max potential, but it’s all about trusting the process. Right now, I’m entering a volume phase for the next 8 weeks, and it sucks major ass. Last week, I left the gym pissed off during my squat session, but I’ve realized this is apart of the process, and it’s only going to make me stronger.  As I look at this weeks program, I don’t bitch and complain, I just trust the process. Trust the process folks💪🏽 #teamoldtownstrength #oldtownstrength #powerlifting #powerliftingmotivation #strengthtraining #strengthandconditioning #oldtownfitnesskeywest #fuckaverage

“Trust the process” I’ve been hearing this a lot as of late. It can be applied to both weight lifting and your personal life. Sometimes things happen that are unexpected, stressful, confusing, but that’s apart of the process. You will come out stronger, wiser and ready to take on the next challenge. As far as my journey with the iron game, I don’t know it all, and I know I haven’t reached my max potential, but it’s all about trusting the process. Right now, I’m entering a volume phase for the next 8 weeks, and it sucks major ass. Last week, I left the gym pissed off during my squat session, but I’ve realized this is apart of the process, and it’s only going to make me stronger. As I look at this weeks program, I don’t bitch and complain, I just trust the process. Trust the process folks💪🏽 #teamoldtownstrength #oldtownstrength #powerlifting #powerliftingmotivation #strengthtraining #strengthandconditioning #oldtownfitnesskeywest #fuckaverage

17 likes - 17 comments
Today sucked. All in all this week has really. From training and nutrition to personal life, things just weren’t going my way. Had 310 for a 5x10 high bar today and bailed after that, not sure if dehydrated or getting sick but felt like death trying to warm up rack pulls. Hopefully I can get my shit together and things head in the right direction next week. #oldtownstrength #fitness #powerlifting #squats

Today sucked. All in all this week has really. From training and nutrition to personal life, things just weren’t going my way. Had 310 for a 5x10 high bar today and bailed after that, not sure if dehydrated or getting sick but felt like death trying to warm up rack pulls. Hopefully I can get my shit together and things head in the right direction next week. #oldtownstrength #fitness #powerlifting #squats

39 likes - 39 comments
Decent bench day today, 205 for 4ct pauses with a soft touch then decline 190 for 10’s. Just happy I got in and got the work done. Probably going to go off program and squat/pull something heavy this coming week to blow off some steam. #oldtownstrength #fitness #powerlifting #povertybench #benchpress

Decent bench day today, 205 for 4ct pauses with a soft touch then decline 190 for 10’s. Just happy I got in and got the work done. Probably going to go off program and squat/pull something heavy this coming week to blow off some steam. #oldtownstrength #fitness #powerlifting #povertybench #benchpress

31 likes - 31 comments
Intense workout today💪🏽
I’m sure I came close to dying at some point haha. Squats should be fun fun fun tomorrow. I’m looking forward to transitioning into more volume in a few weeks. This is going to allow me to work on my foot placement and form. Here’s today’s workout

Deadlift 
315x3x5

Pause deadlift
260x5x3

Accessory work:
Single arm dumbbell row

Chest supported row machine
Superset/
Leg press
#powerlifting #powerliftingnovice #strengthandconditioning #strengthtraining #strength #strengthcartel #heavyhitters #ironaddict #isymfs #gymmotivation #gymrat #grinding #hardwork #deadlifts #oldtownfitness #oldtownfitnesskeywest #oldtownstrength #teamoldtownstrength

Intense workout today💪🏽 I’m sure I came close to dying at some point haha. Squats should be fun fun fun tomorrow. I’m looking forward to transitioning into more volume in a few weeks. This is going to allow me to work on my foot placement and form. Here’s today’s workout Deadlift 315x3x5 Pause deadlift 260x5x3 Accessory work: Single arm dumbbell row Chest supported row machine Superset/ Leg press #powerlifting #powerliftingnovice #strengthandconditioning #strengthtraining #strength #strengthcartel #heavyhitters #ironaddict #isymfs #gymmotivation #gymrat #grinding #hardwork #deadlifts #oldtownfitness #oldtownfitnesskeywest #oldtownstrength #teamoldtownstrength

21 likes - 21 comments
Deficits and high bar pauses again! 445 for 4 dubs then 310 for a 5x5. Hip is slowly feeling better in the squat. Just trying to take my time and work on the weaknesses while i try and be a bit healthier. #deadlift #squats #powerlifting #oldtownstrength #lift #fitness

Deficits and high bar pauses again! 445 for 4 dubs then 310 for a 5x5. Hip is slowly feeling better in the squat. Just trying to take my time and work on the weaknesses while i try and be a bit healthier. #deadlift #squats #powerlifting #oldtownstrength #lift #fitness

33 likes - 33 comments
No video footage today. Too many motherfuckers in the gym hahaha. Today coach had me doing some volume work. Ive gotten use to hitting triples lol. Shit was really humbling I must say, but the pump was stupid af. Here’s what i did:

Bench
245x3x8

Incline bench press
205x3x10

Seated dumbbell OHP 
3x15
Chest supported row (paused at top)
3x15

Db Lateral raises 
3x15
Lat pulldown
3x15
Separate set Drop 10-20lbs
Set of 12 drop another 10-20lbs
Set of 10-12 drop another 10-20lbs 
Set of 10-12

#benchday #volume #powerlifting #powerliftingmotivation #bodybuilding #bodybuildingmotivation #strengthtraining #strengthandconditioning #strengthcartel #strength #gym #gymmotivation #ironaddict #isymfs #oldtownfitnesskeywest #oldtownstrength #teamoldtownstrength

No video footage today. Too many motherfuckers in the gym hahaha. Today coach had me doing some volume work. Ive gotten use to hitting triples lol. Shit was really humbling I must say, but the pump was stupid af. Here’s what i did: Bench 245x3x8 Incline bench press 205x3x10 Seated dumbbell OHP 3x15 Chest supported row (paused at top) 3x15 Db Lateral raises 3x15 Lat pulldown 3x15 Separate set Drop 10-20lbs Set of 12 drop another 10-20lbs Set of 10-12 drop another 10-20lbs Set of 10-12 #benchday #volume #powerlifting #powerliftingmotivation #bodybuilding #bodybuildingmotivation #strengthtraining #strengthandconditioning #strengthcartel #strength #gym #gymmotivation #ironaddict #isymfs #oldtownfitnesskeywest #oldtownstrength #teamoldtownstrength

20 likes - 20 comments
Deficits and high bar pauses today. Probably my favorite day of the program by a landslide. 415 for 4x4 deficits followed with 295 5x5 high bar. Everything felt smooth and comfortable today. #oldtownstrength #fitness #powerlifting #deadlift #squats #lift

Deficits and high bar pauses today. Probably my favorite day of the program by a landslide. 415 for 4x4 deficits followed with 295 5x5 high bar. Everything felt smooth and comfortable today. #oldtownstrength #fitness #powerlifting #deadlift #squats #lift

38 likes - 38 comments
I like days like this. Where the weight feels 5x heavier, and you really have to dig deep to get shit done. Maybe it’s the shitty weather, but shit still got done. This was my final set. Main lift was squats 315x3x3 followed by pause squats 245x3x5. All in all, it was kinda a shitty workout but what’s most important is that I got my ass in the gym, and put that work in. #powerlifting #powerliftingmotivation #bodybuilding #squats #skwats #asstograsssquats #strengthtraining #strengthandconditioning #teamoldtownstrength #oldtownstrength #oldtownfitnesskeywest #oldtownfitness #ironaddict #isymfs

I like days like this. Where the weight feels 5x heavier, and you really have to dig deep to get shit done. Maybe it’s the shitty weather, but shit still got done. This was my final set. Main lift was squats 315x3x3 followed by pause squats 245x3x5. All in all, it was kinda a shitty workout but what’s most important is that I got my ass in the gym, and put that work in. #powerlifting #powerliftingmotivation #bodybuilding #squats #skwats #asstograsssquats #strengthtraining #strengthandconditioning #teamoldtownstrength #oldtownstrength #oldtownfitnesskeywest #oldtownfitness #ironaddict #isymfs

21 likes - 21 comments
Today’s bench workout fueled by absolutely nothing. Going to try training with no caffeine or hype for a while. Had 205 for 4ct pauses for a 4x4 then an amrap I got for 13. Followed that with decline 185 for 3x12. Not a bad day. #oldtownstrength #fitness #powerlifting #benchpress #povertybench #lift

Today’s bench workout fueled by absolutely nothing. Going to try training with no caffeine or hype for a while. Had 205 for 4ct pauses for a 4x4 then an amrap I got for 13. Followed that with decline 185 for 3x12. Not a bad day. #oldtownstrength #fitness #powerlifting #benchpress #povertybench #lift

25 likes - 25 comments
Today was a good deadlift session. I did 335x4x1 followed by pause deadlifts 245x3x5. After did some dumbbell single are rows for accessory work 100x4x8. This was my first time using 100lbs dumbbells for rows. Form was on point, no jerking lol kept that elbow high. SKWAAATS mañana!💪🏽💯#strengthtraining #strengthandconditioning #powerlifting #powerliftingmotivation #deadlift #deadlifting #oldtownfitnesskeywest #TeamOldtownStrength #oldtownstrength #ots #bodybuilding #gym #gymlife #ironaddict #ISYMFS

Today was a good deadlift session. I did 335x4x1 followed by pause deadlifts 245x3x5. After did some dumbbell single are rows for accessory work 100x4x8. This was my first time using 100lbs dumbbells for rows. Form was on point, no jerking lol kept that elbow high. SKWAAATS mañana!💪🏽💯#strengthtraining #strengthandconditioning #powerlifting #powerliftingmotivation #deadlift #deadlifting #oldtownfitnesskeywest #TeamOldtownStrength #oldtownstrength #ots #bodybuilding #gym #gymlife #ironaddict #ISYMFS

33 likes - 33 comments

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