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Jess Sewastenko

πŸ‡¦πŸ‡ΊπŸ‡·πŸ‡Ί Jess БСвастСнко πŸŽ“ Bachelor ExSc; Master HPSport πŸ“– Doctor of Physio Student πŸ‹πŸ½β€β™€οΈ Elite AUS 57kg Powerlifter πŸ–€ Coach Athletes Authority

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Deload and final session of high bars for a while. Worked up to a sets of 5 at 120kg and singles at 140kg, feeling v nice πŸ‹οΈβ€β™€οΈπŸ™Œ . Gimme back my low bars next week! 😎 . Definitely a weight pb - the last time i high bar squatted, the max I did was 120kg so Im super stoked with these πŸŽ‰ at Macquarie University Sport & Aquatic Centre

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Gals gals gals 😎 at Coastal Walk

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It's not perfect, but its 155kg never the less. The best part is that it felt pretty comfortable in the legs. . In the middle of a hypertrophy block, due for a deload starting tomorrow, haven't low bar squatted in 5 weeks, I'll take it πŸ‘ . Getting pumped with @johncena which regularly gets me through my heavy sessions πŸ‹οΈβ€β™€οΈπŸ€ͺ . Big squat coming soon 😎 at Athletes Authority

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Top front squat single of 115kg yesterday to finish my final sesh of my GPP. Extremely happy with this as it was after 4x12 at 90kg. . So happy to be moving on from 12s 🀯πŸ€ͺ😍 at Athletes Authority

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The power of your imagination 🀯 . Imagination is terrifically powerful. It is the mental invention or re-creation of an experience in the mind using all of our senses. We all have the ability to create and recall experiences - it happens in our everyday lives. Think about a time where you have needed to resignate from a job, ask for a pay rise, or confront someone about something important. . When lifting heavy weights, we also frequently experience episodes of imagination - intentionally or not, positively or negatively. . Think about a powerlifter who is about to attempt their final lift for the win. They generate a vivid image of the platform, picturing the loaded bar, taking in the smell of the venue, hearing the roar of the spectators as they move to approach the bar. They can feel the sensation in their muscles, pushing and grinding that bar up. That elite powerlifter feels in control and ready before they even set foot on the platform... . By mentally rehearsing a lift before competition, we can prepare ourselves to achieve optimal performance when it counts most. You gain the ability to build confidence, create arousal and see yourself peform that exact lift before it happens. . The most important part is that we can use imagery systemically to aid performance, reduce anxiety, increase confidence, enhance endurance, speed recovery, and the list goes on πŸ’ͺ at Athletes Authority

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Benchy bench πŸ‹οΈβ€β™€οΈ . We have pulled back the frequency of bench during this GPP to change it up, making my actual working sets feel 10x harder. The 7x5 and 2x1 sets of exercises are a killer! . Set of 5 at 75kg here, somewhere close to a volume pb. Keen to get these back into my program more than once a week and get a feel for the heavier stuff again πŸ™Œ . Cheer squad @jakefoth and @sarie.trif 😍😘 at Athletes Authority

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Commitment is a scary thing and it is why so many of us fall through on meeting our new year resolutions. Working to be our stronger selves, to be more disciplined than ever and continue to learn grow as powerlifters are some things we may have in common for 2019. . In light of the new year, I have spots available in my powerlifting club at @athletesauthority in Artarmon. I am hoping to grow out female lifting community and help bring plenty of success to the platform. Because there is just something about being competitive that keeps me committed and accountable, and I'm sure this will be the same for you. If you're looking to take your lifting to the next level in 2019 and hit some huge pb's on the platform, come train with me. Not only will you be training in one of the best facilities in Australia, but together we will smash your own 2019 goals. Message me to inquire about your free movement screen and coaching session. Happy new year everyone! at Athletes Authority

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Happy 2019 πŸŽ‰πŸŽ‰πŸŽ‰ . With lots of goals to work towards this year, it can all get really overwhelming- so where do we start? πŸ€” . I want to begin with loving each day with an optimistic mindset. I am privileged to have the opportunity to work where I do, lift heavy stuff and be surrounded by amazing people. Making the most of out these things will hopefully help me grow and edge towards those smaller goals I have in mind πŸ™ . Lets have another great year πŸ’ͺ

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Working on overloading my quads heaps these last couple of weeks to make up for not deadlifting or low bar squatting. Definitely getting stronger at front squats and high bars because of it. I can feel a big squat coming in 2019 πŸ‹οΈβ€β™€οΈ . High bar squats 7x5 at 110kg 2x1 at 135kg . Bench 7x5 at 70kg 2x1 at 82.5kg . @storm_powerlifting_systems at Athletes Authority

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Last session in the β˜€οΈ to cap off 2018 . Playing around with push jerks for the first time and front squats. Definitely feel like I have no idea what I am doing with anything above my head, but it's something I'm working on going into the new year. Hoping it also has a part in pushing my bench closer to that 100kg goal. . Video: 1. Push jerks x 3 at 60kg 2. Front squats x 3 at 105kg . Accessories today were bulgarians, hip thrusters, military press, chest flyes, triceps extensions and hanging leg raises πŸ€™ at Macquarie University Sport & Aquatic Centre

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If there is one thing we are good at as a couple, it's eating. Morning brekky with @bradw413 πŸ˜˜πŸ‘Œ at Treetop Cafe

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Merry Christmas to everyone! Have a fantastic day full of festivities, food and bevs. Here's some advice from yours truely πŸŽ„πŸ€™πŸΊ at Cowra, New South Wales, Australia

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My aim for next year is to thrive in a new weight class. I want to be my strongest self - physically and mentally. I want to improve my body composition and as a bonus, I would also like these abs back. . I dream big, I sometimes make unrealistic goals which then keep me hungry, particularly when I dont't reach them. Lifting has taught me that you are rewarded by the hard work you put in. That's my little secret for my drive and motivation. . Next year is for setting new goals thay will ensure I continue to build a physically and mentally stronger body. If you want to join me and do the same in 2019, shoot me a message! . #sewastrong at Artarmon, New South Wales, Australia

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Strength is contagious. it has a habit of bleeding into many aspects of our lives. The satisfaction you feel after making a big lift is well worth the hard work you have put in. The entire lead up to the big day reflects your hard work. All that is left to do is believe. Believe in yourself because you are strong, you are prepared, you are ready. . The process isn't supposed to be perfect and I've never heard of that being the case for anyone. If perfection is what you're looking for, you're likely to be disappointed. Strive for progress not perfection. Strive for your best and noone elses. Believe in yourself and demonstrate your hard work on the platform. . Every time you prepare, believe in the process and believe in yourself. Because you have done the hard work. You are strong. You are prepared. You are ready πŸ’ͺ . #sewastrong

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πŸ‹οΈβ€β™€οΈ Front Squats πŸ‹οΈβ€β™€οΈ . This is possibly my favourite lift. When I began doing them, I hated them so much. I had poor upper limb mobility, I sooked constantly about the bar sitting against my neck and on my clavicles and I used to always lose my chest forward and drop the weight. . Working closely with @deanstorm_14 to improve my quad strength over the last 12 months has been a huge factor in the increase in my squats from 130kg-160kg. I feel stronger outof the whole, I can keep my knees forward for longer and utilise the strength of my quads and I am much more patient with heavier weight. . Not only has doing these alongside other exercises helped me build additional anterior chain strength, but they have also taught me to harden up πŸ˜‚ at Sydney, Australia

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As much as I love powerlifting because it is an "individual" sport, I love how it provides us all the opportunity to be a part of a supportive and strong community. It is insane to look back just two years ago at my first comp and remembering I was the only female lifter in my weight class - and it was like that for all of the weight classes. I remember @lizpowerlifts posted a photo from 5 years ago and there were around 12 women in total who attended nationals . Now the female classes are stacked, out-numbering the men in many cases. Not only out-numbering them, but being equally as strong or stronger than them. . The best part about sport is the competition and being surrounded by individuals who strive to perform at their best. You get to share their experience and watch them grow to be the strongest they can be. This year, I competed in 5 competitions and I was overwhelmed by the strength of all the women. More recently, I was impressed with the TSS challenge in Canberra where all of the women's opening deadlifts were between 120kg-160kg - THAT'S HUGE! . These two photos are just some of those strong women who have helped to mould powerlifting into what it is today. I have met and had the pleasure of competing against so many new faces this year, it has been a privilege to be a part of building this community πŸ’ͺπŸ‹οΈβ€β™€οΈ at Sydney, Australia

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My name is Jess. . I have been powerlifting for 2 years now. . I used to compete in karate and endurance events such as cross country and 3000m+ track events. . I used to hate calling myself "a powerlifter" because it felt like I had't earnt it, it felt like I wasn't strong enough to claim it. . I hear people all the time ask at what point they can officially call themselves "a powerlifter". the fact is, if you're training or competing, you are one. . OWN IT! . On another note, if you are a powerlifter and haven't done a meet yet, google local meets now and get sigbed up - I can guarantee you won't regret it. If you're looking for a coach, looking for some guidance, looking to get strong and become part of a strong community, shoot me a message . #sewastrong at Athletes Authority

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High bars, wide grip bench and block deads on the cards today. Sitting at 61kg bodyweight so everything is feeling a touch lighter than it has lately. . 4x8 150kg 2x3 175kg . Slowly building confidence again with my deadlifts. Using new motivations and new goals as fuel going into next year πŸ˜ƒπŸ’ͺ at Athletes Authority

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