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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 AUS 57/63kg Powerlifter πŸ–€ Coach at Athletes Authority

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I am 3 weeks out and havent attempted anything really on the heavier side for deadlifts, mainly as a precaution for aggravating my back. I decided today I needed to work to something heavy for confidence that I havent lost all of my deadlift gains πŸ’ͺ . Weighed 60.7kg this morning and pulled 182.5kg (with an oly bar with little grip). A little messy at lockout which I think was primarily due to the bumpers throwing the weight around more that usual. Very happy that I know I have the strength for this though πŸ™Œ . Then back offs of 5x5 at 120kg for some volume.

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My training is finally feeling like things are falling into place. I am going into the comp in 3 weeks with no expectations or goals for my lifts, other than to enjoy the cut and experiment with what I will expecting at 58kg for next year πŸ™Œ . These moved SO well today considering how tired I was feeling. Once again, 15 singles is starting to make the heavier weights much more consistent (which sucks at the time but Ill be thankful on comp day) πŸ™ . 15x1 squats at 140kg 15x1 bench at 80kg . With these sets, I timed 3minutes between singles to get them done. Closer to comp, ill be giving myself much more time to recover and perform them πŸ’ͺπŸ€Έβ€β™€οΈ at Athletes Authority

6

Dean: 5x5 at 100kg . Me: Can I max out my reps at 100kg for my last set? . Dean: No. You can attempt 110kg for 5 for 1 set and then drop back. Ill shit my pants if you do it though. . Me: 😏😏😏 . 1x5 at 110kg 4x5 at 100kg Bodyweight a steady 61kg currently with 3 and a half weeks to go πŸ€“πŸ’ͺ at Athletes Authority

19

A day at the zoo πŸ†πŸ’πŸ³ at Taronga Zoo Sydney

4

Amazing session this morning, not sure if I was extra motivated from watching all lf the amazing lifters at the comp yesterday. Becoming more and more comfortable with lifting at a lighter bodyweight now. Building some confidence under heavier weight πŸ’ͺ - Squats 1x1 at 150kg 14x1 at 145kg - Bench 1x1 at 85kg 14x1 at 80kg at Athletes Authority

4

The last 2 days, all I have wanted badly is to eat pizza because everyone else has been eating it. There were numerous times yesterday I was thinking "it wont hurt, just do it, just eat it". I had organised for a group of us to go out to dinner last night to an Italian pizza place post comp. I compromised with myself and on our way there I stopped in at Coles and bought a protein bar so I wasnt as tempted by the smell of pizza πŸ˜… . I woke up 61.2kg (this is a relaxed photo taken this morning). I was thinking this morning how I wouldve felt if I had've eaten pizza all weekend and realised how disappointed I would have been to wake up possibly a couple of kilos heavier. I'm very much a beginner when it comes to cutting weight and I am very used to just eating what someone puts in front of me without a question. I have never seriously counted my calories or macros, I have only ever eaten when my body is hungry and I have aways eaten what I want. . This is a huge challenge for me and I am so incredibly proud of how it is going thus far. So much to learn, so much progress to make. It's a rewarding process with light at the end of the tunnel. . @bradw413 is the best person for reminding me about whats important. I had to call him last night because I had worked myself up to be so depressed about not being able to eat what I want (I know, how stupid does that sound!?). The reality is that food is fuel. I've generally treated it as something I need to indulge in and enjoy every time I eat. Instead, in 4 weeks time I am going to indulge in possibly the best and biggest meal and I am so excited 🀀🀀🀀 . Onwards to 58kg.

10

I got to coach these amazing two lifters today and I couldnt be more proud of how they performed today! Both have faced some ups and downs during their preps and have done such a fantastic job of overcoming these. @sarah_trifogli_fitness came first in the 64kg women, weighed in at 60.1kg bw, went 8/9 and finished with a 312.5kg total/347wilks. Her highlight today was definitely the deadlift, pulling 145kg (30kg comp pb in 3 months). Big numbers coming for this girl, and hopefully in the weight class under next time. @amanda.rahme94 placed first in the 72kg women, weighed in at 71.6kg bw, going 6/9 and finishing with a 350kg total/342wilks. Her deadlifts are her baby and we attempted a huge 170kg pull and nearly locked it out!!! Squats have so much potential in the future and I cant wait to see how much more we add to this total in a few months. Coaching is incredibly rewarding, and these two make it so easy to enjoy what I do. I couldn't ask for better athletes to be a part of my team. Love you both to bits, the future holds big things for you both. Less than 6 months of strength training under their belts and they are already kicking goals πŸ’ͺπŸ’ͺπŸ’ͺ @athletesauthority @powerliftingaustralia at Athletes Authority

9

A new low BW of 61.3kg this morning. Cut is going really well, but I'm definitely feeling the change in my levers and ability to push out of the hole of my squat. I can't wait to spend some time at a lighter weight and adjust to it. The last time I did a cut to 57kg was 16 months ago where I squatted 135kg, benched 70kg and deadlifted 155kg. Hoping to absolutely smash these and maintain as much strength as physically possible in a short turn around. Today's session: Squats - 3x3 at 135kg - 4x3 at 130kg Bench - 7x3 at 77.5kg Superset - 7x5 wide grip pull ups - 7x5 15kg DB OH triceps ext

6

5 days out from the Authority Cup held at @athletesauthority, who's keen?? Lots of exciting things to announce this week, lets start with the prizes. The best male and female lifter on the day get to walk away with a share in prize money which will be thanks to all of the supporters on the day! This is a fantastic incentive to support the best lifters on the day. There will also be a musashi pack for the best male and female grind and some lucky door prizes including pre workouts and barbella boxes! Huge thanks to @musashinutrition and @barbellabox for these amazing goods πŸ’ͺ at Athletes Authority

4

4 weeks of progress πŸ€Έβ€β™€οΈ I began this journey at 65kg in the first picture and I currently weigh 61.5kg on the right. Crazy to see such quick changes in physique, maintaining as much lean mass as possible. I have been mentally prepared for this cut to 58kg for a couple of months now which has really helped my motivation for it. Huge thanks to @rpstrength who have programmed my nutrition for the cut thus far πŸ™ #5weekstogo

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πŸ€Έβ€β™€οΈπŸ€Έβ€β™€οΈπŸ€Έβ€β™€οΈ at Rad Personal Training

4

I πŸ–€ front squats Pb single of 115kg 5x5 at 95kg Grow quads, grow πŸ’ͺ

10

Great squat session today. Sitting at 62kg bodyweight. The weights are starting to feel a tad heavier, but they are still moving too sweet 🀘 3x5 at 120kg 2x3 at 135kg 1x1 at 142.5kg πŸ‹οΈβ€β™€οΈ at Sydney, Australia

4

This shot pretty much sums up nationals. This is how close I got to locking out 195kg and possibly gunning it for 2nd place. I pulled this weight a few months ago, so I was bummed to have missed it. Unfortunately, things didn't come together for me on the day. Luckily, @deanstorm_14 and I had a plan B, and we ensured I executed all of my 1st and 2nd attempts which I am so incredibly proud of considering how my openers felt on the day. It was pretty obvious for those close to me to see how off my game I looked out there, and I hope its a learning experience I take lots away from. I love this sport so much, you're never content and each competition makes you even more eager to improve πŸ‹οΈβ€β™€οΈπŸ’ͺ at Sydney, Australia

2

Two types of deadlifts in one session??? Thanks coach... my hands hurt. _ 5x5 at 120kg deficit connies _ 5x5 at 150kg low block sumos _ 7x5 bodyweight pull ups @rpstrength keeping me accountable with my weight for this prep, sitting at 62.6kg bw #7weeksout 😎πŸ’ͺ at Athletes Authority

2

Trying different things and seeing what moves well and what needs work. I want to make sure I can move well with other variations and movements, not just for powerlifting but for my own athletic ability. - OH squats 4x5 at 50kg - OH squats 1x5 at 55kg (shown) - 5x5 90cm box jumps (shown) - 5x5 broad jumps (shown) - 5x5 db bench 27.5kg (shown) - 5x5 db row 27.5kg Also weighing 63.1kg today, I think I finally have my nutrition to a tee πŸ’ͺ at Sydney, Australia

5

Yesterday I grabbed the bronze for the -64kg open womens division with a 157.5kg squat, 87.5kg bench and 190kg deadlift - 435kg total/468 wilks. Such a mixed bag of emotions. Initially I was really disappointed with my total, knowing previously how the weights have moved. Mentally, the expectations I had put on myself meant I just couldn't execute these on the day. I'm still a beginner in this sport and I have so much to learn, and this meet has impacted me the most in my career thus far, something I have a chance to work on in the future. I am so grateful to be part of a weight class where the women are incredibly strong and competitive; they are the ones who drive me to improve. At the end of the day, my total yesterday was 55kg more than my total last year, and for that I am very humbled with my progress in 12 months. Although today wasnt my day, I'm so excited to see how much more I can put onto this in another 12 months πŸ‘Œ Massive congrats to @tglifts who took out the weight class. She was definitely the nost deserving on the day and just outclassed us with her strength throughout. A huge thanks to Deanfor always being there to coach me, you come so far for all of my meets and I can never thank you enough for it. Brad Wright, there arent any words to describe how lucky I am to have you support me for everything I do, and powerlifting is a big part of that. Love you so much and thanks for never missing a meet. A big thanks to everyone who supported me throughout this lead up and during yesterday and Amanda who made the trip to come watch. I am so grateful to have so many people who support me πŸ™

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4x1 at 200kg off blocks feeking crisp and movin' mighty fine πŸ‘ŒπŸ’ͺ at Athletes Authority

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