Welcome to
Wick Strength and Fitness

Where YOUR Goals Come First

About Me

Hello and Welcome to WSF! My name is Connor Wick. I am a Certified Personal Trainer, Nutritionist, and competitive Powerlifter. I graduated from the University of Minnesota (Duluth), with my degree in Exercise and Rehabilitation Sciences. I have always had a passion in fitness and wellness. I grew up playing Football, Baseball, and Basketball until the end of Highschool, and continued weightlifting in College. I aim to bring individualized powerlifting coaching and personal training to the Twin Cities area and beyond. I want my clients to know I am ALWAYS here for them, through all of the ups and downs of training/life. The gym is there to better yourself in all aspects of life, let's get through it together.

Services Provided

1-on-1 Personal Training (60-Minutes)

Full warm-up, workout, and cool-down with coach Connor. Fully individualized towards YOUR goals and needs. Get that extra push that you may not be able to get on your own, with the full attention of having an exercise professional guide you through the workout.

At Home/Mobile Training

Experience the convenience of personalized training right in the comfort of your own home! Our at-home/mobile training services bring expert and tailored workout plans directly to you, ensuring you stay motivated and achieve your fitness goals. Whether you're a beginner or looking to elevate your routine, we'll work together to create a safe and effective training environment that fits your goals. *additional fees may apply*

Online Powerlifting Programming/Online Training

Not Local to the Twin Cities? Looking for powerlifting coaching or weekly workouts, but no idea where to start? Look no further. With True Coach, I can provide weekly structured workouts (with comments and instructional videos), monitor progress, track nutritional progress, and so much more. Already an in-person client and want programming? You can do both!

Free Online or In-Person Consultation

*IN-PERSON CONSULTS TBD (RELOCATING IN PROGRESS)*

Unsure of where to start? Let's chat! Happy to provide a free consultation for local and remote individuals looking to better themselves through strength training and fitness.

Contact

Feeling sentimental and emotional this week, so making a rather vulnerable post. PSA, I’ve always been extremely self conscious about how I’ve looked, I’m just a little less now🤷‍♂️

As I finish out my last week living in Duluth, I look back at myself at my worst physical/mental shape and compare to now. First photo was from last weekend right outta bed weighing at about 225-226, and the second is when Covid was taking a toll on my physical and mental health, which is about the same weight. Going from never exercising or getting much physical activity, besides getting steps at work (Target at the time), to then going home and sitting around almost all day and night.

Making this post primarily for myself because I need to tell myself I’ve made so much progress over the last few years, but also for those struggling with starting their journey or with weight/fat loss. It’s not always going to be linear. Goals will change, life changes will happen (I.E. right now for me lol). I may be around the same weight in these pictures, but the guy in the first picture is so much happier, and the strongest he’s ever been. I’ve also lost some body fat to the point where it’s finally noticeable. Don’t let a number dictate how you live your life. There are far more important factors.

I still think I’m more “lazy” than I should be, but I’m helluva lot better than where I was, and will never go back. It’s only up from here, and I will continue to grow physically and mentally. Also enjoy the comparison of me benching 225 for the first time 3 years ago, to 300 last week lol (just a little better 😂)

Thank you for taking the time to read this, and thank you to the people who have helped me get to where I am today, you know who you are🫶. Just know it’s never too late to start bettering yourself. You got this🙌

(Also expect a really sappy post about me moving this week, I’ve already been crying making it lol)

#selflove❤️ #selfcareisntselfish #personaltrainer #nutrition #coach #powerlifting #loveyourself #gym

Back again f’in around with some oly movements (mainly cleans) after deads, with (I think) much better form 😂

Hannah coached me up a little more and she even said it was better than last time so 💅

My goal is to seriously start doing both powerlifting and weightlifting training late this year (after whenever my next meet will be, definitely after the wedding). I wanna get better at it, and I already have number goals for each lift🤷‍♂️

Deads were deads. Super easy, elbow just seriously annoyed after maxing bench this week.

Last full week in Duluth next week, and I’m gonna cry 🥲

#personaltrainer #powerlifting #gym #coach #deadlifts #weightlifting #duluth

This definitely deserves its own post. NEW ALL TIME PR ON BENCH @ 300 FRICKIN POUNDS‼️‼️

This one hit different. This was a milestone I have been patiently waiting to hit. I remember when I could barely squat this weight comfortably. And with everything going on in life right now, this just felt really damn good🥲

Thanks to Griffin for spotting me, for what may be my last PR for a good while at the best gym in the North. @northland_fitness

Now my elbow can take some much needed rest with pressing @superior_strength_coach 😂

#powerlifting #benchpress #personalrecord #pr #personaltrainer #coach #duluthmn

Wick Strength and Fitness is on the move‼️

Beginning the week of June 9th, I will now be training in-person clientele out of @american.strength in Maplewood, MN!

Thank you to Ken and Angela for the opportunity to use their space! I knew instantly this would be a new location I can grow not just as a trainer and coach, but as a business owner as well.

If you or anyone you know is interested in training/coaching. DM me on here, or email wickstrengthfitness@gmail.com for more info!

I will also provide more details as I get settled as well. Feel free to reach out till then!

Happy to be coming home to the Twin Cities! Let’s get to work💪🏻

*Consultations will not be available in-person/online till after June 9th. If you’d like to be waitlisted for a consult, please let me know!*

#personaltrainer #coach #powerlifting #strength #nutrition #health #gym #nextstep

First time my tennis elbow made deads feel meh. Could feel it just enough to make it uncomfortable, but still not enough to lose grip/strength.

Shoutout to Paul @nordicperformancept for showing me how to rehab this issue as well as the other grocery list of pains I’ve been having (turf toe, strained plantaris on left knee, and my usual inactive right glute/hip impingement)🥲😂

188.5 still moved decent, and back downs went good since the straps ease the pain of the elbow.

Excited to be @loscampeonesbc and other sweet powerlifting spots more often in a few months!

@superior_strength_coach

#powerlifting #personaltrainer #coach #deadlifts #twincities

Next big addition for Wick Strength and Fitness‼️

Here with another big announcement for my peeps in the Twin Cities Area!

WSF will be providing at home or mobile personal training in the next few months (hopefully🤞)!!!

More details will come regarding how it’ll operate, cost per session/packages, minimum equipment needed, etc…

Whether you have a home gym, or need me to bring equipment to you, I will bring training to YOU! I understand some people aren’t fully comfortable in the gym setting, or just don’t have a need for a gym membership if they have sufficient equipment at home.

Whether you have a full squat rack, a few dumbbells, or nothing at all, WSF can provide quality and effective personal training right at home💪🏻

You or anyone you know interested? DM me on here or email wickstrengthfitness@gmail.com with questions!

I will also be creating a google form as an application for this form of training. The application will not guarantee training, as there are many factors to consider with this mode of training. A consultation will follow the application as well.

#personaltrainer #coach #powerlifting #gym #mobiletrainer #msp #minnesota

The future of Wick Strength and Fitness🖤

The secret is out, at the end of May 2025, I will be relocating to the Twin Cities area. I wasn’t able to include everything in the video, but it covers the big topics.

The opportunity grows for Hannah and myself, and it’s where we want to start our family. Beginning with our wedding in less than five months 🤍

I’ll try not to write a book, but it’s hard when I had to cut so much out of the video (the original take was over 10-minutes lol)

@northland_fitness and Griffin for giving me a chance to train here at my second home. And helping me kickstart a successful business as he was also doing the same. You’ve become a great friend and someone I am extremely grateful to have in my life.

My fiancé @hannahh_zahn for being the one who keeps me sane and being there for me as I continue this journey. She deserves so much credit for helping me through the highs and lows of owning a business. For being patient with me and helping me grow. And soon to be Mrs. Wick🤍

@superior_strength_coach for helping me kickstart my powerlifting journey and be one helluva mentor in starting this business. You’ve helped me in so many other ways than just being a coach. From helping navigate injuries, to giving me advice on running my business. I can’t thank you enough for everything brother.

And to all my fantastic, determined and strong as hell clients. It has been an absolute pleasure to be your trainer and/or coach (even tho majority of you are sticking with me online, so you can’t totally escape me yet lol). I wouldn’t be here without you.

This is not the end, but just a new beginning as the next chapter of my life begins. Duluth will always be my home away from home. It’s where I became an adult and learned how to live on my own. It’s where I lived through a pandemic, and graduated college. It’s where I began my career, not just as a trainer but as a powerlifter too. It’s where I got to start this really fucking amazing business and meet so many kick ass people. It will always have a special place in my heart. (I’ll also literally be back a week and a half after I move lol).

Thanks for everything Duluth 🤍

All-Time Weight PR on bench… for two😮‍💨

2nd attempt last meet was around 292. So about a 3-lb PR! The day I hit 315 will be the day you see me celebrate the most on a lift. Which doesn’t seem too far away!

@superior_strength_coach entering big boy bench territory

#benchpress #powerlifting #gym #personaltrainer #coach #duluthmn

Heaviest 3-rep set regardless of stance✅
Heaviest weight pulled in conventional ✅
Immaculate tugs✅

Feeling strong as hell🫡

New 3RM @ 440

Larsen’s 225 x 8 x 3

@superior_strength_coach

#deadlifts #powerlifting #bench #liftheavyshit #personaltrainer #coach #duluthmn

New 2-Rep PR for bench (285) @ RPE 7.5-8😮‍💨

We’re so hitting 300 soon. 275 didn’t even feel like a Topset, so went to 285. This is the best my bench has probably ever felt (knocks on wood).

@superior_strength_coach

#benchpress #powerlifting #personaltrainer #gym #coach #duluthmn

Did I forget to record the first time I did this? Yes. Did I do it again? Yes.

This is the heaviest triple I’ve ever pulled in conventional. Which is pretty neat. And I definitely couldve squeezed out another rep or two. And for two sets when it was supposed to be one is pretty sick.

Happy Peak Leveling day to those who celebrate 🫣

@superior_strength_coach whoops🤷‍♂️

#personaltrainer #deadlifts #powerlifting #coach #duluthmn #gym

Realized I haven’t made a bench post in forever. It’s still mid🤝🏻

But in all actuality, I feel like I could easily bench 300 now. But I WILL hit 315 before the end of the year (maybe even before the wedding 🤷‍♂️)

255 triple RPE 7
235 x 5 RPE 6
225 x 9 (supposed to be 8, but ya know, counting) RPE 6 ish

#powerlifting #benchpress #gym #personaltrainer #coach #duluthmn

500+ lb conventional within the year, book it🤝🏻

Only thing that I need to lock in more is my grip and upper body engagement. Everything else feels fantastic so far.

405 triple (a conventional PR)
365 x 5 x 2 beltless
365 x 5 x 2 Sumo
225 x 6 x 3 Larsens

#powerlifting #deadlifts #gym #legday #personaltrainer #coach #duluthmn

Back to conventional!😮‍💨

Excited to see where things are at after all these years. It’ll be cool to see the progress with how much stronger I’ve gotten.

Hardest part of the workout was laying down for Larsen presses after doing ab rollouts yesterday for the first time in years🥲

@superior_strength_coach lets see where this goes!

#powerlifting #deadlifts #coach #personaltrainer #gym #duluthmn

Keep watching to see how bad my single leg strength/stability is 🤷‍♂️

Posting something that isn’t deadlifts for once. Squats are feeling alright, while still hammering away at strengthening my ankles/calves. No pain though lately, so I’ll take it.

405 topset triple
365 x 5
315 x 8

Split squats suck 🥲

#powerlifting #legday #squats #personaltrainer #coach #duluthmn

Finally got Ash’s meet videos, so MEET-CAP TIME‼️

This was Ash’s first time in a meet setting and helped us prepare to do a sanctioned meet later this year (and may be doing another mock meet in April)! And she went 9/9 with an ATPR on each lift!

Squat 3/3: 102.5kg/225.5lbs

Bench 3/3: 62.5kg/137.5lbs

Deadlift 3/3: 110kg/242lbs

Super proud of Ash for working through lots of physical therapy/injuries whilst also working hard on altering her nutrition with an RD. She has put in the work and can’t wait to step on an actual platform soon💪🏻

@northland_fitness

#powerlifting #clientsuccess #personaltrainer #coach #deadlifts #squat #benchpress #duluthmn

Combining @hunterbruno_ , @hannahh_zahn and myself at the gym leads to being there for damn near three hours. But getting FOMO watching them do Oly lifting so I may have to try it at some point 🤷‍♂️

May or may not be running a conventional block soon as well🫣

Paused sumo top set triple (ouchy thumbs): 170kg/~375lbs

Beltless Stiff leg deads: 140kg/~308lbs x 8 x 3

@superior_strength_coach

#thumbday #personaltrainer #coach #powerlifting #deadlifts #gym #olympicweightlifting

Best lifting sessions are sessions I get with @hannahh_zahn 🤍

Deadlifts are feeling joocy. And I’m liking my conventional stance a lot again…🫣

Also, your reminder to watch Attack on Titan. Don’t care if it’s overused. Do it.

#powerlifting #personaltrainer #coach #deadlifts #gym #duluthmn #wife

You take 400mg of caffeine before working out, I rip TCG packs (and 400mg of caffeine) before my workouts. We are not the same. 💅

Happy Saturday folks, enjoy some fun time at the gym with @caven_josh getting better packs than me even though he’s had the app for a few days 🖕🥲

(I then proceeded to die by running a mile for the first time in 6 years)

#powerlifting #deadlifts #personaltrainer #coach #legday #pokemon #tcgplayer #duluthmn

Meet Recap for @abbeysaralampi 🚨

This was Abbey’s first time in a (mock) powerlifting competition. And I am SO proud of how she did. We only had about 5-6 weeks of online programming after she completed my 12-week strength program on her own. After she completed it, she wanted to join the meet and made some MAJOR strength gains before then.

9/9‼️

-112.5kg /~248lb Squat
-70kg /~155lb Bench (ATPR)
-122.5kg /~270lb Deadlift (ATPR)

Abbey is now going to take some much needed rest this week while also gearing up for All-Stars 6-week challenge. And hopefully I can convince her to do a sanctioned meet next 🫣👀

Want to learn how to get stronger? Want to begin powerlifting or improve your SBD?

Schedule a free consultation online or in-person!⬇️

@northland_fitness

- wickstrengthfitness@gmail.com
- wickstrengthandfitness.com

#powerlifting #mockmeet #sbd #client #gym #lightweight #duluthmn

New “informative” Reel🚨

This reel goes over the commands for Squat, bench, and deadlift in a powerlifting meet (with a slice of silly-ness, and minus a combo rack).

FOR THOSE COMPETING IN THE MOCK MEET (or if you ever plan on doing a real meet) THESE COMMANDS WILL APPLY AND YOU SHOULD LEARN/PRACTICE THEM‼️

Want some helpful tips with command and powerlifting in general? Shoot me a DM, I’d be happy to help💪🏻

@northland_fitness

#powerlifting #sbd #personaltrainer #coach #gym #informational #silly #deadlifts #squats #bench #duluthmn

Some extra views from my 3rd attempt squat and deadlift!! Can see the rare Connor celebration for each 😂

Shout out to @peakfitnessmn for extra clips!

Should have some sick pictures from the meet to share soon as well!!

Do you celebrate after hitting a PR? Or are you a celebrate in-silence type lifter?

This weeks Client highlight goes to
@hallekusterman ‼️

Halle completed my 12-week strength program about a month ago and had some damn good progress in that amount of time. This is the first time she’s had some structure to her workouts and first time truly maxing out on anything!

Squat: 135 lbs (most she ever squatted beforehand was 115). Also, has already beaten this and did 155 recently!!

Bench: 105 (prior to the program, 85 lbs)

Deadlift: 190 (prior to the program, 135 lbs)

Halle is determined to improve and get stronger. Coming from a past professional skate/snow boarder, she has a competitive spirit and can’t wait to show it during the upcoming challenge from @asnduluth !! She has also taken a liking to SBD, and wants to continue increasing those numbers.

Let’s give Halle a hell yeah🙌

Want to increase your strength and SBD numbers? Or just simply follow a structured program? DM and let’s chat💪🏻

@northland_fitness

#clientprogess #strengthtraining #personaltrainer #coach #powerlifting #duluthmn

2025 USAPL MN State Championship Recap✅

Finally so nice to be home for a meet and not drive 6+ hours. Had an amazing fan section of family and friends this time around at my old high school. Same as the past two meets, 8/9 with failing my last bench, with loading over 300 lbs for the first time. Only red lights of the whole day. Ended up 3rd place and earned a medal in the 110kg open and I gotta say it’s super cool looking.

Squat: Meet and ATPR 222.5kg/~490lbs (up from 430 last meet)

Bench: Meet and ATPR 132.5kg/~292lbs (failed 137.5kg/~302.5, but still up from 262 ish last meet)

Deadlift: Meet and ATPR 232.5/~512.5lbs (up from 451 ish last meet)

Thanks to @superior_strength_coach for another amazing prep and to help me set some more huge PR’s.

Thank you to all my family and friends who showed up to support me. You guys are the frickin best. Made it so loud in there, the energy was amazing. Thank you to those who sent me good luck messages and cheered me on elsewhere too!

And shoutout to @mgpowerlifting and @usapowerlifting for putting on a great meet and having a great venue!

This may be my only meet this year with how busy it’ll be and with my wedding in August. I may aim for an end of the year comp, but for now I’m going to set a new weight loss goal of 20-30 lbs and continue to get stronger💪🏻

Now I will be super lazy for the next week lifting wise and relax lol. My body hurts. Till next time🫡

The work is done‼️

After a long break and lots of traveling, all the Christmas cookies paid off and hit an all-time PR at 480 (5lb PR). And I got more in the tank 👀

Time to taper. See y’all in a week and a half 🫡

@superior_strength_coach
@northland_fitness

#squats #legday #powerlifting #personaltrainer #coach #duluth #mn

Small ATPR on bench this morning ✅

This was about 130kg/286.6 lbs, and you can see how much faster it moved than when I barely hit 285 6-months or so ago.

120kg/264.5 ish back of single RPE 7.5
110kg/242.5 ish 2 x 2 RPE 6

Very promising for meet day💪🏻

Squats are the last one to go before we taper off🫡

@superior_strength_coach

#benchpress #powerlifting #pr #personaltrainer #coach

Deadlift work is done ☑️

Very conservative peak and savin’ the big pull for meet day. Range for today was to stay in 470-480.

215kg/~474 lbs.
185kg/408 x 2 x 3
150kg/~331 x 2 x 2 paused

Shoutout to @torquesc in Woodbury for the great gym and great environment!

@superior_strength_coach

#deadlifts #powerlifting #personaltrainer #coach #usapl

3-weeks out, ya filthy animals 🎄

465, conservative RPE 8-ish single
405 x 3 x 3 RPE 6

@superior_strength_coach

#powerlifting #deadlifts #personaltrainer #coach #duluthmn

ANOTHER CLIENT HIGHLIGHT🚨

LETS GET TO IT‼️

@abbeysaralampi completed my 12-week strength program last week entirely by herself (minus maxing out), and set some PR’s at the end of it!

Squat: 230➡️235. Conquered her mindset of “not squatting low enough” and Improved depth to comp standards!

Bench: 135➡️150. Failed 160 (third vid) but I think we can hit that soon💪🏻

Deadlift: 225➡️255! A HUGE 30lb PR! No video unfortunately, and Conventional. Improved grip strength TREMENDOUSLY and it made for a huge help🤝🏻

Abbey finished out our maxout week by telling me she wants to compete in the mock meet next month! So we’re getting right into a meet prep this week with my help!

Give @abbeysaralampi a big HELL YEAH for the gains and wish her luck in the meet next month! Looking forward to seeing what she can do!🫡

@northland_fitness

#clientsuccess #clientprogress #powerlifting #strengthtraining #personaltrainer #coach #duluthmn

When you work with me, I want you to achieve your goals just as much as you. I am a resource you have access to 24/7. I truly care about you and what you want to achieve.

Don’t wait, start changing your life NOW!

#clientreview #personaltrainer #coach #duluthmn

Client shoutout‼️⬇️

Alison is back hitting PR’s! This past April, she was in a pretty serious car accident, and essentially lost the use of her left hand for months. We weren’t able to back squat in at least 2-3ish months, and only worked on unilateral movements on the upper body for quite some time. But her dedication and determination to get back to lifting heavy weight was unmatched.

Her main goal was to just be able to do her last PR of 140, but we hit 145! Then we tried 150, and even with a slight misgroove, still got back up! The last slide is her hitting 140 a week or so before her car accident for comparison!

Her next goal for squats is to hit her bodyweight which is not too far off from 150! Next week we’re peaking on deadlifts again, and then her first max out on bench press!

Let’s hear it for @frankcatstanza !!

@northland_fitness

#clientsuccess #clientprogress #squats #backsquat #personaltrainer #coach #bounceback #duluthmn

Everything was on-point today. 465 moving like a heavy opener/good second attempt. 10 lbs off from my current max 🤷‍♂️

Chasin’ that 500 lb squat.

@superior_strength_coach
@northland_fitness

#powerlifting #legday #gym #powerlifting #personaltrainer #coach #backsquat #duluthmn

Fun fact: @linkinpark was my first ever concert a few years before Chester passed. Will always be a special show to me.

Happy thumb day:

455 x 1 @ 7
425 x 3 x 3 @ 6 (more like a 7 cause my thumbs hated me)

Fun to try out @coldstorageperformance today! Awesome gym, check it out!

Reel blocker is Oliver stealing my spot when I went to the bathroom this morning.

@superior_strength_coach

#deadlifts #hookgrip #powerlifting #thumbs #personaltrainer #coach #duluthmn

Thought my heaviest squat since my last PR deserved its own post.

Hit 455 @ RPE 8. I thought it was a little overshoot after doing it, but watching it back, it definitely seemed about right. Just moved a little slower than usual on the way down.

Following that (both RPE 6-7ish):

405 x 2
390 x 4 (my 3rd attempt squat at last years meet LOL)

Reel blocker is me and my cuddle buddy sleepin’

@superior_strength_coach
@northland_fitness

#powerlifting #legday #squats #personaltrainer #coach #duluthmn

Early morning workout with the future wifey, ft. Oliver on a car ride back from canal👍

Blast of nostalgia going back to where I first started personal training! Could barely squat 315 when I worked at Essentia!

435 Topset RPE 7
395 x 3 RPE 6 ish
375 x 5 RPE 6 ish

Get out and vote and have a helluva Tuesday💪🏻

#squats #legday #electionday #vote #personaltrainer #coach #powerlifting #duluth

Client and Business Spotlight for @nothin2clever and @northernwatersfloat ‼️🚨

Liz just recently maxed out for the second time on squats and deads, and then for the first time bench pressing!

Squats: 15 lb PR with much better form, control, and depth! Really pushing through her sticking point after already doing a set @ 185. We tried 200, but went a little too fast on the descent. But now knowing what failing a squat feels like is a good thing to know!

Bench: First time maxing out! We hit 110 the first week with good depth, and then 115 with a little more room for depth the week after (after maxing out on deads lol).

Deads: HUGE 20 lb PR and joined the 225 club! Tried 230 but just couldn’t lock it out at the top! And wanted to save some room for bench.

Super happy with the effort and coachable-ness of Liz. While not training for powerlifting, she continues to be determined to lift heavy ass weight💪🏻

@northland_fitness

Liz is also about to open @northernwatersfloat here in Duluth! Here’s what she has to say about her future business!

“Dive into a world where safety, affordability, and rejuvenation float hand in hand!

Come chill in our cozy, roomy float rooms and pods, where the magic of floating awaits. This is your golden ticket to unwind, heal, bond, discover, and blossom!

Join our Monthly Float Club, grab some starter packages, or just dip your toes in with a single float session! 🧖‍♂️🧘‍♂️” - Coming SOON👀

#smallbusiness #shoplocal #duluthmn #personaltrainer #coach #deadlifts #squats #benchpress

NEW 3RM ON BENCH, 270 @ RPE 9🚨🚨

Previous one was 255 (from last week, up from 250), and my current 1RM is 285🫣👀

IM COMIN FOR 315😤

Was 275 there? Lmk what yall think. (I think I should’ve🙃)

Thanks for the spot @christianlatuszektraining

@superior_strength_coach
@northland_fitness

#benchpress #powerlifting #personalrecord #personaltrainer #coach #duluthmn

Missed dead’s last week, but felt great being able to move 435 for two sets! Finally almost back to “normal” feeling.

Happy Friday! Go listen to the full new I9K song now, you will not be disappointed ☠️

@superior_strength_coach
@northland_fitness

#deadlifts #powerlifting #gym #halloween #personaltrainer #coach #duluthmn

ANOTHER CLIENT SPOTLIGHT😤🚨

Today we got @_livboyd maxing out on her first ever lift! We started trap bar deadlifting at the end of July to start learning some more compound movements and her progress has been nothing short of phenomenal. When we started, deadlifting 100 lbs was quite the challenge. And here she maxed out at 220! And we haven’t had the need to use a belt yet!

We attempted 225 after but found her sticking point and got pretty tired! I’m very impressed with Liv’s progress and how coachable she is. She has lost 10 lbs since we started lifting heavier and eventually wants to get more into the powerlifting scene!

Let’s give Liv a “HELL YEAH”🙌

#clientprogress #clientsuccess #trapbardeadlift #coach #personaltrainer #duluthmn #hellyeah

CLIENT PR/SPOTLIGHT🚨

@emmy_oakley26 with her first ever conventional PR attempts, and CRUSHED IT. For those who don’t know, Emily is one of my online clients who trains in the twin Cities. This video is her last attempt @ 285!!!! She did 275 before that, but had room for more.

With just a little over TWO months since she first learned how conventionally deadlift, she absolutely nailed this. She doesn’t train for powerlifting, but loves seeing how strong she can get with barbell exercises! ALSO while being in a managed caloric deficit, she has lost another pound of fat and still getting stronger!

Emily’s next goal, is to get over 300 and hopefully join the 315 club next! Round of applause 👏

#deadlifts #personalrecord #pr #nutrition #fatloss #personaltrainer #coach #twincities #duluthmn #gym

So close stance squats were MOVIN’

405 x 3 x 2 @ RPE 7 ish. Gotta get used to it still.

Quads can finally get used on squats and they have definitely gotten stronger. First time squatting with my feet that close together, I’m excited to see how these progress.

@superior_strength_coach

Enjoy a wholesome Ollie reel-blocker

#squats #legday #powerlifting #personaltrainer #coach #duluthmn

Two Fails (510, 505), BUT, nailed an almost 8-second grind at 495🤷‍♂️

Hasn’t even been super long since I first pulled 505, so I’m not upset that it wasn’t there today. Can’t win em’ all! Still happy I can even deadlift 5-plates man.

Reel blocker is me after 510 barely moved.

@superior_strength_coach
@loscampeonesduluth

#deadlifts #powerlifting #failedattempt #personaltrainer #coach #duluthmn

BENCH PRESS TIME‼️

When it comes to powerlifting, the bench press is arguably the most intricate of the big three. So much so it’s hard to cover everything in a short reel, so here’s the big takeaways⬇️

1️⃣ LATS. LATS. LATS.

-You’ve probably heard a million times about having to engage your lats while benching. But what is it? We engage our lats by initiating scapular depression, or by pulling our shoulders into our theoretical back pockets and pushing our chest into the ceiling. We do NOT pull the shoulder blades together. Maintain this throughout the WHOLE rep!!!

2️⃣ Leg Drive

-Leg drive on bench pressing is crucial for bench, especially in powerlifting. Depending on the federation, you can have flat feet or can be up on your tip toes, which will effect where you apply pressure for leg drive. We want to maximize glute activation while thinking about driving horizontally across the pad of the bench back up into our traps (also why thoracic spine mobility is HUGE for bench pressing).

3️⃣ COMMANDS

-Bench commands are often overlooked compared to the other two lifts. Especially since it involves the most listening. After setting up and unpacking the bar, wait for the judges start command and initiate the press. Then, after the bar is motionless on your chest, you’ll get the press commmand, BUT when you successfully get it up, you must wait for the judges rack command before finishing. Why I just recommend a lifter to let the spotters take the bar after locking out the bench.

Want to learn how to make your bench press explode? Message me to set up a free consultation!

@northland_fitness
@umdbulldogpowerlifting

#powerlifting #backsquat #benchpress #deadlifts #personaltrainer #coach #duluthmn

Exactly 1-more year!🤍

It’ll go by so fast, but man I can’t wait

Enjoy a sneak peak at our engagement/save the date photos by the very talented @wskins 📸

See you next year Montana⛰️

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow us on Instagram

@wickstrengthandfitness

Welcome to Wick Strength and Fitness