Julia Anto

julialadewski.com

Julia Anto, CSCS, is a coach to strength athletes, like powerlifters, physique competitors and crossfitters as well as recreational lifters and those seeking body transformation through muscle-building and fat loss. She takes pride in helping people from all walks of life to see and reach their full potential. Ladewski is a former Division I strength & conditioning coach from the University at Buffalo, where she worked with every sport on campus.

 
Week 3: Hypertrophy
Week 3: Hypertrophy
Week 3 of some hypertrophy... with some last minute adjustments
Week 2: Hypertrophy phase
Week 2: Hypertrophy phase
Week 2 of this phase under way.  This is different than my traditional hypertrophy work of just reps on reps on reps. I enjoy the change, and the challenge.  Probably stick with this for a couple more weeks and then transition into some more meet prep work.... after I figure out what meet I'm doing.  […]
Week 1: Hypertrophy phase
Week 1: Hypertrophy phase
Week one of some new hypertrophy work....
Off-season: Final S4 bench session
Off-season: Final S4 bench session
Some on the road training at the S4 and NBS Fitness.
Off-season PL: Heavy week + S4 deadlift session
Off-season PL: Heavy week + S4 deadlift session
Last weekend at the S4 compound was successful.... heavy sumo double on deads!
Off-season: Some heavier straight bar work for bench and squats
Off-season: Some heavier straight bar work for bench and squats
Feeling some heavier work again then few more weeks of off season before meet prep starts
3 day template for young H.S. basketball player
3 day template for young H.S. basketball player
A simple, effective template that increased his vertical 3.5 inches.
Off-season PL: New American press bar and 415 RB dead
Off-season PL: New American press bar and 415 RB dead
The American press bar got used as deload and to alleviate some wrist issues.... plus a pretty heavy pull that I haven't done in awhile.
Off-season PL: Pin press, cambered squat and a flashback
Off-season PL: Pin press, cambered squat and a flashback
Sometimes looking back can give you perspective....
Off-season PL: Plugging along, floor press and sumo deads
Off-season PL: Plugging along, floor press and sumo deads
Heavy sumo deads (video)... and letting go of what you can't control
Offseason PL: Still got the volume on my mind
Offseason PL: Still got the volume on my mind
Balancing PL and BB got me caught in between... but some lower volume work may be needed to recover
Off season training: Doing things I've never done (training and life PR's)
Off season training: Doing things I've never done (training and lif...
Benching 135x20 and Deadliting 225x20... and I'm doin' alright.
Off season training:  My circle may be small, but it's a strong one
Off season training: My circle may be small, but it's a strong one
And one of my favorite tricep exercises!!
Offseason training: With the bad comes the good
Offseason training: With the bad comes the good
This was a tough week. Physically - as the week went on, I was feeling it.  My right wrist still hurts to do a pushup and then everything else on my right side wanted to say "F you" as well. I know that means I need some soft tissue work done. By the time Saturday […]
PL off season: Shoulder blasts and fast-paced deload work
PL off season: Shoulder blasts and fast-paced deload work
Good week.  Short week.  Deload week.  Had some fun with a few things too. People have been asking me what my plans are... am I competing soon or what?  My response has been a bit up in the air. After the XPC Arnold, I needed some time to just train.  No schedule, no stress of […]
I don't want to be a 9...
I don't want to be a 9...
"We see you, and your life matters." - The motto of the Nines
PL training: Mid back/hammie torture
PL training: Mid back/hammie torture
Clients being awesome and some torturous training 5/5/5 training
PL off-season: Pin press, speed work and working deadlift weaknesses
PL off-season: Pin press, speed work and working deadlift weaknesses
Working weaknesses with pin presses and conventional block pulls... do the things you suck at.
PL Offseason: Are you b.s.'ing yourself? And a hip hinge fix
PL Offseason: Are you b.s.'ing yourself? And a hip hinge fix
Banded swings have been a hip hinge fix for my athletes
Lessons from 8 time Wimbledon champ Roger Federer
Lessons from 8 time Wimbledon champ Roger Federer
Parents, coaches, athletes... if I've said it once, I've said it a million times.
PL Offseason: Some variation exercises to try and a Prowler conditioning circuit
PL Offseason: Some variation exercises to try and a Prowler conditioning...
Getting a little creative this week at the new gym... but don't let the Prowler flu get ya
When motivation escapes you....
When motivation escapes you....
Training can be a chore when you hit a slump... don't let it linger
PL offseason: Moderate work with accommodating resistance
PL offseason: Moderate work with accommodating resistance
aka... bands and bands and more bands
PL Off-season: Can't win 'em all and a last minute trip
PL Off-season: Can't win 'em all and a last minute trip
Little trip to Pittsburgh for a little escape from life.
PL off-season: Rep work improving
PL off-season: Rep work improving
Just like life... one rep at a time
PL offseason: UGSS training at the S4 + bench PR!
PL offseason: UGSS training at the S4 + bench PR!
The right people make all the difference. #teammates
PL offseason: Why the "light" stuff?
PL offseason: Why the "light" stuff?
Training smart will give you longevity in the iron game.
Omaha Barbell Seminar: Takeaways for all
Omaha Barbell Seminar: Takeaways for all
Just a few of the many topics covered at OBGYM.
Do you know your own brain?
Do you know your own brain?
Can knowing differences between men and women, young and old really help your coaching?
PL offseason: Good upper week, not so good lower
PL offseason: Good upper week, not so good lower
A mediocre week... but a look at mid-training adjustments. Sometimes you have to veer off plan
PL Offseason: Heavier bench and camber bar squats
PL Offseason: Heavier bench and camber bar squats
Varied work outside of the main lifts... things coming together
Mother's Day Thoughts (Men, pay attention... women, you too)
Mother's Day Thoughts (Men, pay attention... women, you too)
A few words for the men.... oh you too, ladies, listen up.
PL offseason: Front squats vs back squats
PL offseason: Front squats vs back squats
One of the most important things to remember, no matter what your style of squatting
Sumo stiff leg deadlift: Video and technical cues
Sumo stiff leg deadlift: Video and technical cues
Variation of the stiff leg dead... try it sumo!
PL Offseason: Easy heavies! And squat fixes
PL Offseason: Easy heavies! And squat fixes
An entire week of good training?? YES!! Plus a few things that have helped with my squat transition.
PL Offseason: Week 6
PL Offseason: Week 6
"Patience is not simply the ability to wait... it's how we behave while we're waiting."
So you want to be a strength coach? Mentorship call
So you want to be a strength coach? Mentorship call
Your athletes want to work with YOU.
PL Offseason: week 4
PL Offseason: week 4
Some rep work on squats and a different way to set up accommodating resistance for squats
PL Offseason: Week 3
PL Offseason: Week 3
Week 3 with some speed work and some stiff leg hell and Shoulder Saver fun (videos)
Life is always now
Life is always now
Roadblocks happen. Sometimes overcoming them takes longer than we think. But Life is always NOW.
PL off-season: week 2
PL off-season: week 2
Week 2 of off-season done. Working in some squat variations and some speed work as well
PL Off-season: week 1
PL Off-season: week 1
Wow... that sucked... that hurt.... but that's exactly what I needed to hear. Thank you for being honest and having the balls to say that to me.
Post-meet: Week 2
Post-meet: Week 2
Feeling a few things out post meet, but getting ready for full on off season
Post Meet: week 1, Arnold friends and some mentor thoughts
Post Meet: week 1, Arnold friends and some mentor thoughts
Recent comps: March 4, 2017 XPC Arnold - Raw 132, (315/185/360, 3 PR's) Nov 5, 2016 NPC Midwest Gladiator Chicago - Women's Physique Sept 24, 2016 NPC Indianapolis Grand Prix - Women's Physique May 7, 2016 RPS Mid-Atlantic Powerlifting - Raw 132, Pro total Coach - Scott Paltos. Read back at previous training logs to […]
Mentor tip: Find your trademark
Mentor tip: Find your trademark
Who knew a high five would make this team work...
Can 10 year olds lift weights?
Can 10 year olds lift weights?
Start 'em young, but start 'em right....
XPC Arnold recap: The meet
XPC Arnold recap: The meet
PR squat, PR dead, PR total.... not a bad day
Don't do anything stupid....
Don't do anything stupid....
Its meet week... for the love... dont do anything stupid
Arnold prep: Week 11 (1 week out)
Arnold prep: Week 11 (1 week out)
Final real training week of squat and bench openers...
Arnold Prep: Week 10
Arnold Prep: Week 10
2 weeks out from the Arnold
Arnold Prep: Week 9
Arnold Prep: Week 9
More singles, inching up and some good accessories to try out
Just tryin' to stay healthy...
Just tryin' to stay healthy...
Grastons and cupping work (videos)
Not Giving a F***
Not Giving a F***
"The power of honesty cannot be overrated...."
Arnold Prep: Week 8 deload
Arnold Prep: Week 8 deload
Deload work for the week. Making sure well rested before the final push
Arnold Prep: Week 7 heavies
Arnold Prep: Week 7 heavies
Week 3 of this mini cycle of heavy work... GREAT week and 5 more to go.
Not nice things were said about me...
Not nice things were said about me...
... and I don't care.... but what if I did?
Arnold Prep: Week 6, supplemental days and front squat talk
Arnold Prep: Week 6, supplemental days and front squat talk
should a front squat be performed like a back squat?
Arnold Prep: Week 6 Squats and Bench
Arnold Prep: Week 6 Squats and Bench
Week 6 brings some more heavy singles....

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