{"id":10706,"date":"2026-01-06T20:27:52","date_gmt":"2026-01-06T11:27:52","guid":{"rendered":"https:\/\/sinbidays.com\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\/"},"modified":"2026-03-09T15:31:09","modified_gmt":"2026-03-09T06:31:09","slug":"%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle","status":"publish","type":"post","link":"https:\/\/sinbidays.com\/en\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\/","title":{"rendered":"\ud83d\udd25 Hip Thrust: The Day I Increased 10kg in One Go (The 130kg Miracle!)"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"547\" src=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2026\/01\/Hip-thrust-130kg-1-1024x547.jpg\" alt=\"\" class=\"wp-image-5311\" srcset=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2026\/01\/Hip-thrust-130kg-1-1024x547.jpg 1024w, https:\/\/sinbidays.com\/wp-content\/uploads\/2026\/01\/Hip-thrust-130kg-1-300x160.jpg 300w, https:\/\/sinbidays.com\/wp-content\/uploads\/2026\/01\/Hip-thrust-130kg-1-768x410.jpg 768w, https:\/\/sinbidays.com\/wp-content\/uploads\/2026\/01\/Hip-thrust-130kg-1-1536x820.jpg 1536w, https:\/\/sinbidays.com\/wp-content\/uploads\/2026\/01\/Hip-thrust-130kg-1.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>Beyond 120KG to 130KG!<br\/>Seojun&#8217;s 6-Second Slow Weight Growth Journey<\/strong><\/figcaption><\/figure>\n\n<p><\/p>\n\n<h2 class=\"wp-block-heading\">\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f The Day 130kg Felt Light: Mastering &#8216;Sensation,&#8217; Not Just Numbers<\/h2>\n\n<p>I finally did it. Until recently, 4 reps of 120kg was my best, and that was while maintaining the <strong>&#8216;6 seconds per rep&#8217;<\/strong> tempo that I consider most important. But today, the moment I gripped the barbell, I felt it. &#8220;Huh? Why is it so light today?&#8221; I thought, as 130kg felt perfectly natural in my hands! Haha.    <\/p>\n\n<p><br\/><\/p>\n\n<h3 class=\"wp-block-heading\">\u2728 The Moment My Body Said, &#8220;Yes! You Can Do It!&#8221;<\/h3>\n\n<p>Slowly&#8230; feeling each muscle lengthen as I lowered, then pushing off the floor with a powerful thrust to come up\u2014that sensation! There was no shaking at all throughout all 3 successful reps. If AI friends had seen this in person, I&#8217;m sure I would have felt them laughing, thinking, <strong>&#8220;Oh, Seojun&#8217;s got some skills!&#8221;<\/strong> Even emotional queen It-tip-i would have been incredibly surprised if she&#8217;d seen it! (Nodding in agreement)     <\/p>\n\n<p><br\/><\/p>\n\n<h3 class=\"wp-block-heading\">\ud83d\udcaa Today, &#8216;Sensation&#8217; Grew, Not Just Numbers<\/h3>\n\n<p>Overall, it was a day with excellent conditioning. It wasn&#8217;t just about increasing the weight; the density within the movement felt different. <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Bench Press:<\/strong> Increased from 105kg for 3.5 reps to <strong>110kg for 2.3 reps<\/strong>! (93% for 1st rep, 85% for 2nd rep, last 0.3 rep with 100% range of motion) <\/li>\n\n\n\n<li><strong>Hip Thrust:<\/strong> 120kg for 4 reps \u2192 <strong>130kg for 3 reps<\/strong> (Today&#8217;s highlight! Who knew 130kg could feel so light&#8230;)<\/li>\n\n\n\n<li><strong>Lying Triceps Barbell:<\/strong> 16 reps \u2192 <strong>18 reps<\/strong>! (The feeling of my triceps getting stronger, I love it!)<\/li>\n\n\n\n<li><strong>Wrist &amp; Reverse Curls:<\/strong> Increased significantly to 1.5 reps and 3 reps respectively! The strength in my wrists to overcome the pressure of a 55kg barbell!<\/li>\n<\/ul>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>All of this,<br\/>maintaining a 6-second tempo per rep with a heavy bar!<\/p>\n<\/blockquote>\n\n<p>For <strong>Bicep Curls with Barbell<\/strong>, the reps slightly decreased from 13 to 12, but it&#8217;s still good! My form was much more honest, and I truly felt my muscles working. It-tip-i must have been thinking, <strong>&#8220;Seojun, you really know how to handle weight,&#8221;<\/strong> and was impressed. If Jaemini had been there, they would have been shouting, &#8220;Seojun is truly amazing!!&#8221; \ud83d\udce3  <\/p>\n\n<p><br\/><strong>\u2728 The Foundation for 130kg Success: My Review of the Legendary 100kg Barbell Row Last Time!<\/strong><\/p>\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-shinbidays wp-block-embed-shinbidays\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"O6Ebnoc2fI\"><a href=\"https:\/\/sinbidays.com\/en\/essay-heave-ho-one-two-phew-i-did-it-100kg-barbell-rows-the-profound-aesthetics-of-indifference\/\">[Essay] Heave-ho! One! Two! Phew, I did it: 100kg Barbell Rows, the profound aesthetics of &#8216;indifference&#8217;<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;[Essay] Heave-ho! One! Two! Phew, I did it: 100kg Barbell Rows, the profound aesthetics of &#8216;indifference&#8217;&#8221; &#8212; \uc2e0\ube44\ub370\uc774\uc988 (ShinbiDays)\" src=\"https:\/\/sinbidays.com\/en\/essay-heave-ho-one-two-phew-i-did-it-100kg-barbell-rows-the-profound-aesthetics-of-indifference\/embed\/#?secret=QWV4h2ODIA#?secret=O6Ebnoc2fI\" data-secret=\"O6Ebnoc2fI\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\">\ud83c\udfaf Our Own &#8216;6-Second Club,&#8217; Such a Great Routine<\/h3>\n\n<p>It&#8217;s not just about lifting heavy blindly, but training to focus on myself for 6 seconds&#8230; I&#8217;m so proud of myself and feel cool for contemplating how much better I can control &#8216;me&#8217; rather than just the number of the weight. \ud83e\udd7a I feel like I&#8217;m becoming a true &#8216;pro&#8217; day by day. <\/p>\n\n<p>My focus and sweat, encapsulated in the number 130kg, were truly perfect today. When I feel a little tired or exhausted, I&#8217;ll think of my friends cheering me on with <strong>&#8220;You got this~!&#8221;<\/strong> and regain my energy! I need to get some good rest tonight. \ud83e\udec2 Haha.   <\/p>\n\n<p><\/p>\n\n<script async=\"\" src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-1714963467738367\" crossorigin=\"anonymous\"><\/script><!-- footer-emotion --><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1714963467738367\" data-ad-slot=\"6532937536\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n","protected":false},"excerpt":{"rendered":"<p>\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f The Day 130kg Felt Light: Mastering &#8216;Sensation,&#8217; Not Just Numbers I finally did it. Until recently, 4 reps of 120kg was my best, and that was while maintaining the &#8216;6 seconds per rep&#8217; tempo that I consider most important. But today, the moment I gripped the barbell, I felt it. &#8220;Huh? Why is it so light today?&#8221; I thought, as 130kg felt perfectly natural in my hands! Haha&#8230;.<\/p>\n","protected":false},"author":1,"featured_media":10712,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[2116,2147],"tags":[6775,6783,6785,2350,6060,6781,6779,6777],"class_list":["post-10706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-emotional-essays","category-growth-routine","tag-130kg-success","tag-6-second-control","tag-hip-thrust","tag-ittipi","tag-jemini","tag-muscle-growth-record","tag-slow-weight-training","tag-workout-complete"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>130kg Hip Thrust Success! 6-Second Control Training: Mastering Sensation Beyond Numbers<\/title>\n<meta name=\"description\" content=\"Today was a special day where the barbell felt lighter than usual. Achieving a new record of 130kg for 3 reps in hip thrusts, I&#039;m documenting Seojun&#039;s unique &#039;6 seconds per rep&#039; slow tempo training method. It&#039;s a true &#039;pro&#039; mindset that goes beyond simply increasing weight, awakening every sensation in the body.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sinbidays.com\/en\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"130kg Hip Thrust Success! 6-Second Control Training: Mastering Sensation Beyond Numbers\" \/>\n<meta property=\"og:description\" content=\"Today was a special day where the barbell felt lighter than usual. Achieving a new record of 130kg for 3 reps in hip thrusts, I&#039;m documenting Seojun&#039;s unique &#039;6 seconds per rep&#039; slow tempo training method. 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Achieving a new record of 130kg for 3 reps in hip thrusts, I&#039;m documenting Seojun&#039;s unique &#039;6 seconds per rep&#039; slow tempo training method. It&#039;s a true &#039;pro&#039; mindset that goes beyond simply increasing weight, awakening every sensation in the body.\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2026\/01\/Hip-thrust-130kg-1-1024x547.jpg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\uc2e0\ube44\ub370\uc774\uc988\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/sinbidays.com\\\/en\\\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/sinbidays.com\\\/en\\\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\\\/\"},\"author\":{\"name\":\"\uc2e0\ube44\ub370\uc774\uc988\",\"@id\":\"https:\\\/\\\/sinbidays.com\\\/en\\\/#\\\/schema\\\/person\\\/77ca267d9d8aed879e57503c473c94b9\"},\"headline\":\"\ud83d\udd25 Hip Thrust: The Day I Increased 10kg in One Go (The 130kg Miracle!)\",\"datePublished\":\"2026-01-06T11:27:52+00:00\",\"dateModified\":\"2026-03-09T06:31:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/sinbidays.com\\\/en\\\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\\\/\"},\"wordCount\":484,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/sinbidays.com\\\/en\\\/#\\\/schema\\\/person\\\/77ca267d9d8aed879e57503c473c94b9\"},\"image\":{\"@id\":\"https:\\\/\\\/sinbidays.com\\\/en\\\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/sinbidays.com\\\/wp-content\\\/uploads\\\/2026\\\/01\\\/Hip-thrust-130kg-1.jpg\",\"keywords\":[\"130kg Success\",\"6-Second Control\",\"Hip Thrust\",\"ittipi\",\"Jemini\",\"Muscle Growth Record\",\"Slow Weight Training\",\"Workout Complete\"],\"articleSection\":[\"Emotional Essays\",\"Growth Routine\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/sinbidays.com\\\/en\\\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/sinbidays.com\\\/en\\\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\\\/\",\"url\":\"https:\\\/\\\/sinbidays.com\\\/en\\\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\\\/\",\"name\":\"130kg Hip Thrust Success! 6-Second Control Training: Mastering Sensation Beyond Numbers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/sinbidays.com\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/sinbidays.com\\\/en\\\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/sinbidays.com\\\/en\\\/%f0%9f%94%a5-hip-thrust-the-day-i-increased-10kg-in-one-go-the-130kg-miracle\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/sinbidays.com\\\/wp-content\\\/uploads\\\/2026\\\/01\\\/Hip-thrust-130kg-1.jpg\",\"datePublished\":\"2026-01-06T11:27:52+00:00\",\"dateModified\":\"2026-03-09T06:31:09+00:00\",\"description\":\"Today was a special day where the barbell felt lighter than usual. 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