Posts tagged strength
This Is What I Do
a health and fitness blog
Awesome Power Clean PR today.
So proud of my Power Cleans today! My past full clean PR was 135lbs and today I completely beasted a 140 power clean. I’m stoked!
My friend Greg helped me out a ton with form and he suggested moving from a clean pull, to a high pull, to a power clean for the first few to get work on my pull.
It helped a ton! I also got a lot of encouragement from HolmesImprovements :)
Today was also my first day interning at MashElite so after my workout, I walked around and helped guide people through the warm-up, spotted, and advised the athletes training there. I am definitely going to learn a ton about lifting, coaching, and training for different sports this summer :)
- Body Weight Squat:
- 10 reps (+8 pts)
- 10 reps (+8 pts)
- Body Weight One-Leg Squat:
- 4 reps (+18 pts)
- 4 reps (+18 pts)
- Body Weight Lunge:
- 20 reps (+32 pts)
- Power Clean:
- 45 lb x 10 reps (+41 pts)
- 65 lb x 1 reps (+22 pts)
- 75 lb x 1 reps (+23 pts)
- 95 lb x 1 reps (+27 pts)
- 105 lb x 1 reps (+28 pts)
- 115 lb x 1 reps (+30 pts)
- 125 lb x 1 reps (+33 pts)
- 140 lb x 1 reps (+36 pts)
- New PR! :)
- High Pull:
- 45 lb x 1 reps (+22 pts)
- 65 lb x 1 reps (+25 pts)
- 75 lb x 1 reps (+27 pts)
- 85 lb x 1 reps (+29 pts)
- 95 lb x 1 reps (+31 pts)
- Front Barbell Squat:
- 85 lb x 5 reps (+61 pts)
- 100 lb x 5 reps (+67 pts)
- 115 lb x 15 reps (+93 pts)
- Barbell Bench Press:
- 105 lb x 2 reps (+47 pts)
- 125 lb x 2 reps (+54 pts)
- 135 lb x 2 reps (+58 pts)
- 140 lb x 1 reps (+48 pts)
- off of a 2 board. First time doing these off of a board. Man these make you feel really strong! :)
- Pull-Up:
- 10 reps || assisted || 45 lb (+19 pts)
- Not sure of the exact weight of the assist since I used bands but it felt like ~45 lbs help
- Lying Dumbbell Hamstring Curl:
- 5 lb x 10 reps (+10 pts)
- used a stability ball for leg curls
- Foam Rolling:
- 2:00 (+5 pts)
- 2:00 (+5 pts)
- Stretching:
- 0:05:00 (+2 pts)
- 0:05:00 (+2 pts)
Reads of the Week 3/12 - 3/18
Here are all the posts I enjoyed from fellow health & fitness bloggers in the past week. Enjoy!
Strength & Conditioning:
- Bosu? No Thanks, I Prefer to Get Results: bit.ly/xeufCt from Dean Somerset
- 5 Ways to Improve or Maintain Your Athleticism bit.ly/z25FHa from Jason Ferruggia
- Bench press technique: Should you keep your feet up? bit.ly/zPy7bi from Eric Cressey
- Good article about what to include in a warm-up: bit.ly/A6L3jO from Anthony Mychal
- 5 Proposed Tweaks to the Strength and Conditioning Industry: bit.ly/AxBuKS from Anthony Mychal
- Plyometrics: Science Says It Helps Your Sprinting: bit.ly/Ad66P8 from Breaking Muscle
- The Kettlebell Swing: Why It’s the Perfect Exercise: bit.ly/x1jkRW from Breaking Muscle
- 3 Strength and Conditioning Workouts with Kettlebells: bit.ly/zSBk9H from Breaking Muscle
- Strength Endurance for the Endurance Athlete: bit.ly/wGvvqa from Breaking Muscle
- Training vs Working Out: What’s the Difference? wp.me/p2djGc-1E from Garrett Perrella
- Monitoring Central Nervous System Recovery: bit.ly/y9yCAp from Charles Poliquin
Mobility:
- Here’s a Great 30 Minute Hip Mobility Routine: bit.ly/xacUIc from Eirik Forlie
- Here’s a great Wall Hip Flexor Mobilization Stretch with Eric Cressy bit.ly/xthSMB
- Active Voice: Does Acute Static Stretch Compromise Muscle Force? bit.ly/xAzYIT ACSM Sports Medicine Bulletin
- Benefits of Massage: bit.ly/zfVWWL from SAPT Strength
Nutrition/Diet:
- Benefits of Fasting: bit.ly/y7u0Eb from Mark Sisson
It isn’t bad to have a weakness. It is only bad when one doesn’t do something about it. That is the magic of strength and conditioning: find a weakness and make it better!
Cool push up and pull up freestyle workout.
Reads of the Week 2/20 - 3/4
Here’s 2 weeks of reads packed into 1 post since I didn’t post last week. Enjoy!
Training:
- Strength Training for Runners Part 2: jdstrength.com/?p=542 from Jeremey DuVall
- 15 Minute Complex for Great Gunz: ow.ly/9cdwe from John Romaniello
- Cyclists who add high intensity sprints to their training improve more than riders who didn’t: ow.ly/9lWcl
- Are Pull-ups THAT Essential? http://bit.ly/xxZsI2 from Eric Cressey
- How to maximize your workout while minimizing time in the gym: ow.ly/9lolQ from Rebecca Gerdon
- Can you target your lower abs? ow.ly/9qnFY from Jeremey DuVall
- How to Squat Low: ow.ly/9rkD3 from Charles Poliquin
- Conditioning 101: ow.ly/9rl0o from John Wendler
- Simple Squat Progressions: ow.ly/9rshm from Smitty
- Can too much steady state cardio induce hypothyroidism in women? ow.ly/9rslS from John Kiefer
- It’s Not About the Weight - Other Progressions: ow.ly/9qo0k Jeremey DuVall
- Kettlebell snatching tips: ow.ly/9qp6X from Neghar Fonooni
Nutrition/Diet:
- All About Carb Cycling: ow.ly/9adHK from Precision Nutrition
- Nutrition Triggers & Tips: ow.ly/9aelg from Nia Shanks
- Benefits of ZMA: ow.ly/9agAe via James Garland
- Top 4 Sports & Bodybuilding Supplement MYTHS: ow.ly/9ecXQ from Nick Tumminello
- The College Student’s Guide to Grocery Shopping & Healthy Eating: http://bit.ly/zDmkF8 from Jordan Syatt
- Top 5 Nutrition and Supplement Tips for Athletes with Dr. Jose Antonio: ow.ly/9fVHy
Cool variations of the plank. Never get bored!
Book Recommendation: "Which Comes First, Cardio or Weights?"
New book review!
I just finished reading the book “Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise” by Alex Hutchinson, Ph.D. and I LOVED it.
This book is awesome!!! It has all of the fitness, health, and nutrition myths that I’ve ever heard of (plus dozens more) and explains what “research science has–and has not– proven to be true.” I love this book for several reasons:
1) Interesting and Relevant
The best quality of this book, in my opinion, is that it is extremely interesting and applicable to everyone. Whether you are participate in endurance activities, strength activities, team sports, or are completely new to exercise, there is something in this book for you.
Alex takes common questions and myths about fitness, health, and nutrition, and answers them for you, all in one book. No more dealing with unreliable internet or magazine sources — Only real research studies are used.
(Source: iamanthonyhouse)
What Makes Your Muscles Sore?
This is my first blog post for Fit Campus! Tell me what you think!
I’m sure everyone knows the painful feeling of muscle soreness that appears a day or two after hard exercise, also known as delayed-onset muscle soreness (DOMS). The symptoms include strength loss, pain, muscle tenderness, swelling, and stiffness, but do you know what actually causes DOMS?
In previous years, it was thought that high levels of lactate were the cause of muscle soreness. The truth is that lactate does not cause muscle soreness and is actually a useful fuel source for the body, not a waste product. Plus, lactate returns to normal levels within an hour after exercise.
So what’s the real cause?
Once lactate was cleared of the blame, researchers believed that the soreness resulted from damage to muscle tissue. However, if this were correct, why would the soreness take 24 to 48 hours to appear?
It turns out that muscle damage is only part of the problem and the muscle repair process is what actually causes the pain we feel later on.
Reads of the Week 2/6 - 2/12
My favorite reads from the past week :)
Training: Diet/Nutrition: Read More ——>
Reads of the Week 1/26-2/5
Physical Health:
- The Limitations of BMI: ow.ly/8LbOJ
- For Healthy Wrists, Rotate Your Rows (or Chin-Ups, or Presses, etc.) ow.ly/8N77I from Harold Gibbons
Training:
- 26 Things I’ve Learned: Training Edition ow.ly/8Ld86 from SAPTstrength
- Strength Training Exercises for Runners - The Science and the Programming: ow.ly/8POCo from Jonathan Goodman
- What to do when you don’t like treadmills: ow.ly/8QfsD from SAPTstrength
- 10 Common Deadlift Mistakes: ow.ly/8RUwt from Lift Big Eat Big
- The Trap Bar Deadlift combines the best qualities of the squat and the traditional ow.ly/8Q7JF
- Why you need single-leg training in your life: ow.ly/8QfCz from SAPTstrength
- See Why Pulling > Pushing in your workouts: ow.ly/8OVqF from Harold Gibbons
- The Negatives of Aerobic Training: ow.ly/8SzG6 from Charles Poliquin
- 10 Reasons Why Endurance Athletes Should Include Weight Training: ow.ly/8Szvl from Charles Poliquin
- 7 Principles of Exercise Selection: ow.ly/8RVCj
Coaching:
- 101 Mistakes Personal Trainers Make - FREE EBOOK from bit.ly/xenj6A Jonathon Goodman
- What coaches and trainers can learn from Steve Jobs:ow.ly/8SOZX from Coach Kevin Carr
Mobility:
- Having trouble with your squat form? Try this excellent mobility drill: ow.ly/8QsqI from Mobilitywod
Diet/Nutrition:
- 12 Reasons You’re Not Losing Fat: ow.ly/8Pyob from Jason Ferruggia
Business:
- Huge Online Success Story: How John Romaniello Turned Fitness Expertise Into a 6-Figure Business ow.ly/8Q8J3
Miscellaneous:
- Out of the box thinking: ow.ly/8N5qw from Colin Pistell
via BodyThrive
101 Personal Trainer Mistakes and the Solutions to Each
This is an awesome and FREE eBook that Jonathan Goodman of The Personal Trainer Development Center is sharing.
The tips are awesome and very helpful. If you are a personal trainer or coach you should definitely give this a read.
Reads of the Week
Here are some of my favorite reads from the past week:
Training:
- T NATION | 6 Questions About Tempo Training: http://bit.ly/z88O67
- Powerlifts: The Squat vs. The Deadlift http://ow.ly/8JQ6m from Charles Poliquin
- All About the Bench Press: http://ow.ly/8JIYU from Jim Wendler
- Tips for Improving Your Speed and reducing Risk of Injury: http://ow.ly/8Jfi7 from SAPT Strength
- How to do a perfect push up http://ow.ly/8Jfab from SAPT Strength
- SAPT Exercise of the Week: Goblet Squat to Stepback Lunge from SAPT Strength
- Cardio Bunny? Stop It – Stop It Now!: http://ow.ly/8FL3Z from Sohee Lee
Diet/Nutrition:
- Intermittent Fasting 201: http://ow.ly/8JQDU from John Romaniello
- Is salt bad for you? http://ow.ly/8JCGA from Eric Cressey
- Why “bulking” and “cutting” is dead http://ow.ly/8FaIC from Jason Ferruggia
Physical Health:
- 2 Keys to Less Knee Pain: http://ow.ly/8JGWNfrom Mike Robertson
- Static stretching might not be so bad. Study shows static stretches <60 sec don’t diminish performance http://ow.ly/8EsdI from PEAKc
- 10 Musts for Healthy Knees: http://ow.ly/8ErcJ from SAPTstrength
Recipes:
- Cauliflower Curry Couscous Recipe http://ow.ly/8EpYV from Neghar Fonooni
Give these a read and let me know what you think
New: Reads of the Week
I read a lot of articles and blog posts from trainers, coaches, doctors, nutritionists, etc. every week and I learn a lot from them.
To spread the knowledge around, I’ve decided to add a weekly blog post with links to my favorite reads of that week.
Here’s this weeks list:
- The Importance of Building Mental Toughness in Your Clients from John Izzo
- Knowing When to Walk Away from JC Deen
- 11 Beginner Strength Training Tips for Women from Nia Shanks
- The Relationship Between Exercise & Inflammation and What it Means for Your Workout by Mark Sissan
- The Front Squat vs Back Squat Debate by Ben Bruno
- Vertical Jump Initial Testing: Is it All It’s Cracked Up to Be? by SAPT Strength
- Awesome Core Exercises by SAPT Strength
- Thoughts on Early Sport Specialization by SAPT Strength
- 21 Awesome and Inspiring Videos from the Past Week by Ben Bruno
- How to Keep Your Shoulders Strong and Healthy by JC Deen
- 2 Deep Squatting Tips and My 20 Rep Squat Experiment by Anthony Mychal
- 24 Productivity Tips for the Fitness Business Owner by Pat Rigsby
- Can You Train Yourself to Become a Morning Person? NY Times Tara Parker-Pope
I also post these on twitter as I read them so feel free to follow me: @rgerdon
