Over here just trying to sweat out all the deadlifts from the weekend 😂 One more week left in the open, what do you guys think this one will be??
Started training today working up to a tough single hang power clean from the blocks and ended here at 230lb. Followed by these amraps
1 min row
1 min AB
Rest 2 min
2 min - 12 air squats + 6 pullups
Rest 2 min
1 min row
1 min AB
Rest 2 min
2 min - 6 box jump step down 24” + 2 ring mu
Rest 2 min
1 min row
1 min AB
This movement can do a lot of things:
✅it can cause pain
✅it can relieve pain
✅it can teach the RDL
✅it can be therapeutic
✅it can teach the squat
✅it can teach the deadlift
✅it can teach core bracing
✅it can stretch the hamstrings
✅it can help reintroduce lifting mechanics
✅it can provoke or desensitize neural tension
✅it can teach separation of lumbopelvic mechanics
✅it can help reinforce mobility and corrective work
✅it can be extremely challenging for some to learn
🥑It’s called the hip hinge. Context is everything.
⤵️Let me know if you think of any other things it can do. I’m sure I missed a ton.
CARBOHYDRATES: The GOOD, the BAD and the UGLY
GOOD: Carbs are tasty 🌯🌮🥙🥪🍝🥨🥖🍚🎂🍩🍯, are your bodies primary energy source and help with building muscle and recovery
BAD: If you are overweight your body DOES NOT use carbohydrates properly. This is termed insulin resistance. When you eat carbohydrates (even if they are healthy) your cells are RESISTANT to the hormone insulin which is produced to be released into the bloodstream and shuttled to the cells for energy. THIS MEANS elevated blood sugar in the blood and elevated insulin levels which send signals to the body to store FAT in the adipose tissues. 🍎🍐🍊
UGLY: Leads to type 2 diabetes and other health related problems. Your pancreas has to work overtime to secrete all the excess blood glucose out and with years and years of carbohydrate consumption your body stops producing insulin to control the blood glucose and bam 💥 🌽🥞🌭
The SOLUTION: Lots and lots of monounsaturated and polyunsaturated fats, meat and vegetables will have you losing 20lbs faster than you can blink 20 times 😉 FIND FOODS YOU LOVE, THAT LOVE YOU BACK! Lose the weight, build some muscle and get active and soon you can start enjoying more tasty carbs without all The adverse affects
Nutrition too confusing? Or need guidance figuring out what to eat and how much for your goals? DM ME and I will be your Coach 😅
Things I'm celebrating today:
1) I've put on 8lbs and feel strong and magical
2) I pr'ed my clean and jerk again tonight. I haven't made any progress on this lift in years until a few weeks ago and I fully expect more in the next weeks
3) I also pr'ed my 2RM front squat tonight
4) I have people I'm excited to see every day who make me feel like I belong (even when I'm quiet and grumpy and surly and ridiculous)
Well what great way to PR at my home gym this morning at The Garage 115kg/253lbs before I head to Miami! you can't see those lil reds. Tracing back roots here as I try to recall @aysesukola queuing me. Wish you showed up 20 min earlier haha I'm Rusty but I'll be back. Followed by a good ol 30mim emom.
3PC 1st 10min 185lbs
2nd 10min 205lbs
3rd 10min 225lbs
Anyone know a good video editing app?
Training Tip Tuesday! The movement today is the power clean. Although I could spend a very long time on this movement, I want to give you three quick tips you can apply right away. First, if you’re really struggling with the movement, start from the hang position and work your way down. Second, think about jumping as you pull the bar so you can utilize your hips to pull the bar. Lastly, work on your catching positioning being the same as your front squat with high elbows. Enjoy!
4x4 RDL’s at 220lbs
Aside from the blanket reason for performing this exercise: Increase posterior chain strength, there are a couple other reasons I’ve always liked this exercise.
▪️Improve hamstring resiliency (as a hip extensor) -
▪️Increase pelvic/knee stability (it’s very common to see pelvic shifting/rotation and knee internal rotation/adduction in individuals performing an RDL)
| 18.2 Redo |
This was my first time redoing an opens workout, and I’m glad I did. I shaved 32 seconds off 18.2, and I lifted a cheeky 1kg more in 18.2a 🐒
That’s a new Power Clean PR @86kg 🙊
90kg ✖️ Needed to do it, for me, and I’m feeling satisfied and accomplished.
Thanks for judging me on this fine Monday morning @jennyk2306 🌻
After looking at times over the last months, I've identified that when I have some near-max strength work, my times up to 30m are definitely better. As such, heavy deadlifts, concentric squats, Olympic derivatives and bench have been brought back in. Current weight room goals are to beat my maxes of 515lb deadlift, 300lb clean, 345lb bench, and hit a concentric squat of 500+ (I've got no previous max to go off of). Now, while some people are emotionally attached to using or not using single leg strength work, I say keep things simple and safe by using a bit of both. Neither is very specific considering they're slow and you don't go anywhere during the lift, so ultimately use what stimulates the body and doesn't get you hurt.
I hit 3x120m at 80-90%, near max deadlifts, and pretty heavy cleans cleans. The next day I matched my PR 10m->30m split. One might get triggered into yelling "BUT WHAT ABOUT YOUR CNS", to which I respond, what about it?
Terms like CNS fatigue (and other buzz words) are concepts we see as sacred cows, yet nearly none of us actually understand what they really mean on any level of complexity beyond the understanding of the acronym itself. Knowing a term does not confer understanding of the term and it's implications for a complex organism like the human body.
Research shows that central fatigue is more a result of long duration ENDURANCE work, not high intensity short duration work like we have been led to believe.
Recently, more research has been done on the topic, looking at differences between maximal strength and power training on fatigue indicators. 24hr post training, max strength work induces mainly peripheral fatigue as a result of increased lactate presence, temporarily reducing force output. Power training showed no significant decrease in contraction force at 24hr post training, indicating minimal fatigue.
Consider this when planning your training, and don't placebo yourself into feeling tired just because you think you should be, based on a faulty conceptual understanding.
If you feel good - train hard. If not, train light or rest. It really can be as simple as that.