This past weekend I had the privilege of being a part of Team USA at the Arnold Amatuer Strongman World Championships. It’s pretty cool to think about stepping on the field and competing against some of the best amateurs the world has to offer. I believe there were 35 competitors from 15 different countries. All the events were very heavy, as you would expect, and bordering on the limit of my abilities. Here’s how it went:
210 Pound Dumbbell Clean And Press For Reps
The dumbbell felt pretty good. I was consistently hitting 3 or 4 reps in training and was hoping for 5 or better at the show. I ended up locking out 4 but was unstable on the 4th so only credited with 3.
Continue With The Awesomeness...
What made you initially choose Nunn’s Performance Training?
My mom has worked out at Nunn’s for a couple of years now. She had always talked about how much she enjoyed the workouts & the people she works out with. After I graduated school & new that I would be back in the area working, I decided I needed to find a gym to join and start working out regularly. My mom had great results and positive things to say about Nunn’s, so I decided to join and start working on results of my own!
What have your accomplishments been so far?
I have definitely noticed an increase in my strength & ability to work out since I started in September. I have impressed myself with how much I have stuck to my workouts and continued improving week to week.
How has your success in the gym impacted your daily life? Continue With The Awesomeness...
Another day, another clinic! This time we were at Indiana State University for their one-day Strength and Conditioning Clinic. Since Jason was very familiar with where we were going and who we were going to be around all day, I had a good idea of what to expect. Even so, it was very well executed with a variety of speakers and topics. I was impressed!
Let’s get into it.
First up was David Feeley, the director for strength and conditioning Ball State football. He spoke on in-season training and what works for their team. He emphasized that, while you may have the best plan in the world, the Head Football Coach, the Head Strength Coach and the Athletic Trainer must all be on the same page when it comes to that plan. The ebb and flow of training in a demanding playing season requires a good deal of flexibility and the ability to completely throw away said plan and try a different one. (I think this is something every coach can learn from and relate to, myself included!) Continue With The Awesomeness...
Probably don’t hire the weekend certification guy…
One good way to make sure you keep accountable to that New Year’s resolution to get in better shape is to hire a trainer or coach. Hiring a trainer can be a very worthwhile investment that will help you stay accountable and get results faster and safer than going it alone. The problem most people face when hiring a trainer is finding one that is a good fit for them. It’s important to realize that fitness is one of the least regulated fields in the country. There is no governing body that says who gets to be and trainer and who doesn’t. Pretty scary, right? So given this, I’m going to give you 10 questions to ask when hiring a trainer. Continue With The Awesomeness...
Warming up (sometimes called movement prep by those who wish to be fancy) is the act of getting ready for movement. Warming up is critical for having a good training session.
Can you get by without one?
Can you get by with just doing some static stretches, bodyweight squats, and pushups?
You probably won’t die, but you may be inhibiting your awesomeness.
If your goal is to be a badass in the gym or on the field, then you’d better learn the why and the how of warming up!
Warm Up 101
A proper warm up will: Continue With The Awesomeness...
- Efficiently increase core body temperature (makes muscles move better)
- Activate the nervous system
- Increase adrenal hormones (gets you “woke up”)
- Decrease viscosity of synovial fluid (makes joints feel better)
- Lengthen, strengthen, stabilize, and balance muscles
- Prepare you for upcoming movements
Band Suspended Speed Bench
Playing around with this. The program called for 270, but when I tried it, my upper back would come up off the bench. So, I added the bands to give it a little extra weight at the top to slow it down.
8×3 315 with an average and monster mini band. It felt like about 200ish at the chest and all 315 at the top. The speed was good up until the 7th set, then fatigue started to set in.
Press/Chest Supported Rows
170 4×10; 1×12/80 5×10
Band Bi’s/Tri’s and Pullaparts
Ok, WordPress hates me and won’t let me put spaces between the quotes, so it makes it hard to read. But, trust me, there are some gems in there. Continue With The Awesomeness...
- “Everything you’ve ever wanted is on the other side of fear.” - George Addair
- “Mediocre athletes that tried like hell to get good are the best coaches.” – Mark Rippetoe
- “They can crack jokes. They can sit back and analyze and criticize and make all the fun they want. But I’m living my life, I’m doing it. What are you doing?” – Kai Greene
- “The road to nowhere is paved with excuses.” – Mark Bell
- “The more you sweat in training, the less you bleed in combat.” – Navy SEAL’s
- “No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
Worked up to 350 2×1
Worked up to 900 2x60ft
Bench Press/Pendlay Rows
360 x 4 x 2/290 x 4 x 5
360 x 1 x 9/”
Pleasantly suprised with how my bench is going!
Legs were a little sore from yesterday.
Pause Hang Cleans (below the knee)
Just working on getting under the bar fast.
155 x 5
200 x 5
245 x 3
265 x 2
290 x 1
310 x 1
335 x 1 – Was starting to get slow. I attribute it to yesterdays squats and deads. It may take me a week or two to acclimate
all one motion up to 295
195 x 2
245 x 2
295 x 2
315 x 1
335 x 1 – again felt slow.
Timed Band Lat Pulldowns/Band Bicep Curls/Band Pushdowns
5 x :30/15/15
I really need to get better at this logging thing. One of my goals for 2014 is to do a better job of keeping the website updated. I’m changing up my program a little for the time being. I’ve been having a hard time figuring out how to implement back squats in my training without crushing my recovery. I think I’ve finally figured out a way to do it. It basically ends up being a bastardized version of the Cube Method.
My training split will look like this:
Sunday – Events
Monday – Bench – regular Cube
Tuesday – Events
Thurdsay – Squats and Deadlifts – These will rotate through DE Squats/ME Deads, DE Deads/RE Squats, and ME Squats/RE Deads.
Friday – Cleans, Extra Log Work, any other areas of weakness.
We’ll see how this goes… Continue With The Awesomeness...