235 x 4
270 x 2
320 x 3
485 x 5
560 x 5
635 x 5 – wasn’t feeling that great on this day, so I just did the bare minimum and went home.
270 x 5
320 x 5
350 x 5
185 x 5/160 x 5 each
210 x 5/160 x 5
240 x 6/”
Three Way Shoulder Raises 5 x 10 each way
165 x 4
200 x 2
215 x 2
Rear Foot Elevated Split Squats x 5each/Vertical Pallof Press x 10 each
225lbs for 5×5 – After watching videos of my 400lb farmers last week, I think I need to work on my single leg strength and lateral stability. I was wobbling quite a bit from side to side. Continue With The Awesomeness...
Sunday was my first day back training events since Nationals. While I don’t know the weights for the Arnold yet, I do know the events so I’ll start there and just take an educated guess.
I didn’t actually have a great deal of time to train, so here’s how it went:
80 x 10
130 x 2 each arm
150 x 1 each arm
180 x 1
200 x 1
230 x 1
Farmers’ Carry x 60ft
200 per hand
250 per hand
290 per hand
340 ” ”
400 ” ” x only made it about 25ft
195 x 5
245 x 5
275 x 3
305 x 3
345 x 1
345 x 1 Continue With The Awesomeness...
This past weekend, I competed in the North American Strongman National Championships in Denison, Texas. I was pretty happy with my placing, but I’ve got some obvious areas of needed improvement. I was feeling pretty stiff today, so I thought I’d go to the gym and just do some light recovery work to get the blood flowing again.
Lots Of Foam Rolling And Lacrosse Ball Work
I pretty much hit every major muscle group. Everything was pretty tight, but seemed to get better the longer I did it. After about 20min of rolling and warming up, I felt pretty good.
Barbell Complex 5 Rounds @ 90lbs
Clean Grip Snatch x 5
Hang Clean x 5
Front Squat x 5
Push Press x 5
RDL x 5
Bent Over Row x 5
Rested 1min between rounds. Again, the goal was just to get some blood pumping. Continue With The Awesomeness...
I competed in Nationals this last weekend in Denison, Texas. Here’s how it went:
325 Axle Clean Once, Then Press For Reps
In training, I’ve been hitting between 6-8 reps. I hit 7 here. I think this tied me for 5th place.
Wheelbarrow Load Medley
This was aweful! We had to carry a 230lb keg 75ft and load it to a wheelbarrow, carry a 250lb keg 50ft and load it, carry a 270lb keg 25ft and load it. After that, you had to push the entire apparatus 75ft back. This was definitely a gasser. The biggest problem for we wasn’t the weight, it was just running out of air. Thinking I had time to drop and regrip about 10 feet from the finish, I did and ran out of time. I finished the event 10ft short.
Continue With The Awesomeness...
Ethan has been working out at NPT for over a year now. Here’s what his mom has to say about him!
What made you initially choose strength and speed training at Nunn’s Performance Training?
Ethan didn’t get a lot of playing time as a freshman and we all decided that he needed to be more agile.
Nunn’s was recommended by our very good friends the Hartz family as Jason and Val had helped the Hartz’s son.
What have Ethan’s biggest accomplishments been on both the field and weight room?
Ethan went from sitting the bench his freshman year to starting his sophomore year and starting sectionals. He has also seen his vertical increase a significant amount. In our opinion Ethan’s greatest accomplishment has been in his health. Ethan has, with Jason and Val’s guidance and help, lost a significant amount of weight, become more limber and flexible. Continue With The Awesomeness...
When a potential client walks through my door, the first thing I do is an evaluation. During this evaluation, we do a FMS, PAR-Q, and set goals. During the goal setting part, I usually try to dig a little into their motivation behind starting a fitness program. Why did they call me? Not just me personally, but why did they decide to try fitness in general? Why now?
In the industry, we have what’s called a “triggering event”. A triggering event is one, singular thing that made the person decide to get up and get started. It’s that “OH, S**T!!” moment. Sometimes it’s a pair of pants that don’t fit. Sometimes it’s a relative passing from a preventable illness. And sometimes, it can be a doctor telling them they better do something. Regardless, everyone has a triggering event. What was yours? Continue With The Awesomeness...
What made you initially choose Nunn’s Performance Training?
My dad has worked out with Jason for several years. About 2 years ago he decided to offer a fitness program through his business, and as an employee of the family business, I got to take advantage of the plan. I wasn’t seeing the results from aerobic classes that I wanted to see and decided to give strength training a shot.
What have your accomplishments been so far?
Even though I haven’t seen a big change in the number on the scale, I’ve seen a big change in my body. I wear a smaller size, and get lots of comments on “the amount of weight” I’ve lost. Just goes to show it’s not about the number on the scale. Plus, I can do a chin up on my own and I’m pretty sure I can deadlift more than my husband. Continue With The Awesomeness...
The Valsalva Myth
It’s pretty common to hear some uneducated trainers tell their clients they need to “inhale on the way down, and exhale on the way up”. The thought behind this is they will better be able to control blood pressure during the lift and lower the risk of a cardiovascular event during exercise. Here’s the problem, when you exhale during a lift, you destabilize the spine and other structures surrounding the torso. This makes you weaker and way more susceptible to an orthopedic injury. The practitioners who perpetuate this myth are both overestimating the occurrence of cardiovascular events in exercise and underestimating the occurrence of orthopedic injuries and exercise. People are much, much more likely to suffer an orthopedic injury than a cardiovascular one. Matter fact, the CDC states that you are 94 times more likely to suffer an orthopedic injury in sports than a cardiovascular injury. Keep in mind this statistic was including all sports, not just lifting weights. Continue With The Awesomeness...
Started training events for nationals on Saturday. Here’s how it went:
Axle Clean Once Then Press For Reps
140 x 5
200 x 5
240 x 5
270 x 5
320 x 5 – felt pretty easy. I should be well over 10 by contest time.
Worked up to 700 x 50ft. Fast and easy
315 x 5
405 x 5
505 x 5
605 x 5
705 x 3 – had trouble with footing
805 x 5 – felt good. This was in just a belt and wraps
Keg and Frame Carry Medley
Did this just to get in a little conditioning.
2 rounds of:
200 keg x 50ft
250 keg x 50ft
575 frame x 50
Was gassed after second round. This is a huge area of needed improvement for me. Continue With The Awesomeness...
Axle Push Jerk
The event at Nationals is a 320 clean once, then press for reps. I’ll be doing some work in the gym, out of a rack, to work on improving my numbers.
140 x 10
190 x 5
230 x 5
265 x 5
305 x 5
345 x 6 – Felt pretty good about this. But, it’ll need a huge improvement for October.
140 x 5
180 x 5
205 x 5
230 x 5 – ran out of time
Power Cleans – Catching as high as possible
155 x 5
200 x 5
235 x 3
270 x 2
310 x 2 – reeeeaaaallll slow today for some reason.
Speed Hang Snatch
140x6x2 with 30sec rest – also very slow
135 x 5 Continue With The Awesomeness...