Operation Get Strong & Sexy: Week Three

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Welcome to week 3 of Operation Get Strong & Sexy. In case you missed the first two weeks, click HERE and HERE to see what this is all about. Basically, my clients Erin & Sammie decided to set a date for a powerlifting competition (now 4 weeks out). Though they’ve done bodybuilding training and competed in bikini competitions, they’ve never competed or trained for a powerlifting competition. We’ve decided to film and broadcast our journey. We are training at Revolution Training System in Tempe, Arizona – a badass gym as you can see.

Highlights for this week were:

  1. Improved form (Erin less knee valgus during squats, Sammie better knee valgus and leg drive during sumo deadlifts)
  2. New assistance lifts employed (back extensions, barbell glute bridges, pause squats, military press, inverted rows, good mornings)
  3. PR-city!
  4. Erin got PR’s in all 3 powerlifts. On session six she hit a 135 lb squat, 165 lb deadlift (she’s even stronger with sumo), and 95 lb bench
  5. Sammie also got PR’s in all 3 powerlifts. On session six she hit a 205 lb squat, 255 lb deadlift, and 95 lb bench
  6. Session 5 was on Tuesday and Session 6 was on Thursday, so the girls were still sore and beat up a bit on Thursday
  7. They’ll get a much needed four days off and will be recharged for week four

Here is the footage for week three:

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Please Take this 13-Question Poll

Hi Fitness Peeps!

Sometimes I wonder about my readers and I want to know more about you. I’m very curious to see the results so please take the time to complete this. Feel free to leave comments as well as I’m sure my questions/answers aren’t comprehensive. It isn’t feasible to include every exercise in existence and every variation of all the good exercises, so just answer to the best of your ability. You might need to read THIS article if you don’t know the difference between mechanical tension, metabolic stress, and muscle damage. I will post the results early next week. Thank you!

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New Research: The Glute Max is Really Good at Stabilizing the SI Joint

Low back pain is a bitch! Previous literature suggests that up to 30% of incidences of low back pain could in fact stem from the sacroiliac (SI) joint. I wrote about the SI joint a year and a half ago in a blogpost titled, The Sacroiliac Joint Takes a Beating. If you haven’t read this yet, I recommend you do!

Nevertheless, a recent paper has emerged that sheds more light on the critical role that the gluteus maximus plays in stabilizing the SI joint. The article was published in the Clinical Journal of Biomechanics and is titled, “Anatomy and biomechanics of gluteus maximus and the thoracolumbar fascia at the sacroiliac joint.” Click HERE for the Pubmed link, but I’ll paste the abstract below:

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The B & B Connection: Episode 2 – HIT Training vs. Higher Volume Training

Hi Fitness Folks!

Welcome to the second episode of the B & B (Bret & Brad) Connection.

Brad Schoenfeld and I are going to be recording a 30-minute podcast each week where we discuss muscle science and anything else we feel like rambling about.

The key is to keep it to 30 minutes so you don’t feel overwhelmed. Two weeks in a row we kept it at 30 minutes!

Audio Player

 

 

Click HERE to download the MP3 file

Links

Here are some links that are associated with the podcast:

High intensity training

Intensity; in-ten-si-ty; noun. 1. Often used ambiguously within resistance training. 2. Is it time to drop the term altogether?

Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes

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