Hi Fitness Friends! I have 10 random things for you today.
1. New Website
As you can see, I finally changed around my website. I hope you like the new design. I think I’ve solved the popup issue as well (I received many emails informing me that my popup was freakishly annoying). It may take me a while to fix things, but I do listen to my reader’s concerns!
2. New About Me Page
I also created a new About Me page. This page contains links to all of my best articles, and they’re categorized into various topics. I hope you like that too.
3. Reconsidering Posting My Training Women Article – What Do You Think?
I’ve been jotting down notes for the past several months in regards to the differences between training men and women. I have 100 observations and would like to post it, however from past experiences I’m pretty sure that a certain number of women would find it to be offensive. I would be sure to mention that these are generalizations and there are of course many individuals who are exceptions to these generalizations, and I think many trainers and coaches would appreciate the attempt at providing honest feedback. However, I don’t want to upset people, or to have to defend my intentions. What do my readers think – should I post it or leave it be?
4. BCSC Back in Action – Sort Of
Charles Staley and I recently moved all of my equipment to the place we’ve been training at for the past 6 months. We just need to finish setting it all up and it’ll be good to go. Having moved my strength training equipment so many times over the past six years, I welcome the day where I never have to do it again. But it’s always nice to enjoy the fruits of your labor – in this case I can’t wait to perform reverse hypers again on a regular basis. Reverse hyper – I’ve missed you!
5. Two Months til My First Powerlifting Competition!
In two months I’ll be competing in my first powerlifting comp. I’m very excited! It’s a raw, natural competition, and they’re very strict on squat depth. I’m shooting for a 400lb squat, a 300lb bench, and a 600lb deadlift in the 219lb weight class, for around a 1,300lb total. I was a bit disappointed – a few days ago I tested my strength and squatted 365, benched 290, and pulled 535 for a 1,190 total. In the past couple of months I’ve squatted 390, benched 290, and pulled 550. So in the next two months I need to put 10-35lbs on my squat, 10lbs on my bench, and 50-65lbs on my deadlift. I have a solid plan, so I hope it works. Wish me luck!
6. Kellie Davis Sets Hip Thrust PR at 365lbs!
Check out Kellie Davis here hip thrusting 365 with excellent form! Some strong glutes on this woman!
7. Innovative Hamstring Exercises
I was sent this video on Facebook and I told the sender I’d post on my blog. I like seeing innovative things!
8. Quick EMG Review: Training the rotator cuff trains the scapulothoracic muscles
Click HERE for some cool graphics detailing the EMG activity of various rotator cuff and scapular muscles during common rehab/prehab movements. Thanks to Greg Lehman for this!
9. Female Figure/Bodybuilders and Leg/Glute Training
Here are some vids that I stumbled upon of various women training legs/glutes. Though I feel that these women could improve their training in various ways, it’s important to notice the style and manner in which they train.
10. Proper Reverse Hyper Form
Here is Karli performing 15 reps on the reverse hyper with 50lbs. Notice the lumbar spine stays pretty still throughout the exercise; it doesn’t go into too much flexion at the bottom or hyperextension at the top. Also notice how she absorbs the eccentric loading and reverses at the bottom of the movement – this makes the exercise much harder!
And that’s all for today fitness friends! I hope you have a great week.