In the moment it’s tough to tell yourself “when you fail, you learn” and something good will come from it. But it’s true, and there has been a lot of that this year. In and out of the arena. #constantlygrowingandlearning
Testing week for me this week - assessment session 2 in the bag.
Pull ups, Back squat, sumo Deadlifts, bench press, pendlay row and overhead press. 💪
Reason for testing?
To see how much progress you're making and to get your programming dialed in properly.
You can't manage what you don't measure.
The Booty Lab is coming back soon! Who’s ready?
What is Booty Lab you ask? It’s a glute specialization program that FitClub offers that helps lift, shape, and strengthen your booty using the greatest most effective glute training techniques. We use barbells, booty bands, cables, and a plethora of other implements. All of which are tested and inspired by the Glute Guy himself, #brettcontreras
A workshop covering the @harder_to_kill
Becoming harder to kill isn't about being some ninja super hero that can save the world against the zombie apocalypse.
It's about focusing on being healthy and being able to take care of business if the situation ever arises.
How many serious diseases are a direct result of being overweight and living a poor lifestyle? How many people, of all ages, do you know struggle with joint pain? How many people do you know that wouldn't be able to run half a mile if there was an emergency, or have to lift something heavy, drag something or climb over something?
Even if we scale it back a bit and look at every day life, ask yourself - is your lack or health, mobility, strength and fitness levels allowing you to enjoy life to the fullest? .
Are you fit enough to play with the kids or grandchildren? .
Is your poor food and lifestyle choices making you ill and lethargic?
As you get older, are you going to have the stability and mobility to prevent a fall, and if not are you fit enough to recover properly?
This may seem irrelevant to you at the moment, but years or inactivity and a poor lifestyle will catch up with you quicker than you realise, the good thing is that you can take action today, right now. You don't need to wait.
Over the past few years my training, and sessions I deliver to the guys focuses on being generally healthier, fitter and stronger. We will never be the strongest about, never be the leanest, never be the quickest to run a half marathon but I know for a fact we all have a focus on eating well, moving better, developing strength and conditioning. The guys are 'fit' enough to enjoy their life and can take care of business should they situation arise.
The Workshop will involve you getting stuck into some work, putting the theory into practice.
Cost of the workshop will be £50 which also includes a full 8 week training programme and food guide for you to access after the workshop.
It's only Monday, and it's already been a stressful week at work! Training keeps me going!
Squats just felt heavy today. I was a little hesitant during what ended up being my top single. I wanted a sub max effort 515lb, but it wasn't in the cards today.
That said, my bench was flying today. I was able to get tighter under the bar this week. Big difference from last week!
Lastly, some sloppy rows for 8s #cardio
Squat 455lbx1, 475lbx1, 495lbx1, 385lbx5x5
Bench 345lbx1, 360lbx1, 375lbx1, 295lbx5x5
Rows 205lbx8, 225lbx8x2
#StartingStrength #BarbellMedicine #powerlifting #strengthtraining #training #squat #squats #welookdown #benchpress #bench #garagegym #easydoesntwork #hardertokill
Got out a little late and was a little low on energy, but I powered through and got my run in. Tried not using my watch and just run intervals that felt good and well it did not feel good haha but I still finished it, next time I will track my intervals closely. #keephammering #running #hardertokill
The USPA is joining up with the long running and well established Kentucky Muscle Strength & Fitness Extravaganza! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This event will take place at the Kentucky International Convention Center on Saturday Oct 20, 2018! Registration is already open for this push/pull, bench only and deadlift only event where state and national records will be on the line!⠀⠀⠀⠀⠀⠀⠀⠀⠀
Get signed up today at www.uspaeast.com and check out www.kentuckymuscle.com for all your news and information about the upcoming event.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#uspaeast #iplpower #uspapower #hardertokill #layneperformance #uspaaffiliate #intenseattire #conqueringtheplatform #ketuckymuscle
I enjoy sharing our police training techniques and the conversations that come from it. Two things to remember: 1) Law enforcement techniques for the field will differ slightly from those done in a sport setting. 2) It’s ok to agree to disagree and be civil about it! We all share the same purpose of returning our warriors home to their families safely after each shift!
"My biggest piece of advice I can give you right now is to get better at everything you hate or are not good at"
What if there was a way to always get a great workout? A challenging workout that gets results, but is fun and never boring?
A fitness program that makes you better every day... feeling better, looking better, getting stronger and more confident,
while most people are going the opposite direction... weaker, softer, and blah.
You never dread going, and when you didn't go, you would feel horrible not just because you missed your workout, but because you missed your fitness pals, your crew, your tribe?
This is FitClub!
Expanded list of events...January 2019 dates have been confirmed!⠀⠀⠀⠀⠀
25-NC States, Raleigh, NC-Sold Out⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
15-Iron Asylum Classic, Virginia Beach, VA-Sold Out⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
29-6th Bar Fight, Fairmont, WV⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6-Hickory Classic, Hickory, NC⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
13-4th VA States, Lexington, VA⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
20-Kentucky Muscle Strength Extravaganza (push/pull), Louisville, KY⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
27-Monster Ball Massacre, Florence, KY⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3-MD States, Frederick, MD⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
17-NOVA Drug Tested Fall Classic, Vienna, VA⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1-KY States, Louisville, KY⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
8-WV Drug Tested States, Fairmont, WV⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
15-Spark Tobacco Road Open (drug tested), King, NC⠀⠀⠀⠀⠀⠀⠀
5-4th Raleigh Ruckus, Raleigh, NC⠀⠀⠀⠀⠀⠀⠀⠀⠀
12-3rd TN Open, Oak Ridge, TN⠀⠀⠀⠀⠀
26-2nd Piedmont Power Showcase, Charlottesville, VA⠀⠀⠀⠀
23-Raw Collegiate Nationals, Ohio University⠀⠀⠀⠀
Details and registration at www.uspaeast.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#uspaeast #iplpower #uspapower #hardertokill #layneperformance #uspaaffiliate #intenseattire #conqueringtheplatform
Pride is the killer of progress. .
Think about this with me. Silence everything else because you are about to have to get honest with yourself about you and sometimes that is tough. .
Its often right when we begin to feel like we've got it figured out that we end up learning that we don't. There nobody officiating your life to tell you when you are making decisions out of foolish pride. The real truth is we have to figure that out on our own and make the choice to be humble. Pride and arrogance may seem big but they are empty. .
I remember the way I thought about myself just before getting shot as a cop. I was prideful. I knew that I was the toughest guy out there. I knew I was a bad ass. And then in 8 seconds I wasn't. .
Pride comes, then a crash
I remember after I started my gym I was humble because it was just after the shooting but it didn't take long for me to think I was large and in charge again before a few I called friends left and successfully took 1/4 of the gym members in their group exodus through deceit. .
Pride comes, then a crash
How often do we each make decisions based off of pride and we don't even recognize it? .
"I'm gonna do the workout heavier because I used to be stronger 5 years ago and I'll come right back." ,Even though you are 50years old now and have had a shoulder and knee replacement. .
"I don't need to read that book or talk to someone about overcoming anxiety. I can tough it out my own way."
"I don't need help wth my PTSD, people will think I'm weak. I'll lose my badge and gun."
Pride comes, then the crash. .
Please don't let pride get you injured. Please don't let your pride keep you from a full life. Please don't let pride keep you from getting help. Please don't let pride take your life. .
Pride, like everything else is a choice. .
"The proud may sound strong when facing a mountain in their life, but it is the humble who will have the faith and strength to move the mountain." - JE
#theempoweredproject #fittolive #fittolove #fittolead #hardertokill
# #choose #strengthinhumility #pridefails #noofficialsinlife #steadfast #military #police #lawenforcement #firstresponders #firedepartment
Burnout finisher after 20 rep squat day.⠀
So I have been doing a 20 rep squat program for the last month. I have noticed that without changing much of anything else, including diet, that I have gotten a little leaner, even though I gained about 8 lbs.⠀
The program involves doing 20 squats 3x/week, and adding 5 lbs more to the bar each workout. ⠀
This increasing of weight every workout keeps me progressing. ⠀
Of course, I can't keep adding weight forever, as nothing, especially getting stronger, is linear.⠀
So I will de-load for a week and probably start over with this squatting scheme, but starting my initial squat weight a little higher and hence finishing at a higher squat weight than before. (proving that I indeed did get stronger)⠀
Through my experience, when consistently challenging myself through squatting (you can add deadlifting to this too) I've always notice the best results with my physique. ⠀
This is backed by science as well. Your hormones are optimized, (testosterone, IGF-1, HGH, among others) instead of compromised, which is the case with just doing "cardio" workouts. (I'm moving and sweating a lot so it must be the best.... Pro tip, it's not!)⠀
And having your hormones optimized is a slight second behind having the right amount of calories consumed according to your goals.⠀
Side note: A lot of people, when trying to make body changes, look mostly at how many calories they burn during a workout. That is a factor, but only 1 of many factors.⠀
You can't out train a bad diet (again, diet as in what you eat according to what your goals are). It's far easier to eat 500 calories (5 minutes) than to burn 500 calories (50 minutes).⠀
So get your calories right for your goals, (be an adult and quit complaining about having to cut out some alcohol), optimize your hormones by picking up heavy things, and most importantly of all, be annoyingly CONSISTENT!⠀