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This time of year, fitness media is awash in platitudes and memes, exhorting everyone to get in the gym and get after it. But in a few months, another crop of resolutioners will have fallen off the wagon, and Americans will continue their inexorable slide ...
The first instance of January 1 being celebrated as the first day of a new year goes back to the time of Julius Caesar, in 45 BC. Prior to that time, the Romans had used a lunar calendar. The first day of the year was usually in March, to coincide with th ...
Day 270 of 360 Deadlift: 5 x 3 @ 85% + of 2RM   Rest as needed between sets. Move as close to recent 2RM as possible for positionally sound, uninterrupted sets.   Reminder: Even when lifting heavy, position, organized execution, and a full range ...
  Should athletes in sports learn how to catch if they want to learn how to move faster? Strength is important, definitely. For that they have weighted pulls and more traditional heavy strength training exercises such as squats, deadlifts, and overh ...
Day 269 of 360 5 rounds of:   4-position kettlebell squat drill: 3 Kettlebell front squat (Left) 5 Kettlebell back squat (Left) 3 Kettlebell front squat (Right) 5 Kettlebell back squat (Right)   3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless t ...
Day 268 of 360 Bench press: 3 x 10 @ (up to) 70% of 2RM Kettlebell row 3 x 10L, 10R @ as heavy as possible   Strong, positionally sound sets of each movement. If sets require interruption, or position breaks, adjust accordingly and continue safely. & ...
We have all heard the clichés and truisms along the lines of “failing to plan is planning to fail,” or “a goal without a plan is just a wish.” These phrases have become popular because they are true. Building muscle is no di ...
My 47 year old body has changed. My 47 year old body has gained some fat.   Menopause can be a very confusing time for a woman. This might be down to a lack of awareness about what is happening, but it seems that every day brings with it a new physic ...
Day 267 of 360 5 rounds of:   20 Kettlebell “Short swing“ @ 50% of 5RM 1 Sled drag (20 yd. each @ BW) 10 Pull-up 1 minute rest   Stay powerful and attentive, and- safety considered- take no rest outside the designated duration in eac ...
  It's shocking to think that we may not have a grasp of the most functions of our body. Something like breathing may seem automatic but a number of factors conspire to create bad habits. Therefore, it's safe to say that good breathing is im ...
It’s easy to look through a screen at our favorite athletes and be filled with awe and envy. We tend to tell ourselves that if only we had their genes, or their athletic upbringing, or their sponsors and coaches and facilities, we could be that bada ...
Day 266 of 360 Pendlay row:   Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ). & ...
  I often get asked, “Alex, how do you stay away from bad food choices even when they’re put right in front of you?”   Most people assume I have unbreakable willpower, and that I can ward off temptations like Bruce Lee in &ldq ...
  Motivation is a tricky subject. People are motivated by different things—money, good grades, material objects, and adoration from peers. Motivational images, videos, and quotes are put on social media sites in the millions. At the time of wr ...
Day 265 of 360   Back squat: 5 x 5 @ (up to) 85% of 2RM   Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full ...
Source: Bev Childress   As we gain more experience within our fitness practice, we often are drawn to complexity. We begin to believe training can’t be effective unless we’re using some fancy method or the latest fitness technology. We s ...
Science is a way of developing knowledge; a mechanism to establish what you accept as sufficiently "real" to allow you to act upon, and thereby live your life. So, science can help guide how you live your lifting life.     Scientific ...