Syatt Fitness: The Week In Review (3/16/2014)

st paddys dayCheck this out: from start to finish (watch the entire video) here is a hilarious clip demonstrating exactly how NOT to deadlift.

I must’ve watched this video at least 300 times and, without fail, I laugh out loud every single time.

Anywho, happy St. Paddy’s Day!

I’m off to TPS to hit up a dynamic effort bench press session then make my way to all of the festivities.

Boston’s definitely a great place to be on St. Paddy’s Day 😉

Have fun, be safe, and enjoy this installment of The Week In Review!


Articles By Jordan

Lift Strong, Lift Safe: How to Breathe When Lifting Weights – Part 2

5 Essential Components of the Ultimate Pre-Workout Meal

Daily Strength Lesson’s

Monday’s Strength Lesson: You are only as strong as your weakest link.

It’s no secret that we tend to love what we’re good at and hate the things we suck at. 

While most people avoid the things they hate (re: need to improve upon), a successful lifter will do everything in her/his power to *seek out* their weaknesses so they can expose them and begin to re-build.

Most people find a weakness and get discouraged.

A successful lifter finds a weakness and rejoices; now they know *exactly* what needs to be improved.

Want to succeed?

Find your weaknesses. Search for them. Seek them out and do everything in your power to make them into a strength.

It won’t be easy, but your weak-link will eventually turn into a strength and progress will never cease to continue.


Tuesday’s Strength Lesson: Soreness is not a valid indicator of effective training.

Lot’s of people (including me) enjoy the feeling of being sore. For many it gives us comfort in knowing that we had a good workout and really challenged ourselves.

That being said, it’s important to understand being sore does NOT mean your training was effective.

Often times I’ll train extremely hard and not be sore in the least.

Other times I’ll have a relatively light workout and be so sore it becomes a legitimate challenge to sit on the toilet.

Both are normal and neither one is inherently better (or worse) than the other.

Instead of chasing the “feeling” of hard work, train in the smartest and most efficient manner. 

The end result might not be muscular soreness…but it *will* be better overall results.


Wednesday’s Strength Lesson: Get your sweat bands and short-shorts ready cause it’s sample workout Wednesday!

Today’s training session focuses on improving overall lower body strength & performance while targeting weakness in the upper back.

I’ll be honest: this is straight-up brutal. Only try this if you’re ready for a beating.

1a) Sumo Deadlift from 2″ Deficit: 4 x 4
1b) Seated Scapular Wall Slides: 3 x 8

2a) Front Squat: 3 x 6
2b) Kneeling T-Spine Extension: 3 x 20-sec hold

3a) Snatch-Grip RDL: 3 x 10
3b) Heavy Prowler Stride: 3 x 30ft
3c) Reverse Crunch: 3 x 8


Thursday’s Strength Lesson: Training doesn’t always need to be balls-to-the-wall insane in order to make progress.

Truth be told, I haven’t wanted to train at all in the past month.

Between coaching, writing, planning a day-long seminar, completing final school requirements, finding a new apartment, etc, etc, etc…I’ve been sleeping no more than 5-hours/night at the absolute most.

Consequently, I have had extraordinarily little motivation to train.

What’s interesting, though, is that I’ve hit numerous personal records and made significant progress despite my lack-luster mentality.

Hell, the morning I hit my first 500lbs Deadlift…I had only slept 3-hours the night before and strongly debated skipping the workout altogether.

How’s this possible?

How am I making progress if I’m not pushing myself to the limit every day?

***Training Doesn’t Always Need to Be Balls-to-The-Wall Insane In Order to Make Progress!****

In fact, when it comes to strength, I’m a huge proponent of the “less is more” mentality. 

In and out of the gym in less than 60-minutes, minimal volume, and sticking to the basics…I’ve not only maintained my strength but actually gotten stronger.

What’s the takeaway?

We all have ups & downs with training (and everything in life). It’s not always going to be fun or easy to get to the gym and trying to “push yourself to the limit” every single time will eventually result in a massive burn-out.

Take everything in stride and adjust your training when necessary. Done properly, there’s no reason why you can’t continue to make progress even when your training isn’t as intense as you’d like it to be.


Friday’s Strength Lesson:You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. You yourself, as much as anybody in the entire universe deserve your love and affection.

Recommended Reading

  1. How to Hip Thrust via Bret Contreras
  2. Getting Control of Overhead Movement: 5 Basic Drills to Prepare the Body via Lauren Beasley
  3. Cellulite, Stretchmarks, and a Love Your Body Challenge via Molly Galbraith
  4. Steer Clear of the Bullshit to Get a Better Booty via Stacey Veronica Schaedler
  5. I Got 99 Problems but Getting My S@*t Together Ain’t One via Luka Hocevar
  6. Lift Strong, Lift Safe: How to Breathe When Lifting Weights – Part 2 via Syatt Fitness
  7. Exercise Video of the Week: Split-Stance High to Low Anti-Rotation Chop with Rope via Eric Cressey
  8. Metabolic Adaptation to Weight Loss: Implications for the Athlete via International Society of Sports Nutrition (ISSN)
  9. 4 Ways to Make Exercise Harder via Tony Gentilcore
  10. The Bench Press Debatevia Nick Tumminello
  11. How NOT to RDL via Mike Robertson
  12. 5 Essential Components of the Ultimate Pre-Workout Meal via Syatt Fitness
  13. Dissecting Performance Limitations via Kevin Neeld
  14. All About Squat Biomechanics and Butt Wink via Bret Contreras

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