Syatt Fitness: The Week In Review (5/31/2014)

by Jordan Syatt May 30, 2014

It’s official…

I’m a college graduate!

I now have a Bachelor of Science in Behavioral Health & Nutrition (I guess it’s time to update the “about” page) and am the proud owner of an extraordinarily expensive piece of paper.

While I’ve gone through various ups-and-downs with my feelings towards higher education, I’m honestly happy I stuck it out and finished my degree.

Seeing as my struggles with the “necessity” of higher education are becoming more and more prevalent among others my age, I plan to write an in-depth article covering my individual view points and conclusions now that I’ve gone through the entire process. 

Until that piece comes out, suffice to say my 4 years at The University of Delaware were far from easy but, in the end, remarkably rewarding. 

While there are entirely too many people to thank, I specifically want to mention mamma Syatt and my brother, Josh, for being instrumental in the completion of my degree. It’s no exaggeration to say without these two people I would absolutely not be the person I am today so, from the bottom of my heart, thank you and I love you both more than words could possibly express.

Of course, I’d be remiss were I not to mention you.

Yea, you.

Whether you’ve been following my website from the very first day or just happened upon it several minutes ago, your support and encouragement means the world to me. I can honestly say that without your kind messages, comments, e-mails, and even donations, I don’t know where I would be or what I would do.

Thank you.


Thank you!

All that being said, I’ve got tons of great info for you in this installment of The Week In Review so enjoy and have wonderful weekend!


Articles By Jordan

How to Lose Fat: 10 Things You NEED TO KNOW Before Stepping on the Scale

The Glycemic Index: What’s All the Fuss?

Developing Explosive Strength & Power for Athletic Performance

Daily Strength Lesson’s

Monday’s Strength Lesson: Trouble locking out the Deadlift? Quit focusing on your lockout strength and start focusing on your speed off the floor.

One of the best lesson’s I ever took from Eric, the faster you get the bar off the floor the easier it’ll be to lock out. 

Don’t get me wrong, some lockout specific work certainly has a time and a place, but too often trainee’s forget about the overall importance of speed and how drastically it influences strength.

Focus on ripping the bar off the floor as quickly as possible and I guarantee your strength will “magically” improve.


Tuesday’s Strength Lesson: What’s better: High Bar or Low Bar?

Some coaches preach low bar as the absolute best way to squat while others tout high bar as an inherently stronger position.

What do I think?

Short answer: it depends. I know it sucks to hear that but it’s true. It really does depend on the individual, how they’re built, and their personal preferences.

Long(er) answer: I explain my thoughts in detail in this brief 90-sec video

This video is an except from my Elite Performance Squat Seminar


Wednesday’s Strength Lesson: Time to pony up and get your short-shorts & headbands on because today is Sample Workout Wednesday!

Today’s workout is a full-body training routine designed to get you in and out of the gym as quickly as possible while maintaining a strength emphasis. Don’t let the simplicity fool you because, done properly, it’s a brutal session.

1a) [Weighted] Chin-Up: 4 x 2
1b) Squat: 3 x 4

2a) Incline DBell Bench Press: 3 x 6
2b) Barbell RDL: 3 x 8

3a) HEAVY Prowler Sprint: 3 x 30ft
3b) Seated Cable Row: 3 x 10
3c) Glute-Ham Raise: 3 x 10
3d) [Weighted] Dip: 3 x 10

Complete 3a – 3d as quickly as possible while maintaining proper form in all movements.


Thursday’s Strength Lesson: For the first time in my *entire lifting career* my Bench progress is exceeding that of my Squat & Deadlift.
The Bench has always been my worst lift.

While it hasn’t been abysmal, it’s consistently proven to to the most challenging to improve and frustrating to train.

Recently all of this has changed.

Over the past 4 months I’ve honed in on my Bench technique and a few tweaks in my programming have drastically enhanced my overall performance.

Why tell you this? 

It’s NORMAL to go through ups & downs with various lifts. Sometimes your Bench will feel *so damn good* and other times they’ll feel like crap. Same thing goes for the Squat, Deadlift, and every other lift for that matter.

The key is to *keep pushing* no matter what. I’ve been through periods where my Bench legitimately stalled for 6-months at a time…it sucked more than I could possibly express but the experience made me a better coach and lifter in the long-run.

Your takeaway?

Keep. On. Pushing.

It’s NORMAL to go through periods of ups & downs but if you have the willpower to keep on truckin’ – especially when times get tough – you’ll come out exponentially better on the other side.


Friday’s Strength Lesson:You yourself, as much as anybody in the entire universe, deserve your love and affection.

Recommended Reading

  1. Are Cheat Reps Beneficial? via Jason Tremblay
  2. 4 Ways to Fire Up Work Capacity via Dan John
  3. The Glycemic Index: What’s All the Fuss? via Syatt Fitness
  4. Lifting for Two? Pregnant Woman Stuns with Weight Lifting at 40 Weeks via Megan Holohan
  5. Simple Self Assessments: Toe Touch via Miguel Aragoncillo
  6. How to Lose Fat: 10 Things You NEED TO KNOW Before Stepping on the Scale via Syatt Fitness
  7. What’s Obvious, Important, & How Is It Connected? via Greg Robins
  8. Does Eccentric Training Lead to Greater Strength Gains Than Concentric Training? via Chris Beardsley
  9. My Top 5 Moves for Athletic Power via Mike Robertson
  10. The Psychological Woes of Physique Enhancement via JC Deen
  11. Spotlight on Injuries – IT Ban Syndrome via Dean Somerset
  12. Developing Explosive Strength & Power for Athletic Performance via Syatt Fitness
  13. Landmine Single-Leg RDL to Reverse Lunge Combo via Ben Bruno
  14. Programming Strategies for the Old(ish) Meathead via Tony Gentilcore
  15. Categories of Weight Training: Part 7 via Lyle McDonald

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