Syatt Fitness: The Week In Review (6/15/2014)

fathers dayG’morning and happy fathers day!

It’s Sunday which, as you know, means it’s time for another installment of The Week In Review! This week I’ve got a bunch of great info for you including 15 of the best fitness articles from the past week, 5 of my weekly strength lessons, and, of course, some of my personal random musings.

To kick things off, here’s a video of me trying an advanced walkout variation for an online fitness challenge between myself and a few fitness professionals. 

An extraordinarily difficult movement, I challenge YOU to give it a shot!

Take a video of yourself doing it, post it on YouTube, and tweet the link to me @SyattFitness.

If you do it exceptionally well (or have a spectacularly awesome blooper) I’ll feature you and your video in my next installment The Week In Review!

In other news…

The Syatt Fitness 90-Day GET STRONG Challenge is accepting applicants for only the next 5 days!

A 12-week challenge designed to drastically improve your Squat, Bench Press, and Deadlift total, the winner of The Challenge will immediately get $500 deposited directly into their account.

What’s more, all challenge participants will receive a FREE copy of my 2-hour Elite Performance Squat Seminar.

Want to enter for your chance to get stronger, win $500, and have unlimited access to my squat seminar?

Enter the challenge, here —> The Syatt Fitness 90-Day GET STRONG Challenge

That’s all for now, so I’m off to enjoy the glorious Boston weather!

Have a great day and enjoy the rest of this installment of The Week In Review!

-J

Articles By Jordan

Do You Have What it Takes to Win the 90-Day GET STRONG Challenge?

6 Principles from Westside Barbell and Cressey Performance

Making Powerlifting More Approachable: An Interview with Female Powerlifter, Jean Fry

How to Do a Chin-Up

Daily Strength Lesson’s

Monday’s Strength Lesson: Want a bigger bench? Keep your elbows *directly beneath the bar* throughout the entire movement.

We often hear and emphasize cues such as “tuck the elbows” but, contrary to popular dogma, excessive tucking puts you in a poor pressing position and essentially turns the bench press into a pseudo tricep extension.

My general rule of thumb for a bigger bench…

Regardless of where you place your hands (close/moderate/wide), keep your elbows directly beneath the bar throughout the entire movement!

 

Tuesday’s Strength Lesson: Bored of standard planks and want to do something a bit more challenging?

Give the Push-Up Plank a shot

A fantastic drill for improving core stability against both extension and rotation, the Push-Up Plank is significantly harder than a standard plank with the added benefit of extra variety within the program.

I prefer to use the Push-Up Plank at the very beginning of the training session (i.e. as part of the warm-up) or near the tail-end after all the strength work has been completed.

Performed for 1-3 sets of 8-12 total repetitions is sufficient for the best results.

 

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

Today’s lower body training session is strictly barbell-based. Regardless of how much equipment you have available, a straight-bar and plates is more than enough to get you strong as all hell. I know it looks easy (like so easy what’s the point) but give it an honest shot and see what happens. My bet is you’ll have trouble sitting down for the next 2-3 days.

1. Sumo Deadlift: 4 x 4

2. Pause Front Squat: 3 x 6

3a. Barbell Single-Leg RDL: 3 x 8/leg
3b. Barbell Front Loaded Reverse Lunge: 8/leg

4. Reverse Crunch: 3 x 8

 

Thursday’s Strength Lesson: A single training session in isolation means absolutely nothing.

Ever have a bad day in the gym?

Strength just wasn’t there?

Technique feeling “off” altogether?

I know…it sucks.

It makes you question your entire training program, knowledge base, and confidence in your ability to succeed. 

Fortunately, it doesn’t matter.

A single training session in isolation means absolutely nothing.

The reality is *all of us* have bad days in the gym. Sometimes we’re “on” and stronger than ever before whereas other times we’re “off” and weaker than we’d care to admit.

This is NORMAL and it happens to EVERYONE…especially as you get more and more advanced.

So what should you do?

DON’T WORRY ABOUT IT!!!

Sure, you could dwell on the shittyness (it’s a word) of your training session and hate yourself for the rest of the week…or you could recognize that *strength gain is not linear* and that it’s normal to have “off” days.

Don’t get in your head and get yourself down.

It honestly doesn’t matter!

Get through the training session, eat, relax, and come back in next time ready to train like an animal.

 

Friday’s Strength Lesson:Don’t raise your voice, improve your argument.

Recommended Reading

  1. Core Stability Training From the Inside Out via Mike Reinold
  2. Can Eating Too Much Protein Be Bad For You? via Examine.com
  3. 6 Principles from Westside Barbell and Cressey Performance via Syatt Fitness
  4. What Causes the Bilateral Deficit? via Chris Beardsley
  5. 4 Superfoods That Are NOT Paleo via Kris Gunnars
  6. Making Powerlifting More Approachable: An Interview with Female Powerlifter, Jean Fry via Syatt Fitness
  7. 5 Lessons Learned From Powerlifting via Tim Henriques
  8. Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men via Lyle McDonald
  9. Do You Have What it Takes to Win the 90-Day GET STRONG Challenge? via Syatt Fitness
  10. Paleo is the Scientology of Diets via James Fell
  11. Weighty Matters: No…Low-Fat Doughnuts Aren’t Going to Cure Obesity via Yoni Freedhoff
  12. The Case for Big Quads via Mike Robertson
  13. Checklist for Determining Movement Dysfunctions: Part 2 via Dean Somerset
  14. I Know What to Do! So Why Am I Still Not In Shape? via Precision Nutrition
  15. How to Do a Chin-Up via Syatt Fitness






Sign Up for Your FREE Syatt Fitness Newsletter!

We respect your email privacy

Powered by AWeber Autoresponder