Syatt Fitness: The Week in Review (6/29/2014)

wingsMornin’!

I hope you’re having an awesome weekend and are gearing up for the 4th of July!

I’m getting wicked excited since I’ll be making my way down to my buddy Sean’s beach house and spending the holiday there all next week.

Sean, in addition to being one of my closest friends, is a previous training partner of mine and when we’re together we get extremely competitive. I’m not even there yet and we’re already bantering back and forth about beating each other in various competitions.

He thinks he’s going to beat me in an all-you-can-eat hot wing challenge.

Yea. Freakin’. Right.

Anyway, I’ve got a ton of great info for you in this installment of The Week in Review so I’ll quit yapping and let you get to reading.

Have a great weekend!

-J

Articles By Jordan

The First Lunge Progression: The Static Lunge

How to Deadlift After Back Injury

Daily Strength Lesson’s

Monday’s Strength Lesson: Leg drive in the bench press isn’t as complicated as many lifters make it out to be.

Often times lifters will present leg drive as some mythical tool that only the very best of the best bencher’s fully understand how to use.

I call malarky.

Granted, it isn’t easy to learn and, like most things in life, it will take some dedicated practice before you really “get it,” but it’s honestly a very simply concept that more or less entails creating as much tension as you possibly can throughout your entire body.

Create more tension, build a stable base of support, bench more weight.

Want to learn how I coach leg drive with my clients? 

Watch this brief video tutorial!

 

Tuesday’s Strength Lesson: Quit wasting money on supplements. Most are marketing scams and do absolutely nothing to improve your health, performance, etc.

If you’re confused about supplements, how the supplement industry is regulated, or Dr. Oz and why recommends so many “magic pills,” you NEED to watch this video via John Oliver from Last Week Tonight

Take Home Message: Nothing, absolutely NOTHING, beats good diet and exercise!

 

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

Today’s training session has an upper body emphasis with the specific purpose of strengthening your chin-up pattern and, otherwise, getting you strong as all hell. 
Enjoy!

1) [Weighted] Chin-Up: 4 x 3

2a) Dumbbell Bench Press: 3 x 6
2b) Half-Kneeling Single-Arm Lat Pull Down: 3 x 6/arm

3a) [Weighted] Push-Up with 2sec Pause on Chest: 3 x 10
3b) TRX Y: 3 x 10
3c) Body Saw: 3 x 10

 

Thursday’s Strength Lesson: The process of gaining strength is wayyyy over-complicated so, to make things as simple as possible, below I’ve provided a 3-step guide to getting strong as all fuark.

1) Lift heavy weights 2-4x/week: It doesn’t have to be your absolute 1RM…but you should be lifting weights that are challenging to lift for 1-5 *perfect* repetitions.

2) Lift [heavy] with perfect form: If your technique goes to shit every time you lift then you’re setting yourself up for injury and long-term set backs in the gym. If you can’t maintain perfect form because the weight’s too heavy…lower the weight. Seriously.

3) Focus on compound movements: Squats, deadlifts, presses, chin-ups, lunges, and rows are all big, compound exercises that work lot’s of muscle in a single movement. Center your training around these lifts while adhering to the other 2 points mentioned above and..voila…you’ll get strong(er).

 

Friday’s Strength Lesson:Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.

 

Recommended Reading

  1. Ready to Run Faster? Practice Falling via Valerie Hunt
  2. Squat Form: Wide Stance vs. Narrow, High Bar vs. Low Bar via Israel Thomas Narvaez
  3. 7 Strategies for Strength Training with the Minimum via Eric Cressey
  4. Why Most Published Research Findings are False via PLoS.org
  5. All-Natural Mythology via Jamie Hale
  6. How to Deadlift After Back Injury via Syatt Fitness
  7. The Secret to the Perfect Body via College Humor
  8. How to Get a Bikini Body via Neghar Fonooni
  9. The First Lunge Progression: The Static Lunge via Syatt Fitness
  10. Common Creatine Questions and Answers via Examine.com
  11. Bosu Ball: The Good, Bad, and Ugly via Eric Cressey
  12. The Ultimate Push-Up Resource via Mike Robertson
  13. The Rule of 90% via Tony Gentilcore
  14. 5 Proven Ways to Bust Through Any Stubborn Fat Loss Plateau via Mike Samuels
  15. 11 Things Top Trainers Wish They’d Known Before Their First Workout via Greatist (with an appearance from yours truly!)






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