Syatt Fitness: The Week In Review (9/25/13)

syattfitnesslogoHappy Friday!!!

This week was exciting for numerous reasons, not least of which being that I Deadlifted 455lbs at a bodyweight of 144lbs for a new all-time personal record!

My Deadlift Personal Record

It was a 5lb PR from my previous best of 450lbs but – as I always say – 5lbs is 5lbs which means progress is being made.

I’m pretty damn stoked.

Another exciting bit from the past week is the release of my friend and mentor, Eric Cressey’s, product The High Performance Handbook!HPHBook

As you should already know, I rarely promote products from within the fitness industry so when I do…you know it’s going to be spectacular.

The High Performance Handbook is no exception!

As a world renowned strength coach sought after by countless professional and Olympic athletes,  Eric is unquestionably one of the top coaches in the industry and has provided a truly incredible product in his High Performance Handbook.

Just to give you a brief overview, here are some of the program highlights:

  • It’s 100% Individualized For YOUR Needs: An in-depth video tutorial outlines exactly how to perform your own self assessment which will help you decide exactly what program is the best fit for you. Fat loss, mass gain, general health, and everything in between is included in The High Performance Handbook so regardless of your goal there is something for everyone!
  • 3 Hours of Coaching Videos & Tutorials: Eric truly outdid himself with the video database that includes over 200 videos and 3 hours of material! This database alone is worth the price of the entire program.
  • A Comprehensive Nutrition and Lifestyle Guide: Created by Brian St. Pierre, this guide is simply phenomenal. Whether your goal is fat loss, mass gain, athletic performance, or general health, Brian has covered everything you need to know in order to create extraordinary dietary habits. Best of all, he presented everything in a way that makes it easy, fun, and enjoyable to read.
  • 4 Bonus Articles: One of which was written by me! In my article I outline 8 easy ways to improve your training program with cheap and affordable items you use in your day-to-day life. The other 3 articles cover total body tension, single-leg exercises, and how to modify & regress various exercises.
  • The Chance to Win A FREE Trip to Cressey Performance: When I first heard this I was blown away. Eric is going to randomly pick a winner out of everyone who buys the product and literally pay for their ENTIRE trip to come and train at Cressey Performance for 2 days. This includes air-fare, housing, food, training, assessments, and everything in between.

It was a no-brainer for me which is why I got my copy of The High Performance Handbook as soon as it went on sale.

Speaking of which, for this week only it’s going to be on sale before it rises to it’s standard price of $200.

Click here to get your discounted copy of The High Performance Handbook now =====> A Personalized Program Designed Specifically For YOU!

Having said all of that, let’s get to this installment of The Week In Review.

Articles By Jordan

Girl Push-Ups Are a Waste of Time

How Effective Are Bodyweight Squats?

Daily Strength Lesson’s

Monday’s Strength Lesson: Have a nagging shoulder injury? Maybe some aches and pains? If you want to fix the problem then you need to assess the shoulder!

Here’s a quick and easy shoulder assessment that you can do on yourself ====> Assess Your Shoulder Health!

As you’ll find out in this assessment, not all shoulder pain/injuries are directly caused by dysfunction in the shoulder.

Instead, issues in the shoulder may actually be caused by a variety of things such as tight lats, tight triceps, and poor thoracic mobility.

If you want to fix your shoulder pain and see if any of these issues apply to you, then check out this brief article explaining exactly how to assess your own shoulder =====> Assess Your Shoulder Health.

 

Tuesday’s Strength Lesson: A program that was designed for your friend or family member is not optimal for YOU! If you want to see the best results you need an individualized program designed specifically for YOUR needs and goals.

Eric Cressey just released his latest product, The High Performance Handbook, and it’s unquestionably one of the most comprehensive and individualized programs available today.

Check it out, here =====> The High Performance Handbook

The best part about The High Performance Handbook is that it includes a comprehensive self assessment that allows you to pick and choose exactly what YOU need as part of your own S&C program.

Not only that but, within the High Performance Handbook, Eric also offers:

– Over 3hrs of coaching videos and tutorials!

– A comprehensive nutrition & lifestyle guide!

– 4 bonus articles (including one from yours truly…me)!

– And a chance to win an ALL EXPENSE PAID 2-day trip to Cressey Performance!!!

It’s truly an extraordinary program with even sweeter deals that come along with it.

If you’re tired of playing guessing games and want a program that’s been proven to work time and time again, I highly encourage you to check out The High Performance Handbook.

 

Wednesday’s Strength Lesson: Do you want to know what my single most important realization was that has continually helped me to achieve all my fitness goals?

It was realizing and coming to terms with the fact that I’m not a special butterfly.

As much as I’d like to think I am…I’m not special.

See, as many (re: most) people do at one point or another, I once had a serious case of Special Butterfly Syndrome (SBFS). You can read more in-depth about SBFS in this article ====> A Scientific Overview of Special Butterfly Syndrome.

I was a decent coach and my clients/athletes continued to make significant progress, but when it came to my own training/nutrition everything went out the window.

Despite the knowledge and control that I used with my clients’ programming…when I tried to program for myself I figured, “ah, well I can handle more than they can,” and subsequently gave myself the most intense and restrictive training/nutrition programs possible.

This is extraordinarily common among coaches, trainers, and fitness enthusiasts. They often believe…

– they can handle more than others.
– they have abnormally fast recovery times.
– if they miss a day of training/eat 1 “bad” food/etc they will instantly turn to mush.

…and other things of the sort.

The simple fact of the matter is that none of us – you, me, and the guy curling in the Squat rack – are special.

We are all humans and, for the most part, our bodies all respond the exact same way to variations in training and nutrition.

While it may seem like I’m being a dick (not calling you special and whatnot) this knowledge can be extraordinarily powerful.

Knowing and understanding the intricacies behind SBFS and being able to see when you’re treating yourself like a special butterfly will help to keep you in check.

When you start feeling like you can handle more or you can be more restrictive than others…just remember that you are no different than anyone else. The laws of physics, thermodynamics, movement, etc apply to you just as much as they apply to me, just as much as they apply to guy curling in the Squat rack.

Want to learn more about SBFS and see if it’s affecting you? Read more about it here ====> Special Butterfly Syndrome.

 

Thursday’s Strength Lesson: Despite looking like a relatively simple exercise, the Dumbbell Row is, more often than not, performed incorrectly.

There are a variety of ways to screw up the DBell Row, but a few of them are:

– Rounding the back
– Jerking the DBell and using momentum
– Lowering your chest towards the DBell to reduce the ROM
– Rotating your torso so your chest doesn’t remain parallel with the ground

…and that’s just the beginning!

The reality is that most people tend to screw up the DBell Row without even realizing it.

Funnily enough, most people aren’t willing to even consider that they’re doing it wrong until they try my cues, at which point they say, “Oh wow…I’ve never felt it like that before!”

Want to get the most out of your DBell Rows? Take a look at how I do them here ====> How to Do Dumbbell Rows.

Friday’s Strength Lesson: “People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.”

Recommended Reading

  1. Low Carb Diets for Athletes: An Epic Debate Between Alan Aragon & Jeff Volek via The NSCA
  2. How to Set a Caloric Deficit for Fat Loss via Armi Legge
  3. Girl Push-Ups Are a Waste of Time via Syatt Fitness
  4. High Protein Intake: Myths and Misconceptions About Safety via Brad Schoenfeld
  5. How Effective Are Bodyweight Squats? via Syatt Fitness
  6. So You Can’t Squat – Try This via Jason Ferruggia
  7. #WTF Is Intermittent Fasting? via Greatist
  8. The Difference Between the Location of Symptoms and the Source of Dysfunction via Mike Reinold
  9. 9 Reasons Fat Loss is Always Slower Than You’d Like via Armi Legge
  10. Alkaline Water: Legit Health Food or High-Priced Hoax? via Precision Nutrition
  11. A 5-Set Full Body Workout via Bret Contreras
  12. Training for Rotational Power via Greg Robins
  13.  Band Resisted Power Training: A Game Changer via Dean Somerset
  14. 3 Reasons You Can’t Perform the Big Lifts via Mike Robertson
  15. How to Make Fat Loss Taste Good via Syatt Fitness






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