Monthly Archives: June 2018
Personally I feel all people should be strong, however it makes me especially happy when the girls take well to the world of lifting and start to shift hefty weights about.
Two impressive numbers for the average lady what lifts are as follows:
– 3/4 bodyweight strict press
– 1.5x bodyweight overhead deadlift
Those two lifts, when at those numbers seems to often entail good things in regards to sporting prowess and also easier activities of daily living.
By no means gospel, yet there is a nice trend when you delve in to the endless hoards of zero’s and one’s.
How do you measure up when look at these numbers?
I trust you can hit them easily 🤗
Of course there are other lifts for the average lady lifter that add extra prowess from my experience.
– 1.25x BW Squat (or BW Front Squat)
– Bodyweight Farmers Walk for 25m, 50% each hand
– 5 Strict Pull Ups or 7 strict chin ups
There just seems to be something about all of the above that keeps popping up when one digs in to it, as such they give some useful targets for us to aim for that are not out of the realms of possibility.
All of the above would be for one solid rep (unless labeled otherwise), however if you could do them for say 3-5 reps that would be truly epic.
Being strong is a great thing.
Apart from the added lean body mass, confidence and general badassery, lifting decent weights is rather enjoyable.
As such it might be worth looking at your numbers and working towards closing the gap on the above.
Give it some thought.
I’m sure you’ve heard terms such as ‘Farmer strong’, ‘old man strength’ or something similar.
The above used to be common place, now though not so much. The elderly now are no longer the robust and battle hardened chickens of old that the spring ones used to watch in awe. Oh no.
Sadly now most of the elderly are fragile, weak, sick and patiently waiting for the cold hand of the reaper to gently come to rest on their shoulder.
It’s a shame.
In our formative years, humans were physically active due to having no other choice. We had to lift things, carry things, hold things just tight enough as to not drop them or kill our hands so we couldn’t go fetch another.
We were strong, durable, happier perhaps?
Manual labour and the necessity of having to be physical made us many things and also gave us an appreciation for the times of rest.
Thinking back to those days there was not so much restriction on food and a lot less of “That food is bad for you,” simply because people ate to fuel their needs during the day and perhaps a couple of nibbles for enjoyment.
Obviously we’ve become a very advanced species and truly achieved some great things, yet in gaining all of these ‘things’ did we lose something precious, something soon to be completely forgotten and lost to time?
All this being said, we live in a glorious age.
Still though, there is a set of valuable lessons you can learn from yesteryear.
– Move daily
– Pick things up, carry them
– Repeated bouts give you a high baseline strength level
– Be thankful for what you now have, your predecessors didn’t have it as easy
With all the options available to you that are meant to help you achieve your goals, is it any wonder you’re confused?
It’s okay, I’ve been there as well.
Heck, honesty I was here for a long time, a lot are.
In knowing so much we end up doing very little, a such here are two bits of advice for you.
1 – Look at people that achieved what you did back before the invention of the internet, perhaps even as far back as the early 1900’s or before.
2 – Pick one training philosophy or protocol and give it an honest try, something like 6months will be good because if you stick with it you’ll have broken the habit of a lifetime and learnt to trust in a process.
Achieving health or fitness isn’t hard, it’s sustaining it that’s the tricky part, especially when there is so much temptation.
Your goals, desires and needs are your own, be sure to do things for you.
Short little post today with some wisdom from yesteryear.
Why brave of busy you ask?
Well if you are brave you will trust in the process and if you’re busy then it may be a good option for you.
Firstly you will train once every 5 days (scary thought, such little training, you could say every 3-5 days if it really panics you).
Second you will pick two movements for Strength (Deadlift & Press would be good), then you will pick two movements for Volume (Squatting & Pulling are ideal) and finally you will pick one loaded carry or sprinting related exercise to be done for density (time).
An example session:
A1 – Deadlift 5-4-3-2-1-5
A2 – Press 5-3-2-5-3-2
B1 – Squat 4-6×6-12
B2 – Pull Up 4-6x AMRAP
C1 – Farmers Walk x10min total distance
A classic little thought process from the olden days.
You don’t need to follow the above in regards to strength/volume etc, or the number of lifts, you might just have three movements (strength, volume, density), all you’d do well to remember is that to go heavy for strength, shift a lot of weight for volume and push your limits for the density.
Cover the full body and you’ll find that even if busy you make progress, and if you’re used to doing too much (I’m guilty of this) your body will welcome the extra rest and allow for the strength you’ve built over time to come to fruition.
Give it a go and enjoy the process,
The results most people want from training :
1 – Strength (build muscle)
2 – Fitness (not die running for a bus)
3 – Skill (learning fun things)
4 – To look good naked (obvious really)
Achieving these is actually very simple, as such we shall break each down in 100 words of less.
The results most people want from training : s per week for 3-5sets or 3-5 reps per main lift (Push,Pull,Squat,Hinge)f, carry things weighing 50-100% of your bodyweight for distance/time.
Train the entire body and you’re golden.
2 – Do some sprinting 1-2 times per week, the same goes for something longer in the endurance realm, once to twice per week is good. You’ll be amazed at how doing one of each will cover almost all of your fitness needs.
3 – Take up a sport or something that requires you learning new things, perhaps a martial art or gymnastics etc.
Learning a skill will give training a focus and stave off boredom.
4 – Eating like an adult (meat, veg, basically non man made foods).
This is the hardest element because people want to eat all the crap they can find while ditto getting the body of a greek deity, it doesn’t work like this and if someone says it does, they’re lying to you.
This link will help you establish you calorie needs for this goal:
Are you addicted to stress?
As strange as that sounds you’d be surprised how common it actually is because a lot of people thrive off of it.
Think about a uni student who has a paper to put in, do they do in little by little over their 2 month deadline or do they let the submission date creep closer and closer until finally they rush around like a headless chicken to get it done.
In this beautifully modern world of ours we have been somewhat conditioned to believe that being busy is good, that to run yourself ragged or even spin your wheels is better than doing nothing.
This sounds a tad silly to me.
I’m sure you have had a manager who wants everyone to look busy, to be doing something, even if there is nothing productive to be done they will say – “I will find you something to do.”.
Yea, no thanks.
If what you are doing isn’t productive, will lead to future productive or positive/necessary outcomes then that energy can be best placed elsewhere and focused on things that are actually important to you.
While I can understand the panic that comes over people when they have nothing to do, it’s a poor mindset to have.
Here is how I look at things through a filter of three questions.
1 – Is it important?
2 – Will it become important or lead to something important?
3 – If not important, is it something I want or need to do?
Quite simple really.
There are plenty of people in this world to stress over the minutia, the question is this; do you really want to be one of them?
Give it some thought.