Monthly Archives: October 2015

Good Fitness Reads of the Week: 10/25/2015

I hope you’re enjoying your weekend!

It’s been a crazy busy week with work and training.

I’ll start with a recap from my meet last weekend, followed by strength tips and 15 of the best articles from this past week.

Meet Recap

660, on the left was my opener.

Felt good, very light in my hands. I was happy with how this moved.

705, on the right. It felt good off the floor.

I missed the lift due to the bar going up and down. My callous ripped on this attempt and I think that the bar sliding in my hand was what caused the up and down.

While I didn’t get whites for the lift, it was my first competition sumo and I’m glad I locked it out.

It was a weird training cycle. A couple months out from the meet I tweaked my back and thought I would have to pull out of the meet. I ended up switching to sumo which felt much better on my back.

While I did not hit the numbers I had hoped for this time, it was still an awesome experience. I got to compete and share the platform with friends and some amazing lifters.

My back is feeling much better now and I plan on going back to conventional and hitting the platform again in March or April.

A video posted by Adam Pine (@adam_pine) on

I was really happy to see three of my clients perform exponentially well last weekend! A big congrats to Scott, Nick, and Eric for all PR’ing big at their meets!

I wasn’t sure the video would fit on Instagram when he sent it to me. I want to give a huge congrats to my friend and client @rosenthalec on hitting a new PR total and grinding out one of the most badass deadlifts I’ve seen at the USAPL Raw Nationals. Absolutely awesome job! #powerlifting #deadlift #Repost @rosenthalec with @repostapp ・・・ Finished USAPL Raw Nationals with 375/275/540 in the 83kg weight class and successfully added about 30 lbs to my total from my last meet. Shown here is my 3rd squat attempt, a 10kg meet PR and 10 lb all time PR. Thank you very much to @adam_pine for the programming, coaching, and helping me stay focused through the ups and downs of training over the last few months!! #usaplrawnationals #titanbarbell

A video posted by Adam Pine (@adam_pine) on

Strength Tips

 

A photo posted by Adam Pine (@adam_pine) on

Deadlifting big is all about optimizing your technique.

These are the cues I’ve used to find my strongest technique:

* Jumping stance. Feet approx hip width. Toes pointed out or straight forward depending on preference.
* Start with your shins a few inches from the bar.
* Make your arms long and grip the bar just outside your hips.
* Tight brace. Neutral spine. Big breath – 360° of air. Tight abs.
* Push your butt back to the wall behind you. Hinge your hips back as far as you can until your hamstrings stretch and prevent you from moving them any further. Shins stay relatively vertical the entire time.
* Grip the bar, back flat and lats tight. Create tension to the bar. Try to bend the bar over your knee caps.
* Use the weight as a counter balance. Keeping your weight back, use the bar to pull your hips down into place and drive your chest up. Build tension in your hamstrings.
* Mentally commit to the lift. Stay tight and be aggressive!
* *PUSH* the floor away using your legs. Drive your heels through the ground.
* Lock out hard. Squeeze your glutes to pull your hips through. Hump the bar and stand tall with a proud chest.


Recommended Reading

  1. 8 healthy ice cream recipes you have to try now. via Precision Nutrition
  2. Tip: Do These 3 Heavy Movements or Stay Weak via Dan John
  3. A Teacher Lost 56 Pounds Eating McDonald’s & People are Pissed via Nia Shanks
  4. Overnight Success In Business and Sport via Ross Enamait
  5. Tip: Do This to Make Push-Ups More Effective via Bret Contreras
  6. Fitness Pollenator: AskMen.com: Reaching Your Muscular Potential via Travis Pollen
  7. Why You’re Training Hard And Not Seeing Results via Jen Comas, Girls Gone Strong
  8. What Is A Typical Day In Your Life? via Juggernaut Training Sysgtems
  9. Anterior Humeral Glide: Preventing it to Keep You In The Game via Dean Somerset
  10. Technique Tuesday: How and When to Flare the Elbows During the Bench Press via Tony Bonvechio
  11. Making Movement Better: Different Paths to the Same Destination via Eric Cressey
  12. 5 Critical Coaching Cues, Confused via Greg Robins
  13. 5 Tips for Your 1st Meet via Chad Wesley Smith, Juggernaut Training Systems
  14. Weight Training For Women: What You Need To Know via JCD Fitness
  15. Emotional State of Lifting via Adam Pine
“You can’t hang out with negative people and expect to live a positive life.”
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Good Fitness Reads of the Week: 10/11/2015

Hope you’re enjoying you’re weekend!

This week wrapped up my last week of training for the RPS 19th Power Challenge. I’ll be competing next weekend (10/18) in the 242 weight class, deadlift only. Come by and check it out if you’re in the Boston area!

This week was filled with tons of awesome fitness info. Here are this week’s strength tips, training videos, and 15 of the top articles!

Strength Tips & Training Videos

 

Recommended Reading

  1. The best calorie control guide. [Infographic] via Precision Nutrition
  2. The Best Protein Sources via Born Fitness
  3. The Core 4 Training Formula via Nick Tumminello
  4. 6 Lessons from the Last 6 Years  via Chad Wesley Smith, Juggernaut Training Systems
  5. The Definitive Guide to Diet Breaks via Mike Samuels
  6. Technique Tuesday: What Bench T-Spine Mobilizations Can Teach You About Squats and Deadlifts via Tony Bonvechio
  7. The Biggest Lesson The Gym Has Taught Me via Bryan Krahn
  8. The 6 Laws of Lifting via via Eric Bach
  9. How to Stand Out in a Crowded Fitness Industry via Pete Dupuis, Eric Cressey
  10. 4 Ways Joe Kenn Made Me a Better Coach via Mike Robertson
  11. Big Bench Rules to Fix Your Weak Point via Dave Tate
  12. What Are The Best Training Shoes? via Ross Enamait
  13. 8 Laws of Strength Training  via Bret Contreras
  14. Random Thoughts on Sports Performance Training: Installment 14 via Mike Robertson, Eric Cressey
  15. Simplifying Your Squat, Bench & Deadlift via Adam Pine
“If you treat an individual as he is, he will remain how he is. But if you treat him as if he were what he ought to be and could be, he will become what he ought to be and could be.”
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Good Fitness Reads of the Week: 10/4/2015

I hope you’re enjoying your weekend!

It’s been a crazy busy week with work, weddings, and birthdays.

This week was filled with a ton of awesome fitness info. Let’s catch up on all the best stuff from the past week.

Strength Tips and Training Videos

 

? #Repost @heath.e.r with @repostapp ・・・ *Long Post Alert* When I first started powerlifting and made the commitment to compete it was really just to be able to say that I did a powerlifting meet. But after that first competition I completely fell in love with the sport and the platform. I continued to train myself using whatever resources I could along with @nordicberserker’s help and I was able to make a lot of progress a few months later at my second meet as well. However I started to see that maybe I needed to enlist the help of someone who really knows what they’re doing in terms of programming for strength and powerlifting technique if I really wanted to keep getting better. @nordicberserker had picked up @adam_pine mid-training cycle prior to me trying to find a coach and I had watched him put a ton of weight on his lifts in the span of about seven weeks working with Adam. I knew he was an obvious choice for me and I can’t say enough about him today. Not only has he vastly improved my lifts in terms of pounds and technique but the difference in the amount of confidence I had stepping onto the platform this time was a huge factor in my performance as well. I knew I did 100% of what Adam told me to do in the gym. I watched myself PR on lifts during training week after week, repping weights that earlier in my training cycle I wasn’t really sure I’d be able to hit percentages on but then I did and with as much grace as a powerlifter could have. I surprised myself by the weight I was lifting and at how “good” previously “heavy” weights actually felt in my hands and on my back. I trusted the process. I knew that through working with Adam I had set myself up for success and the outcome of my meet was a testament to that. As I continue to work with Adam in the months to come I know that I am going to be able to achieve each and every goal I set for myself in this sport of powerlifting. He has gone above and beyond as my coach also stepping into roles like psychologist, mediator, motivational speaker, messenger…the list goes on really (lol) but I’m most proud to also be able to call him my friend. #longpostPR #girlswhopowerlift #rpspowerlifting #momstrong

A photo posted by Adam Pine (@adam_pine) on

Recommended Reading

  1. 10 Things Every Lifter Should Be Able to Do via Dan John
  2. The Trend is Dead: 8 Fitness Trends that Didn’t Pan Out, Part 1 via Tony Bonvechio
  3. How to Get More Protein in Your Diet via Sohee Lee
  4. Can we finally have a grown-up conversation about GMOs? via Precision Nutrition
  5. The Law of Repeated Exposures and How It Can Help You Master Any Topic via Tony Gentilcore
  6. Why Don’t I Have Any Willpower? via Jen Comas, Girls Gone Strong
  7. 5 Mistakes that Will Derail Your Fat Loss Efforts via Nick Smoot, Eric Bach
  8. Lat Activation for Bigger Pulls via Mike Robertson
  9. What Common Mistakes Do You See Lifters Making? via Juggernaut Training Systems
  10. 21 Tips for Up-and-Coming Fitness Professionals via Eric Cressey
  11. 20 Common Reasons Why You’re Not Losing Weight via Authority Nutrition
  12. The 5 People Every Lifter Needs to Avoid via Dani Shugart
  13. A Multiplanar Approach is Best for Developing the Glutes via Bret Contreras
  14. Beyond The Physical Benefits of Health and Fitness Programs via Ross Enamait
  15. 4 Tips You Need to Know for a Bigger Bench Press via Adam Pine
“Whatever you are, be a good one.”
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