Training Log: USPA Nationals July 8th

This post is the first of a few over the next 9 weeks, and may be a bit long – so thank you in advance if you read the whole thing.

Continuing the theme of giving back which we mentioned was our focus this year – I’ll be breaking down my training in as much detail as possible, so if you’re looking for a new program, or just interested in learning more about powerlifting and strength – read on.

I also have 4 other of our team lifters running this program along side with me. If you want in – email me.

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Yesterday (monday) I started my training program for USPA Powerlifting Nationals on July 8th, in Las Vegas, Nevada. I’ll be competing as a 198, classic raw (knee wraps), in the Open age category. Read More


Your Cardio Doesn’t HAVE to Suck

Cardio and I have had a love/hate relationship over the years. Previously as an aerobics instructor I LOVED my cardio. I would be teaching step 6-10 times per week, running 5-15Km every other day, doing box jumps, jump squats and burpees in every workout. Eventually, I realized that my body was pretty broken.. My knees were in constant pain, I had to take the stairs sideways and my low back ached 24/7.

When I got into weight training my cardio went out the window. Those aches and pains left, my hunger decreased and overall I felt lighter and better. Read More


Maintaining Bodyfat %

This is a guest post from one of our members – Tallyson Neves.

Tallyson is a competitive powerlifter in the 165, 181, and 198lb weight classes. He recently did a big weight cut, with an effort to lower his bodyfat % while maintaining strength.

Below are some of his best tips or advice/rules for people to follow when talking about weight loss or maintaining your physique. I wholeheartedly agree with his statement of “to achieve what is promoted in the main stream media (having a six pack), will take a great amount of commitment and sacrifice,” (sacrificing the foods you “want” for the ones you “need”, and staying committed to the goal you set for yourself). Read More


Shrink Your Stomach and Fix Your Back Aches

As trainers, some common complaints/problems we hear about are i) back pain or ii) someone wanting to shrink their stomach/trim away their mid-section. Often times, the two are related. A heavy mid section or poor anterior flexion (when your hips are tilted forward and your butt kinds sticks out like a duck) can pull your spine and back into painful positions. (See photos.)

weight-gain-back-strain

anterior-pelvic-tilt

The first reaction most people have is to think ‘OK – I need to work my abs’ – this is not wrong thinking, however doing a bunch of crunches or sit ups each night won’t necessarily get you the results you want.

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What is Flexible Dieting?

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This morning I decided to take a day off from my usual Oats, Egg Whites, and Peanut Butter, and take in something I enjoy (a nice bowl of cereal).

I figured I would show an example of Flexible Dieting or “Macro Counting” for those who may be confused about how to incorporate it with their eating.

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