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90 DAY CHALLENGE: THE BENCH PRESS WK3-DAY2

31 Jul
  • Q) What is 90 day challenge?
  • A) 90 blog post aimed to teach you the basics of working out…. take the time to understand all 90 posts and you should be able to navigate your way through any gym

HEY BRO, HOW MUCH YOU BENCH?

 We need to keep in mind that the Bench-Press, if done incorrectly, can be damaging to the shoulders…  it is essential to understand what good technique looks like. Making a few corrections, could not only save your shoulders but  also allow you to add weight to the bar. 

Click HERE to see a tutorial video on the barbell bench press

Click HERE to see a tutorial video on how to use leg-drive to enhance your bench press

Click HERE to see a tutorial video on the dumbbell chest press


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90 DAY CHALLENGE: THE BENCH PRESS WK3-DAY2

7 Jun
  • Q) What is 90 day challenge?
  • A) 90 blog post aimed to teach you the basics of working out…. take the time to understand all 90 posts and you should be able to navigate your way through any gym

HEY BRO, HOW MUCH YOU BENCH?

 We need to keep in mind that the Bench-Press, if done incorrectly, can be damaging to the shoulders…  it is essential to understand what good technique looks like. Making a few corrections, could not only save your shoulders but  also allow you to add weight to the bar. 

Click HERE to see a tutorial video on the barbell bench press

Click HERE to see a tutorial video on how to use leg-drive to enhance your bench press

Click HERE to see a tutorial video on the dumbbell chest press


90 DAY CHALLENGE: (THE OVERHEAD-PRESS, WK 3- DAY 1)

5 Jun

  • Q) What is 90 day challenge?
  • A) 90 blog post aimed to teach you the basics of working out…. take the time to understand all 90 posts and you should be able to navigate your way through any gym

The Overhead- Press is as it sounds,  pressing weight over your head. This is an often neglected exercise for a few reasons.

  • It’s really hard: if you do not put time into developing your Overhead-Press you will inevitably be quite weak when attempting it.. and this is a hit to the ego
  • Conspiracy against the Overhead-Press: For some reason people have developed a phobia against the Overhead-Press, saying things like it’s dangerous and will cause shoulder problems. This is not the case if you use it properly, just like any other exercise….. if you use poor form or too much weight you are at risk of hurting yourself.

I found a great video by the legendary strength and conditioning coach Martin Rooney… in the video he goes over why the Overhead-Press is awesome and how to execute it

Click HERE to see the video

TRY THIS WORKOUT!!

Ok well it is not quite a workout….. go to the gym and see where your Overhead Press strength is at. This will give you an accurate view of how to plan your workouts to develop a stronger Overhead Press

  • What is the heaviest weight you can use and still get 5 reps?

90 DAY CHALLENGE: THE DEADLIFT (GRIP OPTIONS: WK 2, DAY 7)

31 May
  • Q) What is 90 day challenge?
  • A) 90 blog post aimed to teach you the basics of working out…. take the time to understand all 90 posts and you should be able to navigate your way through any gym

 

When you are first starting it does not matter much how you grip the bar, but once you start to add some weight you will inevitably run into grip troubles. We will be going over Three Grip Options


Clean Grip:  This is a double overhand grip and the one that most people will start with, it is great for beginners and those looking to transfer the Deadlift into the Power Clean (covered earlier in the week)
Mixed Grip:

A grip that becomes useful when you start to add heavy weight to the bar, it consists of one hand gripping the bar from the top and the other hand gripping it from underneath. It is personal preference on which hand goes over/under but I like to put my right hand under and left hand over.

 

 

Straps: This option really only becomes useful when you are lifting very heavy weight, one in which you normally would not have the grip strength for. Many people notice they will be able to life more when using straps… I encourage you not to give in to temptation….. While straps have their uses, don’t neglect your grip strength. 

90 DAY CHALLENGE: THE DEADLIFT (PROGRAM FOR STRENGTH-WK 2,DAY 6)

30 May
  • Q) What is 90 day challenge?
  • A) 90 blog post aimed to teach you the basics of working out…. take the time to understand all 90 posts and you should be able to navigate your way through any gym

Today we will be covering how to use the Deadlift to get stronger. These principles can be applied to any weighted movement but for simplicity sake we will be using the Regular Deadlift.

I like to work in a 4-week progression, remember that jumps in weight will happen fast if your a beginner but as you get stronger the jumps in weight will decrease.


QUESTION:

If I am not maxing out every set how will I make progress?

ANSWER:

Take some advice from the best Powerlifters in the world, many of which have written books and articles explaining their methods.  The program that has worked best for me is Jim Wendlers 5/3/1 system

Here is how he breaks down a 4 week cycle

Click HERE to see the article explaining how to calculate these numbers (trust me it’s not hard) 

WEEK 1 
75% x 5
80% x 5
85% x 5+ (at least 5 reps but this is your set to max out)

WEEK 2 

80% x 3
85% x 3
90% x 3+ (at least 3 reps but this is your set to max out)

WEEK 3 
75% x 5
85% x 3
95% x 1+ (at least 1 rep but this is your set to max out)

WEEK 4 (recovery week) 

60% x 5
65% x 5
70% x 5 

QUESTION:

Shoulder I alternate exercises?

ANSWER:

It is up to you, I like to change things up every 4-weeks. For example I will do a 4-week Deadlift phase then do a 4-week Power Clean phase then repeat. This is personal preference but I find switching every 4-weeks keeps things fresh.