Two full weeks into the nutrition challenge! Great job to all of you still hanging in there. The next two weeks will fly by. Stay in the game. I will be accepting journals starting Monday morning for the previous week.
We booked our celebration for the end of the challenge on October 4th at Kelsey’s Restaurant Orillia (Sam Browne Room) – 7:00pm. Be sure to hit up our event page on Facebook!
Deadlift Prep Warm Up
Wendler Deadlift #2
Tabata – 8 Rounds per movement, 20sec on, 10 sec off:
Score is lowest rep count for any of the movement intervals.
What if I told you there were two ways to become rich in one year and all you had to do was decide which way to proceed?
Option #1 requires you to work only a single day over the next year.
Option #2 requires you to work every day within the same year.
Which one would you choose? Obviously we would all take Option #1. It’s a no brainer. The problem is that Option #1 doesn’t exist – at least not to the 99.9% of us who didn’t win the 50 million dollar jackpot last week…
Let’s apply this same idea to fitness. The “easy way” is portrayed on television and Internet ads all the time. It’s actually kind of painful seeing some of the recommended videos on my YouTube homepage or the side scroll of my Facebook newsfeed – “Lose 30 pounds in a week without exercise! Just buy this jiggly thing that you stand on 10 minutes a day for $1000!! That’s all!!!”
…And do I really need to remind you that someone actually invented the shake weight? (See the video above…)
I digress, but you get the idea. My point is that for some reason people actually fall for these gimmicks. They truly believe this is what will cure what ails them. I am sorry (but not sorry) to have to burst that ridiculous bubble – IT. TAKES. HARD. WORK. – A lot of hard work. Forever.
To get stronger, you have to start with the basics and strength train on a very regular basis. For technical lifts you need to work technique over and over and over. These things just don’t appear overnight. They don’t happen by accident.
The same principle applies to nutrition. There is no MAGIC PILL. You need to eat real food. You need to weigh and measure it. You need to do this for a long time. The results are guaranteed but you have to follow the guidelines ‘to a T’. I promise you there is no healthy fad diet, pill, weight loss promise other than eating clean and healthy and controlling the portions of the 3 primary macro-nutrients.
I know I am preaching to the choir here. We have a roster full of hard working careful people at our gym. It’s always good to have a reality check once in a while to keep us grounded and remind us to focus on the basics. Keep up all your hard work. Everything comes together over time
Wendler Back Squat #2
With a 7 Minute Clock:
Start with 3 reps of each, increasing by 3 reps each round: