Podcasts about 5rm

DIRTY 'FENG! Let's take a look at the newest Baofeng for 2024, the 5RM. Today I put it on the power meter and then do some emissions testing with the TinySASPONSOR: Bring all of your CNC and 3DP Ideas to life at https://pcbway.comLink to Baofeng - https://amzn.to/3IwOt7eLink to TinySA - https://amzn.to/3v4w52aBecome a supporter of this podcast: https://www.spreaker.com/podcast/ham-radio-2-0--2042782/support.

Metrics aren't your master. Don't sacrifice important pursuits to the altar of strength (unless you're specializing). Metrics Aren't Your Master - What Matters to You? Want to get strong, add some muscle, become more capable, and improve your quality of life and general health and fitness? This is where many of our clients live. Want to get fat, give up all other physical pursuits, and become less healthy so you can squat more? If so, that's awesome - seriously, some people seek the single-minded pursuit of excellence, such as elite powerlifting. For most of us, though, this makes no sense. You don't need to gain 50 pounds for the benefit of your squat 1RM. We recommend you don't give up all conditioning so your novice linear progression can last longer. Remember, metrics aren't your master. For many of us at Barbell Logic, we have stood in the position of deciding not to go for the hike or the bike ride because we needed to go for a 5RM on Monday or do a hard 5x5. The weight must go up! No, it doesn't have to go up. Seriously, who made this rule? What terrible consequence are we trying to avoid by sacrificing a social life and physical health so Monday's 5x5 goes up five pounds? Metrics Aren't Your Master - Know the Rules, Break the Rules Going for the hike or bike ride or Turkey Trot will likely take weight off the bar in your lifts - you do not have infinite recovery capacity. For most people, though, that's a sacrifice they're willing to make. Will you some day be lying on your death bed thinking "oh no, I left 25 pounds on my squat because I biked." No, no you won't. This is where having a coach to help guide your programming really comes in handy. You go for a long hike over the weekend, your Monday 5x5 cannot go up 5 pounds. This is okay, but it also complicates how you approach programming over time. Many have run into the wall of not knowing what to do once simply adding weight to the bar stops. We love metrics, but metrics aren't your master. Rather, they serve you and your goals. Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

Automated metrics are awesome - measure & celebrate progress toward your or your clients' goals AUTOMATICALLY. Awesome. This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE. Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper). Check out the Barbell Logic podcast landing page. Automated Metrics Are Awesome - PRs Matter PRs matter because PRs measure progress toward your or your clients' goals. They let you know you're on the right track (or they indicate a change is needed). You first must develop goals based on your deep motivations and values. Then, decide on metrics that align with this goal. If these metrics increase - if you hit PRs - you are moving closer toward your goals. Over time, you'll need to reassess your goals and PRs. You may get injured or reach a point where all-time, outright PRs are behind you (no more 1RMs). This is okay. What you'll have to do is create new PRs to track. Maybe you track PRs after 40. You could track PRs at your lighter weight. Tracking volume PRs, consistency PRs, PRs at different rep & set schemes, or PRs for accessory or supplemental lifts could help you assess progress toward your goals. Ultimately, PRs motivate clients and measure progress toward goals, indicating if you and your client are on the right path, or you need to change something. Automated Metrics Are Awesome - Efficient & Effective Don't go out of your way to remember client PRs - track them automatically. How? TurnKey Coach automatically tracks PRs across different rep and set schemes, for conditioning, and for consistency. As you provide video feedback, the PRs appear on the screen at the top. It's the first thing to notice and celebrate with your client. In your programming, you can scroll through PRs for a certain lift and aim for a PR that is there for the taking. For example, a client's last 1RM and 5RM were all-out, RPE 10 grinders. The client, though, may not have gone for a 3RM for a long time. Instead of trying to eke out a small 1RM or 5RM PR that might not be there, go for the easier 3RM PR. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

A common frustration for intermediate lifters in their first couple years of training is an inability to maintain their peak strength. Whether it's a 1RM, a 5RM, or even a PR for sets across, for the vast majority of people something will interrupt their strength training progression and knock them off track, and they'll miss lifts they have previously hit. On top of that, attempting new PR's will become more unpredictable, and even if they did everything right, the weight sometimes just won't move. Did they get weaker? Is all their previous work in vain?   Of course not. What these trainees experience is the difference between building strength and expressing strength. Learning to manage your expectations over the long haul is an important part of training for life. You won't always be at your peak (after all that's what makes a peak, a peak), but if you pay attention to moving up your floor over time, then new, higher peaks will eventually come. In the meantime, learn to set reasonable expectations, understand what's happening when you stall out, and set yourself up for success by committing to the process, rather than hanging your enjoyment solely on PR's.   Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana   Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com

En Malaisie, l'inflation est au cœur des préoccupations. Depuis la pandémie, le taux d'inflation était autour de 2,5 % dans le pays, avant d'atteindre plus de 4 %, après l'invasion russe en Ukraine. Un phénomène qui a des conséquences directes sur le porte-monnaie des Malaisiens, notamment ceux aux faibles revenus qui représentent 40 % de la population du pays, selon le classement du Département des statistiques de Malaisie. Pour tenter d'y faire face, le gouvernement malaisien a donc souhaité mettre en place, en se reposant sur l'aide d'entreprises, des « menus Rahmah » aussi appelés « Compassionate menus » c'est-à-dire, littéralement « menus compatissants » à 5 ringgits malaisiens, soit environ 1 dollar américain. De notre correspondante à Kuala Lumpur, Ce sont des statistiques qui ont énormément attiré l'attention ces derniers mois dans le pays. Le taux d'inflation en Malaisie a connu quelques rebondissements notables durant l'année 2022, avec notamment un pic à 4,7 % en août dernier. Il est depuis redescendu : selon les derniers chiffres de janvier 2023, le phénomène est ainsi estimé à 3,7 %, contre 3,8 % en décembre 2022. Avec la hausse de l'inflation pendant l'année 2022, la société malaisienne, et notamment les faibles revenus, ont été touchés de plein fouet par cette tendance. La Malaisie se divise, en effet, en trois catégories délimitées par des revenus, selon le classement du Département des statistiques de Malaisie. Tout d'abord, il y a les « T20 », c'est-à-dire les « Top 20 % », soit les revenus les plus hauts qui représentent ainsi 20 % de la population malaisienne. Par la suite, vient la catégorie des « M40 » ou « Middle 40 », c'est-à-dire celle des revenus moyens du pays, et qui concerne 40 % de la population. Enfin, les faibles revenus, aussi appelés les « B40 » ou « Bottom 40 » représentent ainsi les 40 % restants de la population malaisienne. Cette dernière catégorie des « B40 », est elle-même divisée en quatre sous-catégories. De manière générale, les revenus des ménages appartenant à cette classification, s'établissent entre moins de 2 500 ringgits malaisiens (soit moins de 560 dollars) et 4 349 ringgits malaisiens (soit 970 dollars). Réduire le coût de la vie des ménages à faibles revenus Les B40 sont donc les premiers touchés par la hausse de l'inflation. Face à ce constat, le gouvernement malaisien, avec à sa tête le Premier ministre Anwar, fraîchement élu en novembre dernier, a donc souhaité communiquer sur le sujet, en lançant l'initiative des « menus Rahmah », des menus à 5 ringgits malaisiens, soit l'équivalent d'un dollar environ. Cette opération repose avant tout sur le volontariat, et pour l'heure, les restaurants et entreprises qui se sont portés volontaires pour proposer des menus à moindre prix, ne bénéficient pas de subventions de la part de l'État. Récemment encore, le ministre du Commerce intérieur et du coût de la vie, Salahuddin Ayub, a déclaré que le gouvernement ne fournirait pas de subventions pour maintenir le programme. Les coûts du programme sont supportés par les participants. Du côté des restaurants justement, certains responsables, comme chez Mydin, expliquent pour l'instant maintenir leurs menus à 5RM pour trois mois. Le prix pourrait ensuite fluctuer en fonction du coût des intrants. Pour l'instant, le pays compte 15 000 restaurants fournissant des « menus rahmah ». Tous ont le même objectif : réduire le coût de la vie des ménages à faible revenu. Tous les Malaisiens peuvent cependant profiter de cette opération, quels que soient leurs revenus. Globalement, cette initiative est saluée par la majorité des clients.

Autoregulation adjusts to the lifter's actual, not expected, performance during a workout. Get an overview of this strength training method. Autoregulation - The Concept The underlying concept is fairly simple: adjust the work sets to the lifter's performance during the workout. During novice linear progression, a lifter adds typically 5 pounds each week. The lifter adapts quickly while also lacking the ability to stress himself with a heavy work set like an advanced lifter can. If the lifter misses a rep or set, a programming change probably needs to occur. If the lifter has a bad workout but hits all the reps, then she learns about just how heavy "heavy" can be. It can be a qualitative experience in RPE 8.5+ sets. As the lifter advances, weight is often added less frequently, though you often see a linear progression of supplemental and accessory lifts. Without autoregulation, a lifter performs work sets based on a past one-rep max or similar maximal effort (e.g. 5RM) or her expected performance. Past performance does best predict future performance, but occasionally a lifter experiences workouts on the tails of the bell curve. A lifter may suddenly fail to hit prescribed reps or have to perform the reps at RPE 9+ effort, whereas the intended difficulty was closer to RPE 7. The other extreme is the unexpected easy day, when a PR might be available. Especially as a lifter progresses, these days come less and less frequently, so taking the PR may be warranted. Subjective Autoregulation The lifter can attempt to make a more-or-less educated guess on his 1RM from his subjective assessment using rate of perceived exertion (RPE) or reps in reserve (RIR). Work up to a single at RPE 8. This means you assess that you can complete 2 more reps. Then, perform 1x3 @ 93% and 3x5 @ 80%. If your RPE assessment is fairly accurate, the training stress and intensity that day will be appropriate - sufficient but not too much. The other primary subjective autoregulation method is the coach's eye. The coach can watch your warm up sets and help pick your work set intensity based on his assessment of your performance that day. This is an informed input, if you have an experienced coach, but it is still subjective. Lastly, the two methods can be combined. Whether in-person or online, this method works better. You have two independently-gathered albeit subjective data points that help determine the work sets for the workout. Online, the coach obviously cannot pick the intensity that day, but the coach can help provide feedback on the lifter's RPE assessments and notice patterns. For example, a lifter may tend to assess RPEs fairly accurate most of the time, and especially for upper body lifts. On bad days and for squats - this hypothetical lifter's least favorite lift - he tends to rate them higher than they were. This growing awareness can inform the lifter's decisions. Objective Autoregulation AMRAPs or working up to a 1RM are objective, as long as the lifter gives her full effort for the set. The problem, is maximal effort sets, whether for one rep or as many reps as possible, are physically and mentally exhausting, will negatively affect the remaining work sets, and provide an extremely high-intensity training stress that must be accounted for in the training. Velocity-based training, therefore, offers an objective autoregulation method that doesn't require a maximal set. The lifter has to give her full effort during warm ups, but this does not come with the same difficulty or downsides as a truly maximal work set. The downside is mainly the cost, though they've become more readily available and more accurate. If you're an advanced lifter that is serious about chasing PRs for the long haul, you might consider investing in this for your training. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. There's no contract and you can cancel anytime. Start experiencing strength now: https://bit.ly/3EJI18v    Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

We return to the foundations of programming before we jump off into more advanced programming discussions in upcoming podcasts. Why are simple, hard programs the most effective? How do we decide what to do out of the countless options. The concept of MED evolved out of the idea that what coaches were doing, as opposed to simply jumping from one program (novice linear progression) to another program (some HLM or Texas Method variant), was making small changes to modify LP that led to the intermediate program.   GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com Coaches compared notes and realized this is what others were doing, and Matt & Scott explored this on earlier podcasts.  And, when you think about it, this makes a lot of sense. Changing 1 or 2 variables allows you to tinker and better evaluate which changes work in general and which changes a specific lifter responds well to.  With enough consistency over a long enough time, lifters' programming will get complicated. But we don't need to unnecessarily complicate things, and we don't want to throw huge amounts of volume at a lifter because then it's difficult to have anywhere to go from there. This applies to LP with the intensity as well. While you may be able to do 30 more pounds on your squat day 1, if you start with your absolutely 5RM, you really don't have anywhere to go from there.  So, we program simple, hard programming (sorry, but simple & easy doesn't work). We keep things as simple as they can be. We change programming based on the lifter's other life stresses (expected & unexpected). And we build habits & consistency to lead to the changes we want to see.

GRAND FINAL EDITION! We feature special guests Fraser Sampson, Tristan Geehman and 5RM's Lachie Winnall in a HUGE show. Plus we chat about all of this weekend's grand finals from A grade to Under 13s. It's a massive grand final day at Loxton tomorrow and it's time for Kick Ons!

Matt & Niki are joined by Cameron Cox, BLOC Exclusive Coach and owner of Cox Sauce BBQ Sauce, delicious barbecue sauce (getchu some). They answer questions on bicep tears, lifting straps on the deadlift, shoulder pain on the bench press and squat, programming chin ups, getting your others to train more effectively, and a would you rather question. 0:00 Introduction & Cox Sauce BBQ Sauce Cameron Cox of Cox Sauce BBQ Sauce joins Matt & Niki. This came from a family recipe that was special and rare as a kid, as it was difficult to make. It doesn't exactly follow one style of BBQ sauce, but it's well balance and goes great on ANY meat. Check it out here.  9:47 Convincing Others to Improve Their Training You have to lead by example here & get jacked. Younger guys want to be jacked--so you have to show them the way. There is also some bad information here about talking to advanced bodybuilders & thinking that doing what Mr. Olympia does is what you should do. After years of consistent training, you can up the volume, but start with the basics. What the beginner needs to do is different than the person with years or decades of training.  The other consideration is you can't really convince people to do things. Do the thing & be the example and have them come to you: your actions will convince them more than your words. 14:51 Dealing with High School Coaches Remember what the goal is for the child in high school. If it's just about fun & exercise, then you probably don't need to go crazy & optimize training. If you think your kid might have a legitimate chance at playing at the college or higher level, then getting him or her a coach might make sense.  Also, remember, support the recovery & feed your kids. Do what you can to help your kid. Don't aim to convince the coach. 18:20 Shoulder Pain with Bench Press & Squats - No More Low Bar? You might try these movements every now and then and see if they still bother you, but you might not be able to have these be your primary lifts, and that's okay. Definitely don't give up on trying things, though. As you do an exercise, it should help make things feel better not worse. Finally, while we love the low bar squat, high bar & safety squat bars are super effective. Do your best to train the most muscle mass over the longest effective ROM.  22:34 Chin Up Programming If you're doing a 3-day/full body split, then you can have the pull up or chin up be on the light Wednesday. If you're on a 4-day split, then the chins go on the upper body day. This goes for barbell rows as well.  Also, Coach Cam throws out a theory for the number of chin ups you can do being a gauge for whether you're too skinny or too fat.  27:18 Lifting Straps & Technique Often times, if you introduce a new piece of equipment, it's different enough that it's harder at first until you adjust to the equipment. Also, pulling the slack out of the bar really matters here & wrapping your straps tightly.  32:46 Excessive Layback on the Press First, of course, layback is okay, especially if your layback doesn't bother you. You also may want to train the press strict at least once a week: don't come to rely on the layback too much.  Press is pretty complicated when you analyze it biomechanically & consider all the joints and all the potential press styles. Gaze is important on the lifts. It helps maintain balance and ground you, giving you a consistent point of reference.  40:35 Bicep Tears-When Most Likely Is a bicep tear more likely to occur at last rep of 5RM or during a 1RM? This occurs during SUPER HEAVY stuff during StrongMan events with stones & tires.  In general, this is more likely to occur if you're SUPER STRONG, as your tendons & connective tissue are not as strong as your muscles.  44:29 Would You Rather? GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

¿Qué es estar en forma? https://construyetufisico.com/entrenamiento/que-es-estar-en-buena-forma-fisica/ Esta es una pregunta recurrente que me pasa por la mente de vez en cuando. Y ahora con esto de empezar el año me ha vuelto. También es que cumplo los años a primeros de enero y claro, eso de hacerse más viejo da para pensar y repensar que estás haciendo con tu vida. El caso es que este 2021 han caído 39 años. Una cifra como cualquier otra, pero que me deja haciendo equilibrio con un solo pie al borde del precipicio de los 40. Pero como aún son treinta y tantos creo que aún soy joven. Y por ser joven quiero decir: aún tengo que estar en una muy buena forma física. Pero verás, te explico… ¿Qué es estar en buena forma física? Allá por el 2016 ya hice unos artículos y podcast sobre que era estar en buena forma física. POr aquella época tenía treinta y pocos, cogí las referencias de varios expertos y saqué mi propia conclusión de las cualidades físicas que debería tener una persona (hombre y mujer, hice los dos) para poder decir que estaba con un buen nivel fitness. A día de hoy sigo pensando que esas marcas están bien. Es algo para nada complicado de conseguir, pero lo suficientemente desafiante como para poder asegurar que estás en forma sin problemas. ¿Qué marcas necesitas para estar en buena forma física? Estas son los 7 indicadores principales para saber si un hombre estás en forma o no: Poder hacer una repetición de press de banca con el 150% de tu peso corporal Poder hacer una repetición de press militar con el 100% de tu peso corporal Poder hacer una repetición de peso muerto con el 250% de tu peso corporal Poder hacer una repetición de sentadillas con el 200% de tu peso corporal Poder hacer 50 flexiones seguidas Poder mantener la posición de plancha durante 2 minutos o más Poder hacer 15 dominadas seguidas Aquí tienes los 7 indicadores para saber si eres una mujer en buena forma física: Poder hacer una repetición de press de banca con el 75% de tu peso corporal Poder hacer una repetición de press militar con el 60% de tu peso corporal Poder hacer una repetición de peso muerto con el 150% de tu peso corporal Poder hacer una repetición de sentadillas con el 125% de tu peso corporal Poder hacer 10 flexiones seguidas Poder mantener la posición de plancha durante 2 minutos o más Poder hacer 1 dominada completa ¿Estaba en buena forma física, según yo mismo? Revisando los entrenos de hace 5 años me doy cuenta que mis marcas estaban bastante cerca de eso. Press banca y militar muy cerca. Sentadilla y peso muerto muy lejos. Yo estaba en poco más del 150% en peso muerto y algo menos del 150% en sentadilla. Flexiones bien, plancha sobrada y dominadas casi casi. Pero lo que te digo. Los años pasan y tu vida cambia. Este año pasado 2020 ha sido raro para todos. Un tiempo sin entrenar por imperativo legal. Aquí en Nueva Zelanda el confinamiento fue de 4 semanas y otras 6-8 funcionando de manera rara. Fuimos el primer país del mundo en poder decir que habíamos eliminado el Covid y a día de hoy hacemos vida normal, pero con las fronteras cerradas desde hace casi un año. Muchos cambios en el trabajo. Más horas, más viajes fuera de casa y más estrés. Todo eso hace que vaya a entrenar poco y muy discontinuo. Motivación cero. Un cambio de casa, con mudanza y todo lo que esto lleva. Que si bien tengo un pequeño gimnasio en casa, la motivación, el tiempo y el cansancio general pesan. Ajusta el entreno a tu vida y no tu vida al entreno Con todo este royo que te he soltado lo que te quiero decir es que estoy en muy mala forma física. Me da casi vergüenza saber en que estado de fitness real estoy ahora mismo. Pero ya te digo que muy lejos de esos objetivos/marcas ideales según los expertos. Y que yo mismo di por buenos. Pero como te digo, tengo casi cuarenta años y llevo los últimos 6 meses sin entrenar. O al menos no ha habido una semana que haya entrenado más de 2 días. Y muchas han estado a cero. Así que voy a marcarme unos nuevos objetivos o marcas mínimas para poder decir que estoy en buena forma física. Voy a ajustarlas a mi vida, a mis objetivos actuales y a mis posibilidades. Vamos que va a ser una especie de propósitos de año nuevo fitness. Nuevas marcas fitness para un nuevo año Las otras se basaban mucho en ejercicios de fuerza máxima y muy poco en fuerza dinámica y nada en resistencia cardiovascular. Como te digo, me voy haciendo mayor y mis prioridades cambian. Nuevas marcas que yo necesito para estar en forma: Son mis marcas y mi objetivo fitness para 2021. No las tomes como dogma de fé. Pero si quieres seguirlas bienvenido. Poder hacer 5 repeticiones de press de banca con el 100% de mi peso corporal Poder hacer 5 repeticiones de press militar con el 70% de mi peso corporal Poder hacer 5 repeticiones de peso muerto con el 150% de mi peso corporal Poder hacer 5 repeticiones de sentadillas con el 100% de mi peso corporal Poder hacer 30 flexiones seguidas Poder mantener la posición de plancha durante 2 minutos o más Poder hacer 10 dominadas estrictas seguidas Correr 5 km en menos de 25 minutos Correr 10 km seguidos (en menos de 1 hora) ¿Por qué este test fitness y no otro? Pues sobre todo por lo que te vengo diciendo desde hace un rato ya. Porque ya no soy un niño y estoy muy fuera de forma. Por eso he rebajado sobre todo los pesos que tenía como referencia hace 5 años. Sería una locura creerme que en poco tiempo pueda llegar a esas marcas. Eso es una lesión en pocas semanas (sino días). Y segundo porque ni es lo que ahora mismo quiero conseguir, ni es la forma en la que he estado entrenando. Hoy por hoy me interesa más tener algo más equilibrado que la propuesta de hace unos años. Por eso el correr y las repeticiones no son a 1RM sino a 5RM. Y lo más importante es porque mi entrenamiento no está enfocado en fuerza máxima. Es un entrenamiento mixto, con ejercicios básicos pesados, pero no 1RM. Accesorios a rangos de hipertrofia. Yo siempre he estado más inclinado por la estética. Aunque nunca tuviera un cuerpo sobresaliente. Y entrenamientos metabólicos para mejorar la capacidad aeróbica, sobre todo con alta intensidad de entrenamiento. Por eso mi objetivo de correr 10 km es como mi ultra distancia. Porque ahora todo el que corre tiene que hacer ultra-maratones, sino eres un mierda. Mi entrenamiento, mis objetivos Llevo varios años perfeccionando el entrenamiento que te he comentado. Entrenos como los que tienes en la web. Entrenos para estar bien en general y verte bien. Por ese orden y sin excluir ninguno. Tampoco hace falta que te quedes con mis marcas concretas. Con mis números y con mis porcentajes. Me gustaría que te quedaras con la idea de buscar un cuerpo funcional y estético. Libre de lesiones. Un cuerpo funcional lo busco con los entrenos metabólicos (esos tipo crossfit). Con la carrera contínua, por intervalos, saltos a la comba, remo… Y la funcionalidad y estética con esos ejercicios básicos a rangos medios bajos. No hay nada mejor que un ejercicio multiarticular para dar fuerza, tamaño y proporción. Y la estética trabajando de manera analítica con ejercicios de aislamiento a rangos de hipertrofia. Esto es lo que busco para mi en este 2021. Este es el entrenamiento que yo propongo.

Bench press 5RM 4 RFT 400m run 5 squat snatches (135/95) --- Support this podcast: https://anchor.fm/matthew931/support

Front squat 5RM, 4RFT 7 power clean and jerks (155/105), 11 T2b 15 lateral bar burpees --- Support this podcast: https://anchor.fm/matthew931/support

Back squat 5RM. 4 RFT 10 Overhead squats (95/65), 12 T2B, 50 Double Unders. --- Support this podcast: https://anchor.fm/matthew931/support

Welcome to THE BARBELL STRIKES BACK! On this episode James welcomes back Albany CrossFit Barbell Club members Shaaf Syed (@taco.shaaf), Miguel Porter (@couldntbemiguel), and Frank Ford (@frank_ford_). On the show the group discuss a controversy surrounding Miguel's recent 5RM back squat PR, Shaaf's "tell" when lifting, the difference between a "mock" and "practice" meet, the psychological games played between Shaaf and Miguel in training, Squat jerks and CJ Cummings recent 195 kg clean and jerk, and more! Thank you for listening. Enjoy! ------------- If you enjoyed the show please consider leaving a review and 5-star rating. @thebarbellstrikesback | @jamesamcdermott | @albanycrossfit | @albanycrossfitbarbellclub

Matt, Andrew, and Niki continue their roundtable discussions in Matt's library and whiskey sanctuary (or is it a whiskey sanctuary with a library?), today addressing the concept of percentage-based programs.   The majority of templates and books about programming, if not all, describe programs in terms of percentages -- percentages of a 1RM, a 5RM, or perhaps a previous working load. From an author's standpoint, you almost have to write about programming in this manner. You can't use real weight on the bar, because the application of a program for a 600lbs squatter will look much different than a 350lbs squatter, for instance. Examples of real lifters are helpful, but you couldn't possibly put enough examples in a book to cover every lifter that might attempt your program.   Unfortunately, many lifters pick up templates, see the percentages, and base their expectations for progress on those numbers. If they see a 1x5 in the program at 90% of their 1RM, they expect to be able to do it because the template said so. In reality, all programs require some modification and adjustment by the lifter or coach to fit their specific goals, strength level, level of advancement, mental fortitude, and, to an extent, how that lifter feels on any given day. A good coach can watch how a lifter is responding to a program and make adjustments on the fly, knowing when to push a lifter past their comfort zone but also when to pull back and keep them excited to train.   Discounts Barbell Logic's FREE guide to linear progression: https://barbell-logic.com/novice-linear-progression/ Never buy toilet paper again! Save 10% off any bidet or bidet accessory from Tushy by going to: https://hellotushy.com/logic Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!   Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com  

Richard discusses the latest tech news and tips with Lachie on 5RM

Richard discusses the latest tech news and tips with Lachie on 5RM

Join Damian Barrett and Craig Hutchison as they pay tribute to Danny 'Spud' Frawley  who died on Monday.  This Saturday Triple M & 1116 SEN Unite In Tribute To Danny Frawley Spud Frawley's great radio mates will reunite this Saturday afternoon with Triple M and 1116 SEN to simulcast a special edition of The Saturday Rub in a tribute to the life of the St Kilda champion and larger-than-life media figure. For 10 years, Frawley, alongside Brian Taylor, James Brayshaw, Garry Lyon and Damian Barrett formed the ultra-successful Triple M Saturday Rub team, entertaining the public with a unique brand of humour and footy analysis. In recent years, Taylor, Brayshaw and Barrett have remained core members of The Saturday Rub team, while Lyon and Frawley made the move to SEN to be key players in the station's football coverage. From 12pm this Saturday, they will come together once more in a tribute to their great mate. Head of Triple M Mike Fitzpatrick said, “This idea, dreamt up by Garry, James, Damo and Rub producer Luke Tunnecliffe, to honour their dear friend, is a fitting tribute to a beautiful man who was larger than life. All rivalries are put aside so we can celebratea great man. There won't be a dry eye.” Pacific Star Network Managing Director Craig Hutchison said Frawley would love the idea. “No-one told a yarn better than Danny so the idea of getting his mates together toreflect and share some of Spud's great moments and stories will be really movingand promises plenty of laughs”, he said. “Spud was everyone's mate and news of his passing has had a huge impact on us all. We look forward to honouring him in this way.” The simulcast will be heard in Melbourne on Saturday at midday (EST) on 105.1 Triple M and 1116 SEN, 104.7 Triple M and 1629 SEN SA in Adelaide, as well as Triple M Hobart, Albury, Bendigo, Shepparton, Mildura, Mt Gambier, Griffith, and 3BA Ballarat, 5RM and Gold, 3CS, 3HA, 2QN and 3SH on the ACE Radio Network. 

Matt and Scott return to the MED toolbox to discuss the importance of PR's in measuring the success of a program. Of course, PR's are inherent in the novice linear progression, during which the athlete hits PR's for 3x5 every workout, or every other workout as an advanced novice.   The PR then becomes a weekly occurrence for the early intermediate, then perhaps biweekly for the mid-intermediate. Texas Method, for instance, calls for a 1x5 PR each week on "intensity day." For athletes more advanced than this, where we begin to enter theoretical programming territory (because, as we have discussed ad nauseam, most people, even athletes, do not advanced beyond this stage), the PR is typically discussed in terms of a 1RM. At some level, this makes sense, as advanced strength athletes are, by definition, competing in strength sports where the 1RM is tested.   An advanced athlete may train in a 6,8, or even 12-week blocks to obtain a 1RM PR. However, this does NOT mean that she does not also hit 3RM, 5RM, or sets-across PR's during the training block. Matt believes this is a crucial and overlooked point when discussing programming, particularly the use of volume. Many of his advanced lifters hit a number of PR's during their training cycles besides the 1RM. The implication is that, when programming, the focus should be on the PR itself, rather than adding sets. In other words, the number of sets shouldn't be the goal, the PR for a given rep range or number of sets should be the goal.   Therefore, coaches should only prescribe as much volume as needed to continue driving PR's for the rep ranges being trained during the cycle. For strength athletes, the 1RM remains the gold standard for measuring success, but it does not diminish the importance of other PR's.   Most importantly, focusing on the PR when programming ensures that we are using quantifiable data to determine whether the athlete is getting stronger, instead of subjective measures such as RPE.   Got a question for Matt and Scott? Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A!    Discounts Online Great Books closes enrollment on July 15!. Spots are limited, so visit https://onlinegreatbooks.com/barbell-logic/ and receive 25% off when you enroll today! Save 50% off your first month of online coaching at Barbell Logic Online Coaching using the code TEAMBLOC Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz. Use discount code LOGIC to save $10 off belts and more at Dominion Strength.     Connect With Matt Matt on Instagram Barbell Logic Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Matt and Scott answer your questions in Q&A #3. Listeners submitted questions via email and Instagram and the boys will tackle them over the course of several episodes. They also read some podcast reviews (good and bad) from iTunes.   This week they answer: Colin asks: What physical, mental, or medical conditions would preclude someone from barbell training? Aortic aneurysm. As Scott says, if you walk normally and can defecate then you're probably good to go. Matt won't train anyone with fibromyalgia either. If a trainee misses a workout in a HLM program, is there anything you can do to avoid messing up the whole week? There's no shortcut to building the stress necessary to drive the weekly 5RM, so not really. If absolutely necessary you could do the light workout followed immediately by the medium workout, to avoid losing the week. However this is very suboptimal and should only be done as a last resort. Scott mentions adding two more days to your training "week" so that you stretch out the SRA cycle from 7 days to 9 days, but again this is a major compromise. From Matt B: Why doesn't Online Great Books read Gilgamesh as part of the reading progression. Isn't it even older than Homer? Scott gets this question all the time, and the answer is that Gilgamesh has some problems. The main issue with Gilgamesh is that it was lost until 1853. Aristotle doesn't mention Gilgamesh, neither does Shakespeare. It doesn't seem to have influenced anyone in the Western canon, therefore it wasn't part of the actual Great Conversation. What does a good training log look like? Scott uses FitBot for a video log of his training, but he swears by a paper log too. In his view, a paper log should have the date, the warm-ups and work weights, notes about performance and cues for future workouts. Matt likes to track his bodyweight too.   More Q&A's to come in the future! Send us your questions at barbelllogicpodcast@gmail.com or on Instagram @barbell_logic.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

In his weekly segment Richard discusses the latest tech news and tips with the 5RM breakfast team

Matt brings the programming lecture full circle by elaborating on why the Novice LP eventually must end, what factors are at play, and how to continue to drive progress in the intermediate stage and beyond.   One theory of why the NLP ends is that the fatigue generated from a workout is too great to recover from by the next workout 48 hours later. Thus the trainee comes to the second workout under-recovered and thus unable to exert the amount of force he is theoretically capable of. Matt's theory fundamentally agrees with this, but expands further upon the fatigue, or stress, factor in the Stress-Recovery-Adaptation equation.   If recovery were the only factor at play, he reasons, then the trainee should be able to rest another day or two and continue to add weight to the bar. The SRA cycle of LP could be extended from 48hrs to 72hrs, to 96hrs and so on. Of course, we know from the SRA cycle (and experience) that, given too long a recovery period, a trainee will begin to detrain, and lose strength adaptations. Thus both the stress and recovery factors must both be at play.   Recalling that the driver of stress in LP is intensity, or the load on the bar (as opposed to volume, which remains constant at 3x5, or 1x5 for deadlifts, during LP), his theory is that the load cannot be increased enough to cause sufficient stress to drive strength gains. Toward the end of LP, the percentage of load increase workout over workout gets smaller each workout, as the trainee adds an absolute 5 pounds to the bar but the denominator of the weight on the bar continues to grow. Thus a typical male trainee adding 5lbs to a 300lbs squat at the end of his LP is increasing the load on the bar by only ~1.6%, compared to the beginning of his LP where adding 5lbs to a 100lb squat would be a 5% increase. Additional strength adaptation at this point would require an increase larger than what the trainee is capable of actually putting on the bar and squatting.   So, at this point, what do we do? Enter the "minimum effective dose" approach to programming, which was originally discussed in episode #53. LP is the simplest approach to programming, changing a single variable (intensity) at a time to drive stress. Once that stops working, we must change more than one variable. The logical thing to do is to perform more work, thus we must increase volume. 3 sets of 5 might become 4x5, then 5x5, and so on. At some point volume cannot be practically increased any further (imagine 10x5, it would take forever!), so we must manipulate both the intensity and the volume over time to continue to drive adaptation.   This approach -- changing a single variable at a time until that no longer works -- is essentially what is happening with the popular Texas Method intermediate training program. Monday is volume day (5x5 at 90% of 5RM), Wednesday is light day (3x5 at 80% of 1RM), and Friday is intensity day (1x5 at a new PR weight). However, most trainees simply jump straight from LP to Texas Method without changing the variables gradually from one program to the next, and thus they do not develop the theoretical tools to evolve their programming once Texas Method inevitably ends.     Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

In this episode, I give my take on a recent masters thesis paper by Rachel Gregory from James Madison University, which reports a study where just under 30 members of Rocktown CrossFit and Sports Performance were randomized to do CrossFit for six weeks with a normal diet or a low-carbohydrate ketogenic diet. The ketogenic diet led to weight loss and loss of bodyfat without hurting the performance on a 6-7-minute for-time workout-of-the-day (WOD)-style test involving a 500-meter row, 40 bodyweight squats, 30 ab mat situps, 20 hand-release pushups, and 10 pullups. Herein, I explain why I think this study does show that the average person can lose weight and get fit with this method, but why it doesn't really get to the heart of the questions I would be interested in, which are these: how would a ketogenic diet impact maximal performance on weight-lifting sets of 5-12 reps, or in sports involving short bursts of energy such as football, basketball, baseball, soccer, and tennis, and do the hormonal adaptations to the diet ultimately have  the potential for negative impacts on thyroid hormone, cortisol, LDL-cholesterol, and sex hormones? In this episode you will find all of the following and more: The protocol of the study; changes in caloric intake, body weight and body composition; why the ketogenic diet's spontaneous decrease in calories can easily be explained by the effect of variety restriction on food reward, as Stephan Guyenet has explained well over at Whole Health Source; the changes in performance that occurred; how carbs, fat, and creatine impact the three energy systems of phosphagen or creatine phosphate, anaerobic glycolysis, and oxidative phosphorylation; why carbohydrate intake would primarily impact maximal performance at tasks requiring 15-90 seconds of intense work rather than a 6-7 minute WOD; why the ability to raise a 5RM to a new PR in trained subjects would have been a better question to address these concerns; why most team sports would also fall into this category; why free T3 (fT3), cortisol, LDL-C, and sex hormones (testosterone, estrogen, progesterone, etc) should be examined; and why how full your "stress bucket" (allostatic load) is will most likely be the ultimate determinant of whether these hormonal systems are negatively affected.

In this week's episode Heavey and Grant talk about the ins and outs of the Texas Method Strength Program: What this strength program entails, who would respond best to it, and rep schemes involved. Heavey also discusses variations of the Texas Method, the difference between rep schemes for building muscle vs pure strength, and everyone's favorite glute ham raises (for hamstrings like Hercules). After chatting strength cycles, Grant shares his secret flu reliever: the Hot Toddy. [1:56] Close relationship [3:40] Nothing magical [6:10] Strength or muscle? [8:50] 90% of 5RM [10:14] Glute Ham Raises [12:02] Intensity Day [13:15] Intermediate-hood [14:48] You are magicable [16:25] Who should be doing this? [20:15] A weak f... [22:10] Coughing for exercise [23:22] Who can go the longest [24:19] Hot Toddy Time

Diogo Vaille @ Pacha Bz - Opening set para Oriol Calvo (Espanha) Download