Write this down and remember it because @bryce_tsa hit the nail on the head. When we think about mastering a skill this usually isn't the mindset we initially turn to. No, we usually try to be hard, focus on too many details, work ourselves to the bone in training, and then start feeling burnt out. I've been doing this a long time now. Take it from me: you need to enjoy what you're doing, you need to accept that you won't be able to fix everything you'd like to, and you won't always experience the progress you envisioned. Most of all, be kind to yourself. It's your coach's job to give you shit. Not yours. 😉
Since we're on the topic of Squats... Wanna see the difference between I think I can versus I know I can? This was a 6kg PR for @anneso.pelletier. 😁
I know... Sets of 10 make me feel that way too. If the training hall's setup is any indication we're working on lots of Squats this month! Strength 1, however, is currently experiencing all the joys of a full-blown hypertrophy block! That's right, lots of 10s and 8s. If you've never done a 10RM Back Squat before, then, let me tell you it's a gut check! I was really pleased to see everyone grind through their workouts despite this kind of shift feeling so rough! Trust me folks, you're gonna suffer now, but once you see how strong this will help you become you'll know it was worth it!
Tomorrow's the last day to get your order in for the new JustLift apparel made by @lvdfitness! Check-out the link in our bio! For free shipping in Ottawa use your name and the club's address when prompted for shipping details. You'll be able to pick your order up at the club!
Here are some Back Squat singles with the boys. We've got @lewis_orzech with 200kg, @mrmobad and @thearabjonsnow with 180kg. Notice how they all look the same? Consistency in position. We could push harder and get some dirty reps in with more weight, but that doesn't transfer well to the lifts. When they squat we want our athletes to maintain postures that mirror their pulling and receipt positions in the competition lifts as much as possible. This is how we get maximum carryover to the lifts!
Here's @rimrk with a 175kg (386lbs) grinder of a Deadlift! Dr. K here is basically my female doppleganger. Third culture, crazy, smart, and stronger than most people probably should be. Bonus: I can't lockout for shit in the Deadlift, either!
Instagram peeps, remember to order your new JustLift swag from @lvdfitness! We've got t-shirts and hoodies in fresh, new colors! These will be available to pre-order from LVD (link in bio) until April 16th. For the Ottawa folks: use your name and the club's address for your shipping info to skip paying shipping fees, and pick your gear up at the club. Don't snooze and lose!
@julialiftsbig has about 6 weeks left until the Canadian Senior Championships! We're spending what time we have left in our preparation working on positional strength in the Snatch and consistency with challenging weights in the Clean and Jerk. In this workout we used specific complexes for her needs. These were: 1) Slow Snatch Deadlift + Snatch at 80kg for a few sets and 2) Clean Pull + Hang Clean + Pause Jerk at 95kg and 100kg (had to post this last one because the Jerk is epic). Six weeks isn't necessarily enough time to produce a new PR. It is long enough, however, to improve the likelihood that she matches her current bests on the platform, though!
@dylanlevac breaks through a huge milestone today, tearing through a 120kg Clean and Jerk! Dylan's been chasing this number for a while now. Seeing him crush the Jerk while knowing how hard he's been working towards this makes today's victory even sweeter! As many a coach has said before, trust the process! Your patience (and frustration!) will be rewarded!
We've got some new swag coming in! In collaboration with our friends, @lvdfitness, we're now taking pre-orders for T-Shirts and Hoodies! Items from this collection will be available for pre-order via LVD's website (link in bio) until April 16th! If you'd like to pick your gear up at the club and avoid shipping fees fill in your name and the club's address when prompted for a shipping address. Get your order in soon as we'll only be stocking a limited number of sizes and colors (at a higher price!) once the pre-sale period is over!
What a record board! You all should be really proud! I don't want to spoil anything, but expect another full board in April. We hope you're having a great time with your family and friends. This is just a reminder that we're closed tomorrow for the holiday. Enjoy your day off! For the Strength 1 and Oly 2 folks come ready to lift on Wednesday! 😀
Everyone who trains at the club knows I'm a huge fan of Pulls for building the lifts. While it's easy to get carried away and load these up with weight you've gotta remember that they're assistance work for the main lifts! That's why I often like to combine them with a full lift. We want a Snatch or Clean pull to engender proper timing and positions in the lifts. Watch how well Marie and Gill's Snatch Pulls reflect their actual lifting technique!
As much as I dislike seeing the competitive season end I always get excited about the possibilities the offseason entails. It's time to rebuild @mrmobad into the lifter we know he can be! Today we're working on training a consistent bar path from the floor to the hip. Relative to his quads, Mo has a very strong posterior chain. I'm all for utilizing the mechanical advantages each individual's body might have, but this had him using a technique that often resulted in the bar being hit outwards, teaching him to cut his extension short since he'd have to chase the bar to receive it. Not anymore! We're working on going straight up, and straight down! It already looks way better!
It's Easter this weekend! That's right, you guessed it, this is an announcement of our holiday hours! We'll be open for business as usual on Good Friday (and Saturday), but will be closed on the Monday.
Another year, another provincial championship goes down in the books! Every time we go to these meets there's often a theme amongst the team's experience. This year's was adversity. We had some tough conditions to overcome with @oly.lifting.gal, @julialiftsbig and @thedavesavage2 battling injuries just before the meet. Nancy went for broke, lifting at her absolute limits, risking big with the hope of winning big. Dave went into this meet with a dodgy quad that he strained five days out, unsure if he could even lift on it. @mark.m.a had a great meet despite being separated from his teammates, forced to train on his own, for months. @mrmobad has only just started focusing on his Weightlifting again, having bombed out last year, battling through a rough warm-up yet still securing a Bronze medal. @lewis_orzech simply had a rough day (arguably his first ever!), but showed heart, earnestly going after all of his attempts. Julia, having only been able to train normally for two weeks prior to this meet, somehow managed a competition Clean and Jerk record as well as a Silver medal. I could simply say I'm proud of these athletes (and I am!), but instances like this remind me of something more. None of these people have an ounce of quit in them. Because of that I can't have any either. How can I when they put themselves on the line like this? Meets like this remind me that I have a duty to be the best coach I can be. They deserve nothing less. Time to build for the next season!
Last session! Wish @mrmobad and @thedavesavage2 luck!
Last session of the day for us! @oly.lifting.gal is warming up!
First session of the 2018 Ontario Senior Championships is about to go down!
Big new Squat records from some of our Strength 1 crew! Jason confidently smokes 140kg, Marianne pushed through 87kg, and Caleb grinds through a crushing 160kg! I can't say enough about how awesome these lifters are doing. Most of these folks started just wanting to give strength training a try after middling around in big box gyms, unsure of what to do. It's the norm for the the men and women of this group to reach 300lbs and 200lbs Squats with excellent technique. You're always capable of more than you think!
We've got less than a week before we hit up Toronto for the 2018 Ontario Senior Championships! The team is in its last week of preparation. Here's a 72.5kg Power Snatch + Overhead Squat from @julialiftsbig, a routine 85kg Jerk from @oly.lifting.gal, and an easy 130kg Clean and Jerk from the team's latest addition, @mrmobad! They'll be looking to smash some new total records! I'll be looking to see just how many Monsters I can survive consuming in a weekend.
When life gives you lemons make lemonade... Then take a sip, and throw the rest back in its face. I injured my SI joint about two weeks ago, and this time my mutant healing ability isn't working as fast as it normally does. So, since I can't Squat, Bench Press, or Deadlift right now without making it worse I'm looking to break records in lifts that won't break my body more. Here's a 185kg Floor Press, a 20kg PR for me. Injuries are a reality of sport. You can do everything right and still end up banged up. But, that's life, right? Setbacks will find their way into everything. How you navigate around them is what matters.