Iron & Iron Programming
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12/25/2022
Have a Merry Christmas everyone! Here are some things you can do keep yourself fit around the holidays and holiday traveling.
1️⃣ Literally don’t worry about it. You would have to over eat THOUSANDS of calories to put on a single pound of fat.
2️⃣ Enjoy the time with your family and if your heart leads you, eat more good stuff then bad stuff, but the point is to focus on the more important stuff in life.
3️⃣ Reflect on what Christmas is really about. Praise God together, repent and worship.
04/16/2022
I haven’t fallen off, I’ve just changed the strategy. Strength applied is the key to success, not brute strength alone. That is the key take away I’ve come to over these last two weeks. Already 4 pounds down. It’s time to get back in the pocket.
02/06/2022
Boredom is the ultimate killer of progress and a good habit. If you want to become a professional at something, then you need to get used to the boredom in doing the same thing day in and day on in the journey of self improvement. Get used to the ordinary so you can be extraordinary.
12/29/2021
“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is true strength, mastering yourself is true power”- Lao Tsu
Take control of your life. Take control of your mind, your heart, and your intentions. Make the step you need to take today. Train like a monster, train like old school Arnold, read 10 pages a day, drink a gallon of water a day, pray, cry, scream, whatever! Do what you need to do. Nothing gets better without the grunt work. Nothing good came easy.
Let’s go.
What are the top deadlift variations for improving your deadlift?
1️⃣ deficit deadlifts are by far my favorite. They help with improving your speed and strength off of the floor. If the floors are sticking point, deficits of the way to go. Are you straps on deficits almost always because I find that my lumbar spine is my limiting factor and wearing straps allows me to focus on engaging those muscles and not having to use my focus on my grip.
2️⃣ pause deadlifts are a close second for me. Because I am crazy, I like to normally do double pauses on my deficits. This puts a lot more fatigue on your nervous system and really allows you to feel the weight that you were pulling in multiple points where people typically struggle. These help build up your muscular endurance and build your confidence.
3️⃣ trap bar deadlifts. Crazy good for the quads, crazy good for getting a good pump. They also help me put less strain on my shoulders and upper back and allow me to focus on keeping a tight core with my chest up.
4️⃣ sumo deadlifts are an accessory for me. I do not naturally Paul sumo and I do not enjoy the strain and put on my hamstrings. However, these have been proven through EKG studies to be better for hypertrophy and are better for powerlifting competitions due to the increased involvement in your lower back. I’ve used these for a strength hamstring accessory/ secondary lift of the day on my strength focused days.
and there you go, 4 deadlift variations that nobody asked for and why I like them . I hope everybody at least enjoyed this lol 😝 my goal for the end of January is a 600 pound deadlift. Who thinks I can pull it?
12/04/2021
How to eat around the holidays:
1️⃣ don’t restrict yourself! You are worth family so have fun! Maybe avoid the 2nd desert platter 😉
2️⃣ Eat until you are satisfied or semi-full and eat a little slower. Take a moment to enjoy the family around you.
3️⃣ EAT FOR MAXIMUM GAINS. Stick to high protein based meals, just throw some extra goodies in and enjoy.
4️⃣ you would really have to try to set yourself farther back than a week of training as an average gym goer. Be smart and have fun 💪🏼
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