Wow, this month is a big one! Not only does it include one of our favorite holidays, Halloween, but we just finished up our 5RM program. This cycle was longer than some in the past, and many athletes saw a lot of growth. It definitely got harder towards the end as the numbers kept creeping up, but it was well worth it.
Now that you've found your new 5RM, it will help to get you determine a new, more accurate theoretical max for the four major lifts. Armed with that knowledge, we are going to enter a peaking cycle designed to take us up to a true 1RM at the beginning of December, a BHF holiday tradition. This cycle will be challenging but in a very different way. The goal is to shoot for the top of the mountain (the peak) without coming under and missing some weight, or overshooting it and peaking too early. Our coaches will be communicating with each of you regularly on how things are feeling across the different lifts.
On conditioning days, you will continue to see barbell complexes of various types in order to really challenge your overall endurance with the barbell. The key with these types of workouts is to find the balance between a good cardiovascular challenge and keeping the form crisp and sharp (and safe). It can be difficult when you have a deadlift and military press in a single complex, as one movement is more limiting than the other. However, that is just the nature of the barbell complex!
We are looking forward to seeing the "gains" from everyone on this next peaking cycle!
Member of the Month: Stephen Farrow
1. Before coming to BellHaus, you hadn't been actively working out. What is it that inspired you and created the dedicated to come in day in and day out?
In May of 2017, I changed my lifestyle and put myself in Therapeutic Ketosis. I lost sixty pounds and went down the learning curve by researching the current science behind diet and exercise. I came to the realization that my workout routine wasn’t intense enough to bring my level of health to an acceptable standard. The first few months was a humbling experience, and my performance was horrible. Each day was a lesson learned. Working out for me is no longer an option but mandatory.
2. What movement is your favorite when it shows up in the programming? Least favorite?
My favorite is a repetitive kettlebell EMOM because of its health benefits in combating Metabolic Syndrome. The single-leg deadlifts are difficult and my least favorite.
3. While the obvious answer is Shakira, what other artists or types of music get you going in the gym?
I enjoy classic rock and southern rock the best.
4. What is the biggest benefit(s) you have seen from introducing strength training into your routine?
I have found that if you incorporated strength into your routine you become better at conditioning. As I said earlier, perfecting form and function is the key to a great workout. Strength builds confidence.
5. While not many know, you have had experienced serious weight loss in the last couple of years. What would you attribute your success to?
In May of 2017, BellHaus Fitness hosted a challenge to lose weight by reducing carbohydrates in the diet. I was suffering from Metabolic Syndrome and taking a number of medications to combat those symptoms. I converted my primary fuel source from sugar to fat, which took about two months. I began losing a significant amount of weight just by eliminating sugar and carbohydrates from my diet. I was able to come off the medications and my lab tests were within normal parameters. My intention is to inform people how diet and exercise work together to stave off diseases.
USPA Texas: Unleash the Beast
Join us this Saturday, October 20th at Metroflex Fort Worth as we cheer on coach and BHF Tribe member, Jessie Dearien, as she represents the BHF Barbell Club in her first powerlifting competition! The meet begins at 9am, but feel free to join us after our Saturday morning class. Check out the event for more information!
BHF Gives Back: Movember
While many think of October as Halloween-season, it also means that Movember is just around the corner! Coach Matt has been a "Mo Bro" for 7 years now, and that tradition is continuing. Starting this week, you will have the option to choose Coach Matt's 2018 Movember 'mo with the power of your donations! Which will it be? The 'Mo Swanson? Perhaps a classic Handlebar? Only time will tell!