August Programming Notes
So we are just in the process this week of finishing up our first run through of Wendler's 531 program. This week in fact, is our deload week. And while it may seem too easy, that deload is important. It keeps the body moving in the same manner while allowing it to recover better with sub-maximal weights for a week.
Next week, we will begin another cycle of 531. In regards to our training maxes, if an athlete was consistent, we should see them hitting the 5/3/1+ numbers. If this is the case, all upper body movements will have 5 pounds added and lower body movements 10 pounds. Basically, with the 531 program, an athlete can keep cycling until they hit their goal or until they begin to stall.
Q & A with Kacie Bone
So how did you find out about BellHaus and what brought you over here?
I knew Matt from the previous gym I was a member at. When he opened BellHaus, I joined soon after!
Aside from the hit pop song She-Wolf by everybody's favorite musical artist Shakira, what do you like to listen to in the gym?
I pretty much listen to any and everything, most days it's the 80s station.
What movement has been your favorite to do in the gym?
I actually don't mind the Turkish Getup. Previously, I would half way do it or just skip it all together because I didn't understand the movements fully. But now I'm up to the navy blue bell (20k/44lb) on a good day.
Some may not know, but you have a powerlifting competition coming up on October. How'd you end up finding that as something to do?
Well, I was thinking about doing it and some fellow team mates pushed me into doing it. :) I have really enjoyed the workouts and seeing my progression over the weeks. Plus it's something that I can say I did!
What else do you do when not sweating it out at the gym?
When I'm not at the gym I'm either working (with some awesome police officers) or with my hubby.
Community Spotlight: Blue Zones Project
The Blue Zones Project here in Fort Worth is quite a large part of Fort Worth's Healthiest City Initiative. They truly believe that in order to have a healthy city, there needs to a focus on health, both from the residents and the businesses there. Including work places, schools, restaurants, grocery stores, community organizations, and community policy, they strive for a change across the board.
On their website, you can find all the organizations that support them and are a part of their healthy initiative, as well as taking the pledge yourself to live longer and better. Also, they have a variety of events in the area that are definitely worth checking out!
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