October Programming Notes
We will be finishing up our third cycle of the 5/3/1 program and have seen a lot of progress over the weeks. Once we finish, we will be switching gears, moving to a heavier, but fewer rep program starting October 23rd. This cycle will be 6 weeks, with a goal of lifting a one rep max at the end of the program during the week of December 11th. The schedule will be as follows: Deadlifts on Monday/Tuesday, Bench Press Wednesday/Thursday, and Back Squats/Military Press on Saturdays.
On conditioning days, we are going to add different skill work each week instead of the Turkish Get Up variants with a Bulgarian Split Squat. This single leg squat, with the rear foot elevated, will be an awesome addition to our strength workouts. With it being a single leg movement, we get not only the ability to build strength one side at a time, but also the stabilizers that are involved with such a movement. We are also going to be introducing a modified version of the "Viking Protocol" to improve our snatches. This program involves a :15 snatch followed by a :15 rest. This will definitely get heart rates up and challenge our conditioning.
Member Spotlight: Marian Gaviola
How did you find out about BellHaus Fitness and what brought you here?
I found BellHaus through Facebook. I saw there were free classes to try which was great! I had been bouncing around different gyms trying to find something I liked. I always liked lifting so when I tried things like barre... well, it just didn't really click. That, and I felt I was too short to be doing those bar exercises. I lifted a bit in college but it was more of a DIY program and I was looking forward to something more structured.
As the hit single "Hips Don't Lie" really connects well to our kettlebell training, what other music speaks to you early in the morning?
Pitbull, of course. If we're doing a tough conditioning workout, I even like the super heavy rock music.
What movement is your favorite when it shows up in a workout?
I think the 2-hand swing is my favorite. It's always amazing to me that with the right technique, I'm able to lift and swing really heavy weights. The other kettlbell movements are also fun, but the swing feels really rewarding. I also enjoyed the pull-up program we did. I had never done an unassisted pull-up in my life before!
Now, you're one of the early risers, with us getting to see you most days by 5am. What is it that gets you up and rocking before some others even think about waking up?
I think the biggest thing that helped is brutal honesty with myself. I always like to think that I'll go to the later or afternoon classes, but I just don't have the motivation for it after work. Also, it's really nice to have a "5am crew" to work out with and since we all go regularly, it's really the best chance for us to see each other.
What else do you do or get up to when not sweating it out at the gym?
We travel a lot and so there's always something happening with that. Sometimes we're planning and sometimes we're just getting back. I also really like cooking and eating food (which is why I need to workout) so researching good places to go or new recipes to try is always fun!
Community Spotlight: Movember
The Movember organization was started in Australia to bring awareness and raise research funds for many issues facing men: prostate cancer, testicular cancer, as well as mental health and suicide prevention. They rely solely on donations gathered by fellow Mo Bros and Mo Sistas over the years and have funded over 1,200 projects on improving the lives of men all around the world.
The story behind Movember involves men making the pledge to grow their Mo’ and in doing so raising awareness and donations for the organization. They refer to their mustache as the ribbon you see with so many other organizations. They also have a way for people to get involved without the mo, with their Move for Movember where you pledge to move in some way through the month raising awareness and donations just the same.
In an effort to raise donations for Movember, Coach Matt is taking on a different type of challenge. There are going to be four separate mo’s to choose from. Use your dollars to vote for your favorite (or least favorite) one. The mo with the most money? You get to see Coach Matt rock it all of November! If you are unable to make it into the gym to donate, feel free to vote online with a donation - just make sure to comment with the mo you are voting for.
Donate online here!
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