May marks the second month that we have been working our new program, where we are doubling up on strength movements but limiting the volume spent with the barbell. This program really functions well with consistency, so make sure you're staying on it!
In this program, each time we do the workout, we add 10 pounds to lower body lifts and 5 pounds to upper body lifts. Most of you will find a point this month where you can no longer add weight and still complete the 2 sets of 5 reps... and that is perfectly alright! Truthfully, that's the purpose of this program. Once we find that sticking point, we back the weight down around 10-15%, then start building again. It is through this natural build up and back off that we vary the load placed on the body.
For our conditioning classes, we are going to continue with our Fighter Pull Up Program for another month, continuing to add reps in. This is another one that really benefits from consistency. If you are getting to the point where you are struggling to finish or not able to finish the reps for the day, talk to your coach, and they can help you can reset. As we continue high intensity interval training, both through EMOM workouts and even some of the AM(Q)RAPs, make sure to stay hydrated, especially as we enter warmer months. And don't forget to be mindful of your nutrition, as well, so you have the fuel to work through what we'll be challenging you with!
Member of the Month: Deanna Darnes
1) What is it about the strength training at BellHaus that has made it a priority when it comes to your training and working out?
In the past, I’ve done a lot of workouts that had cardio as the main component. I never felt like I got a lot out of it, and I never saw big improvements. However, with strength training, I’ve seen a big difference in myself both mentally and physically. I’ve really enjoyed the process of getting stronger with each class and learning more about what my body can do.
2) What movement is your favorite when it shows up in workouts? Your least favorite?
I love to deadlift! I really get a kick out of the fact that I can lift 200+ pounds. I am no fan of rowing. Whoever invented that can go kick rocks.
3) While Shakira is the music that can't be topped for a workout playlist, what other artists/bands or types of music get you pumped up?
Any 90s rock will always put me in a good mood during a workout.
4) What are some of the biggest benefits you have seen from working out at BellHaus Fitness?
Aside from the way I’m playing on the court, I, in general, just feel better after each workout.
5) Now, not everyone knows this, but you play on a competitive dodgeball team. A little bird told us you have some local games coming up this month that are part of a national league. Firstly, how has strength training impacted your sport? And secondly, when/where can we catch your team playing dodgeball this month?!
After my first season of Elite Dodgeball, I really wanted to focus on the power behind my throws and getting stronger. With the strength training, I’m really starting to see a difference and improvement with that. It has also helped me to focus more during the game and react better.
Oh, there is so much dodgeball at the end of the month! On the Saturday of Memorial Day Weekend, we have Round 2 of our Elite Tournament. Each region has three rounds prior to Nationals. We’ll be in Fort Worth at South Hills High for almost 12 hours of playing. And if that wasn’t enough, that Sunday, we’ll be at Sandbar in Dallas for a six-hour 2v2 tournament. However, that one is just for fun!
BHF Gives Back: Team Cassidy
BellHaus Tribe Member, Renae, has brought a very special cause to our hearts. Her daughter Cassidy was born in December 2001 with a syndrome that affected her heart, kidneys, hearing, vision, airways, and overall stamina. Since then, Cassidy has had three open heart surgeries, and while her kidneys lasted longer than doctors ever expected, she has end-stage kidney failure and is in imminent need of a transplant. Luckily, her father was found to be a match, and she is heading into surgery this week. Inspired by this story, we will be hosting a special fundraising event soon to help support Cassidy and her parents. If you're interested in supporting in the meantime, the family is currently fundraising for COTA (The Children's Organ Transplant Association) in honor of Cassidy.
April is upon us at BellHaus Fitness! This month, we are going to be finishing up our second round of Wendler's 5/3/1 before transitioning into a different program. We are going to start a 2x5 split, where we will be doing an A/B split program. That means that our strength days will be comprised of two lifts per workout, alternating between the two strength days. This program will take us through the next couple of months, and while the main lifts will remain the same we will be adding in variation through our assistance work.
In conditioning classes, we have seen a great response to our AMQRAP (As Many Quality Reps as Possible) workouts from members. The biggest thing we have noticed is the way that our athletes are able to push themselves without sacrificing the quality and merit of the movements. As we approach the summer months (and as many start getting ready for pool season), we are going to start adding in more ballistic movements to help burn calories. In particular, that means more snatching!
Looking forward to this month and all it brings. Stay strong!
Member of the Month: Adam Jennings
1) Even with all your endurance training, we still see you at least 3 times per week in the gym. What is it that keeps you coming back every week?
For a few reasons...
2) What movement is your favorite when it shows up in workouts? How about least favorite?
Favorite hands down is bench press! Least favorite is wide grip clean and press (it’s just awkward).
3) Now, it's obvious that the rhythmic music of Shakira is known to improve weights lifted during a workout, but what other types of music or artists are your go-to for getting pumped up?
You’re spot on with that one. Although 90% of my workouts are powered by "My Hips Don’t Lie" on repeat, I typically like alternative rock for my workouts. Lately, it’s been AJR and Des Rocs.
4) What are the biggest benefits you have seen from working out and adding strength training alongside your endurance work?
During my Ironman 70.3 this year, I was on track to nearly match my pace from last year. However, I trained 1/2 as much and never sustained an injury. Very different from my previous seasons, where I was almost guaranteed to be out with an injury at some point. Adding in strength training has definitely made me more resilient!
5) Not everyone may know... you just competed in a Half Ironman this month, are a doctor, and have 4 children. How do you manage to make time for training, and what makes it a priority?
My wife and I have a pretty good system worked out. She competes in triathlon as well. We trade off working out and watching the kids. This lets me have a reasonable amount of time every day to workout. Also, you just have to prioritize it and realize you will feel better if you get your workout in.
Overall, I enjoy feeling strong and also not having my gut flop over my waist band. I think it improves my mental clarity as well for being a doctor. If I don’t workout before taking care of people, I don’t feel quite as sharp. I think working out helps me take care of my self, so I can take better care of my family and my patients.
Specialty Programming: Press-A-Lot
For those of you who may not know, Coach Matt has been piloting a bench press program for the past 12 weeks in preparation for the introduction of Press-A-Lot. This program consists of progressive bench press workouts at a higher weight percentage (approx. 80%). Volume scales, increasing from 72 reps in the first week up to 180 reps by the end. This not only boosts strength noticeably but also supports muscle growth due to sheer volume.
We are now ready to bring this program to you! For our current members, this 10-week program is available for $100. This includes open gym access, giving you the freedom to come in during any class time during the week, and we will come together on Saturdays for a group workout. It will also include a shirt for the program, celebrating your accomplishments throughout the 10 weeks.
For those who are not current members, this program is also available with a few different options. If you are looking to join BellHaus Fitness, specifically for this program, you can participate for $250. This will include the same 3 workouts per week, with open gym and access to the group workout on Saturday, along with one conditioning class per week to compliment your strength efforts.
If you already have a gym you frequent or don't have the ability to participate within existing class times, we also offer specialty programming to do on your own. This will involve a quick meeting with a coach, either in person or over the phone, to gain a better understanding of the workouts and to learn what to look for, as well as weekly check-ins from your coach. This option is available for $100 for the 10 week program.
If you have any questions or want to know more about Press-A-Lot, please reach out to us for more information.
Clash of the Barbarians: Results
Please join us in wishing our BHF Barbell Club congratulations on their recent successes at the USPA Texas Clash of the Barbarians powerlifting competition last month. Coach Lauren, Kathleen, and Jill each earned a gold medal, winning first in their respective divisions, setting PRs across the board. Kathleen also set Texas State Records in all three events and total in the Masters division. Congratulations, ladies!
It's hard to believe, but March is upon us! In our strength classes this month, we are going to have one more cycle of 5/3/1 before we switch it up. At this point, you are going to be at 90% of your 1RM plus 20lb. for your lower body lifts (back squat and deadlift) and plus 10lb. for your upper body lifts (bench press and military press). After this last cycle of 5/3/1, we will be taking our theoretical maxes and rolling them into some different programming that will be coming in April.
Interested in building up for your bench press before the summer? We are going to start a 10-week specialty program in April focused primarily on the bench press. More details to come soon! #sunsoutgunsout
As you experienced last month (and will continue to see this month), we are going to be including more AMQRAP (as many quality rounds as possible) workouts on conditioning days. These are designed to push you up to the brink, but not without sacrificing quality (or safety)! The idea of keeping everything quality means that you may need to take smaller rests, so you can keep everything looking sharp. Overall, we are excited for the progress we've been seeing and look forward to where we can take it next!
Member of the Month: Siqi Chen
1. We tend to see you at BellHaus about 5 times a week (at least). What is it that keeps you coming back almost every day?
Last year I started feeling out of shape and getting unhealthy warning signs, like back pain, neck pain, etc., which caused me to pay more attention to my health.
Specifically, I was concerned about becoming out of shape given the long hours and frequent team lunches from my job!
2. What movement is your most favorite when it shows up in the workouts? Your least favorite?
Box jumps are my favorite, and everyone knows my least favorite is rowing, haha!
3) While the stylings of Shakira's music can pump up any workout, what types of music do you like to listen to while at BellHaus?
I don't have any specific kind of music in mind, but when I run on the weekends, I have my workout playlist on Spotify.
4) What is the biggest benefit(s) you have seen personally from working out?
Feeling healthier and having more energy everyday instead of relying on caffeine.
5) When you started at Bellhaus, you had never really touched a barbell before. In the past two years, you have seen tremendous growth and seen lots of strength gains. What is it that made you really enjoy working out like you do?
I'm really proud of myself for having started hitting the gym regularly in 2018! Not only seeing muscle growth throughout the year but also meeting more people at the gym (and Pekkala) makes my after-work life so much happier!
Congratulations Cowtown Marathon Runners!
Thank you to everyone that joined us at the Cowtown Marathon Cheer Station! It's always great to see the fitness community come together and seeing our athletes crush their goals. #strongrunners