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
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!