Last Week At LightHouse 0823
PRs, Milestones, and More during the week of August 23rd.
PRs
We had a total of 27 PRs for a 3 rep deadlift and 31 PRs on front squat! This week camera shy Barbara hit a PR of 222.5 lbs for deadlift! For front squat Claire got a PR of 165 lbs! Congrats to all the ladies! https://www.instagram.com/reel/Dcwhms7vQF4/
Member Milestones
Happy Birthday to Alyssa, Janel, and Cynthia! Lighthouse wishes you the best! We also had some anniversaries last week! Erin and Sandy have been lifting with LightHouse for one year, and Margo has been lifting with us for 3 years! Congrats ladies, keep it up!
Class Milestones
We have 3 recent class milestones to celebrate from last week - Linda 100, Claire 300, and Coach Christina 400!
Monthly Committed Club
In the month of August we had 13 ladies check into LightHouse 12 or more times! They are, Barbara, Raegan, Jeness, Katie, Amy, Tiffany, BJ, Cynthia, Taylor, Christina, Sandy, Joanne, and Shannon. Thanks for showing up so much and working hard!
Recent New Members
Let’s give a big welcome to our new LightHouse members that joined us this summer! Kelly, Lindsey, Stephanie, Melissa, Judy, Jessica, Courtney, Ashley, Julie, Janel, Gracie, Vikki, Carrie, Crystal, and welcome back Carol-Ann!
Ask a Question Segment
Question 1 Weightlifting Gear
There were a couple questions on Weightlifting Gear this week. Please refer to this for the list of equipment we suggest: https://www.l-h-s-c.com/weightlifting-gear
I have everything on the list, even gloves, but they are at home and therefore not in this picture. I also do a nightly workout at home with my son and wear nothing but shorts and a mouth guard. A mouth guard is what one of the questions was in reference to, and up until today was not on the suggested gear list. Even when I skip all the other gear I still use a mouth guard. I have been using one for years but never thought to put it on the list. I’ve seen many of the world’s best athletes use them so I thought it couldn’t hurt any. Some of the performance claims seem a little exaggerated, but I do think it helps. I clench my jaw when it’s heavy so it’s nice to have something to clamp down on. If you find yourself doing anything odd with your mouth/jaw when lifting I would definitely suggest trying a mouth guard. The one I use at the gym actually goes on your bottom teeth - AIRWAAV. The one below is a bit cheaper, sits on your top teeth, and seems thinner than a standard sports mouth guard but I have not used it. I got a cheap one from Amazon for home and it is way too thick and bulky, but this one looks much thinner: Bulletproof Sports Mouthguard.
Question 2 Mapping
How do you come up with the percentages for mapping?
The percentages are a roadmap to help you get stronger and keep increasing your weight to continue building muscle. I get the percentages from my own lifts and from analyzing all of your lifts. There is no crazy formula behind it all, it’s just an attempt at balancing a warm-up and hitting a new PR before fatigue sets in. Weightlifting is fairly simple - lift more weight than last time to get stronger. Almost anything works for new lifters, the real challenge is keeping our more experienced lifters progressing. There’s no AI in this, just real human experience and analyzing results.
Submit a question: https://www.l-h-s-c.com/question-form
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