Last Week At LightHouse 0920
PRs, Celebrations , and More during the week of September 20th
PRs
Let’s talk about PRs!
Last week we had 24 ladies PR on 7×1 back squat. We had 20 ladies PR on 5×3 Deadlift. Lastly we had a total of 17 PRs for 1 rep bench press!
For 7×1 back squat Sarah H got a PR at 125 lbs - that’s a 45 on each side of the bar! Amy P also got a PR and squated 230 lbs - that’s more than two 45s on each side! For 5×3 Deadlift Misty R got a PR of 202.5 lbs. I got a PR of 105 pounds (Bryan made me put myself in here….). Crystal R benched 85 lbs. Debralee B benched 100 lbs for 1 rep bench press. Triple digit bench is a big achievement, great job!
My 105 Deadlift
My mom’s 100 Bench
Celebrations
Last week we had an anniversary to celebrate, Coach Katelyn has moved on to a 9-5 job but last week would have been 2 years with us.
Milestones
Bridget has reached over 100 classes. Elsie is now over 300 classes, closing in on one full year of classes! Reagan M has now exceeded 200 classes! Keep going girls!
Ask A Question
What is Lizi’s background / did we intend to coach together?
Lizi coached some when we opened. She’s very good at it, but she does not prefer the coach role. Lizi currently meets with potential clients at the Interest Sessions and handles customer service related tasks. She is also in charge of branding. Lizi was running the social media accounts, but they were too time consuming because of the attention to detail that she put into every post. Lizi is a great artist and doesn’t half-heartedly post. A seemingly simple post could easily take hours from image to final post. Lizi is now a mom first and LightHouse comes second. Maybe when our son is older she will be more involved on-site at the gym.
What are some good tips to avoid injury?
Don’t overtrain!
Eat enough!
Lift for tomorrow, not just for a PR today. The goal is to become a little better each session and let the compounding effect of that play out.
Statistically, weightlifting is equal to walking in terms of injury rates (unless you are walking with BJ, you can ask the 6am class about that). Strains and pulls are going to happen, but you are in the gym to prevent injury, not get injured. Be patient, slow down, and don’t be afraid to go back down in weight to work on form. That doesn’t mean perfection is necessary though, we all have limitations and you can still get really strong and resilient without perfect form.
If you do get injured, inside or outside of the gym, get back to lifting asap. Maybe that’s only with an empty bar, but don’t wait the 6 weeks you’ll hear from health care professionals - training is not their forte. Lifting will increase blood flow and promote healing. Even if movement is somewhat painful keep lifting. Waiting to get back to movement and training can have negative effects like built up scar tissue that will restrict mobility/rang of motion. Obviously there are exceptions to this but most of the time keep going is the answer.
What is the best way to breathe on a heavy lift?
Don’t! Don’t think too much and don’t breathe. If you had to do something strenuous in an emergency you would tense up, hold your breath, and produce the maximum amount of force that you could. That’s what a heavy lift is.
If you are close to blacking out or dizzy upon completing the rep you will benefit from some form of grunting or slight exhale towards the top of the rep. This is common among tennis players. It happens at the point just after their maximum power output (hitting the ball). This doesn’t happen in the lead-up to hitting the ball, its after the power was created. Let’s compare this to a squat. Going to the bottom is the backswing, coming up out of the bottom is the forward swing, and transferring that power into the ball is the top 3rd of the squat. The “grunt” is just before you reach full lockout.
Macro Recap
Cal AI review still pending.
Protein “ice cream” follow up.
Lineage Provisions: Protein “ice cream”.
Ingredients:
1 Scoop Lineage AB
1.5 Cups Milk (Whole)
2 Servings of a Nut Butter
Directions:
Blend until smooth
Put in the freezer for at least 15 minutes
Optional:
Cover heavily with chocolate sprinkles (I don’t use these but I bet it would taste good)
Ask a Question
To ask a question for next week click here: https://www.l-h-s-c.com/question-form