PRs, Celebrations, and More during the week of October 11th.
PRs
Let’s talk about PRs!
This past Saturday we had a powerlifting competition where several teams went against each other and tried to get the best team average. We had 14 ladies PR on 1 rep back squat, 12 ladies PR on 1 rep bench press, and a total of 18 PRs for 1 rep deadlift!
PR Highlights
For 1 rep back squat Jayden got a PR at 100 lbs! For 1 rep bench press Amy P benched 105 and Ema K, Jeness P, and Rachel P all benched 100! Lastly for 1 rep deadlift Joanne R lifted 235 lbs and Cynthia M lifted 230 lbs! Keep up the good work girls!
Celebrations
This past week Claire N and Anna C celebrated a birthday! We hope you ladies had an amazing day!
Milestones
Ema K has checked into the gym 100 times and Laura B has checked in 200 times, but unofficially has way more sessions because she follows along with LightHouse programming off-site over the summers! Keep it up!
Move PT Workshop
LightHouse and Move physiotherapy invites you to MOVE AT WORK- a FREE, 60 minute workshop to help you feel better at your desk and move comfortably throughout the day!
📅Saturday, October 24th
⏰10:15 AM
📍LightHouse
We’ll cover:
✨Why your neck, shoulders, and back get stiff
✨Simple desk-friendly mobility exercises
✨Core and spine health essentials
✨Easy posture and movement exercises
You don’t need perfect posture- just more opportunities to move!
🎟️Reserve your free spot:
🔗https://moveptnc.myworkshops.net/move-it-workshop
Ask A Question
Plateaus / Getting New PRs
There are many factors that contribute to your strength, long term and in the present. The main personal factors are age, weight, sleep, nutrition, mindset, training consistency, and the volume of your training. None of your personal factors are constant. You are older every time you walk in the door, and all of your other personal factors are likely different than your last PR.
Even the weight on the bar isn’t exactly a constant. Bars differ in actual weight and the plates themselves can differ in weight. The stated tolerance on the Rogue website is 2% for the plates, which is one of the reasons I try to keep the same weights at the same rack….. The barbells are probably much more accurate, maybe the coatings differ in weight slightly, but we are talking grams / less than a pound.
There is a more significant difference in bars when switching between the “20” and the “35” bar since they are actually measured in kilos. The bars are really 22 pounds and 33 pounds, but none of this is really the point I’m trying to make.
Going forward let’s assume the weights are a constant, and your personal factors are close enough to what they were last time you hit a PR, except mindset. That is much more difficult to control, but it starts with loading the bar. Once you have been lifting for a while PRs stop coming by 5s and 10s. Which is why we have the 1.25, 0.50, and 0.25 pound plates. I’ve seen some of you ignoring the small weights and saying F-it, if I’m going to PR it’s going to be by 5 pounds or not at all. You are most likely physically capable of the 5 pound PR but mentally you are not there, especially if you have failed that number before. I’ve seen thousands of reps, maybe millions of reps, and it’s obvious when a number can be lifted and when a number can’t be lifted - that’s not saying every number than can be lifted is lifted. Many times a number that can be lifted is missed because your mind is not there with your muscles. You have to. build your mind up in smaller increments. Take a 0.50 pound PR if you have been stuck at a number. Don’t live or fail by the 2.5s.
Why is my online protein recommendation higher than the formula you gave in a past blog?
Here’s the formula from the past blog: A simple formula for your daily protein amount is your bodyweight in kilograms x 1.2.
Example: 150 pounds = 68 kilograms x 1.2 = 82 grams of protein.
150 pounds / 2.2 = 68.2 kilograms
68.2 kilograms × 1.2 = 81.84 grams
or
Bodyweight in pounds x .55. 150 x .55 = 82.5 grams
The advice was to start with hitting a total calorie count of at least 1,500 calories, but preferably 2,000+. Once you can consistently hit that total calorie goal then focus on protein. The formula above is on the low end of online recommendations, but for anyone new to tracking, the formula above is a daily amount of protein that is attainable.
Two other common calculations in pounds:
Bodyweight in pounds. 150 Bodyweight Example. 150 pounds = 150 grams of protein
Bodyweight in pounds x .80. 150 Bodyweight Example. 150 x .80 = 120 grams of protein.
When eating just whole foods 100 grams of protein is not easy to get. To exceed 100 grams of protein a day you will almost certainly need some sort of protein supplementation.
If you choose to add protein through whole foods you will need to increase your overall calorie intake. If you add through protein powder you can easily add 20 grams of protein with around 100 calories. We do NOT suggest low calorie diets. You can try more daily protein and see how you feel, but don’t consume more than half of your protein through supplementation.
You can most likely accomplish your goals by consistently hitting the lower end of the protein target. Remember protein is only part of the equation. You can hit your protein in about 400 calories if you wanted to so don’t forget the overall calories too.
A quick calculation for total calories is Bodyweight x 15. 150 pounds x 15 = 2,250 daily calories.
Summary:
Eat More & Workout Less! 90 grams of protein and 2,000 total daily calories is a great start. See what happens to your lifts, energy, and body composition after 90 days. If you find yourself hungry or craving something add healthy fats.
Reviews
Lineage Protein
Lineage Protein has changed their protein. I looked this morning and saw the Isolate and Concentrate options, but when this was posted they were only offering the Whey Concentrate. I’ll dive deeper into the differences in a future blog.
Tracking
AI picture tracking review pending. I know I’ve put this off, but I downloaded the other one I wanted to try and I’m going to start using it tomorrow.
Naked Nutrition
Naked Bone Broth Protein and Naked Greens came in. I had them together yesterday, but I want to try them individually before reviewing.
Ask a Question
To ask a question for next week click here: https://www.l-h-s-c.com/question-form