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Can you say "PR?"

Why do I ask?

Because this happened last Friday!

https://www.youtube.com/watch?v=AcIz7sZZn6Q

And this happened today!

https://www.youtube.com/watch?v=qSqXLAivI4s

Both are PR's for me which if you have been training for a long time you know are always worth celebrating especially if you have more than 5 years of serious training under your belt. Progress just doesn't come as easy as it does in the beginning.

The trap bar deadlift was a big deal for me and while yes my form could have been a bit better through the middle range of motion I was pretty damn excited considering that is 20 pounds more than I have ever pulled off the ground before in any manner.

My heaviest conventional pull was 475 pounds and that was before I injured my SI joint a year and a half ago.

It took me almost six months to get back to deadlifting after that injury and it wasn't until recently that I've felt care-free again when pulling from the floor.

The chase to 500 shall continue!

The push up PR is really just a product of consistently trying to make myself stronger in open chain pushing exercises. I mean I still bench press and I love doing that, but my shoulders feel a heck of a lot better when I also included push ups in my programming plus the rings allow not only my shoulder blades to move freely, but also my hands which I think adds to the shoulder friendliness of the exercise.

Anyways if you have hit any recent PR's I'd love to hear about them! Email me at sfreeborn7@gmail.com, Facebook me, tweet me, tag me on Instagram, or better yet join the FTS Insider Awesomeness Collective!

Beyond the PR's the week has been off to a great start and the weekend was largely uneventful for me.

However I did receive this message this morning from a former rockstar client of mine who actually inspired this post sometime ago.

Screen Shot 2015-11-18 at 7.37.17 AM

Messages and sentiments like this are why I love what I do and make every frustrated moment worth it!

On that note let's talk about some stuff to read this week!

1. 4 Keys to Fat Loss Beyond "Eat Less and Move More" by Jen Comas

If losing weight and getting lean was as simple as eating less and moving more than we'd all be fucking jacked and tan, but that isn't the case so it isn't that easy.

Losing weight and getting lean means literally changing the way you live including changing how you shop for food, cook food, and eat food.

And that isn't easy.

Do you lose weight when you eat less and move more? Yes of course you do, but actually getting to that point and learning to do it in a sustainable and manageable way is the difficult part.

I really liked these four keys Jen lays out for us.

2. How To Improve Chin Ups and Pull Ups From The Ground by Tony Gentilcore

Tony knows a thing or two about making people strong.

I actually learned a really great chin-up/pull-up progression from him two years ago at The Fitness Summit in Kansas City and I still use it to this day.

And here he is with a really sound and complete approach to improving your vertical pulling strength without necessarily leaving the ground.

3. Is Spot Reduction Really Possible by Sohee Lee

If I had ten dollars for every time a client pointed at their stomach and said something to the effect of "I need things to get rid of this" then I'd be a freaking millionaire.

For some reason there is a lack of understanding that exercises don't burn fat. Most exercises condition your muscles in one way or another and depending on the stimulus applied those muscles become stronger, bigger, and gain the ability to endure longer.

Happy moving and heavy lifting!

Practical, Purposeful, Effective Training