Euqinom 1

[Euqinom]

Ok, who are you and how did you get to be so smart? Seriously, Ive really enjoyed your posts. I dont know why it took me so long to get in here!!!

Off to lurk in previous journal posts.

Oh my! Welcome!

I am Euqinom, and I spent a lot of time that I should've invested in my schoolwork in reading stuff that helped me squat better. :P Thank you for your compliments!!!


Since I can't focus at all today, I might as well start thinking about my October program. Two sets, five exercises, easy does it.

So.. Dan John suggests deadlifts (warming up with squats) I want to do hang cleans and Dips, and he suggests KB swings (new for me! Sorta) and ab roll outs. Not too sure about deads yet (hip! hip!) might go for Goblet squats first. And of course, I'll keep TGU day. Luv my TGUs. I'd have to check for loading parameters, but I think it says 2x5, moderate effort. No failure, no straining. Just doing it. Sounds fair. Ah, and my pull ups! I'll be doing pull ups all the time.

So, what I want to do:
Hang Cleans
Pull Ups
Front Squats
KB Swings
Dips
Roll outs (don't necessarily want to, but Dan says we have to)
Deads

Two have to go.

[Euqinom]

Quite what I expected, not awesome on 1-arm overhead presses (18kgs,4, 16kgs 5x) since I had bench yesterday but overall, good workout, quick. Nothing much to tell, joking with instructors, talking to the Handyman a bit, hip stability improved from yesterday, devoted time to stretch hips properly, and overall: not too focused, but solid. Physiotherapist recommended taking a second year class instead of a first year class.

[pastorpritch]

I'd take out the hang cleans ...

[Euqinom]

I'd take out the hang cleans ...

Yeah, you're probably right. Why? (just want to see if we're thinking the same thing here)

[pastorpritch]

I think they serve NO purpose

[Euqinom]

I think they serve NO purpose

LOL! Didn't see that coming at all.

[pastorpritch]

LOL

I like to keep people on their toes

[ilovethe80s]

If it were me, I'd cut the hang cleans or the KB Swings.

[Big_Sky_Guy]

Oh my! Welcome!

I am Euqinom, and I spent a lot of time that I should've invested in my schoolwork in reading stuff that helped me squat better. :P Thank you for your compliments!!!


Since I can't focus at all today, I might as well start thinking about my October program. Two sets, five exercises, easy does it.

So.. Dan John suggests deadlifts (warming up with squats) I want to do hang cleans and Dips, and he suggests KB swings (new for me! Sorta) and ab roll outs. Not too sure about deads yet (hip! hip!) might go for Goblet squats first. And of course, I'll keep TGU day. Luv my TGUs. I'd have to check for loading parameters, but I think it says 2x5, moderate effort. No failure, no straining. Just doing it. Sounds fair. Ah, and my pull ups! I'll be doing pull ups all the time.

So, what I want to do:
Hang Cleans hips
Pull Ups
Front Squats hips
KB Swings hips
Dips
Roll outs (don't necessarily want to, but Dan says we have to)
Deads hips
Two have to go.

Hips...that's all i'm sayin

[Euqinom]

Hips...that's all i'm sayin

What specifically bothers me about deads, is that if I throw them in at the expense of a front squat, I might not get enough below parallel movement. Not good for da hip. SO, it's either front squats (or goblet, or zercher) or deads.

I'm just gonna write it down here so I can see if I like it:

Front squats
Pull Ups
Dips
Kettlebell Swings
Ab roll outs.

Or wait... Maybe I do want deads...


Also, I really like hang cleans. I like how they shape my shoulders and upperback, and what they do for my explosive strength. However, might be too much to really lift effectively after I've programmed them (and they would be first) + too much to chew on to do every day. Dunno.


In my group of 50+ aged people complained that they were sore last week for three or four days because of the 4 sets of zercher squats. I explained why I want them to squat each session (mobility, extensor strength, healthy joints) and reminded them that I always have 4 barbells + a stack of dumbells ready to choose from (ranging from 12lbs to max. 45lbs -don't laugh!!), so they can either skip (don't ask me why, gym policy - it's not a strength training of lifting class, and not really 'my' class either) or go light.
We'll see what happens next week. I asked them to keep at least the movement in (even bodyweight), for at least two sets. Most of them did and the one gentleman that skipped is getting back on the band wagon next week . Generally, it was a good vibe.

Plus, wrote down an alternative program ("The Medley") to the pre-programmed cardio fitness things, including windmills, squats (bw), bear crawls and yoga push ups. I gave them goal numbers to make in an hour, with no other 'rules' than: warm up properly, make the numbers within the hour, use proper technique. No takers. Bear crawls, as the 14 year old told me, are 'lame'.

Also, gym owner seems to be getting nervous about having told me that I could do whatever I like in the groups in terms of exercise selection (but has never bothered to drop in and see what goes on there) and about me 2) playing music, opening windows and switching on the lights as I think fit (namely, not too loud, but still very audible, opening windows and pulling up blinds when it is warm) and switching on all the lights to seem open and have a somewhat cosy atmosphere. He had his sister tell me I couldn't open the blinds completely, because their backyard is 'embarrassing'. *sigh*

[Fightingenetics]

Forget the KB Swings. Deads ftw.

[Euqinom]

I totally rocked that 20kg dumbell tonight for TGUs! I did 4 left, 4 right, after warming up using 8/12/16. VERY happy about this step! Plus, two guys were really interested in joining us on a Thursday night for TGU night.

[nvrstopworking]

I think that rollouts are one of the best exercises that you can ever do.... and will benefit EVERY other lift.

A strong core is always helpful. I don't do them nearly enough.

[Euqinom]

Went in for needling again today. She hit a major sore spot, and it hurt so bad that I gasped and squeaked at the same time. Does feel a lot better now, though. And then my boss called, that I was supposed to work today. Oops!!!

[Boomer29]

I hate these oh chit moments.

Also, I really like hang cleans. I like how they shape my shoulders and upperback, and what they do for my explosive strength. However, might be too much to really lift effectively after I've programmed them (and they would be first) + too much to chew on to do every day. Dunno.
*

every day damn! I like cleans too.

[Euqinom]

every day damn!

It's an interesting program. I've been doing One Lift a Day for over a year now, and VERY satisfied with it, and this is by Dan John and Pavel Tsatsouline: 2 sets of 5 easy-ish reps, 5x a week, 5 exercises. Building a solid base. It makes sense, it's easy to blend into my daily routine, I don't have the people, time, or material to do somethingi spectacular during October, and it would be great from both a strength, post-rehab, and conditioning point of view. I can do that once I'm out of that tight place where I need to pass exams, my thesis deadline, and 2 essays I know are coming. Automatic pilot, but still moving forward and doing something that makes sense.

I ordered this shirt. Maybe even for daily wear, because I think it's so fun! http://www.adidas.nl/Dames-Dry-Dye-T...,nl_NL,pd.html

Why? Because I had my period-shopping spree.

[Euqinom]

Oh, and a rugby kid update:

1) He played his favourite position (1st centre) last weekend AND
2) scored two tries!

AWESOME. The team captain is envious, we think, as he is behaving very negatively towards Rugby Kid; he wants to play first centre too.

[nvrstopworking]

Oh, and a rugby kid update:

1) He played his favourite position (1st centre) last weekend AND
2) scored two tries!

AWESOME. The team captain is envious, we think, as he is behaving very negatively towards Rugby Kid; he wants to play first centre too.

Nice!

I'm willing to bet that he'll be seeking your services out again once the season's done!

[Euqinom]

Nice!

I'm willing to bet that he'll be seeking your services out again once the season's done!

He'll be in Argentina then, but we agreed that we'd be testing throughout the season. Will be cool anyway. He was psyched about me doing an internship with the Rugby Organization.

Btw, UPS guy calls me by my first name, because he's come by so often he knows it by now. Adidas sizing table is off. For sure. I am NOT a size S, but in Adidas I am. :S

[Boomer29]

Automatic pilot, but still moving forward and doing something that makes sense.

I ordered this shirt. Maybe even for daily wear, because I think it's so fun! http://www.adidas.nl/Dames-Dry-Dye-T...,nl_NL,pd.html

.

That's bad az and cool that it is working for you. That shirt is so freakin cute. (may have jus added it to the shopping cart )

[Euqinom]

That's bad az and cool that it is working for you. That shirt is so freakin cute. (may have jus added it to the shopping cart )

One Lift a Day was different: one lift, 45 minutes, max. 40 reps. Three week cycle, week off, repeat. I think anybody would benefit from at least one cycle of OLD.

HI5 for great taste in shirts!

[nvrstopworking]

He'll be in Argentina then, but we agreed that we'd be testing throughout the season. Will be cool anyway. He was psyched about me doing an internship with the Rugby Organization.

Btw, UPS guy calls me by my first name, because he's come by so often he knows it by now. Adidas sizing table is off. For sure. I am NOT a size S, but in Adidas I am. :S

Hmmm.. maybe they just have Men's sizes?

[Euqinom]

Hmmm.. maybe they just have Men's sizes?

Dunno, but I was really fed up with sending stuff back all the time.

[Euqinom]

I'm seriously losing motivation to teach group class. No opportunity to move forward, job opening at free weights twice stolen from me (promised, and given to one of the guys), no innovation, no policy whatsoever, and a boss that cannot let go of his need to control group classes, no communication, paid my friend more than me -corrected that before first paycheck, but it's just the mentality-, etcetera. I feel underestimated and underappreciated.

Today, I suggested that people have been asking about a free-weight class. I told the bar lady, hoping she would take the suggestion and tell the owners. These were her responses (the barlady's).

"we offer LOADS of options, we have the lifting area *and the cardio*."
(...)
"People are just spoilt and d on't have any time for anything anymore. We [meaning the company] expect something different from them"

"If they want instruction they should hire our (1) personal trainer." (who has NO idea, obviously, and forgot he was hired and let my friend take over his hour -friend refused, of course-)

"we have GREAT! people on the floor in the free weights area"

"What do you mean, not enough material?"
"1 set of 10kg db's, no space"
"Then, they should move out of the group class, and into the free weights"
"but the request was for a group class using free weight movements"

*sigh*...

End of discussion. Will have to look into new options to make money..

[Euqinom]

Good workout, despite wanting to go in for warm ups only:

Worked up to 5x75kgs for my zercher squat and did 2xBW pull ups. GOOD work.

[geek23ka]

could you entice them by showing them a short presentation on the les mills body pump course? it's super popular here in the states. i dont know how well known it is elsewhere...

ideally you could crunch some numbers for them about class size increases or membership increase. i bet les mills has that info. you dont have to use that course, but could come up with your own course if they dont want to pay licensing fees (which it sounds like they wouldnt)

http://youtu.be/j_rNm1uNW-M
http://w3.lesmills.com/global/en/cla...bout-bodypump/

[Euqinom]

could you entice them by showing them a short presentation on the les mills body pump course? it's super popular here in the states. i dont know how well known it is elsewhere...

ideally you could crunch some numbers for them about class size increases or membership increase. i bet les mills has that info. you dont have to use that course, but could come up with your own course if they dont want to pay licensing fees (which it sounds like they wouldnt)

http://youtu.be/j_rNm1uNW-M
http://w3.lesmills.com/global/en/cla...bout-bodypump/

Oh, they offer bodypump. The people that have been asking want a more individual approach to strength training. For some of the guys I offer circuits (free weights, bodyweight stuff, etcetera), etc. The room we're in is too small, and more and more people like the alternative workouts they can get. There's just a gap they're not covering, and if I wanted to do that they want me to arrange it myself with people individually. I won't. They won't pay enough, and I won't come in for 1 hour for 1 individual. They also won't plan me to be one of their PT's.
The real frustration though, is with my boss. Last week he walked in when I was setting something up to plan the music AND turn it up. Erm...

[geek23ka]

i dont understand why they wont let you develop this for them. it makes no financial sense.

[ilovethe80s]

Sounds like this place is trying to hold you down. Too bad they have not put you at the free weights and keep passing it over to the guys. Why? Just because they are guys? I think you'd really excel there.

I think that is a fabulous class proposal, for a free weight class. I have always wondered why places don't have things like that, I guess that yeah it would take up a lot of room, but really what a beneficial class for all, and would be a dream to teach. Maybe they could set it up one time as a free trial class, open it up like a gym open house to the public, just to see what the interest is and how people respond to it? There is really nothing else out there like that aside from individuals just getting a personal trainer. Bodypump is really popular here too and the women are always complaining about knee pain and stuff from it since they are doing these high rep knee-dominant quarter squats and nobody to correct them on their lifts. I'll bet that crowd would be very interested in what you have to offer... would be 'the next step' for them.

By the sound of it, if your gym was going to go for it, they would probably have you just do all the planning, teaching, setting up and then not pay you for it and close the curtains and turn on some crap music for you too, so maybe not worth the effort, haha .

Hope they see the light there (literally! lol), soon!

The best workouts always happen when you are just in there for some warmups or drills, and the urge hits. Nice session!

[Fightingenetics]

Are there other locations you can work for? Or maybe you can let your current place know how unhappy you are and that you may start looking for another place? Depending on the people in charge, competition can work in your favor. Imho, find another place. Being in a crap company can kill the excitement for what you do faster than you can say "free weights".