New Intern and Make That 3 days in a Row

I have a new intern in from the University of Florida and her first day was yesterday. If I wasn't with a client I was getting her set up for the upcoming semester. I love interns. Not in that "Mentor on a power trip" way where I get to make them do busy work and all the crap work I don't want to do. I hate when I hear that people's internships are full of that kind of stuff. I eat up the opportunity to teach people fresh out of academia. Get them in the trenches, get them lifting, keep them away from the "fitness trend" stuff that makes this industry reek of douche-baggery. So far I'm batting .500 on interns as far as success, but the last guy I had didn't have "it".

You have to have a certain amount of personality and presence to succeed in this industry. You have to be able to carry on a conversation, think on your feet, and speak clearly without mumbling. The cat had the knowledge and all the book smarts he needed, he just could not get it going on the other front. Too timid, too soft spoken and just had very little confidence. I can teach you all day long on Block Periodization, Conjugate Method, Non-Linear Periodization, stretching, flexibility, etc..., but he couldn't come up with the things I can't teach.

The other intern has become one of our busiest trainers. She logs in hours to rival the big dogs and gets her clients phenomenal results. She is logging in double the hours of the other trainers in her hiring class. This new intern has the potential of the first intern, I just have to make sure that I give her all the tools she need to succeed. Plus, it helps that now I get to hand-pick the interns and she was one I picked out of four others that applied.

I had only 30 mins yesterday to lift, so I was going to work up to 405 on the Squat and do a pain set. A pain set in my book is a 75-80% of your 1 Rep Max done for max repetitions. Well it is New Year's Resolution time in the gym and both Squat racks were occupied and the rest of the straight bars were being used for Power Biceps Curls. So I hit up the Trap Bar and SFW.

Trap Bar Deadlift
135x5
225x5
315x5
405x3
455x3
495x3
545x4 (Rep PR!!!)

I love a PR even if it is 5-10lbs or 1-2 more reps with a set weight. It keep me going and gives me drive. I'm going to take today off and do some Accessory work Friday then deload next week to get ready for the Highland Games. Right now my Erectors and Glutes are fried. 

Highland Games PRs here I come. I want to set at least 5 PRs next weekend

PR Day

I know that you are not supposed to work two ME days into a week, but I went ahead and did some Trap Bar Deadlifts for Max Effort. I was full of piss and vinegar today and just said "F" it and went for it. Damn it felt GOOD!!!!

Trap Bar Deadlift
135x10 or so
225x5
315x5
405x3
455x3
495x3 last one with a 10s hold at the top for the hell of it
545x1 with 10s hold at top
565x1 with 5s hold at top
585x1 (20 lb PR!!!)
It was an ugly lift, but a pull to lockout is a pull to lockout. I think I strained a mucle in my calf though. I can't pinpoint which one just yet, but I'll stretch out the Gastrocnemius and the Soleus later tonight when work is done.

Deep Good Mornings (Squat stance)
Bar x a few
135x10
225x8
275x8
315x8
I felt like working up to an 8RM for the hell of it

Natural Glute-Ham Raises
2 sets 20

Hyperextensions
BW x 15
55x8
60x8
60x8

DB Windmills
35x5 each side
45x5 each side
55x5 each side
My Obliques are pretty much locked in place, so I used these to loosen up.

Now that I've been using a belt I've been hitting PRs left and right. My form feels better when I use it and I feel like there is a "groove" to my lifting.

GYM NOTES:
When did the Leg Press machine become a triceps extension tool? Just because you move the sled 6 inches and use your arms doesn;t mean you are gaining anything, except a flase sense of strength

Back to the leg press machine...If you can max out the sleeves on a Leg Press do you think you are really getting any stronger? I fell into that trap when I was younger, pressing 1250 for 12 reps thinking I was king of the gym. In reality I was weak as hell because my core was so weak I couldn't Squat 225 cleanly.

Calves: You have this wonderful elastic component in your lower leg called your Achilles Tendon. Now, when you load up 5 plates on the calf press machine and "bounce" out 12 reps are you working your Gastrocnemius like you're trying to? NO YOU JACKWAGON! A peice of advice from someone with 19" calves. Put a two second pause at peak contraction and a two second pause at the stretch and watch those calves blow up. Sure, you can't add as much weight, but if your goal is to grow, ditch the ego ans welcome the gains.