Wendler’s 5/3/1

5/3/1 calculator

The Program I don’t want to immediately send you away from the page but to see the original workout Click Here. The workouts revolve around Four Key Lifts: The Back Squat, The Deadlift, The Bench Press and The Overhead Press. Beyond that I personally recommend Four Assistance Lifts: Back Squat, Romanian Deadlifts, Bent Over Row and Chin Ups/Pull Ups. You ...
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Low Carb Performance – Book Review

For those of you who have heard of the Ketogenic Diet, this is a great book. The diet involves reducing your carbohydrate intake to the point where your body becomes “fat adapted” and burns more fat as fuel. This is a nutritional strategy employed by a lot of triathletes and ultra-marathon runners, as you can fuel your body in a ...
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Sugar: The Bitter Truth (Video)

Sugar: The Bitter Truth A great presentation by Dr Ludwig on the Dangers of Sugar. Notes: 0 to 10 mins The average person today weighs 25lbs more than the average person did 25 years ago. Leptin is a hormone that comes from your fat cells and signals to your brain that you are full In 1982, The AHA, AMA and ...
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Interesting Articles (Other Websites)

My intention with this website is to further your understanding and knowledge on a topic. It is not to make money from advertising. It is a hobby, not a job. Rather than try to reproduce a lot of information that is already on the internet, instead I have listed below links to existing articles which have been of use to ...
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Why 92% of People Fail New Years Resolution – Part 2

New Years Resolution Mistake 5. Copying an Ill-Fitting Routine Not everyone works the same way. Some people thrive on discipline and routine, others prefer randomness. Some people have small pockets of free time, some have it all at the end of the week. If you have half an hour spare every evening, use that time to work on your goal. ...
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Why 92% of People Fail New Years Resolution – Part 1

Have You Ever Failed A New Years Resolution? GOOD NEWS. You’re not alone. BAD NEWS. Unless you’re aware of the NINE BIGGEST MISTAKES then it’ll probably happen again. In fact, for every 100 people that START in January, 66 have STOPPED by February. (Only EIGHT last the whole year) New Years Resolution Mistake 1. Setting The Bar Too High Probably ...
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How To Do A Stomach Vacuum (For A Stronger Core)

how to do stomach vacuums

If you’ve never tried a stomach vacuum before, you’re in for a treat. I did these ten times a day for a month and this is what I learned: The Background A stomach vacuum is achieved by breathing all the air out your lungs and then pulling your stomach in without breathing in. This works your TVA, or Transverse Abdominis, ...
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How to Do 21’s For Bigger Biceps

Looking for a great bicep exercise to add to your training session for that killer ‘pump’? Try out 21’s! The name refers to the number of reps you need to perform, here’s how it’s done. First you need to load up a Barbell or EZ Curl Bar with your chosen weight. Tip: go lighter than you think, you don’t want ...
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Burn More Calories By Standing Instead Of Sitting

Stand on your commute

Did you know adults sit for an average of ELEVEN hours a day? Beyond our desks, we tend to sit during meals, while watching TV and for most of us COMMUTING to (and from) work.   This prolonged sitting has proven to increase chronic diseases including type 2 diabetes and obesity, even for fit individuals. If you spend 30 minutes ...
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Deadlift, Lat Pulldown, Bent Over Row, Pull Ups

back exercises

The Exercises Conventional Deadlift This hits your Posterior Chain. Keep a flat back, lats tight and arms vertical. The bar should be close if not touching shins at the bottom of the lift. Brace your abs and lift the bar, keeping head neutral and the bar over the middle of your feet. Brush the thighs as you lower, pushing the ...
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