Sunday 09/05/21 BW:180.0 – Assault Bike x 50min – 16.8 Miles [LISS x 15min; 20/100 x 10; LISS x 15min] Hanging Knee Raise x 25,10,10,8,7 Single Arm DB Row: 50×25,10,10,10,10 45 Degree Side Bend: BW x 20,10,10,10,10
Monday 09/06/21 BW:179.0 – Deadlift: 380×1 405×1 350×4 x 6 sets – Bench: 255×1 275×1 235×4 x 6 sets – Low Incline Bench: 215×1 160×6 x 6 sets – Pushups x 35,10,10,10,10
Tuesday 09/07/21 BW: 179.2 – High Bar Squat: 330×1 355×1 305×4 x 6 sets – Press: 155×1 134×4 x 6 sets – Tricep Pushdowns: 50 x 10 x 3 sets
Wednesday 09/08/21 BW: 180.2 – Assault Bike x 50min – 15.3 Miles [5min Warmup; 45/75 x 5; 20/100 x 5; 10/110 x 5; LISS x15min] – Ab Wheel x 10 x 10 sets [30s rest] Pullup: BW x 3 x 10 sets [EMOM] Band Assisted (Green) Pullups x 12,12,12,8,8,8 Copenhagen Plank x 15s x 5 sets BB Bicep x 33 x 25r x 3 sets
Thursday 09/09/21 BW:182.8 – Pause Deadlift @ Just Below Knee: 325×1 245×4 x 5 sets – Close Grip Bench: 250×1 200×3 x 7 sets – RFESS x 10 x 4 sets – 3-Way Shoulder Raise: 5’s x 10r x 4 sets
Friday 09/10/21 BW:182.4 – Assault Bike x 50min – 15.4 Miles – Easy LISS x 50min Knee Raise x 15,15,10,10,5,5 Single Arm DB Row: 65 x 15,10,10,10,10 DB Side Bend: 10 reps @ 15, 35, 55, 75, 75
Saturday 09/11/21 BW:180.2 – 2ct High Bar Pause Squat: 325×1 350×1 262.5×4 x 5 sets – Low Incline Bench: 225×1 180×3 x 8 sets – BB Strict Bicep Curl: 33×5 53×5 73×5 93×5 100.5×4.5
Monday 08/30/21 BW: 181.2 – Assault Bike x 45min / 14.8 Miles Band Assisted (Green) Pullup x 15,10,8,7,5 Hanging Knee Raise x 15,10,10,5,5 45 Degree Side Bend x 15,10,10,10,15 Bent Over Rear Delt Raise: 5’s x 25,15,10 – 60min JUDO
Tuesday 08/31/21 BW: 179.6 – Comp Deadlift: 365×1 405×1 325×5 x 6 sets – Comp Bench: 260×1 275×1 225×5 x 6 sets – Low Incline Bench: 185×1 215×1 150×7 x 6 sets – BB Bicep x 45 x 15 x 5 sets Pushups x 15 x 5 sets
Wednesday 09/01/21 BW: 180.2 – High Bar Squat: 325×1 355×1 285×5 x 6 sets – Press: 140×1 155×1 125×5 x 6 sets – Sumo Deadlift: 365×1 390×1 315×5 x 6 sets
Thursday 09/02/21 BW: 179.0 – Assault Bike x 45min / 15.0 Miles Hanging Knee Raise x 20, 10,10,8,7 45 Deg Side Bend x 10 x 6 sets Neutral Chinup x 5 x 10 sets [EMOM] 3-Way Shoulder Raise: 10’s x 10 x 3 sets Plank x 30s x 2 sets
Friday 09/03/21 BW: 180.0 – 1.5″ Deficit Deadlift: 350×1 375×1 260×7 x 6 sets – 1.5″ Deficit 5-0-0 RDL: 135×8 x 3 sets – Close Grip Bench: 245×1 265×1 185×7 x 6 sets – Dips x 26,10,9,8,7
Saturday 09/04/21 BW:179.6 – 2ct High Bar Squat: 325×1 350×1 245×7 x 6 sets – 1ct Slingshot Bench: 260×1 295×1 205×7 x 6 sets – Feet Up Bench: 135 x 22,11,9,8,7 – Seated DB Bicep Curl x 20’s x 15,15,10,10,8 – 3-Way Shoulder Raise x 10’s x 12,10,10
How to abate Analysis Paralysis in starting your health and fitness journey.
Elevator Pitch(noun) – – A succinct and persuasive sales pitch. [Google Dictionary, ie – Oxford Languages] – A short description of an idea, product or company that explains the concept in a way such that any listener can understand it in a short period of time. [Wikipedia] – A brief talk or pitch intended to sell or win approval for something [Dictionary.com]
The Breadth Problem
Not to be confused with “The Bread Problem”, which doesn’t exist, because carbs are fine.
Picture this scenario. You, being like 95%+ of the American population, participate in less than thirty minutes of physical activity each day, and you, along with two-thirds of the American population, are overweight or obese. However, having mustered up the courage to actually do something about this and improve your health and fitness, you set out to find some answers.
As of this writing, a Google search of “how to be healthy and fit” provides just over 2 BILLION results. Ask ten of your close friends or relatives that question, and you will likely get ten different answers. Ask ten health and fitness professionals that question, and you will still likely get different answers. The amount of information available, while awesome, can be cumbersome to navigate, and can (and does) lead to many people becoming paralyzed when trying to figure how to get started. There are just so many different types of exercise and diet plans, with each one having just as many opinions as to its efficacy or lack thereof. This is muy no bueno for someone already burning a lot of willpower just getting through the initial stages of change; they’re exhausted before they’ve even begun!
I don’t necessarily think that anyone is to blame here, but there is still an issue that needs resolved. There should be a way for someone to confidently take action on their own, right away, and then fuss about the details later, as “just showing up” is the most important determinant of success, at least initially. The vast amount of information available should promote, not inhibit, healthy habits.
The Depth Problem
In addition to the issues caused by the sheer volume of different information, there are also issues, at least from the fitness professional’s perspective, at the individual level as it pertains to specificity. I very often find myself having conversations with folks that usually involve some iteration of the following two questions in a scenario in which I have a very short time to convey a response:
1 – “I’m trying to get healthy. What should I do?”
2 – “I want to lose weight/get in shape. What are your thoughts on [insert flavor of the month diet/exercise program], my [friend/doctor/television/magazine/Instagram feed] says that it’s the best way to do it.”
Usually, in an attempt to be thorough and provide the best possible response for that particular individual, the conversation proceeds with me asking questions to glean information about that person’s specific goals, training history, preferences, etc. Unfortunately, with the time constraints that come with these sorts of interactions, there just isn’t enough time. In the best cases they’re left with their question unanswered, and in the worst cases they’re left completely confused by my lack of brevity and overload of information. OOPS!
“Thanks for nothing, Coach!!”
“What do”, then? Is the simple concept of “being fit and healthy” so complex that it’s impossible to actually define, not only succinctly, but at all? Is there a way to give short, general recommendations applicable to most people that are universal and easy to understand but yet precise enough to be able to implement? In other words, is a health and fitness elevator pitch possible?
The Solution
Over the past several months, as these conversations have tended to occur more frequently, I have distilled down my basic response to common questions to something that resembles the following:
It doesn’t matter what type of exercise you do, as long as you are doing at least 150 minutes per week of aerobic based activity and two days per week of strength based activity that trains every muscle group, and it doesn’t matter how you eat, as long as you’re able to achieve and maintain a waist circumference of less than 40″ (if you’re male) or less than 35″ (if you’re female).
In reference to the first statement, The Physical Activity Guidelines for Americans provides very simple metrics to meet to realize the majority of health benefits of exercise. Thus, as long as what you’re doing meets the criteria, you’re well on your way to optimizing your health. If you want to get more results later, then you can for sure tinker, get more in-depth, and optimize. For now, though, literally anything that meets the criteria will get you most of the way there.
In reference to the second statement, the train of thought flows as follows: 1) If someone maintains the recommended waist circumference, then he or she will be at reduced risk for a majority of the chronic lifestyle related health conditions and will likely be within his or her recommended body weight. 2) If someone only maintained a healthy body weight and ignored all other aspects of “healthy eating”, then he or she would still see the majority of health benefits derived from nutrition. 3) The only long term determinant of body weight is calorie balance. 4) Therefore, it does not matter how one eats initially, as long as he or she eats in such a way to control calorie balance, which promotes a healthy body weight and waist circumference, which provide the majority of health benefits as it relates to nutrition. If, later on, you want to eke out more potential benefits, then you can focus on other aspects like food composition, macronutrient ratios, food timing, etc. For now, though, focus on one metric that will drive the majority of health benefits.
So, to put this idea into action, if you are just starting out, then as you consider various options for exercise and nutrition, compare it to the elevator pitch to see if it passes muster. Similarly, if you’ve been training for any amount of time, check and see if your current program meets the guidelines. If not, you may benefit from some adjustments. If you’re a fitness professional that, like me, often finds yourself in short conversations or scenarios in which you just don’t have much time to get in depth, try some version the elevator pitch. Your friends, family, coworkers, and potential clients will likely benefit.
Summary
That’s the elevator pitch. Although unlikely to win any marketing or advertising awards, it does do the job of giving pretty much everyone quick and simple guidelines to get started immediately to obtain pretty much all of the health benefits one can achieve via diet and exercise.
I appreciate your time and attention! Please let me know your thoughts in the comments.
-Dexter
P.S. – If you’d like an entry level program that is 1) based off of the Physical Activity Guidelines for Americans, 2) requires no equipment, and 3) is FREE, then grab a copy of PROSPECT, found here.
Today, Friday 07/03/2020, I finished up a twelve week strength block for the Low Bar Squat, the Paused Bench Press, and the Conventional Deadlift (my “competition lifts”). The program was a variant of one of Barbell Medicine’s 12 Week Strength Programs that I made a few slight modifications to. I changed up the exercise selection on a few exercises, added a little bit more accessory work on “off days”, and did a little more conditioning than prescribed during the development blocks (Weeks 1-8).
This is the best twelve weeks of training I think I’ve ever had. I ended up with a 475lb Squat, a 310lb bench, and a 475lb deadlift, for a total of 1260lb at a body weight of 175lb. The last time I actually dedicated time to peak for S/B/D, which was prior to my meet in August 2018, I totaled 1218lb at a body weight of 198lb. I’m super grateful for a great block of training and that I get to dedicate time to pursuing this hobby of mine.
I think that the biggest factor in how successful this block ended up being was how conservative I made myself be on my week to week jumps in weight. I set a hard rule of only increasing my e1RM by 5lb every two weeks. My original “goals” that I set for the beginning of the block were 455(S), 305(B), and 465(D). With those goals, I started at the end of the block and worked my way backwards to the beginning of the block with target weights for every week, adding 5lb every two weeks. This was a HUGE help in keeping me conservative with my weight increases, as I tend to be on the aggressive side when it comes to using RPE. I knew going in that I would need some form of a “governor” to keep my ego in check and to not make big jumps or to move up in weight too frequently. It paid off.
The second biggest factor in how successful this block ended up being was dialing in my technique just a little bit more for each lift. Specifically, improving my set up and bar position in the squat, my grip width and set up for the bench press, and how far I set up away from the bar in the deadlift. These minor improvements resulted in major benefits and allowed me to squeeze out 70lb in improvements on each lift despite weighing the exact same bodyweight. As your development continues to advance, the little things matter more and more.
I should note that even though the overall result of the block was a wild success, not every week was a great week. Throughout the course of the training block I struggled with weeks of poor performance, poor sleep habits due to starting a new position at my main job, and minor flare ups of common sites for pain (right side glute/hip, right side trap/neck, and right shoulder). Despite all of this, the end result was still great. This only highlights the importance of “trusting the process” and “not sweating the small stuff”.
Show up, put the work in, and in the end you will likely be better than when you started. Good rules for lifting, and probably life, too.
Happy Friday and Happy Independence Day for those Americans among you!
Weekly Miles Walked: 31 Miles [Goal 28+] Cumulative 2020 Miles Walked to Date: 120 Miles [Goal:1500]
01/20/20 BW:177.0 – Trap Bar w/ Belt: 315 x 7 365 x 1 405 x 1 437.5 x 1 315 x 7 x 8 sets [1.5 – 2.5min rest] – Press w/ Belt: 117.5 x 7 150 x 1 162.5 x 1 117.5 x 7 x 8 sets – Chinups: BW x 20,8,8,7,8,6 [60s rest] – Barbell Bicep Curl: 45 x 30,18,12 [60s] – Banded Tricep Pushdown: Blue (x2) x 50,20,15 [30s]
Sunday 2/24/19 – DAY 1 BW: 175.4 – High Bar Squat w/ Belt: 300×1@7 325×1@8 275×6@9 265×6@8 x 3 sets *Forgot my knee sleeves. Oh well. – Press w/Belt: 150×1@7 160×1@8 135×6@9 120×6@8 x 3 sets – Dumbbell Incline Bench Press: 60s x 8 x 4 sets – Ab Wheel 9min Density Block: Knees x 10 x 10 sets —– Monday 2/25/19 – Day 2 BW:175.0 – Comp Dead: 335×1@7 355×1@8 315×6@9 285×6@8 285×7@8.5 oops 285×6@8 – Comp Bench: 250×1@8 215×6@9 200×6@8 x 3 sets – Box Step Up: 45×11 x 4 sets – Dumbbell Seated Bicep Curl: 30’s x 10 x 4 sets – Paul Dick OH Press: 60 x 10 x 4 sets *Still not sure what to think about these. I’ll give them another week and probably scrap them. —– Tuesday 2/26/19 – BW:176.0 – Rest Day —– Wednesday 2/27/19 – Day 3 BW:177.2 – 2ct High Bar Pause Squat w/ Belt: 205×8@6 215×9@7 oops 225×8@8 225×9@8 oops 225×8@8 – Pin Press @ Shoulders w/ Belt: 100×8@6 110×8@7 120×8@8 x 3 sets – Dumbbell Flat Bench Press: 60s x 11 x 4 sets – Barbell Bicep Curl: 60 x 10 x 4 sets – V-Bar Tricep Pushdown: 100 x 20,15,15,15 —– Thursday 02/28/19 – GPP/Conditioning BW:175.8 – Assault Bike LISS x 35min (11.4 miles) – 9min Chinup Density Block: BW x 5 x 12 sets 9min Ab Wheel Density Block: Knees x 25,25,15,15,10,10 —– Friday 03/01/19 – Day 4 BW:177.2 – 2ct Pause Deadlift w/ Belt: 225×8@6 235×8@7 245×8@8 x 3 sets – 2ct Pause Bench w/ Belt: 155×8@6 165×8@7 175×8@8 x 3 sets – Strict Barbell Row: 115 x 11 x 4 sets —– Saturday 03/02/19 – BW:177.6 – ~40 minutes of HIIT Circuit Training at Hard HIIT in town to promote the EPD Foundation SWAT Challenge. —–
Monday 2/4/19 – Day 1 BW: 173.8 – High Bar Squat w/ Belt: 225×6@5 240×6@6 x 2 sets 255×6@7 x 2 sets – Press w/ Belt: 105×6@6 110×6@7 115×6@8 x 3 sets *Still figuring out technique here. The last two sets I went with a more Classic Style Press (wider grip and lower start position), and I think i’ll pursue this more. – TnG Bench AMRAP@8 + 5min Density Block: AMRAP@8: 150×14@8 5min Density Block: 150×7,7,7,7,7 *Had some nagging right shoulder pain. Very minor. Might bump this down in weight next week. – Dumbbell Bicep Curl: 30s x 15,12,10,8 – Rope Tricep Pushdown: 90lb x 15 x 4 sets —– Tuesday 2/05/19 – Day 2 BW:175.9 – Deadlift w/ Belt: 250×6@6 265×6@7 x 2 sets 280×6@8 x 2 sets *Lowered my hips at the start and this seemed to feel better. – Bench w/ Belt: 175×6@6 185×6@7 205×6@8 205×5@8 195×6@8 *These were not great. The nagging shoulder pain was present for every set. – Leg Press AMRAP@8 + 5min Density Block: 150×20@8 150×10,10,10,10,10 *Decreased weight from last week. No need to induce too much fatigue on an exercise that doesn’t matter. Reps were crisp and easy. —– Wednesday 2/6/19 – GPP/Conditioning BW:173.6 – Dumbbell Chest Supported Row 8min Density Block: 60s x 10,10,10,10,8,8,8,8,8 – Stability Ball Plank 8min Density Block: 60s,60s,45s,45s,45s,30s,30s – Barbell Bicep Curl: 55 x 15 x 4 sets – Lying Tricep Extension: 60 x 15 x 4 sets – Seated Calf Raise: 60 x 15 x 4 sets – Incline Treadmill Walking: 30 minutes x 4.3mph x 5% grade —– Thursday 2/7/19 – Day 3 BW:173.8 – Safety Squat Bar Squat w/Belt: 200×8@5 210×8@6 225×8@7 x 3 sets *Crisp and easy. – Incline Bench w/ Belt: 125×8@6 135×8@7 145×8@8 x 3 sets – DB Seated Press AMRAP@8 + 5 min Density Block: 35’s x 20@8 30’s x 8,8,8,8,8 —– Friday 02/08/19 – Day 4 BW:173.0 – 2″ Deficit Deadlift w/ Belt: 205×8@5 225×8@6 235×8@7 x 3 sets *Lowered my hips as with comp dead. Feels good bruh. – Close Grip Bench w/ Belt: 155×8@6 165×8@7 175×8@8 x 3 sets – Pendlay Row AMRAP@8 + 5min Density Block: 135 x 16 135 x 8,8,8,8,8 —– Saturday 02/09/19 – GPP/Conditioning BW:174.4 – Lat Pulldown 8min Density Block: 105 x 12,12,12,10,10,10,8,8,8 – Hanging Knee Raise 8min Density Block: BW x 8,8,8,8,8,8,8,6,6 – Dumbbell Bicep Curl: 30s x 15,13,11,10 – Rope Tricep Pushdown: 100x 15,12,10,10 – Standing Calf Raise: 120 x 15 x 4 sets – Incline Treadmill Walking: 30 minutes x 4.3mph x 5% grade
