Vincero Strength & Conditioning

4th July 2021
618 Barbell Novice Recap

Azman has been an ongoing 1 on 1 Client for over 2 years. With the effort of his consistent training in the gym with the program that was being set, Azman was able to set the following numbers on meet day

Squat: 145kg with the original plan of 160kg but it didn't quite made the depth
Bench: 87.5kg
Deadlift: 180kg

This comes to a total of 412.5kg

Special Mention to for his assistance with handling my athletes on meet day.

Remembering back when Azman being only able to Bench at 55 - 60kg as Submaximal when he first met me. With a constant training and work on his technical lifts with me, Azman just made a massive PB 90kg on Comp Spec Bench on his second week peak block.

KUDOS Azman!!

Meet Nancy! Nancy has been a client of mine since ever she sign up back in 2019.

Nancy had a permanent injuries that set back some of her mobility which unable her to work on certain movements. Nancy was also well known for her 10 minutes Plank back in her previous gym.

So yesterday, Nancy has amaze me with her being able to Front Squat a 25kg Bar as well as Deadlift 40kg for 5rm. We are currently working on getting her to be able to Plank for 10 minutes again in 1 week

One Question that often being asked in the gym is, what is the benefit of SAFETY SQUAT BAR? 🏋‍♂️

The benefit of SSB is:
- To Improve Core Stability while performing Squatting Movement.

It is often that a general gym user has neglected the use of core strength while performing any form of Big 3 Movement which is Squat, Bench and Deadlift.

- Using SSB will also assist with minimising the stress on Knee Or Hip Joint as the Camber Angle are designed to be Squatting more on an upright angle

- Last but not least, because the Camber lever are design to be Squatting on an upright angle, it will also minimise the Stress on Lower back which is often general users tend to have an issue with.

The purpose of SSB being design is to assist a personal who has issue with Shoulder Mobility. Liam, as shown in the video had an incident few years ago which stops him from being able to squat on a normal straight bar, but SSB enable to get him to squat again.

Some other exercises that you can do on a SSB is:
- Box Squat
- Good Mornings
- Lunges
- Cossac Squat or Lateral Lunges

It is rare that this specific equipment will be found in a commercial gym. BUT! If you do manage get your hands on them. Make sure you give them a try!

Three of LV Athletes will be competing for 2020 Capo Annual Deadlift Only Meet at Big Shed Brewery on 12th December.

All the best for the rest of the athletes that will be competing on the day 💪🥳

We may not have access to gym equipment due to Isolation in SA but that doesn't means we aren't able to keep ourselves active. 💪

Here is a little variation you can implement in your next workout at home 😊

7 exercises 1 minute rest in between each exercise
8 Rounds Tabata 20 on 10 off
- Plyometric lunges
- Step up
- Tuck ins
- Mountain Climbers
- Inch Worms
- Shoulder Tap/ Hip Tap
- Push up