06/20/2022
Marc captured moments from this meet all day. Here is a collection of some of the shots he was able to get. Thank you again for coming out Marc!
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Powerlifting | Bodybuilding | Strongman | Strength & Conditioning | Personal Training
Veteran Founded and Operated
06/19/2022
Hawthorne's Southern Elite Classic was a success and a really fun time. There were many first in this meet!
- For many athletes, this was their first meet, including Bree. She went 5/6 setting bench (42.5kg) and deadlift (115kg) PR's on her way to a 157.5kg push-pull total. Finishing 2nd in 75kg open, bench press only, and deadlift only.
- This was also James's (https://www.instagram.com/xero_the_re... ) first push-pull. He won the 90kg open, and bench press only with a 417.5kg total.
Thank you to USPA Mississippi (https://www.instagram.com/uspamississ... ), USPA Louisiana (https://www.instagram.com/uspalouisiana/ ) for hosting a fun competition! As well as Richard Hawthorne (https://www.instagram.com/richard_haw... ) for putting on the the Bridge Expo (https://www.instagram.com/thebridgeexpo/ ).
Go watch the meet recap at:
https://youtu.be/klkjBFUCZuo
06/18/2022
Day 3 of the Drug Tested USPA Nationals was wonderful! Andrew (https://www.instagram.com/andrewruiz1/ ) had a great day going 7/9 setting meet PR's across the board.
-Squat:
195/210/215kg or 429.9/463.0/474.0lb
10kg Meet PR
-Bench:
105/112.5kg or 231.5/248.0lb
5kg Meet PR
-Deadlift:
230/250kg or 507.1/551.2lb
7.5kg Meet PR
-Total:
577.5kg or 1273.2lb with a 395.899 Dots Score.
Andrew is now going to enjoy an extended off-season where we will build and build to fill out his weight class.
Go watch the meet recap at:
https://youtu.be/dBBxMNj1y1s
06/17/2022
It has been an extremely busy year thus far. BUT, we are still making things happen.
We had a great turnout at Louisiana's Strongest, with Beth and James taking first and second in their respective divisions. To watch: https://youtu.be/0stp_iUgS6c
Nate had a fun day finishing with a 1491lb total (520/370/601) which included a top bench and deadlift.
Steven decided to go play in Ohio where he went 7/9 with a 627.5kg/1383.3lb total (479.5/325.2/578.7). He hit meet PR's on all lifts landing him a 2nd place finish in the 90kg class! To watch: https://youtu.be/4iu32R6EAXs
Miguel competed in his first powerlifting meet yesterday where he went 9/9 with a 582.5kg/1284.2lb total (474/297.6/512.6). He tied another competitor on total but landed 2nd due to Dots. To watch: https://youtu.be/cpplbhp_mPk
06/16/2022
Stephanie (https://www.instagram.com/mimiskibby/ ) decided she wanted to put on a show and went 9/9 with 4 State Records!
Best Lifts: (S/B/D = Total)
197.5/123/203 = 523.5kg
435.4/271.2/447.5 = 1154.1lb
Her performance led to a Dots score of 466.7 and landed her the females Best Lifter Award!
Her performance today made history:
-3rd best dots score of anyone today, men or women!
-3rd highest raw female total in Louisiana history
-2nd highest raw female dots total in Louisiana history
-Top 75 90kg raw female total of all time across all federations!!!
Go watch the meet recap at: https://youtu.be/72TU0Q5yv2s
06/15/2022
The competitive year starts off with a win! USPA Bending The Bar 6 was a success!
Zack finished first in the 110kg Classic Raw Open Division. Going 4/8 with a 692.5kg/1526.7lb total. Eyes are already set on USPA Nationals in Los Vegas. Back to work this week!
Go visit the athlete at (https://www.instagram.com/p/CbYkRihJ-vD/ ) to read his feedback.
Go watch the meet recap at: https://youtu.be/0z8ZbUp84hc
06/14/2022
This is a review of the an article by Steven Hirsch, .sci , "Understanding the Force-Time Curve’s Role in Breaking PRs."
Admittedly, I was very excited about this article. This was a review of how to read these curves and then how different training methods effect the shape (and outcome) of lifts.
Things to note:
- Shape changes based on movement types. Those stretch-shortening cycles (eccentric to concentric like squat and bench) and those with just shortening (deadlift).
- Discussing how MUCH impulse is needed/applied, not HOW force is applied.
- Focus is on the first two regions of the curve.
The area under the curve is known as impulse which is generally expressed as: I=FΔt, or Δp = FΔt. This tells us that we can optimize these curves by altering the force and time parameters. The goal in optimizing these parameters is to maximize the area of the acceleration phase and/or minimize the area of the stick region.
Steven reviews how to do this with 4 modalities.
1.) Max Effort Method = Increase Force Generation during Accel. Phase.
2.) Dynamic Effort Method = Increase rate of force production (which is not equivalent to having an increase in peak force).
3.) Accommodating resistance or pneumatics = Extending/lengthening the Accel. Phase. He discusses the differences in implementation with chains, bands, pneumatics.
4.) Isometrics = Decreasing the sticking region by getting stronger there (again not equivalent to increasing peak force).
An overall very informative article and phenomenal graphics (shown). These showcase that there are several ways to still get stronger and make progress!!!
03/14/2022
The 1st Annual New Orleans Sports Expo will bring a unique blend of fitness competitions, sporting events, and exhibit booths in a 36,000 square foot area inside of the Alario Center on Saturday, October 8, 2022. The Expo will include:
- USPA Drug Tested Battle Born Championships (Powerlifting)
- GBO Muscle Masquerade Pro Qualifier (Bodybuilding)
- Strongman Corp Battle On The Bayou (Strongman)
- Lucky Bags Co****le Tournament (Co****le)
For more information, check out the Instagram page!
03/04/2022
This is a review of Mark Clevenger's, article,
"Programming Economy - 5 Exercise Categories."
To start, Mark does a wonderful job of discussing these categories and what they mean to the athlete. (The technical definitions of each of these terms is in the article and he references Dr. Bondarchuk's descriptions.)
Examples that were given are (with respect to powerlifting):
-GPE = Light Jog
-SPE = Sled Drags
-SE = Cambered Bar Squats
-SDE = Paused Box Squats
-SFE = PLer completing the movements to the standard they are judged on.
Mark then dives into how these exercise categories work together with respect to training economy. In doing this, he gives periodized templates that give a framework of how much of a category should be implemented when.
We see this in the first graph. In the total training time (in %) we see there are several phases.
-Preparatory Phase = ~20%
-Phase of Acquisition = ~65%
-Phase of Expression = ~15%.
In each of these phases, there is a different composition of exercise categories. (Pointing to specificity increases with time.)
I took these concepts and decided to plot them out with 12 and 16 week prep times for those curious.
Overall this is a nice framework to build off of. If you want the article, just send a message and it will be shared!
03/01/2022
Laissez les bons temps rouler!
Wishing all a happy and productive Monday!
02/18/2022
2020 was learning.
2021 was building.
2022 is launching.
We are 48 days into the new year, and the energy is still high! Athletes are excited and setting PR's like crazy. Everyone wants to see one another be great.
In addition to the athlete growth and development, the team growth is outstanding! We have enormous goals that are challenging us, and forcing us to evolve. We will be better because we seek challenges and growth. Stay tuned, because you will not want to miss what's coming later this year!
02/07/2022
We have an extremely busy year ahead with plenty to accomplish.
There were a lot of goals set for this year by athletes and coaches. Are you still on par with them? Control the things you can control, and execute them with the best of your ability. Continually strive for improvement and progress.
And remember, trust the process.
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