The Shrug Society Barbell Club

30 mins of elliptical did not burn 450 cal Janeth. A heaping tbsp of peanut butter is a lot more than 80cal and btw you forgot to account for the cup of cooking oil most restaurants cook with.

Just broke the NPL national bench press record for my weight and age bracket in training tonight. I think I'll try and make it official in december at state barbells meet. OvercomingLupus

A new study compared 3 different training volumes in strength-trained American football players that were in-season. They squatted and bench pressed 3x per week with 1, 2 or 3 sets per exercise, resulting in 3, 6 or 9 sets per exercise per week, done at a high intensity and with 0-2 reps in reserve. After 8 weeks, strength gains increased virtually linearly with training volume, although the comparison between 6 and 9 weekly sets didn't reach statistical significance. These findings are reasonably in line with prior research, including a meta-analysis by Ralston et al. (2017), so for maximum strength gains, serious lifters probably need to do at least 6 sets per exercise per week and probably 10+, recovery permitting. Interestingly, there were no significant differences in perceived recovery status between the groups, despite a threefold difference in volume. I've posted multiple times about how people overestimate their ability to intuitively tell if they're recovered or not. How 'recovered' you feel has little to do with your neuromuscular system and a lot to do with your sleep, stress, motivation and beliefs. Recovery is a real problem though. High volumes of the powerlifts, or any other exercise, done at a high intensity with a high frequency can wreak havoc on the joints and connective tissues. To stay injury free, it often helps to focus on only a few exercises at a time and to stay higher in reps for most of your accessory work. #trainingvolume #strengthgains #recovery #powerlifting #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

While others are sleeping. 599.10 1:30am

So I forgot to mention a couple weeks ago, Amanda hit a 180 bench, and last week maddie hit 145x10! Nice work ladies!

https://www.instagram.com/reel/DY15_0PueAM/?igsh=MXVyNGU0dzZsb2t0Zg==

Hey, I wanna let everyone know. I'm only gonna be working until around 9am today then taking the rest of the day off. The gym will be open all day for anyone who might want to come in later on your own.

It was a good day in oklahoma city. There were 42 lifters, some great lifts, and a good crowd. And as always the NPL puts on a great meet!

On her 23rd birthday she pulls 250x10!
Way to go J!