Strength Shed 570

Strength Shed 570 Welcome to Strength Shed 570! My goal is to help people become better!

Transformation Tuesday!! Back in 2017 I was very heavy (also very strong), but I lacked confidence in my body and felt s...
02/07/2023

Transformation Tuesday!!

Back in 2017 I was very heavy (also very strong), but I lacked confidence in my body and felt sluggish. I decided I needed to make a change. I went from 277 to 214lbs from March - August.

- HIT cardio 4x a week
- weight training 6x a week
- up at 4am daily to train
- 1 cheat meal a week
- weighed and measured ALL my food.

It takes work and effort to change your body. It is not easy, and it is not fast. If it were easy, everyone would do it.

Interested in your own transformation? Get in touch!

02/02/2023

Trying out a new intro video my kiddo Isabella made for me ( she’s quite an editor at 9 years old!)

Board pressing -

Great way to increase your tricep strength. The idea is to use a board height that allows the bar to stop where your bench typically gets stuck. For most people this will be 1-2 board height.

You will be able to handle more weight than your flat bench due to the shorter range of motion, usually 10-15% more.

01/28/2023

Tested out my max deadlift today. Haven’t done a 1RM deadlift in probably 5+ years. I doubled 445 end of 2022, and it felt like a freight train.

This was 529 for a solid single. Hips were a little higher than I’d like. Core needs some heavier work as well but I’ll take it!

01/26/2023

This is a brutal movement!

The cambered bar creates a great deal of instability during the lift. Focusing on tightness and control are critical here.

This was my 2nd warmup set. Very humbling movement! This is a bar that is not found in many gyms, but Strength Shed has two types.

01/22/2023

Max Effort Lower movement of the day.

Hatfield squats - these are a great movement to overload the legs in a safe manner. I don’t recommend these as a weekly movement however, it’s easy to develope bad habits that can take away from your straight bar squat.

Here I worked up to 414 x 5. Legs felt like jello after this!

01/21/2023

Here is a good example of why video taping your sets can be beneficial.

Here I am doing speed squats against light bands, about 60lbs of tension at the top. You can see at the bottom of my rep the bands get loose. This is not what we want when doing dynamic movements against band tension.

After watching the video I adjusted my bands so there was full tension throughout.

The key to long term health and fitness goals is your nutrition. You simply cannot outwork a bad diet. Preparation is ke...
01/18/2023

The key to long term health and fitness goals is your nutrition. You simply cannot outwork a bad diet.

Preparation is key. It’s a lot harder to slip when you have food prepared and ready to heat up. I typically cook 2-3 days worth of food at a time so I am less inclined to stray from eating healthy.

I can’t stress enough how beneficial meal prepping is. Dedicate 1 hour 2 times a week to prepare your food in bulk quantities to last you 3 days.

I choose to be boring and bland… 96/4 meat, white rice with spinach and red peppers.… but you don’t have to! Plenty of creative and tasty dishes you create to keep your nutrition enjoyable.

Get in touch for help!

01/17/2023

Speed Deadlifts

I’ve found over the years this is the best accessory for improving my 1RM on deadlifts.

This is 75% of my max (50% bar weight, 25% chain weight)

Heavy deadlifts can be very taxing on your body, often times taking 2 weeks to recover for some. This is a great method to work on technique and explosive power without the tax on your body.

01/15/2023

Belt Squats!

This is a great machine to overload your legs without the spinal compression of having a bar on your back. With this setup I have 264lbs of weight plus 50lbs of chain weight.

01/12/2023

Here’s a quick look my warmup routine for an upper body day. I follow the principles put out by Matt Wenning. Highly suggest following Wenning Strength on Instagram.

Flat Dumbbell Press : 4 x 25
Lat Pulldowns: 4 x 25
Band Tricep Extensions: 4 x 25

These are to be done in a giant set fashion, no rest. Low intensity, you should not be going anywhere near failure. The goal is to get the associated muscles groups/tendons firing and warmed up.

First exercise should always mimic the motor pattern for the main movement for the day, flat dumbbell press for bench press, incline dumbbell if doing incline bench, ect.

Next two movements should address any weak points you may have. Back and Triceps can always use extra work for most people.

01/10/2023

Dynamic Effort squatting (speed squats)

The goal here is to move the weight as fast as possible. The box is use to separate the eccentric part of the motion from the concentric, essentially a paused bench for your squat!

This is usually done in 3 week waves

Week 1 - 12 x 2 @ 75% (50% bar weight + 25 accommodating resistance)
Week 2 - 10 x 2 @ 80% (55% bar weight + 25 accommodating resistance)
Week 3 - 8 x 2 @ 85% (60% bar weight + 25 accommodating resistance)

Personally, I adjust this method and use a 5 x 5 scheme lowering each weeks percentage by 5%, so 70, 75, 80)

I choose this setup because squatting is a difficult lift for me, and I find more practice (more reps) benefits me for my max effort work.

01/09/2023

Dynamic Benching, aka speed bench mastered by Louie Simmons and Westside Barbell.

The goal here is to move the weight fast. We do 9 sets of 3 reps using three different grips. You want to select a weight that is between 45-50% of your 1RM and add 25-30% in accommodating resistance. This setup I have 155lbs bar weight plus approximately 50lbs in chain weight.

Address

35 Main Street
Pittston, PA
18640

Website

Alerts

Be the first to know and let us send you an email when Strength Shed 570 posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Strength Shed 570:

Shortcuts

Share

Category