tag:blogger.com,1999:blog-43947846212570659072024-02-19T23:42:16.628-05:00FSS / Rob WessRWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-4394784621257065907.post-17309734205513348212015-06-29T10:15:00.000-04:002015-06-29T10:15:19.903-04:00<span style="font-size: large;">WHEY PROTIEN vs.WHEY PROTEIN ISOLATES</span><br />
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<a href="http://www.nassauparadiseisland.com/wp-content/uploads/2013/08/where-to-stay-melia-590x420.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="where-to-stay-melia" border="0" height="225" src="http://www.nassauparadiseisland.com/wp-content/uploads/2013/08/where-to-stay-melia-590x420.jpg" width="320" /></a>Hello everyone... wishing you all a happy 4th of July this month from the beautiful Bahama islands!<br />
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Packing for our vacation focused my attention on protein needs. As I packed up supplements and snacks etc. ...my thoughts shifted to a question I was recently asked in the gym... What is the difference between Whey and Isolate protein?<br />
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Protein nutrition is pretty simple… Depending on your specific protein needs, it is common to consume approx. 20 -30 grams approx. every three hours to keep your body in an anabolic state for repairing and building muscle tissue. This can also help regulate your metabolism. Keep in mind that it’s always best to get the majority of your protein intake from whole food sources such as eggs, chicken, lean red meat, nuts and fish.<br />
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When it comes to protein supplementation, there are three types of whey protein to choose from. So what is the difference between them and which one do you need? A closer look at each one can help you decide.<br />
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<u>Whey Protein Concentrate</u> (aka Whey Protein) is derived from milk products and is a top protein choice for building muscle because of the high amino acid composition and that a large proportion of the protein is absorbed and utilized by the body.<br />
<br />
<u>Whey Protein Isolate</u> comes from further filtering of whey protein concentrate thru a process called ion-exchange or cross-flow microfiltration which removes ash and lactose. Protein isolates have very low levels of lactose and fat and are almost exclusively pure protein.<br />
<br />
<u>Hydrolyzed Whey</u> (Hydro Whey) is basically the larger proteins found in Isolates broken down into smaller pieces to allow even faster absorption into your system with the theory that it will help enable your muscles to start rebuilding quicker.<br />
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QUICK OVERVIEW:<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Concentrate = absorbs fast (contains fat and lactose)<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Isolate = absorbs faster (very low fat and lactose)<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Hydrolyzed = absorbs fastest<br />
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Protein has been a staple of my diet for years and could arguably be the most important part of supplementation. I have always opted for good quality, economy priced supplement sources and in my opinion there is no reason to fork out more money than is necessary to help meet protein requirements. Do you really need to pay more for a protein that absorbs faster?<br />
Assess your fitness goals along with some deeper research to determine which Whey Protein suits your endeavors. Always remember to follow the directions of your supplement manufacturer.<br />
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<div style="text-align: center;">
<span style="font-size: large;">"<i>STRENGTH IS A PROCESS"</i></span></div>
<div style="text-align: center;">
<span style="font-size: large;">...invest in the process!</span></div>
<div>
<br /></div>
RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-12028762263581093932015-06-29T09:46:00.002-04:002015-06-29T09:52:17.181-04:00<b><u><span style="font-size: x-large;">CLIENT HIGHLIGHT</span></u></b><br />
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Hello everyone,<o:p></o:p></div>
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This month I would like to recognize Team Primal and
congratulate the team on their success at the IBP Comet Push / Pull
powerlifting event June 6, 2015 held in Albemarle N.C. </div>
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For
those unfamiliar, “Push” represents the bench press and “Pull” represents the
deadlift.</div>
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Team Primal lifters were: Gio Arelleo, Shannon Milsapps,
Leslie Melikian, and Lucy Thrasher. I put together a peaking program for these guys and after hitting it hard for 8 weeks everyone performed great and came home with a combined total of 5 PR’s, 2 IBP state
records and female best lifer award for Shannon Milsapps. Congrats to you guys
for making the hard work pay off by putting it all together when it counted!<br />
<br />
<div style="text-align: center;">
"<i><b>STRENGTH IS A PROCESS"</b></i></div>
</div>
RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-58432582103400241242015-04-27T21:23:00.001-04:002015-04-27T21:23:11.588-04:00Happy Spring everyone... This
month we will conclude the specialty bars series with the SS Yoke Bar, also
known as the safety squat bar.<br />
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<o:p></o:p></div>
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Basically the SS Yoke Bar allows
you to squat by holding the handles or pads instead of the traditional method
with a barbell. This bar is great for anyone with shoulder injuries or shoulder
pain. Because of the grip variation, it allows you to train around various
upper body injuries. <o:p></o:p></div>
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<o:p> </o:p>Another advantage is that the bar
is held a little higher on the back… that along with the cambered design
creates the constant force of pushing you forward. This works your entire back
much harder than squatting with a barbell and helps develop static strength of
the middle and upper back by engaging the erectors, lumbar, lats and traps.</div>
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<o:p></o:p></div>
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These weaknesses are what usually
causes the chest do drop and your torso to get forward when you begin the
upward portion of the squat… known as “coming out of the hole.” Developing
those weaknesses along with enhancing the ability to engage them can also help
build a bigger deadlift.<o:p></o:p></div>
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This bar
is commonly used for Back Squat, Front Squats, Good Mornings and Lunges …just
to name a few. </div>
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I
personally incorporate this bar weekly into my training and can honestly say it
has contributed to several competition PR’s and breaking a few records. If you
are wanting to build your squat and deadlift, I strongly encourage you to make
the SS Yoke Bar a staple in your training. </div>
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"STRENGTH IS A PROCESS" <o:p></o:p></div>
</div>
RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-26662128473371118622015-04-12T18:02:00.000-04:002015-04-12T18:02:12.425-04:00<div class="MsoNormal">
I hope everyone is
doing well and enjoying the spring weather… it’s finally here and warm weather outside activities are picking up!<o:p></o:p></div>
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Last month we discussed how “Fat Gripz” can enhance arm
development and this month we’re looking at another tool that can serve that
purpose, but with other benefits as well…<br />
I’m talking about the “Swiss Bar”. <o:p></o:p></div>
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Pressing is a huge key component of an effective strength
training program. You have to Squat, Pull and Press to keep things in balance.</div>
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<o:p></o:p></div>
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Most of us have dealt with some form of shoulder discomfort
or injury to the point of having to stop some or all pressing movements. The
Swiss Bar is designed to take some stress off the shoulder, allowing you to
train around some nagging shoulder issues while offering a variety of pressing
options and training alternatives to exercises such as Hammer Curls, Triceps
Extensions, Rowing and Pull-up options when placed over top of the power rack.<o:p></o:p></div>
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<b><u>Here are the three
main benefits of the Swiss Bar:<o:p></o:p></u></b></div>
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1) More engagement of the forearms and wrists due to the stabilization demands of the bar resulting in stronger lower arm development.<br />
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2) More load placed on the triceps than a regular barbell resulting in development of the strength and power to lockout heavier weights on pressing movements.<br />
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3) Less stress on the shoulders which reduces some shoulder pain and possibly allowing you to keep important strength building pressing movements in your training when you may not be able to with a regular barbell.<br />
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"STRENGTH IS A PROCESS" ...Invest in the process!</div>
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<br /></div>
RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-8716624184310583592015-03-05T20:13:00.000-05:002015-03-05T20:13:10.316-05:00<br />
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Hello everyone… </div>
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Spring is just around the corner and
thoughts of losing a few pounds to tighten up for bathing suits and being outside
during the summer months is on everyone’s minds. This month’s topic goes along
with looking good for the summer, but is more for the guys wanting to pump up
those guns. If you’re looking to add some arm size… I strongly encourage you to
consider incorporating “Fat Gripz” into your arm training regimen.</div>
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<o:p></o:p></div>
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<b>WHAT ARE FAT GRIPZ?<o:p></o:p></b></div>
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<b><br /></b></div>
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Fat Gripz are a hard rubber sleeve that easily converts
barbells, dumbbells, cable attachments, chin-up and ez-curl bars etc. into
“thick bars” or a thicker grip by easily increasing the bar or handle diameter to
give you the benefits of training with a “thick bar.”<o:p></o:p></div>
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Thick bar training can help produce bigger strength and
muscle gains (especially to the arms) thru increased muscle activation of hands
and arms.<o:p></o:p></div>
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<b>5 BENEFITS OF
TRAINING WITH A THICKER BAR <o:p></o:p></b></div>
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<li class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><b>Increased muscle activation</b>—thicker
handles stimulate much more muscle activation of the hands and arms… More
muscle activation means more muscle and strength gains.<o:p></o:p></li>
<li class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><b>Natural movement</b>—Using a
thicker bar or grip, closely mimics the partially open hand position of
that when lifting most heavy or awkward objects.<o:p></o:p></li>
<li class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><b> Automatic grip training</b>—muscle
activation from the thick bar trains your grip the whole time, eliminating
the need for other grip specific training.<o:p></o:p></li>
<li class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><b>Increased Concentration</b>—thick
bars are more difficult to handle and require more concentration and focus
to lift the weight. This alone could stimulate more strength gains. <o:p></o:p></li>
<li class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><b>Less imbalances and injuries</b>—thick
bars stress the joints less by shifting more of the load onto the muscles<b style="line-height: 115%;"><span style="color: red;"> </span></b></li>
</ol>
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Incorporating Fat Gripz into
your training gives you a lot more variety for training those guns… and could
make a big difference to your muscle size and strength!</div>
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Share your strength training questions... lets talk Strength!</div>
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<br /></div>
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"STRENGTH IS A PROCESS"</div>
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RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-32934811807933162562015-02-18T06:00:00.000-05:002015-02-22T17:42:29.722-05:00<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<h2>
<b><u><span style="font-family: Verdana, sans-serif; font-size: x-large;">CLIENT HIGHLIGHT</span></u></b></h2>
<h2>
<span style="font-weight: normal; text-align: center;"><span style="font-size: small;"><br /></span></span></h2>
<h2>
<span style="font-weight: normal; text-align: center;"><span style="font-size: small;">Want to bust some PR's?</span></span></h2>
<h2>
<span style="font-weight: normal; text-align: center;"><span style="font-size: small;">My man Adam came up to me before the holidays and said he would like to start working with me because he wanted to get stronger. Adam wanted to continue his crossfit training on Monday's so we merged the two and started working the basic strength lifts on Wed and Fri.</span></span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwgnBe-JWobXgqXQiUrT1ezkm0nQdx7OyQrr5sQgFX40uEnSLCcPvMVKhEbBnAB3Ji7_Oj4rq9Ih6Xa0pETsHdto-FGcAi2Avy16vACqGDf8k5J-Xjrd3_juqTm2_PmQNHdp9VUOAGV5Ll/s1600/IMG_0858.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwgnBe-JWobXgqXQiUrT1ezkm0nQdx7OyQrr5sQgFX40uEnSLCcPvMVKhEbBnAB3Ji7_Oj4rq9Ih6Xa0pETsHdto-FGcAi2Avy16vACqGDf8k5J-Xjrd3_juqTm2_PmQNHdp9VUOAGV5Ll/s1600/IMG_0858.JPG" height="320" width="238" /></a></div>
After working on the basic lifts a few weeks, Adam begin building confidence with them so we pushed the conservative progression a little while doing higher reps to build a good foundation.<br />
Each week we added a little more weight to the lifts and kept substituting variations of each exercise.<br />
<br />
This is Adam locking out a huge 50 lbs. PR deadlift after only 5 weeks of training the basic lifts.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9SwixPPTSlwd5BaUFci15MW1b_iIx6JtdoSma3yfNeKzWTTCxeB2WW7s6C4PfqpPywttDHOwtgDLb0dQyAZTxOpgW4iL1C8tg8XKewEwX8wfXvqgTgIqKXSLqZo51vnNQ1duidChkOYuZ/s1600/IMG_0860.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9SwixPPTSlwd5BaUFci15MW1b_iIx6JtdoSma3yfNeKzWTTCxeB2WW7s6C4PfqpPywttDHOwtgDLb0dQyAZTxOpgW4iL1C8tg8XKewEwX8wfXvqgTgIqKXSLqZo51vnNQ1duidChkOYuZ/s1600/IMG_0860.JPG" height="320" width="238" /></a></div>
We still have plenty of work to do and plenty of progress that can be made. Adam has the focus and commitment to hit plenty more PR's in the upcoming months! I am confident you will see him here under Client Highlights many more times in the future!<br />
<br />
<b><i>Do you have Strength Training questions? I am here to help...send your questions to me and lets talk Strength!</i></b><br />
<b><i><br /></i></b>
<b><i>"STRENGTH IS A PROCESS"</i></b><br />
<b><i> ...Stay focused and committed! </i></b>RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-10081486264676047082015-02-12T20:46:00.002-05:002015-02-12T20:49:03.303-05:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGcu6kiRJE5PQBUMn46oP6TPdnAbvM5JVQ_QxVRdAegDTQziKpsrQFxf2nqJRb0vI8RO01-GFDJmYCITYwugwi9S9a1D9ptGPE-ZouwY2sHOCsaRsU0vNLhXRwjq4lPecO8lee1VcgHI5q/s1600/bench+press+title+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGcu6kiRJE5PQBUMn46oP6TPdnAbvM5JVQ_QxVRdAegDTQziKpsrQFxf2nqJRb0vI8RO01-GFDJmYCITYwugwi9S9a1D9ptGPE-ZouwY2sHOCsaRsU0vNLhXRwjq4lPecO8lee1VcgHI5q/s1600/bench+press+title+pic.jpg" height="163" width="640" /></a></div>
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One of the most popular exercises in the gym for men is the
Bench Press... particularly on Mondays!
Have you ever noticed how it seems Monday is the designated day for Bench
Pressing? Not all of us abide by that schedule… but you can go to any gym
across the country and find most of the benches in full use on any given
Monday.<o:p></o:p></div>
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<br /></div>
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So amongst the thoughts of wondering why benching on Monday
is so special, have you ever thought about where the bench press came from? …or
how it was originated?<o:p></o:p></div>
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In the 1920’s men trained for years with different versions
of the floor press. These variations consisted of the back flat on the floor
and the back sometimes arched to different extremes, including the most extreme
style where the legs would be arched with the back and throwing the barbell
upward with the belly. This technique became known as the “Belly Toss” and was
soon viewed as cheating the weight up as opposed to a true upper body anterior
strength test with the back flat on the floor.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM8NPmb4uoVv_ex0Z_nPLa07xx4obw7-HdGzrHYehOzipvR5lWFSu0Vn9NQWrrZ_1j-kR9w0cYDilIkPP-IfECXNAB0zl_vXFp2M5_7RwjncUCzX7gSVx3v1rxOQEfy0lzlS5BLOKGNb6j/s1600/arch+bench+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM8NPmb4uoVv_ex0Z_nPLa07xx4obw7-HdGzrHYehOzipvR5lWFSu0Vn9NQWrrZ_1j-kR9w0cYDilIkPP-IfECXNAB0zl_vXFp2M5_7RwjncUCzX7gSVx3v1rxOQEfy0lzlS5BLOKGNb6j/s1600/arch+bench+pic.jpg" height="330" width="640" /></a></div>
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During the1930’s, boxes and benches were being incorporated
in training to increase range of motion and enhance upper body development. In
1939 the AAU banned the arching or bridging technique from competition
completely by requiring the back to be flat on the floor, feet together with
the legs and glutes on the floor. <o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9twxrmIWLBTlE5NFm-58cy151LUfKTkCrbR0EPzpumOnpUdTM1EZlYzT8adkxy1acYR1dyDb24_HRSko2b5yAofJSol9GcU7Ygi1EKbqvhfU3xrLcBqOJDg16P1KQa_tFOVMPbGnlaJ-H/s1600/floor+press+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9twxrmIWLBTlE5NFm-58cy151LUfKTkCrbR0EPzpumOnpUdTM1EZlYzT8adkxy1acYR1dyDb24_HRSko2b5yAofJSol9GcU7Ygi1EKbqvhfU3xrLcBqOJDg16P1KQa_tFOVMPbGnlaJ-H/s1600/floor+press+pic.jpg" height="320" width="640" /></a></div>
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By 1950 the bench press had become very popular and was seen
by many as the king of the upper body exercises due to the rise of interest in
bodybuilding. The early 1950’s also saw the first 400, 450 & 500 lbs. bench
presses by the legendary Olympic weight lifting gold medalist Doug Hepburn who
would ultimately, pause 525, 550, and 560 lbs. during the early to mid-1950s.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQhtAOrqIm4ECm8AjsTEsAQUbA9mhO9TQP36tAwDWwcUxMwekdar3FwFecOc88hcAicO0nChrB22yutmoNapwj73gL_DUdcZbhjCNQ72xdmXGQO08Bxmj6zQ0mFik609ZmRYi-ufn0nEHa/s1600/first+500+bench+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQhtAOrqIm4ECm8AjsTEsAQUbA9mhO9TQP36tAwDWwcUxMwekdar3FwFecOc88hcAicO0nChrB22yutmoNapwj73gL_DUdcZbhjCNQ72xdmXGQO08Bxmj6zQ0mFik609ZmRYi-ufn0nEHa/s1600/first+500+bench+pic.jpg" height="480" width="640" /></a></div>
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The bench press continued to grow in popularity and evolved
into worldwide competitions consisting of simple unsanctioned gym competitions as
well as sanctioned state, national and world level events.</div>
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<o:p></o:p></div>
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Today the
following options are offered to the bench press competitor:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Drug Tested federations<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Non-Drug Tested federations<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->“Raw” (no use of supportive shirts)<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->“Single Ply Equipped” (single layered supportive
shirts)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->“Double Ply Equipped” (radical double layered
supportive shirts)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Weight classes and age groups are consistently
offered within the previously mentioned options.<o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLLj9xPqnew9UdcYtxjEd471G5QDI2aEudEBlhUJgN50M0ou1k-KfTJnVLA5uThFjQWnmMFgUL6BXD2XER2YMAauI1wKIL9IlUoHrqz3AKvUG3Hei0-M6OqsOYTVU3MgRRTV9cmfihW2hK/s1600/bench+tips+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLLj9xPqnew9UdcYtxjEd471G5QDI2aEudEBlhUJgN50M0ou1k-KfTJnVLA5uThFjQWnmMFgUL6BXD2XER2YMAauI1wKIL9IlUoHrqz3AKvUG3Hei0-M6OqsOYTVU3MgRRTV9cmfihW2hK/s1600/bench+tips+pic.jpg" height="137" width="640" /></a></div>
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<b><span style="font-size: 20.0pt; line-height: 107%;">SQUEEZE 3 FOR A BETTER
BENCH!!!<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b>#1 *Squeeze and pull the bar apart during the
eccentric (lowering of the bar)
<o:p></o:p></b></div>
<div class="MsoNormal">
<b> *Squeeze and push the bar back together
for the concentric (upward pressing of the bar)<o:p></o:p></b></div>
<div class="MsoNormal">
<b> *Squeezing the bar activates and recruits
more motor units to stabilize and produce more force.<o:p></o:p></b></div>
<div class="MsoNormal">
<b>#2 *Squeeze the shoulder blades together… this
provides a solid upper body base and locks the shoulders in place.<o:p></o:p></b></div>
<div class="MsoNormal">
<b>#3 *Squeeze the glutes during the transition
from eccentric to concentric phases… this activates leg drive to stabilize the lower body and creates
more leverage to complete the lift.<o:p></o:p></b></div>
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Implement these quick tips to your bench press technique and
you will soon see improvements in you bench press performance.<o:p></o:p></div>
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<br /></div>
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Stay committed and focused!<o:p></o:p></div>
<div class="MsoNormal">
<i><span style="font-family: "Lucida Handwriting";">Rob Wess<o:p></o:p></span></i></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW8bGe8OVGyolCCowUyVvWPKLYYuDQ0dAI8mLBORTYj60Br1tS5bY5pGIsRnorpGA32QjYn6qDvdOlZTD6pwSrFLDXG5PKriLUCswc4MlRESXOzxSRUIIBXyBcTJq7EtAJqwX-h52MWH92/s1600/2015+Battle+Of+Bench+POSTER.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW8bGe8OVGyolCCowUyVvWPKLYYuDQ0dAI8mLBORTYj60Br1tS5bY5pGIsRnorpGA32QjYn6qDvdOlZTD6pwSrFLDXG5PKriLUCswc4MlRESXOzxSRUIIBXyBcTJq7EtAJqwX-h52MWH92/s1600/2015+Battle+Of+Bench+POSTER.jpg" height="220" width="320" /></a>“STRENGTH IS A PROCESS”<o:p></o:p></div>
<div class="MsoNormal">
Don’t forget the IBP N.C. Battle of the Bench will be held at LT’s
Primal Fitness in Asheville, </div>
<div style="text-align: left;">
N.C. March 21, 2015. This event will offer </div>
<div style="text-align: left;">
Bench
Press and Bench for reps competitions.</div>
<o:p></o:p><br />
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<br /></div>
<div class="MsoNormal" style="text-align: left;">
IBP records can be viewed here:<o:p></o:p></div>
<div class="MsoNormal" style="text-align: left;">
<a href="http://www.ironboypowerlifting.com/IBPrecords1.html"><span style="font-size: 10.0pt; line-height: 107%;">http://www.ironboypowerlifting.com/IBPrecords1.html<br />
</span></a><u><span style="font-size: 10.0pt; line-height: 107%;"><o:p></o:p></span></u></div>
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<span style="font-size: 10.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: 10.0pt; line-height: 107%;">There is a
30 lifter cap for this event… be sure to get registers ASAP! <o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 10.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 10.0pt; line-height: 107%;">Click Here
to register: </span><a href="http://www.ironboypowerlifting.com/15IBPNCBattleoftheBench.html"><span style="font-size: 10.0pt; line-height: 107%;">http://www.ironboypowerlifting.com/15IBPNCBattleoftheBench.html</span></a><span style="font-size: 10.0pt; line-height: 107%;"><o:p></o:p></span></div>
</div>
RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-22869921413991352432015-02-11T06:00:00.000-05:002015-02-12T20:34:39.451-05:00<div class="MsoNormal">
Hello to all… </div>
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Hope you’re still motivated and making
progress with those New Year’s resolutions.</div>
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<br /></div>
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<o:p></o:p></div>
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Before I get started discussing one of the “specialty bars”
for this month’s topic I want to throw out a reminder that Valentine’s Day is
only a few days away, so don’t forget! …and make sure you have something
planned for that special someone.<o:p></o:p></div>
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Ok, on to this month’s topic; “Specialty Bars”. Specialty Bars are commonly used with high level
athletic training, but can provide great options to the basic traditional lifts
as well as options for working around some injuries. <o:p></o:p></div>
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This month, lets take a look at the TRAP BAR – it is designed for use as an alternative to
regular barbell deadlifts. The trap bar design allows a more natural body
position compared to that of the regular barbell deadlift, where the bar is in
front of the body and requires a more equally distributed engagement of the
upper body and complete posterior chain. The trap bar is gripped with the hands
by your sides and the palms facing inward. This puts you in a more comfortable,
natural athletic position which targets the glutes and hamstrings more directly
and reducing some stress of the erectors and lower back. </div>
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While
regular barbell deadlifts will always arguably be the king of all lifts, the
trap bar deadlift can also<b><span style="color: red;"> </span></b>build huge lower body power and could be a better
option for athletic training purposes or those with lower back concerns. <b><span style="color: red;"><o:p></o:p></span></b></div>
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Check out this short video demonstration of a few Trap Bar
training options, including the deadlift.<o:p></o:p></div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dw4IdD3-5vHHg579ogt8U5AhDDIeIjPWyn0A4aqYTQimH9q6zwPaT02H1fufwQIFOZP42yq9rT3i32JgV8WNw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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Stronger hip flexors, hamstrings and glutes are not only
critical for athletic performance, that strength can also enhance climbing,
hiking, running, cycling etc.. How so? Well of course no lift can replace the
benefits of running to get better at running or honing specific techniques and
skills, however improving on strength training exercises that develop the
upperbody, posterior chain and core strength can improve joint integrity, help improve
or correct imbalances and develop the extra strength for sprint bursts up hills
or at the end of a race. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieHkxmuM0I-FmYYAeDUGSS9eS6CFejILjPlOReoZg4iNRGD-uSvXEoBvZl-0fT2y2D7h8-gF1nVC9ht28EMUf7iXi7XKoOIQaK6JlDYFIUtfvg8Xn2wK8xo_IgJy6GIZpuPwHajVRqpxgJ/s1600/2015+Battle+Of+Bench+POSTER.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieHkxmuM0I-FmYYAeDUGSS9eS6CFejILjPlOReoZg4iNRGD-uSvXEoBvZl-0fT2y2D7h8-gF1nVC9ht28EMUf7iXi7XKoOIQaK6JlDYFIUtfvg8Xn2wK8xo_IgJy6GIZpuPwHajVRqpxgJ/s1600/2015+Battle+Of+Bench+POSTER.jpg" height="279" width="400" /></a></div>
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Don’t forget March 21<sup>st</sup>, LT’s Primal Fitness in Asheville, N.C. will once again host on of
the State’s most popular drug free bench press competitions… the annual N.C.
BATTLE OF THE BENCH.<br />
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This event is the IBP (Iron Boy Powerlifting) N.C. State
Bench Press Championship and bench for reps competition.<br />
<br />
IBP State and National bench press records will be on the
line!<br />
<a href="http://www.ironboypowerlifting.com/IBPrecords1.html">http://www.ironboypowerlifting.com/IBPrecords1.html</a><br />
<br /></div>
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FREE ADMISSION: Come on out and support this awesome event! </div>
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<br />
Rob Wess: <a href="mailto:1getfit@gmail.com">1getfit@gmail.com</a> / 704-616-9180</div>
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RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-35996160745138024442015-02-10T15:19:00.000-05:002015-02-10T15:19:48.234-05:00<br />
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Great day of drug free powerlifting this past weekend at the IBP Western Carolina Open!</div>
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Huge turnout with over 50 lifters at Flex Gym in Morganton for this event.</div>
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My client Bob had a very good day! He was technically solid on all lifts and knocked down several PR's once again at age 60! ...As for me, well I finally nailed a 3.5 x bodyweight deadlift!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb0rS9x1bTo5pJcVcxIXGiYCLkBJpgaozQUbdl-C2NZUB7too7oV65B1AmRM88INzaTuFFjhwRfXvxHE876RTUGcyTfb8NyDAnbWAKTzTBTjqljZHIS3_uH189sSkRbtX94R1_Z-KQbkis/s1600/IMG_1002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb0rS9x1bTo5pJcVcxIXGiYCLkBJpgaozQUbdl-C2NZUB7too7oV65B1AmRM88INzaTuFFjhwRfXvxHE876RTUGcyTfb8NyDAnbWAKTzTBTjqljZHIS3_uH189sSkRbtX94R1_Z-KQbkis/s1600/IMG_1002.JPG" height="320" width="265" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOWfK6ufrQwBLUv6avnWK37QwJFLEnLw8ad9QlNKjcoS8phvPwxUedAC-nFYan5AWF_5jBrbyLwGgOe-J9wGD6YfAgQmA_pqldjFq2aWyg1fvksX3VaFpyu22ZWXQE8qlvwy69c73IDNJ9/s1600/Rob+515+deadlift+2-7-2015+@+148+bodyweight+@+age+50.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOWfK6ufrQwBLUv6avnWK37QwJFLEnLw8ad9QlNKjcoS8phvPwxUedAC-nFYan5AWF_5jBrbyLwGgOe-J9wGD6YfAgQmA_pqldjFq2aWyg1fvksX3VaFpyu22ZWXQE8qlvwy69c73IDNJ9/s1600/Rob+515+deadlift+2-7-2015+@+148+bodyweight+@+age+50.JPG" height="320" width="310" /></a></div>
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<span style="font-size: large;"><u>"STRENGTH IS A PROCESS"</u></span></div>
RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-73809280292267918872015-01-29T21:00:00.002-05:002015-01-29T21:00:52.758-05:00<div class="separator" style="clear: both; text-align: center;">
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Hello everyone... how are those New Year's resolutions coming along?</div>
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Last year I set two goals for 2014:</div>
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*one was accomplished</div>
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*one was not accomplished</div>
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So the one that was a little short automatically carries over to this year's goals... For that one I am</div>
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investing in learning more and expanding my knowledge base to help attain that goal.</div>
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I hope you are doing the same thing... don't try to figure it all out on your own... use available resources to avoid wasted time, energy and frustration. </div>
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If strength and getting strong is among your goals... make a commitment to those goals and invest in reaching them. </div>
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With that consider an often overlooked and / or improperly performed exercise that can yield great upper body strength gains.</div>
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Come join me this Sat. morning at LT's in Asheville, for our Overhead Press and Bench Press workshop. Text me if you plan to attend: 704-616-9180. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyUY3_0OhytzlqcsalHlSHqPicvqk32PpGd9h5FJSRsksmKH9xpDfm7M0jLLtcDtatKa2-t354hI5nOPN-HL9Wmp1Ji-z6Vd8SoLapvrZi-7hD0Qwp0Y6BVUeH7puucY2OBM_RwVC7C9YH/s1600/Seminar+Poster.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyUY3_0OhytzlqcsalHlSHqPicvqk32PpGd9h5FJSRsksmKH9xpDfm7M0jLLtcDtatKa2-t354hI5nOPN-HL9Wmp1Ji-z6Vd8SoLapvrZi-7hD0Qwp0Y6BVUeH7puucY2OBM_RwVC7C9YH/s1600/Seminar+Poster.jpg" height="320" width="319" /></a></div>
Post your questions here and lets talk strength!<br />
<br />
Be patient and stay committed to you goals...<br />
<br />
"STRENGTH IS A PROCESS"RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-61363102994481199592015-01-03T16:54:00.002-05:002015-01-03T16:54:49.785-05:00<div class="MsoNormal">
Happy New Year to all... I hope everyone enjoyed the holidays and are ready to get started working on those New Year’s resolutions and pursuing your new fitness goals. We’ve all experienced making a New Year’s resolution… and then breaking it. This year I challenge you to stop the cycle of resolving to make change and then not following through. As you begin your New Year’s resolution endeavor, keep in mind that it takes 21 day for a new activity to become a habit and six months for it to become part of your personality or lifestyle. It’s not an overnight thing, so be persistent, patient and in it for long term. </div>
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What are you 2015 goals?</div>
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Next month I will began monthly discussions on training alternatives with “Specialty Bars”. Unfamiliar to many, these are the odd looking bars found in our strength side at LT’s. Specialty Bars are commonly used with high level athletic training and provide great options to the basic traditional lifts as well as options for working around some injuries.<o:p></o:p></div>
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Looking ahead… March 21<sup>st</sup>, LT’s Primal <o:p></o:p><br />
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Fitness will once again host one of the State’s most popular drug free bench press competitions… the annual N.C. BATTLE OF THE BENCH. This event is the IBP (Iron Boy Powerlifting) N.C. State Bench Press Championship and bench for reps competition.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKqD-v-Z2LG0BKLGAb7YGWSBmdAvBMAyGLYCISLRom1ugy4lfN54sYKAmyRTES8lufz9Hjl8tTpmBQa9eiI2Lfq2XmNIZwx1IGTmVr2UHBoLDpU5rJYOXktR7zCPx6Kb8GiYEz80lSdhAI/s1600/2015+Battle+Of+Bench+POSTER.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKqD-v-Z2LG0BKLGAb7YGWSBmdAvBMAyGLYCISLRom1ugy4lfN54sYKAmyRTES8lufz9Hjl8tTpmBQa9eiI2Lfq2XmNIZwx1IGTmVr2UHBoLDpU5rJYOXktR7zCPx6Kb8GiYEz80lSdhAI/s1600/2015+Battle+Of+Bench+POSTER.jpg" height="222" width="320" /></a></div>
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Click here for IBP records: <a href="http://www.ironboypowerlifting.com/IBPrecords1.html">http://www.ironboypowerlifting.com/IBPrecords1.html </a> </div>
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There will be a 30 lifter cap for this event, so if you’re having thoughts of competing, make sure to get registered on the IBP website ASAP. <o:p></o:p><br />
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Rob Wess: <a href="mailto:1getfit@gmail.com">1getfit@gmail.com</a> / 704-616-9180</div>
</div>
RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-15316395500541854362014-12-25T18:38:00.002-05:002014-12-25T18:38:12.095-05:00<div class="MsoNormal">
Christmas has always been one of my favorite holidays,
spending time with family and reflecting on holidays of the past. I always
remember the childhood holidays and all the cool gifts we had. Among my
favorite were the Evil Knievel action figures with the rocket motorcycle. Yes…
he was my hero and no… he still couldn't make it over the canyon (our
neighborhood creek) …LOL. <o:p></o:p></div>
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It’s great to think about those memories and it makes me
realize how much I have been blessed over the years.<o:p></o:p></div>
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This year has brought many blessings as well… one being the
opportunity to grow my training business at LT’s Primal Fitness and finally put
together FSSRobWess to help fitness enthusiasts and competitive lifters outside
of my local area excel at their game. <o:p></o:p></div>
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It’s an honor to be asked by others for training advice and
help. I look forward to sharing my strength training knowledge and experiences.<o:p></o:p></div>
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I hope your and your families enjoy an incredible holiday
season!<o:p></o:p></div>
<br />
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Merry Christmas and Happy Holidays.<o:p></o:p></div>
RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-1058738026088043822014-11-27T09:42:00.004-05:002014-11-27T09:42:56.760-05:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhGOXgrVMJ40_1lVljXsHqV8-nVJLkFg3-UO0RVrxEBdKZdWcPJbzp7WiJBZiYhxkT6Ri3zGcjc4MxMfUmCafpaLBDwBr32Dqdb-B41Q7ObJ-eaWjHDQ2mdLqpMrbXJYOuWiKmAkG3uw_L/s1600/Turkey+deadlifter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhGOXgrVMJ40_1lVljXsHqV8-nVJLkFg3-UO0RVrxEBdKZdWcPJbzp7WiJBZiYhxkT6Ri3zGcjc4MxMfUmCafpaLBDwBr32Dqdb-B41Q7ObJ-eaWjHDQ2mdLqpMrbXJYOuWiKmAkG3uw_L/s1600/Turkey+deadlifter.jpg" /></a></div>
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Wishing everyone a very safe and HAPPY THANKSGIVING</div>
RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-89176616696254913252014-11-27T09:36:00.001-05:002014-11-27T09:38:05.130-05:00<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dx-N4kC6uI01XI_-rm1r7o1E9vTtGp4Bvy-e7936lBzQMWs8uV2KD5Tt1GJjy36WYKB8ddDFV_whg1wH4WOFQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
My new Raw ELITE 480 deadlift @ age 50...weighed in at 148.0<br />
<div>
A big thanks to everyone for all the support both in training and at the event!</div>
Very blessed in Health, Life & Strength!RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-890002905512748572014-10-27T20:47:00.003-04:002014-10-27T20:47:53.179-04:002014 IBP NATIONALS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdDP0te9iyUgizGC55IeCRNwS-q23abGsaIgyU4eOft6rpXwBYo3EV_Gqw7-f4MbuoyJLVLzgtvjAuS4Uo27xmobW2QNSLILWiBi317gTLO5PR_SyQlbeC2WpjuCVOLYuqd0KTPnwbQfBV/s1600/IBP_NATIONALS_2014_bottom_jpeg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdDP0te9iyUgizGC55IeCRNwS-q23abGsaIgyU4eOft6rpXwBYo3EV_Gqw7-f4MbuoyJLVLzgtvjAuS4Uo27xmobW2QNSLILWiBi317gTLO5PR_SyQlbeC2WpjuCVOLYuqd0KTPnwbQfBV/s1600/IBP_NATIONALS_2014_bottom_jpeg.jpg" height="320" width="203" /></a></div>
Great drug free powerlifting at the IBP Nationals this past weekend! A lot of big lifts with several lifters knocking on the door of raw "Elite"<br />
Congrats to all on the awesome performances and thank you all for the fine sportsmanship. A big thanks also to everyone for supporting this event and the event staff / volunteers for your contributions in making this another high quality IBP event.RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-25540206132371195582014-09-14T08:14:00.002-04:002014-09-14T08:14:24.605-04:00Awesome day of powerlifting at the IBP Bench Press Classic... The longest running Bench Press event in N.C. powerlifting history... 14 consecutive years!<br />
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<img src="http://www.ironboypowerlifting.com/publishImages/index~~element471.jpg" /></div>
RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-72590324860926394942014-08-20T20:16:00.002-04:002014-08-20T20:16:42.608-04:00<div class="separator" style="clear: both; text-align: center;">
This is what your ankle looks like the next day after three 25 lbs. plates decide to lean over on it all at once!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPa_-PC6BTosVbCQ46zEkvvdKniuSFs3DryQlYvmd3Q3ayP_70YIhZdx8Yym3h1UH2N1XDS7fKZLtVNKHs6C-2R4vzb5HcFIuvUDnz_xEIGjXWAMlHQDaSAAzUvM8Z5lA3be0gMRgQW6T_/s1600/IMG_0352.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPa_-PC6BTosVbCQ46zEkvvdKniuSFs3DryQlYvmd3Q3ayP_70YIhZdx8Yym3h1UH2N1XDS7fKZLtVNKHs6C-2R4vzb5HcFIuvUDnz_xEIGjXWAMlHQDaSAAzUvM8Z5lA3be0gMRgQW6T_/s1600/IMG_0352.JPG" height="320" width="239" /></a></div>
<br />RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-52084049746286049582014-08-20T20:16:00.001-04:002014-08-20T20:16:13.999-04:00Box Squats Thur at LT's Primal!<br />
Need work on your squat technique? ...come see me!<br />
Text me to set up a training session: 704-616-9180RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-85771313307061150162014-08-14T18:33:00.001-04:002014-08-14T18:33:30.323-04:00<div class="separator" style="clear: both; text-align: center;">
Great meet coming up this weekend... come check it out!</div>
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For more information visit: <a href="http://www.ironboypowerlifting.com/">www.ironboypowerlifting.com</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0wH-c4BD1-viHr-e1J4iSBBY_X9NEIWBIMZw3xdGWuQNKV4dw85RVZiu6o2wAIRhz8RuU3tAOQ3dbEZimR8r9T7lfXRrFfEXakiUpaFN_22b7L1htDNonILz5zyjGcJ__zP2_rsUjJsDG/s1600/IBP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0wH-c4BD1-viHr-e1J4iSBBY_X9NEIWBIMZw3xdGWuQNKV4dw85RVZiu6o2wAIRhz8RuU3tAOQ3dbEZimR8r9T7lfXRrFfEXakiUpaFN_22b7L1htDNonILz5zyjGcJ__zP2_rsUjJsDG/s1600/IBP.jpg" height="203" width="320" /></a></div>
<br />RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com1tag:blogger.com,1999:blog-4394784621257065907.post-48174182178478126182014-08-14T18:19:00.003-04:002014-08-14T18:19:35.917-04:00<div class="separator" style="clear: both; text-align: center;">
Need help on your Squat, Bench, Deadlift?</div>
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I can help... call and make an appointment with me at LT's.</div>
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I have a variety of training options available from single visits to coached group training sessions.</div>
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Call or text me or LT's: 704-616-9180 </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4eGZQaaF7Xm1qJcsovKdfmHbNMa9uyv32z5KXnnKsX0Jh5vg5U76TpqwwbOEJ7fw2EhHm9c1VBYuwmHu3kdSrRFa2P8wqjxCeSbAbDn_iZ9SfxogGhGQVEVVEsbC2iSi3MPLGbaRMMCGq/s1600/LT+LOGO.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4eGZQaaF7Xm1qJcsovKdfmHbNMa9uyv32z5KXnnKsX0Jh5vg5U76TpqwwbOEJ7fw2EhHm9c1VBYuwmHu3kdSrRFa2P8wqjxCeSbAbDn_iZ9SfxogGhGQVEVVEsbC2iSi3MPLGbaRMMCGq/s1600/LT+LOGO.jpg" height="84" width="320" /></a></div>
<br />RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-40375344864366343932014-08-13T17:28:00.001-04:002014-08-13T17:28:21.979-04:00<div class="separator" style="clear: both; text-align: center;">
Max Effort 1/2" deficit pulls from a couple weeks ago...RAW 410 x 3 sets x 4 reps @ 155 lbs.</div>
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<br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxACTBhrnMm0iyYpTkln6L-o_PsY_f6RQKT2raJGMlTHJrrgakp02FRXwwqTDwzNPijpli9m239Cy1cUtQTNw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<br />RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com1tag:blogger.com,1999:blog-4394784621257065907.post-46032661951010766932014-08-12T06:33:00.001-04:002014-08-12T06:33:35.127-04:00Officially kicked off my Raw 500 Deadlift training cycle with an awesome rep squat day.<br />
Morning bodyweight was 156... knocked out 15, 10 and 5 reps with 225 (all competition depth) ...then 5 rep progressive sets of stiff leg deadlifts ending with 305 x 5 RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-866483174680110772012-11-21T09:06:00.001-05:002012-11-21T09:06:28.079-05:00Raw Box Squat open invitation: 11-23-2012 @ F.S.S. Shelby (aka Rob's place in Lawndale)<br />
Let me know if you're interested and we will decide on a time that suits everyone.RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-75349439347651876062012-09-21T10:11:00.003-04:002012-09-21T10:11:56.071-04:00Great bench and shirt work Thur 9-20-2012 at Club Fitness with the Marion F.S.S. gang!<br />
Thanks for the help guys...see you again soon!RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0tag:blogger.com,1999:blog-4394784621257065907.post-14058460983149594732012-09-21T10:09:00.003-04:002012-09-21T10:09:40.327-04:00<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/EOpegFM1quA?feature=player_embedded' frameborder='0'></iframe></div>
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Video of my first "Raw" Competition deadlift, Aug 2012.</div>
RWhttp://www.blogger.com/profile/15385212065077579839noreply@blogger.com0