Justin with yet another PR this morning!!! Man is crushing his goals right now and can help you too. Our email is on our contact page and we can set you up with custom programming to meet whatever goals you want to achieve. We program almost any modality you can think of and work with our clients personally to help them achieve their goals
In case you all haven't figured it out yet, Justin is a little bit fitness obsessed lol. This man puts in more of a workout before 6am then most people do in 2 or 3 days!!! Here is a video of Justin hitting 310lbs on bench at 430am (that's towards the beginning of his workout time)
Tag a buddy who likes the early morning workouts or even late night below. Let's see which followers get that workout in regardless of the daily grind
One of our founders and coaches crushing his workout this morning and setting a new lifetime PR!!!! Congrats to Mac (@mclendonjustin) for this achievement!!! Remember to trust the process and stay hungry everyone
Lets discuss Percentage Work and Rate of Perceived Exertion (RPE). Our school of thought here at OP18 is that Percentages and RPE are both great training methods but we primarily program off of percentages for strength training. This morning Justin was doing deadlifts and once he got to his 2 sets of 1 at 93% he couldn't lock it out. Frustrated and disgruntled he moved on with his training, lightening the load a bit. This could be caused by several factors, one of which was his body just wasn't ready to handle that much load at the time. This afternoon he decided to work up to a heavy single and pulled 405 for 2 (no video) and 425 (video) this is a lifetime PR for him and according to his program he shouldn't be pulling this until November 16th. However, this just goes to show that you must listen to your body and your programming at the same time. Know when to push and know when to pull back. In the same day he wasn't able to pull 93% he later pulled 10lbs over his all time best. What does this mean for you as an athlete? The most important part of your training is communication with your coach. If you have a good coach he should be able to tell when your form starts to slip or you just don't have it in you at the moment. These are the times to let him/her know how you are feeling and let them decide what course of action to take. A good coach will deviate from the percentage programmed and let you work off of your RPE. Our goal is always to make athletes better in their chosen field. Good form, solid hard work, and communication are the big 3 that we take pride in when coaching clients. Let us know what you think and how you use percentages and RPE. #optimalperformance18#op18#dontbeahero#deadlift#CrossFit#powerlifting#weightlifting#personrecord#garagegymproject#garagegym#virginia#arlington
If we look at technical fitness regiments (Crosfit) we routinely hear people discussing form during complex movements. Is form really that important or is simply finishing the workout more important?
At OP18 we believe form over time is always key! We need to remember that workouts and fitness in general is a practice for a real event..LIFE. If we rush our workouts and use poor form then our mind begins to build pathways to fall back on that poor form when we need to use that skill in real life.
An example that is routinely witnessed is failure to maintain perfect form on air squats. We think this workout is so simple that we do not need to dedicate much mental effort to the movement and go on auto pilot. Meanwhile our coach observes us stopping shorter and shorter until soon we are barely squatting during each rep late into the workout. Ilf we take this "simple" movement and transition it over to the real world we begin to see the flaw in our approach. Using a scenario of moving a pile of sandbags is perfect because many people fall into autopilot on tedious tasks. If we have spent all our practice (ie workout) time performing half squats then our body will automatically begin following the pathways it has stored. We will approach the pile and half squat, then because we are not low enough we will bend our backs to complete the distance and begin lifting all the weight with our backs rather than our legs. Now we all know that occasionally using your back to lift will be okay in 99% of cases, but repeatedly putting our backs under stress is asking for a sore back at best and a serious injury at worse. Now if we had been practicing perfect form, the brain would fall back on this and maintain perfect form throughout the movement needed reducing risk of injury while using muscle groups more efficiently
So the next time we notice ourselves slacking on form we need to fix it and get our mind back on focusing on perfect form because someday we just might prevent a serious injury. Stay safe, be smart, and remember form over time.