Helping You Become Fit So Can You Can Be Free

The thirty day challenge is a reason to start becoming the person you have always wanted to be.  Take the next 30 days to develop habits and routines that will directly benefit your goals. Each day you hold yourself accountable to completing selected tasks that will bring you closer to having/being a better you.

I have set goals for myself in the following areas.

1. Diet
2. Physical Training
3. Reading & Learning
4. Spirit
5. Complete Daily Activities Checklist
6. Drugs & Alchohol/ Other bad habits

MORE TO COME ON DAY 2/30

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1. Kale

2. Parsley

3. Apple

4. Ginger

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I am just starting the VLOG so trying to get someone to film, I only got one of the circuits filmed this time but will start filming more. The work set simulate the demands of an amateur mma/striking match which are usually 3 x 2 minute rounds with a 60 (s) rest period.

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*for more articles like this one please check out/ support my blog   www.fortivita.com   thank you :)

• What in my life am I thankful for?

• Do I take the time to appreciate the little things that are making my life comfortable?

• How can I express this feeling of gratitude?

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• Q) What is 90 day challenge?

• A) 90 blog post aimed to teach you the basics of working out…. take the time to understand all 90 posts and you should be able to navigate your way through any gym

(Source: WWW.FORTIVITA.COM)

• Q) What is 90 day challenge?

• A) 90 blog post aimed to teach you the basics of working out…. take the time to understand all 90 posts and you should be able to navigate your way through any gym

Today we will be covering how to use the Deadlift to get stronger. These principles can be applied to any weighted movement but for simplicity sake we will be using the Regular Deadlift.

I like to work in a 4-week progression, remember that jumps in weight will happen fast if your a beginner but as you get stronger the jumps in weight will decrease.

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*for more articles like this one please check out/support my blog   www.fortivita.com   thank you :)

Click HERE for an easy to use rep-max calculator

Q) I don’t understand how much weight I should be using on my lifts at the gym. I see in the WOD workouts you post, you use certain percentages… what is that all about?

A) First of all you need to figure out which lifts you want to focus on. For example if we are taking the 4 week strength-speed phase listed on this website, we would use

• Back Squat

• Push Press

• Deadlift

• Bench Press

It does not make much sense to just go into the gym and try to lift the heaviest weight possible all the time. You will plateau very quickly, by using a calculated approach you can continue your strength gains with limited wear and tear on the body.

STEP 1:  Go to the gym and figure out the heaviest weight you can safely do for 1 rep on each of these lifts. Make sure you write it down

Note: many experts often recommend calculating your numbers based on 90% of your 1 RM (rep max)

Step 2:  Take your 1 RM (rep max) number and multiple it by the percentage. Take that number and round it to the closest realistic weight

EXAMPLE:

1 RM Back Squat= 225 lb

60%        225 x .60 = 135  

70%        225 x .70= 160 

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*for more articles like this please check out my blog www.fortivita.com   thank you :)

• Q) What is 90 day challenge?

• A) 90 blog post aimed to teach you the basics of working out…. take the time to understand all 90 posts and you should be able to navigate your way through any gym

Today we will be talking about the SUMO DEADLIFT , This style of Deadlift is more friendly on the lower back, making it easier for beginners and those looking to break new personal records with less fear of popping their Erector Spinae like a peanut. 

Click HERE to see a video of the SUMO DEADLIFT 

• The Sumo Deadlift transfers perfectly into The High Pull (explained yesterday on the 90 Day Challenge) 

Click HERE to see the SUMO-DEADLIFT-HIGH PULL (SDHP)

TRY THIS WORKOUT!!! (TABATA SUMO-DEADLIFT-HIGH PULL)

• 20 Seconds SDHP
  
• 10 Seconds REST 

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