Month: April 2024

Strength class notes for 531

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Strength class overview & accessory moves

STRENGTH CLASS NOTES
By andrew@andrewstemler.com.

I often set 531 as an initial program for people to look to get stronger in the squat, press bench and deadlift. I called these notes “A “work in progress” overview of the 531 ( and “beyond 531) protocol“

These notes assume you know how to actually do the moves!!

I start them off with building to a 3 rep max, and use that 3 rep figure as a 1 rep max (of course it isn’t, but it gives you a nice margin for those days you dont want to smash your lifting)

Week 1Week 2Week 3Week 4
65% x 5 reps70% x 3 reps75% x 5 reps40% x 5 reps
75% x 5 reps80% x 3 reps85% x 3 reps50% x 5 reps
85% x 5 +or more reps90% x 3+ or more reps95% x 1+ or more reps60% x 5 reps
75% x 580% x385 x 350% x 5
65% x 5+70% x 3+75% x 5+40% x 5

Ideally week 4 is a deload, but people often skip it!

The one rep max you use in this regime is actually your 3 rep max!!

On your first class, youll choose the move you want (normally squat, or deadlift or bench or press) and you will work up to the heaviest set of 3 you can safely manage with good form.

Imagine you know you can lift 100kg once. The chances are you can lift 90kg 3 times. You take 90kg as your 1 rep max
For example, in this example your week one week figures would be

65% = 58.5 75% = 67.5 85%= 76.5

The cycle starts when you do!

Many people lift too heavy too quickly, this regime gets you to focus on long term efforts. Its often observed that many people over-estimate what they can do in the next month, but underestimate what they can do in the next year.

Youll notice some of the percentage figures have a + sign. This means do as many reps as you can with good form

At the end of each cycle 3-4 week cycle you increase the weight by “up to” 5kg for squats and deadlift, and “up to” 2.5kg for bench and press.

In each class you can choose a move and do the accessory move associated with it, or simply do 2 moves!!

At the end of each session youll be expected to work up to 3 x 5 of pull ups and/or dips, then start adding weight. Youll be given a program to achieve this. If you have no pullups/dipd, youll start with negatives (or push ups, ring rows).

Some people decide to chase body building targets. We set you up for this on an individualised basis.

Strength class Accessory moves.

Accessory exercises serves many purposes.
Basically you want to hit the main lift with a full tank, then do some “accessory”

Accessory exercises offers you the chance to continue to develop the moves without the same risk of injury/overuse you’d be exposed to if you just performed the main lift over and over. Although this stands at odds with the 531 accessory programming called “boring but big” where you simply do the same exercise for 5 sets of 10. In fairness, the loading is lighter, but there is still a risk

Accessory exercises also allow you to focus on different muscle groups or stimulate the same muscles in different ways. This is supposed to reduce your weakness and imbalances and makes you stronger and more resilient. The correct accessory will make you stronger and support your main lift.

This however makes assumptions about how you want to train.

If you want to come once a week and do all 4 lifts in a session (possible) , you really have to put a wriggle on, and there will be no chance for any accessory work . Its ok, it still works although long term you need to increase the stimulus!

Assuming you want to devote a full hour to a single skill, you’ll need to build in extra accessory moves, Ideally targeted at the weaknesses we have observed when performing the main move.

Whether or not you strength train once a week, twice a week, or 4 times a week, to have a stronger future you need to perform the lifts at least once a week!

If you add a 1kg a week to your lifts, that could mean in a years time you’ll have todays deadlift PLUS 50kg, todays squat Plus 50kg (obviously this gets harder the stronger your starting point)

Here are the suggested accessory moves with some warm up ideas

Press

Suggested warm up moves Inch worm
Static hang
Banded shoulders

Accessory

Boring but big 5 x 10 Press again (at anywhere 40-70%, build it up)

Or a mix or selection from these

Dips, 3- 5 x 5 (weighted) (or build to 5 unweighted. Ask for the regime) Dumbbell rows 3 x 8/12
Shrugs 3 x 8/15
Flaps 10 on each move. Build weight

Back arm (tricep) extension raises. Standing or lying 3 x 6/8 (vary each session) Landmine variations.
“Lift behind” move

Deadlift

Suggested Warm up ideas

Banded hamstring PNF, Broad jumps, Lunges
Deadlift variations
This is where you will choose a near match as your main deadlift Deadlift off blocks
Deficit deadlift
Banded deadlift
Pauses

Accessory

Boring but big 5 x 10 deadlift (at anywhere 40-70%, build it up)

Or a mix or selection from these

Sledge push 20 length of gym ( start with your 10 rep figure and build from there) Lunges 3 sets 6/8 reps per leg
Hanging ab/ straight leg raise 3 x 8/10
Chins 2-5 sets x 5 (weighted) (or build to 5 unweighted. Ask for the regime) Good mornings 3 x6/8

Back raises 3 x 8/10 Reverse hyper 3 x 8/10

BENCH PRESS

Warm up
Banded shoulders
Push up variations
Flaps 5-10 on each move

Main lift variation Larson press Pauses
Bands

block

Accessory

Boring but big 5 x 10 bench press (at anywhere 40-60%, build it up)

Or a mix or selection from these

Push ups (close grip) 3 x 8-12
Tricep extensions 3 x 6, 8, 10 (vary each sesion)
Skull crushers 3 x 6, 8, 10 (vary each sesion)
Barbell incline press 3 x 6, 8, 10 (vary each sesion)
Tricep extension raises. Standing or lying 3 x 6/8 (vary each session)

Squat

Warm up ideas
Crab walks, monster walks Air squats

Rolling pistols Broad jumps

Alternative Box squats Pauses Bands

Boring but big 5 x 10 (at anywhere 40-60%, build it up)

Or a mix or selection from these

Step ups 3 x 6/8 reps each leg (vary each session) Bulgarian split 3 x 6/8 reps each leg (vary each session) Sledge push

Bicep bulging

The aim is to get between 9 and 24 sets a week ( so I’ve settled on 15 total work sets of between 8 and 12 reps when you hit 12 reps, increase the weight, so you just about get 8, then build up over the next few workouts)

3 sets bicep curls
3 sets “elbows behind” ( drag curls or lying supine on a bench)
3 sets elbows forward ( elbow on bench, or armd blaster or seated concentration curls) 3 cross body hammer curls
3 waiter curls!

This is currently done in one session, but the target is weekly, so you could do 2 sessions of say 6 to 7 sets.

Pull up and dips

Work your way to 3 x 5 pull ups, then start adding weight. If you have no pull ups, ask andrew for the pull up program CORE:

side planks, ( 90 seconds)
Dish hold , build to 45 seconds: arch hold to 30 seconds.

During the session, start building GHD sit ups start low numbers ( with that knee push down) say 3 sets of 3-5. Build to a total set of 50-100.

You’ll be building the L sit

What is a demartini values assessment

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The Demartini Values Assessment process is a structured method developed by Dr. John Demartini to help individuals gain clarity on their core values and priorities in life.

Here’s a detailed explanation of the process:

  1. Preparation: • Before starting the assessment, it’s important to create a conducive environment that allows the individual to focus without distractions. This might involve finding a quiet space and allocating sufficient time for the assessment.

2. Questionnaire or Interview: • The assessment typically involves a series of questions aimed at uncovering the individual’s values across different areas of life. These areas may include career, relationships, health, personal development, spirituality, and more. • The questions are designed to probe deeply into what truly matters to the individual, often prompting them to reflect on past experiences, aspirations, and emotional responses.

3. Scoring or Ranking: • After answering the questions, the individual may be asked to score or rank their responses based on the level of importance each value holds for them. This helps in identifying the hierarchy of values, with the most significant ones rising to the top.

4. Analysis: • Once the values have been identified and ranked, the individual and possibly a trained facilitator analyze the results to gain insights into their priorities and motivations. • They may explore how these values influence their decision-making, behavior, relationships, and overall sense of fulfillment.

5. Integration and Application: • The final step involves integrating the insights gained from the assessment into the individual’s life. This may include setting goals and making decisions that are more aligned with their core values. • Ongoing reflection and adjustment are encouraged as the individual continues to grow and evolve.

6. Follow-Up: • Depending on the context, there may be follow-up sessions or exercises to further explore and reinforce the understanding of values. • Follow-up assessments may also be conducted periodically to track changes in values and ensure alignment with the individual’s evolving aspirations and circumstances.

The Demartini Values Assessment process is often conducted in coaching, counseling, or personal development settings, either one-on-one or in group workshops. It serves as a powerful tool for increasing self-awareness, enhancing decision-making, and fostering a greater sense of purpose and fulfillment in life.

Here are some examples of the questions used

The specific questions used in a Demartini Values Assessment may vary depending on the facilitator and the individual’s unique circumstances. However, here are some example questions that might be included in the assessment process across different areas of life:

The specific questions used in a Demartini Values Assessment may vary depending on the facilitator and the individual’s unique circumstances. However, here are some example questions that might be included in the assessment process across different areas of life:

1.  Career/Career Satisfaction:
•   What aspects of your career do you find most fulfilling?
•   What accomplishments in your career are you most proud of?
•   How important is financial success and stability to you in your career?
2.  Relationships:

•   What qualities do you value most in your relationships with others?
•   What kind of partner or friends do you admire or aspire to be like?
•   How important is communication, trust, and intimacy in your relationships?

3.  Health and Well-being:
•   What does living a healthy lifestyle mean to you?
•   How important is physical fitness, nutrition, and self-care in your life?
•   What health-related goals or habits do you prioritize?

4.  Personal Growth and Development:
•   What areas of personal growth and development are you currently focusing on?
•   What skills or knowledge do you want to acquire or improve upon?
•   How important is continuous learning and self-improvement to you?

5.  Spirituality and Meaning:
•   What spiritual or philosophical beliefs resonate most with you?
•   How do you find meaning and purpose in your life?
•   How important is connecting with something greater than yourself to your overall well-being?

6.  Family and Home Life:
•   What role does family play in your life, and what values do you associate with family?
•   How do you prioritize time spent with your family and loved ones?
•   What aspects of your home environment are most important to you?
7.  Community and Social Impact:
•   What social causes or issues are you passionate about?
•   How do you contribute to your community or society in meaningful ways?
•   How important is making a positive impact on others and the world around you?

These questions are intended to prompt reflection and introspection, helping individuals identify and prioritize their core values across various aspects of their lives. By exploring these questions and discussing their responses, individuals can gain deeper insight into what truly matters to them and use this awareness to make more aligned choices and pursue greater fulfillment.

Build hanging time !

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On an increasing basis you’ll see portable pull up bars being erected in public places with a ”can you hang for 90 seconds? ”challenge

Often there is a prize involved , but the task is made harder as the bar ( on the versions I’ve seen ) spins a bit making holding onto it rather hard .

Whilst I’ll talk about coping with the spin in another article , I thought it would be best to build up your hang ability on a normal bar .

Hopefully this 6 week training schedule will be helpful. It assumes you can hang for 45 seconds.

• Day 1: Hang for 45 seconds, rest for 1 minute, repeat 3 times. • Day 3: Hang for 50 seconds, rest for 1 minute, repeat 3 times. • Day 5: Hang for 55 seconds, rest for 1 minute, repeat 3 times. • Day 7: Rest

Week 3: Day 1: Hang for 60 seconds, rest for 1 minute, repeat 3 times. • Day 3: Hang for 65 seconds, rest for 1 minute, repeat 3 times. • Day 5: Hang for 70 seconds, rest for 1 minute, repeat 3 times. • Day 7: Rest.

Week 4:• Day 1: Hang for 75 seconds, rest for 1 minute, repeat 3 times. • Day 3: Hang for 80 seconds, rest for 1 minute, repeat 3 times. • Day 5: Hang for 85 seconds, rest for 1 minute, repeat 3 times. • Day 7: Rest.

Week 5:• Day 1: Hang for 85 seconds, rest for 1 minute, repeat 3 times. • Day 3: Hang for 88 seconds, rest for 1 minute, repeat 3 times. • Day 5: Hang for 90 seconds, rest for 1 minute, repeat 3 times. • Day 7: Rest.

Week 6:• Day 1: Hang for 90 seconds, rest for 1 minute, repeat 3 times. • Day 3: Hang for 92 seconds, rest for 1 minute, repeat 3 times. • Day 5: Hang for 94 seconds, rest for 1 minute, repeat 3 times. • Day 7: Rest.

This program gradually increases the time you hang from the pull-up bar each week, allowing your muscles to adapt and get stronger.

Even if you don’t make the 90 seconds , hanging from a bar is really , really good for your shoulders ( unless your doctor has told you that you have exploding shoulders and will die if you use them )

Limiting beliefs

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A limiting belief is a belief that constrains you in some way, often by creating self-imposed barriers or restrictions on what you can achieve.

In the context of exercise and weight loss, a limiting belief might be the belief that you’re not capable of losing weight or that you’ll never be able to stick to an exercise routine.

These beliefs can undermine your ability to exercise and lose weight by demotivating you, causing you to give up easily, or leading you to engage in self-sabotaging behaviors.

For example, if you believe that you’re destined to be overweight, you might not even bother trying to exercise or eat healthily because you don’t believe it will make a difference. Identifying and challenging these limiting beliefs is crucial for making progress towards your fitness and weight loss goals.

How do you change your behaviour ?

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Everyone talks about living a better happier life. But what theoretical approaches can you take to change your attitude towards , say food , exercise , anger , drug and alcohol abuse.

Here are summaries of some of the top behavior change theories

:1. Transtheoretical Model (TTM): Also known as the Stages of Change model, TTM describes behavior change as a process that occurs in stages: pre-contemplation, contemplation, preparation, action, and maintenance.

2. Health Belief Model (HBM): HBM suggests that people’s beliefs about a health threat, perceived benefits of action, perceived barriers to action, cues to action, and self-efficacy influence their readiness to take action.

3. Social Cognitive Theory (SCT): SCT emphasizes the role of social influences, observational learning, and self-efficacy in behavior change. It suggests that behavior is influenced by the interactions between personal factors, environmental factors, and behaviors.

4. Theory of Planned Behavior (TPB): TPB proposes that attitudes, subjective norms, and perceived behavioral control predict an individual’s intention to engage in a behavior, which in turn predicts actual behavior.

5. Operant Conditioning: This theory, popularized by B.F. Skinner, suggests that behavior is shaped by the consequences that follow it. Positive reinforcement, negative reinforcement, punishment, and extinction are the main mechanisms.

6. Self-Determination Theory (SDT): SDT emphasizes the importance of intrinsic motivation and the satisfaction of psychological needs (autonomy, competence, and relatedness) in driving behavior change.

7. Social Ecological Model (SEM): SEM considers the complex interplay between individual, interpersonal, organizational, community, and societal factors in influencing behavior. It emphasizes the importance of multiple levels of influence in behavior change interventions.

These theories could provide a framework for understanding how and why behavior change occurs, and they are often used in designing interventions to promote healthy behaviour’s. However it seems that obesity rates are soaring with allegedly 95 % of people who start a diet , failing .

The battle really is on to something that works . There are lots of stories and Instagram takes of success , but they tend to be the exception .

Mindset training .John rohn

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John Rohn’s “12 Pillars” model is a framework for personal development and success, comprising twelve fundamental principles or pillars. Here’s a breakdown of each pillar and what it involves:

1. Personal Development: This pillar emphasizes the importance of continuous self-improvement and growth, both professionally and personally.

2. Take Charge: Taking charge of one’s life involves assuming responsibility for one’s actions, decisions, and circumstances.

3. Goal Setting: Setting clear and achievable goals is crucial for progress and success. This pillar emphasizes the importance of defining specific objectives and working towards them.

4. Seek Knowledge: Continuous learning and seeking new knowledge are essential for personal and professional growth. This pillar encourages individuals to expand their minds and acquire new skills.

5. Change Your Thinking: Positive thinking and mindset play a significant role in achieving success. This pillar emphasizes the power of optimism and the importance of cultivating a positive outlook.

6. Master Your Emotions: Emotional intelligence and self-control are vital for navigating challenges and achieving success. This pillar emphasizes managing emotions effectively and maintaining composure in difficult situations.

7. Surround Yourself with Winners: Surrounding oneself with supportive and positive individuals who share similar goals and values can greatly influence success. This pillar highlights the importance of building a strong support network.

8. Learn the Art of Living Well: Living a balanced life involves taking care of one’s physical, mental, and emotional well-being. This pillar emphasizes the importance of maintaining a healthy lifestyle and prioritizing self-care.

9. Take Action: Success requires more than just planning; it involves taking consistent and purposeful action towards one’s goals. This pillar emphasizes the importance of initiative and perseverance.

10. Be Disciplined: Discipline is essential for achieving long-term success and overcoming obstacles. This pillar encourages individuals to develop self-discipline and commitment to their goals.

11. Value Your Time: Time is a precious resource, and how it is managed can significantly impact success. This pillar emphasizes the importance of prioritizing tasks, setting boundaries, and making the most of each moment.

12. Leave a Legacy: Beyond personal success, leaving a positive legacy involves making a meaningful contribution to others and the world. This pillar encourages individuals to think about their impact and how they can leave a lasting legacy.

By embracing these twelve pillars, individuals can cultivate the mindset, habits, and behaviors necessary for personal growth, fulfillment, and success in all areas of life.

Mental strategies. ( Intro and Tony Robbins )

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I was brought up in a religious home.

By the time I was 10, I’d witnessed numerous passionate and emotional conversions . I seen sinners galore “come to Christ”. However , I also saw lots of the same converts the days and weeks after their unique conversion experience, reverting to type ! It seems that drugs, booze, sex, power and money ( or whatever Evil/ sin torments you ) is very difficult to shake. Even the help of a God doesn’t seem to make it that much easier !

I suppose this is why I’m fascinated by books and literature and activities that claim to fix your mind ( aka mindset , aka your attitude , aka your beliefs aka whatever label makes you feel you can charge a lot for your view point) .

Over the years I’ve studied lots of weird things from stage hypnotism, firewalking , witchcraft ( after all you get to fly on broom sticks and make love potions ) even tile and board breaking . I’ve had to sit in meditation circles, bow at shrines and temples and look in awe as people who wonder the streets , screaming at someone who wasn’t there .

It seems that we are sort of obsessed , and if we are not , we ought to be , by our thoughts and beliefs . We can allegedly sit in a big mortgage free house , with piles of money yet be lonely and miserable , and people with amazing gifts can destroy themselves with drink !’ We have the capacity to to be happy in the most terrible of circumstances, yet struggle to keep from stuffing twenty donuts in our mouth even if we know our excessive weight us killing us

On a mental level , it seems as if we are collective failures. We are totally out of contact with methods they could bring us happiness and seemingly we are destined to reproduce the same behaviours that make us miserable.

To be helpful , I thought I’d start reviewing the work of popular writers who have discussed and suggested solutions to our problems

I’ll start with the infamous Tony Robbins, a well-known motivational speaker and life coach. Here are some of his ideas :

1. Setting Clear Goals: Robbins emphasizes the importance of setting clear, specific, and compelling goals. This involves defining what you want to achieve and why it’s important to you.

2. Visualizing Success: Visualization is a powerful technique advocated by Robbins. He encourages people to vividly imagine themselves achieving their goals, experiencing the emotions associated with success.

3. Positive Affirmations: Robbins promotes the use of positive affirmations to reprogram the subconscious mind for success. Affirmations are positive statements that reinforce desired beliefs and behaviors.

4. Modeling Success: Robbins believes in modeling successful individuals to learn from their strategies and behaviors. By studying the habits and mindset of successful people, one can replicate their success.

5. Mastering Emotional State: Robbins teaches techniques to manage and control emotions effectively. This includes strategies for overcoming fear, anxiety, and limiting beliefs that may hinder personal growth.

6. Taking Massive Action: Robbins emphasizes the importance of taking massive action towards your goals. He encourages individuals to commit fully and take consistent, determined action to achieve success.

7. Embracing Failure and Learning: Robbins teaches that failure is a natural part of the journey to success. He encourages people to embrace failure as an opportunity for growth and learning, rather than allowing it to deter them.

8. Developing Resilience: Robbins helps individuals build resilience to bounce back from setbacks and challenges. This involves cultivating a strong mindset, perseverance, and the ability to adapt in the face of adversity.