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23.01.2022 Most, if not all, of your lifestyle factors outside of the gym can affect performance and results. Even down to simple actions such as breathing, when done incorrectly, can hold you back. Remember, the pursuit of performance doesn't stop when you leave those gym doors. ... In reality, it has just begun.

22.01.2022 Week 2 of the comeback This weeks focus was simple, build upon some of the small wins of last week. I always find training and nutrition easy to get back to after a slump, but these are not the major rocks I need to be turning over to ensure my mental health stays on track. The priority of this week was consistently bringing my body back to a parasympathetic state (rest and digest). A few techniques im using are;... 5 minutes of meditation each day - Proven to bring the body into a more relaxed state and bringing power back to the prefrontal cortex (rational side of the brain). Increasing my ability to stay level headed. 20 minutes of direct sunlight - Being indoors all day every day can wreak havoc on your bodies ability to produce melatonin at the right times. Leading to poor sleep and further increasing stress. This weeks sleep has definetly seen improvements. Numbers thus far; Up 2.2kg Training x5 days per week Calories sitting around 3000 per day

20.01.2022 Despite only being a subtle change to bar position, the effects of how the bar sits on your body can change the movement completely. The high bar squat, as the name implies, has the bar sitting higher on the upper trap/collar bone. This allows the lifter to stay more upright, favouring the quads as the prime movers. The low bar squat, depending on the individual, will generally have the bar placed slightly lower on the upper back. The bar sits relatively flush with the lifers rear delts and due to the lower bar position, the mechanics of the squat change to be more hip dominant.

07.01.2022 Week 1 of the rebuild. This week is dedicated to setting a standard form for all exercises in my program. The goal is to challenge the target muscle through its fullest range of motion allowed on the machine or exercise of choice. This will ensure most of my reps look and feel the same. Body-building style exercises have a prerequisite skill associated with each movement, whether you are strapped into a machine or not, meaning you need to get good at the movement before over...loading it. Today's example is the hack squat, and the target muscle is the quadriceps. The quad's main function is to extend the knee, therefore its fully lengthened position should be in deep knee flexion (calves touching hamstrings). Hence the depth and control. Challenge the muscle people, not the movement. No-one is impressed by your 4 plate quarter squats.

05.01.2022 The proper work of the mind is the exercise of choice, refusal, yearning, repulsion, preparation, purpose, and assent. What then can pollute and clog the mind’s proper functioning? Nothing but its own corrupt decisions. EPICTETUS, DISCOURSES, 4.11.67 While digging deeper into stoicism and the thought processes of those who came before, I have come to notice similarities that could be seen comparing training and the practices of ancient stoics. Rather than monotonously go...ing through the motions with your training, a deeper trail of thought can be taken. You hadn't performed your best on the day? Dig deeper and find out why. You are performing a certain exercise in the gym for the sole reason to lose weight? Ask yourself how you can choose an exercise that will not only benefit your body composition, but also your movement capacity. Ask yourself why and if you can't come up with a good reason, its time to dig deeper.