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Wednesday, August 23, 2017

Pr`s and Lifting Log Columbus, Ohio

The lifting log is one of the most important things you can do in the gym.  Keeping track of what you do can be motivational, can be a guide, and an inspiration to others.  Some people log everything, some log some things, some log personal records, and others log nothing.

Where do I lie in this spectrum?  I keep track of probably about 90 percent of what I consider my workouts.  If I do 1 set of pullups, pushups, or ab work, or even a couple of sets it is probably not going in my lifting log.  However if I am following a plan it is almost always going in my log. I take my personal records seriously but not to the point that some people do.  Some lifters now their maxes for all kinds of rep schemes.  I know my all time prs on most lifts curl, rack pulls, clean, clean and press, log press, squat, box squat, hex bar deadlift, hex bar carry, hex bar off stepper, bench press with and without the bench daddy, pullups, turkish getups, weighted dips,dumbbell extensions, box jump height, Murph time, most pullups in a day, weighted pullup, kettlebell swings, hip thrust, 1 arm row, kettlebell 10 minute snatch test, 2 mile time.

Think about your records what are they?  What records are you most proud of in the gym, on a track, riding a bike, or swimming?  Do you keep track?  If so why?  If not why not?

I kept a very detailed excell spread sheet for 4 years from 2008-2012.  My current lifting log is about a year and a half old.  I have kept others at times but these are definitely my main ones.  I can look back and see that I squatted x amount for x amount of reps and x amount of sets.  This can guide me to progressing beyond that or getting back to it if I have concentrated on other parts of training and let some other lift go down for some reason.  Yes sometimes personal records go down you cannot always hit the weights like you have in the past.  My reasons for not hitting weights I could in the past are injuries and maybe reaching my maximum potential on certain lifts.  

Take the bench press for example.  In 2008 I benched 300 pounds but now if I bench over 205 pounds my right shoulder hurts.  This is why I used the bench daddy when I bench.  It takes away shoulder pain and allows me to train with a weight that I can get a training effect with for what I am after building strength.  With the bench daddy recently probably 4 weeks ago ( I do not have my lifting log in front of me right now) I hit 255 pounds for 6 reps about 3 months ago I did 290 with the bench daddy.  The bench daddy is a band that goes around your triceps and as you go down the band goes out a bit, when you come up the tension from the band helps you lift the weight off your chest, takes stress off of your shoulders, and can relieve shoulder pain.  

At Jackhammer Strength Training a small group training, personal training, and 24 hour facility we have a PR board for those interested in PR’s.  On our pr board is bench, clean and press, deadlift, squat, pullups, and rack pulls.  As a trainer who was nicknamed human calculator in college I can look at the pr board and know what weight someone should use to hit a certain number of reps.  If Kris can bench 200 pounds 1 time then he should be able to hit 150 pounds for 10 reps, if I want him to have 6 challenging reps probably 165 pounds.  Even for those without numbers on the board I still have a very  good idea of what types of weights for people to use for various rep schemes as well as for timed durations since usually we are in a metabolic format.  

If you would like to benefit from my 20 plus years in the gym, and over 30,000 hours of fitness training sessions come on in to Jackhammer Strength Training 3002 McKinley AVe, Columbus, Oh 43204

Nathan Jordan
Bachelor`s Sport Management Wellness & Fitness Track

614 499-4633

Thursday, May 18, 2017

Team Training in Columbus Ohio

Hey it`s Nate here with Jackhammer Strength Training.  I have been in the trenches lifting, learning, and training for 23 years, owned my own gym for over 6 years, am an Amateur Strongman, Amateur Australian Rules Football player, and former strength and conditioning coach for an amateur team. Why am I telling you all of this?  Because I am ready to take on you and your team as training clients.

What can you expect from team training?  Results, accountability, learning new lifts, fitness challenges.  If someone needs to get stronger they will get stronger, if someone needs more power they will get more power, if someone needs to lose weight they will lose weight.  I can help you and your team mates reach their physical potential.

Team training at Jackhammer will be less than 8 people.  We have several time slots available but could potentially add more.  We use barbells, dumbbells, kettlebells, strongman implements, and resistance bands.  We follow 23 different training systems to create one huge system.  Is it like Crossfit?  No, we are not like Crossfit we do not run very much, we do not use rowing machines, we do not do kipping pullups, we definitely do have some similarities though.

Why do I think I can help you and your team?  Success stories that`s why and this is what I do.  Jill was an Ironman Triathlete who joined our small group training classes she could not train very often as she was very busy trying to become an orthopedic surgeon.  Jill came in twice a week for a year and qualified for Nationals in Half Ironman while training considerably less.  Bridget dropped 60 pounds and went from 0 to 40 pushups.

My personal records include a 514 pound hex bar deadlift, 27 pullups at 205, and a 700 pound rack pull.  Unless you are playing at the professional level or very high college level you most likely have not reached your potential.  I can help you reach your potential.

Potential team training times include 515 am, 7am, 930 am, 330 pm, and 630 pm.

Nate
Jackhammer Strength Training
3002 McKinley Ave. Columbus, Oh 43204
614 499-4633
jackhammerstrength@gmail.com

Tuesday, May 2, 2017

Strongman!

Strongman competitions have a ton of different events many of which have very specialized equipment.  You are not going to find many gyms with an appolon wheel or fingals fingers.  How are you going to get ready for a competition when you do not have the implements you will be using?  You will probably be much better off if you can practice using the implements that will be in your competition.  But if not just try to get as strong as possible in similar types of movements.

If you are getting ready for a yoke carry you might want to carry a barbell on your back like you are going to squat.  If I were training for the Appolon wheel which I have never done I would really want to load up one side of my body more than the other.  Maybe I would try anchoring heavy resistance bands to a wall with one end on my hip and walk in a semi circle while carrying a huge dumbbell or barbell maybe I would add a weight vest or chains too.

If you are getting ready for stones and do not have atlas stones just start picking up big rocks.  Tire hummer deadlifts do rack pulls from various heights.  Try doing them with double over hand grips, then alternate grips, and then with straps.

Want to be prepared for a frame carry find a hex bar and carry lots of weight for short periods of time and sometimes carry lighter weights for long periods of time.

Need to get the log press up and do not have a log get strong in military presses, do incline bench presses, weighted dips, do neutral dumbbell clean and presses.

Need to squat more do box squats to various heights, get a training partner, use bands and chains for accommodating resistance. 

Fingals Fingers are very specialized and the only thing close that could be done in my gym would be huge tire flips.

Car deadlift practice make a homemade double landmine press, hook up a 7 foot barbell in both holes, put 45 pound weight plates on the end at least for the start, rest them on top of cinder blocks, stand between them and pull, add weight as needed.  If you do not have a double land mine press but have a hex bar do elevated hex bar pulls off of steppers, wood, or cinder blocks.

Other great versatile tools for the gym are kegs and sandbags. 

At Jackhammer Strength Training in Columbus, Ohio we have 4 different sized tires, a platform and atlas stones, a keg, a sandbag, medicine balls, hex bar, double land mine press, squat racks, a reverse hyper, barbells, dumbbells, resistance bands, battling rope, barbells, hip thrusts, and airdyne bikes for intense conditioning.

If you are looking for an intro to strongman training, personal training, powerlifting, small group training, personal training, or just improving your overall health in Columbus, Ohio you should check us out.  We are at 3002 McKinley Ave. in the quarry plaza just off Riverside and W.5th ave very close to Upper Arlington, Grandview, and Hilliard.

Please call Nate at 614 499-4633 to schedule your first session!

Thursday, October 27, 2016

Favorite Meal?

What is your favorite meal of the day?  Why?  How many times per day do you eat?  My favorite meal is second breakfast.  My go to first breakfast is a peanut butter and jelly sandwich or bagel usually with cream cheese.  For second breakfast I prefer 2-3 eggs over easy, 4-6 pieces of bacon, and two pieces of toast.  Some people do not even eat one breakfast this is crazy to me.  If I do not eat at least one breakfast that means I am seriously sick.

Some people can reach their physique and health goals eating 1,2,3,4, or even 8 times per day.  Some people do not care and just have to feed the machine.  I typically eat 6 times per day and probably average around 3,000 calories a day sometimes a little more and sometimes a little less.  If I ate more veggies and less processed food I would eat substantially less calories and probably lose about 10 pounds over the course of a few months.

Your taste buds can change over the course of 21 days.  In just 3 short weeks you could be on your way to a much healthier lifestyle.  Simply replace processed junk with some vegetables, do a litle steady state cardio, and come see me for some strength training, metabolic training, and small group training at Jackhammer Strength Training here in Columbus, Ohio. If you are not local we also offer online training.  Even if you are in Athens, Ohio, Biloxi, Mississippi, or Wilmington, North Carolina we can help you with all of your weight loss and strength training goals.

Wednesday, October 26, 2016

Self Sabotage

Self Sabotage is the name of the game.  This is what destroys bodies, minds, dreams, and souls.  Self sabotage prevents you and me from achieving our dreams, our dream bodies, our dream minds, and living the life of our dreams.   I have been a personal trainer for over 10 years here in Columbus, Ohio where their are more gyms per capita than anywhere in the world.  I have aspirations to start a second location either in Gulfport, Mississippi.

Within the realm of our health here are some common ways that I self sabotage on a regular basis.  I know I should eat lots of veggies, lean meats, and minimize processed foods.  I know I should cook healthy meals on a regular basis.  But how often do I actually eat healthy?  Not nearly as much as I should.  I like what I like.  I eat too much pizza, I eat out more than I should, and I do not eat enough veggies.  I probably eat like an average american.  But do I get sick like an average american?  No!

If I am self sabotaging with my nutrition on a regular basis how is it that I do not get sick very often?

Well, I train.  I train regularly at least 3 days a week usually 4-5.  Even on days where I do not want to do a thing I often end up doing more than most people do all week.  Yesterday I rode my bike about 7 miles, did a light workout in the morning and evening.  Today I will do long rounds on the airdyne bike, flipping the tire, kettlebell swings, kettlebell snatches, and punching the bag.  I will go as hard as possible for a short period of time, switch to an ab exercise and switch back.  3 minute rounds and then heavy box squats and 1 arm rows with a rep scheme similar to 10-6-6-4-4.

Their is no best way to get strong, to get lean, or to get healthy.  Sometimes the key is just consistency.  Can you be consistent?  Can you get better?  If you could replace just 1 bad habit with a better one what would it be and why?  Do you drink lots of pop?  What if you replaced your three cans of pop a day with green tea?  The authors concluded that 3 or 4 cups of green tea could increase metabolic rate by 4% over 24-hours. That translates into burning an extra 50 to 100 calories a day. There is still need for more human studies to understand how green tea works, but drinking green tea certainly can't hurt.

That means with 420 less calories per day and burning 100 you could in theory lose over a pound a week simply from 1 small change.  Identify your bad habits, fix one each week, become consistent with your workouts, become healthy, become resilient, become a hammerhead.  

Losing weight is great but what I really like, what I really love, where my passion is is seeing people get stronger.  I want to see girls squatting and deadlifting more than they weigh, knocking out pullups, doing adventure races.  I want all of my personal training and small group training clients when they go into another gym not only to be stronger than every one there but to have more endurance and even know more styles of training and more exercises than any trainer in the gym where they are at.  I love variety.  People ask me all the time if Jackhammer is like Crossfit?  No their is much more variety, a slight emphasis on the power lifts, and whole body workouts every single day.  If this sounds like something you want or need in your town let`s connect and see what we can make happen!  Nate

Thursday, July 28, 2016

A quality fitness training program should make you feel better, feel more confident, and improve multiple aspects of fitness.  Ideally you should have a quality warmup to loosen up the muscles and get blood flow to the muscles you are training that day.  If you have movement limitations you should be doing corrective exercises to try to improve those limitations so that you can move properly.  At Jackhammer Strength Training a small group training and personal training studio in Columbus, Ohio located within 2 miles of Upper Arlington, Hilliard, and Grandview Ohio we screen all clients using the FMS system.  Rather than a 3 point scale though we do a pass or fail.  If you want to know more about the FMS check out this link right here:


At Jackhammer Strength Training it is my goal to get people as fit as they want to be while having fun in a safe manner.  Every session is different.  Some days I will have 6 completely different training plans and other times I will reuse a workout from one day to the next with little subtle changes.  The great thing about having small groups is that if you come in on Monday I know what you did and therefore you what you should or should not do on Tuesday.  Contrast that with a gym getting 15,20 or 40 people per session and they are going to be doing tons of things they probably should not be doing.  This is what causes injuries.  

It is great to have extremely challenging workouts from time to time.  These could be 3 minutes or even a whole hour.  Yesterday and this morning we did a very challenging workout called the Momentum 300 challenge :

Momentum
300 Challenge
  • 25 Hip Thrusts
  • 10 Burpees
  • 50 Snatches (25 each arm)
  • 10 Burpees
  • 25 Push Ups
  • 10 Burpees
  • 50 Swings (25 each arm)
  • 10 Burpees
  • 50 Clean and Push Press/Jerk
(25 each arm)
  • 10 Burpees
  • 50 Mountain Climbers
(25 each leg)
I felt pretty good to get this done in 14 minutes. I used a 25 pound kettlebell for the swings, snatches, and 2 25`s for the clean and jerks.  Two people beat me Wes who is the assistant OSU rugby coach and Kelly who I invited in just so she could do this workout.  Once you are adept with kettlebells this workout should take between 10 and 16 minutes.  This can be done as a warmup, whole workout, finisher, or monthly challenge.  
One of my clients really liked this so I have come up with 5 similar challenges which I would love to help get you fit enough to complete.  The key to getting fit is a desire and the key to staying fit is consistency.  Consistency in your workouts, nutrition, sleep, and staying injury free are all key components to staying fit.  

This year I have had 2 injuries a pulled hamstring and plantar fasciitis both as a result of playing Australian Rules Football or Aussy Rules.  If you do not know about the greatest sport in the world you can check it out here:


You can exercise or you can train.  Not everyone should train but everyone should exercise.  If you want to train you should have a specific goal.  My goals right now are to get my heel better so I can play Australian Rules Football again.  Beyond that I want to do a 1000 pound low plank and deadlift a car this year.  Both will be difficult but I can do them if I am consistent.  If you have a goal let me help you as I know I can help you get there faster than you can on your own.  Just this summer I made a plan for my niece to follow to get her first pullup and 6 weeks later she did her first pullup.

We can do small group training, personal training, in home personal training, corporate training, and even on line training.  Whatever your budget, whatever your experience, whatever your goals, whatever your schedule we can make something work for you.

If you know anyone that might have a goal bring them on in I would love to give you both a free week of small group training and help you reach and surpass all your goals.

Thanks,
Nathan Jordan
Jackhammer Strength Training
3002 McKinley Ave. Columbus, Oh 43204
614 499-4633