Elm City Strength & Conditioning

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Elm City Strength & Conditioning

Building stronger humans since 2013.

31/12/2020

Oof. - Me; 6:47 this morning.

24/11/2020

“Stop being a little bitch” - Lao Tzu - probably.

01/10/2020

In the spirit of teaching people the magic of what an increased protein intake can do for body composition I thought I’d share a new recipe we’ve been making weekly.⁣
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Korean Beef Bowls:⁣
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*1 tbsp olive oil⁣
*1 pound of ground beef (i usually make this in batches of 3-5lbs and split this up 50/50 bison/lean grass fed ground beef)⁣
*3 garlic cloves minced⁣
*2 tbsp maple syrup⁣
*1/4 cup liquid aminos⁣
*2 tsp sesame oil⁣
*1 tsp ground ginger⁣
*1 tsp crushed red pepper⁣
*1 tsp pepper⁣
*2 eggs (optional)⁣
*2 cups cooked jasmine/cauliflower rice⁣
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— In a large skillet heat the olive oil, brown ground beef until no pink remains. ⁣
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— In a small bowl mix syrup, aminos, sesame oil, ginger, red pepper, pepper, minced garlic and whisk and then pour over cooked beef to combine.⁣
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— In small skillet, heat olive oil, crack eggs into pan, cook until desired doneness (sunny-side up highly recommended)⁣
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— Bowl, rice, beef, eggs, or in this mango peach salsa, post on insta and tag me. You’re welcome!⁣

10/07/2020

Warmup* RPR and a bunch of dead Bugs

Compound* Axle Push Press 95x20, 135x10, 165x8, 185x5x5

Conditioning*
C1: Keg floor to overhead however much this thing weighs maybe 85lbs 4x1:00 for reps
C2: Keg Strict Press 4x1:00 for reps
C3: Athletic Burpee 4x1:00 for reps
C4: Rest 1:00

Averaged around 42-45 reps per round of all movements combined.

24/06/2020

Jumping back in to your strength program post rona. Whether you’d like to admit or not you probably have gotten weaker; no amount of body weight training is a pass for time under the bar.

Here’s a quick check list to go through to avoid the one way ticket to snap city/massive burnout frustration.

⚡️ Is maximal strength in a lift or in general still your goal? We’ve seen first hand the effect comorbidities can have. No ones going to give a f**k about your squat if you’re dead. Maybe get that blood pressure checked out and do something about it. Just sayin.

⚡️ Chase intensity through other means. Chances are 80% of your previous best in any given lift is going to feel like a f**king brick to the face; drop your numbers and chase rep maxes as you build back up and focus on speed. Move the god damn bar like you mean it.

⚡️ Don’t cop out because it’s hard to get back into training. It was hard the first time, it’s hard every time. You’re letting ego take over your habits. It’s not any less inconvenient then it ever was you’re just choosing to not prioritize the gym. Your feelings will always lie to you.

This concludes my checklist. Here’s some incredibly robust ankles as my random photo 11/10 never rolled these pups. The end.

05/04/2020

It’s no secret i love a cup of high quality soul syrup. There’s a lot of similarities in the coffee and strength industry. Bu****it usually walks fast; and the basics usually run the show. ⠀
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⚡️There’s been an over abundance of buffoonery coming out lately. Absolutely useless IG live workouts from washed up off Broadway backup dancers turned “coaches” to price gouged rubber bands and the resurrection of Jane Fonda (didn’t realize she was even alive). ⠀
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⚡️So what I’m offering to combat the spread of garbage coffee and coaches is a chance to continue to progress and save those sweet sweet gains all while helping your local coffee shop! ⠀
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⚡️DM me a photo of you doing your part and supporting your local coffee shop. It can be a drink, beans, or gift cards i literally don’t care. Not only will you get one month of programming for free when you sign up; but I’ll air drop you the supplies necessary to run the programming like f**king seal team 6 in the night so that you can continue to sling weights and be a bad motherf**ker.

27/12/2019

Tracking motherf**ker; do you do it?! You can’t fix what you’re not keeping track of in the gym or in life. Whether it’s workouts, meals, calories, or just journaling about what’s going on in the old noggin. These can all effect the progress you’re seeing (or not) in the weight room. Are you trending in the right direction? There’s tons of ways to go about tracking your progress; apps, spreadsheets, or my personal favorite pen and paper. What’s your go to way track progress?

Address

06460, 06461

Website

https://strengthlab.square.site/

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