#basicstrengthtraining

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

Working on #backextensions with @emillia_esther last night. Always make sure that your back is mid line with the rest of your body during the #concentric portion of the move. This also prepared her for the rest of her routine, which requires a cons amount of #corestrength, which this move does provide. Feel free to drop me a line regarding #injuryprevention exercises or #basicstrengthtraining at any time. I'm also available for #oneononepersonaltraining as well as #onlinepersonaltraining. Let's talk! #unitedinstrength #igfitness #fullbodytraining #fullbodystrength #nasmcertified #nasm #nasmcpt #iamacpt #certifiedpersonaltrainer #beginnerstrengthtraining #intermediatestrengthtraining #strong #strength #nevergiveup #nevergivein #ificandoitsocanyou #fitness @nasm_fitness https://www.instagram.com/p/BykUjWDj8Ti/?igshid=27l44qdgs8xt

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

I've spoken a few times regarding the idea of #abbreviatedtraining already. If you're ready this you probably need more time than 48-72 hours in-between training days and guess what? That's ok! Is your recovery low? Busy schedule? Not enough food? Not enough sleep? Don't hesitate to CUT BACK. If you do you'll probably have a better chance of putting in QUALITY reps on the big #compundlifts. And the best part of cutting back? You'll feel even more excited about hitting the gym! Going to the gym should feel like Christmas. If you're forcing yourself to train, does the gym really feel exciting? Hell no! If you're looking for ways to train in a way that's SENSIBLE AND PRACTICAL, I'm your man. I'm available for #oneononepersonaltraining at the iconic @strongandshapely. I'm also available for #onlinecoaching via Zoom and Skype and I'm also available for #athomepersonaltraining. Contact me today for rates and let's get started!! #mikealexandercpt #unitedinstrength #squat #strongandshapleygym #makestrongandshapelygreatagain #njlocal #northjersey #northernnj #eastrutherford #eastrutherfordpersonaltrainer #bergencountypersonaltrainer #bergencounty #bergencountymoms #fullbodytraining #basicstrengthtraining #newjersey (at Strong And Shapely) https://www.instagram.com/p/COvLvgqjqma/?igshid=nftv2b2e8vv4

[mikealexandercpt]

This incredible quote is especially true for those of you who either are just starting out or are blindly training without any direction. I'd rather have big thighs before worrying about calves; I'd rather have a thick chest before worrying about my arms. Why? Because regardless of your individual goals, training with #compoundmovements WILL indirectly hit the surrounding muscle groups. Hit them hard. Hit them often. And you will see great results I can help you get there, as I am proof that #basicstrengthtraining will help you reach your #sizeandstrength goals. I'm available for #oneononepersonaltraining at @strongandshapely as well as #onlinecoaching. DM me now to talk! #mikealexandercpt #unitedinstrength #strongandshapelygym #fullbodytraining #eastrutherfordpersonaltrainer #hardgainer #eastrutherfordhardgainercoach #hardgainercoach #hardgainernutrition #njhardgainercoach #eastrutherford #nj #northjersey #njlocal (at Strong And Shapely) https://www.instagram.com/p/CJWK9b7jUlH/?igshid=4jzuku6dkeaz

[mikealexandercpt]

The beginning of week 2 of Phase 3 of the #rebuild featuring @startingstrength. The workout, work sets only: #squat 3x5@255, #overheadpress 3x5@80 and #powerclean 5x3@70. Very sloppy on the cleans. I hope to do better on Thursday. Also, flannel for the win!! This flannel really helped with keeping the bar on my back during squats since this particular bar has no knurling in the middle and, therefore it would roll up my back during the movement. #unitedinstrength #igfitness #powerlifting #igpowerlifting #strong #strength #nj #northjersey #startingstrength #markrippetoe #linearprogression #basicstrengthtraining #basicbarbelltraining #strongandshapelygym #rutherford #newjersey #flannel #flannelforthewin #nevergiveup #nevergivein #ificandoitsocanyou #posteriorchain (at "Strong and Shapely Gym Inc.")

[mikealexandercpt]

This is all footage from yesterday morning. #stationaryrow followed by #bodyweightsquats x1x10, #squat x45x2x5, 95x1x3 and 165x3x5, #benchpress x75x3x5 and #deadlift x135x2x5, 225x1x3 and 285x1x5. Since it'd been a while since I deadlifted this weight with a double overhanded grip I took my time with the rest periods in between sets. I also decreased the incremental jumps from 20lbs to 10lbs so I don't plateau any time soon. #unitedinstrength #igfitness #powerlifting #igpowerlifting #strong #strength #nj #northjersey #newjersey #strongandshapelygym #hardcoregyms #rutherford #nevergivein #nevergiveup #ificandoitsocanyou #startingstrength #markrippetoe #basicstrengthtraining #basicbarbelltraining #lineartraining (at "Strong and Shapely Gym Inc.")

[mikealexandercpt]

Phase two of the #rebuild began today. Today is absinthe day I started using the #powerclean for the first time in nine years so I'm open to any and all criticisms. Thanks! The workout: #bodyweightsquats x2x10, #squat x45x2x5, 95x1x5 and 135x3x5, #overheadpress x50x3x5, #powerclean x45x5x3. Supposedly the #explosiveness of this move will carry over to my #deadlift. Since have a better understanding of technique than I did nine years ago I'm curious to see if this is true. Remember that #strength is as much about skill as it is muscle. #unitedinstrength #nj #igfitness #igpowerlifting #powerlifting #strong #strongandshapelygym #njpowerlifting #nevergiveup #nevergivein #ificandoitsocanyou #startingstrength #markrippetoe #basicstrengthtraining #basicbarbelltraining #lineartraining #fullbodytraining #northjersey #newjersey #rutherford (at "Strong and Shapely Gym Inc.")

[mikealexandercpt]

It's finally dawned on me that performing the #overheadpress after legs makes it feel very much like an upper body #squat. You don't necessarily have as much energy as you would if you did that move first and you really need to focus on keeping tight. Also, I asked my buddy Brent to film my power cleans so @kunishcpt could critique it for me. But he aplarently didnt know which button to hit so all he left me with was a pic or twi. But Kuni, Brent insists i did just fine. Hahahaha! The workout: squat 3x5@285, overhead press 3x5@90 And #powerclean 5x3@75. #unitedinstrength #strong #strength #nj #northjersey #flannelforthewin #flannelsandbarbells #igfitness #igpowerlifting #powerlifting #strongandshapelygym #rutherford #newjersey #startingstrength #markrippetoe #rebuild #basicstrengthtraining #basicbarbelltraining #linearprogression #fullbodytraining (at "Strong and Shapely Gym Inc.")

[mikealexandercpt]

#rebuild phase 3 week 2: DONE. Much better than I anticipated - especially with the #deadlift! The workout: #squat 3x5@275, #overheadpress 3x5@85 and deadlift 1×5@325. That last DL set was far easier than my set if 315 was a week or two back. I'll probably do this for one more week and then switch to a new program. Oh, I also really need to thank @theironchief for the hashtag #flannelonbarbell. It's absolutely genius and I hate him because I didn't think of it! 😛😛😛 #unitedinstrength #strong #strength #nj #northjersey #igfitness #powerlifting #igpowerlifting #markrippetoe #startingstrength #basicstrengthtraining #basicbarbelltraining #fullbodytraining #linearprogression #squatlow #flannelonbarbell #strongandshapelygym #rutherford #newjersey #posteriorchain #flannelforthewin (at "Strong and Shapely Gym Inc.")

[mikealexandercpt]

This is yesterday's workout. #stationaryrow for 4 minutes, #bodyweightsquats x1x10, #squat x45x2x5, 95x1x3, 135x1x3 and 205x3x5, #benchpress x45x1x5 and 85x3x5 and #deadlift x135x2x5, 185x1x3, 225x1x3 and 305x1x5 . Tomorrow's workout will most likely end phase 2 if the #rebuild featuring @startingstrength. Expect an article soon. #unitedinstrength #strong #strength #nj #northjersey #startingstrength #igfitness #igpowerlifting #powerlifting #strongandshapelygym #njpowerlifting #basicstrengthtraining #basicbarbelltraining #lineartraining #fullbodytraining #newjersey #rebuild #nevergiveup #nevergivein #ificandoitsocanyou #posteriorchain #hipdrive #markrippetoe (at "Strong and Shapely Gym Inc.")

[mikealexandercpt]

Week 1 of Phase 2 of the #rebuild: done. #stationaryrow for a warm-up with #bodyweightsquats x1x10, #squat x45x2x5, 95x1x5 and 155x3x5, #overheadpress x55x3x5, And #powerclean x50x5x3. For the power clean, I tried to take the advice of @kunishcpt and "absorb the bar", or drop down as I catch it after the second pull. I'm not sure that I did it right so Kuni, I'm sure you'll let me know. Heh. #unitedinstrength #igfitness #igpowerlifting #powerlifting #strong #strength #nj #northjersey #njpowerlifting #strongandshapelygym #startingstrength #markrippetoe #basicstrengthtraining #basicbarbelltraining #rutherford #lineartraining #fullbodytraining #badassgyms #hardcoregyms #grippowerpads @grippowerpads (at "Strong and Shapely Gym Inc.")

[mikealexandercpt]

Much better workoutnt than I thought. I'm shocked I was able to #squat what I did without my belt...and without dying. Lucky me - I should perhaps not forget my belt come Tuesday! The workout: squat 3x5@280, #benchpress 3x5@105 And #hyperextensions (unfilmed) 2x5@#bodyweight and 1x5@15. Also, I decided it was finally time to lower my incremental jumps on the squat from 10lbs per workout to 5, as I feel the 10lb jumps becoming more difficult to continue with. #unitedinstrength #igfitness #powerlifting #igpowerlifting #strong #strength #nj #northjersey #flannelforthewin #rebuild #flannelsandbarbells #startingstrength #rutherford #flannel #posteriorchain #markrippetoe #northjersey #newjersey #strongandshapelygym #nevergiveup #nevergivein #ificandoitsocanyou #rehband #basicstrengthtraining #basicbarbelltraining #linearprogression #fullbodytraining (at "Strong and Shapely Gym Inc.")

[mikealexandercpt]

I was very surprised at how well the weight moved with my #squat. I think I'm going to have to finally break out the belt again come Thursday. The workout: squat 3x5@265, #benchpress 2x5@100 and #hyperextensions (unfilmed) 2x5@bodyweight and 1x5@10lbs. #unitedinstrength #strong #strength #nj #northjersey #igfitness #powerlifting #igpowerlifting #markrippetoe #startingstrength #basicstrengthtraining #basicbarbelltraining #linearprogression #fullbodytraining #nevergiveup #nevergivein #newjersey #ificandoitsocanyou #njpowerlifting #rebuild #strongandshapelygym #rutherford #posteriorchain #rehband #reebok #squatlow (at "Strong and Shapely Gym Inc.")

[mikealexandercpt]

Phase 2 week 3 of the #rebuild began today. The workout: #stationaryrow for 5 minutes, #bodyweightsquats x1x10, #squat x45x2x5 , 135x1x5 and 195x1x5, #overheadpress (unfilmed) x30x1x5 and 65x3x5, and #powerclean x60x5x3. The cleans were kind of sloppy today. I'm trying to get the hang of ending the movement in a quarter squat but I'm apparently bad at keeping my back straight. Also, I'm still trying to absorb the bar during the catch at the bottom. Completely forgot to do it on the first rep here. On some good news though, I think I'm getting used to the #hookgrip. #unitedinstrength #nj #igfitness #igpowerlifting #powerlifting #strong #strength #nj #northjersey #njpowerlifting #startingstrength #nevergivein #nevergiveup #ificandoitsocanyou #northjersey #rutherford #strongandshapelygym #lineartraining #basicstrengthtraining #basicbarbelltraining #fullbodytraining #newjersey @startingstrength (at "Strong and Shapely Gym Inc.")