Lift & Read Book Club, Issue 20 (June Lifting Club Program Included)

Fiction

"The Name of the Rose," by Umberto Eco. I've been reading this one for a couple months now and I'm on the home stretch. It's pretty dense, as it's a fictional murder mystery set in a 1327 monastery (middle ages stuff). But it's very good. You just may need a working knowledge of Latin from time to time, or just a Google search bar nearby.

Because that one's almost done, I'll share my next fiction I plan on reading, too. 

"Once Upon a Time in Argentina" by Frank Kidd. This is my second book I've bought from a Substack author. From what I gather, Frank writes fast paced pulp-action thriller types. Seems fun. Looking forward to it and the fact that it's much shorter and less dense then most of the fiction I've been reading over the course of the last 10-12 months.

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Physical Culture

"Never Let Go"  by Dan John. It's been a handful of years since I last read – what I believe to be – Dan's first book. There are a few authors/former authors in the fitness industry that I enjoy rereading every few years. Dan John and Dave Draper have a few of my favorite "physical culture" books. I'm fact, 4 years ago I read Dan John's "Attempts" shortly after it came out, and I shared on social media and a blog at the time that I thought it was the best non-fiction – regardless of fitness (because Dan's writing really does flow over into all areas of life and not just working out or coaching) – I've ever read. 

Anyway, I'm slowly going to start rereading my collection of Dan John, Dave Draper (RIP), and John McCallum (RIP) books. They're enjoyable in a way comparable to fiction, and insightful in a way that every self development book promises to be but, predicably fails to be. Dan John has had a huge influence on how I work with clients of all backgrounds and how I try to impact the world around me, as an upstanding, useful member of society. Give his books a read, please, especially if you work as a fitness professional. You'll learn a lot, laugh a lot, and – if you are susceptible to tears (I'm not, but people have questioned whether I even have tear ducts) – you might just cry a little.

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Business/Personal Development 

Alright, I kind of ragged on personal development boons a minute ago.

However, I have found some useful, non-fiction, personal development or business books. Usually, for me, those great personal development books are philosophy or religious-leaning texts. But when it comes to the business realm, Jonathon Goodman happens to be my favorite author. He simplifies the sport of business and focuses on the common sense, important stuff that everyone's forgot about in the age of social media marketing, sales funnels, and alleged $30k per month sales gurus. He focuses on basic customer service, caring about you clients/customers, treating people the way you'd want to be treated by a business or trainer, and simple solutions to selling more of whatever it is your selling, but keeping the balance between life and work. Why are you working? And knowing how much money/business is enough for what you want out of life. You don't need everybody's business. 

I just finished reading Goodman's "Unhinged Habits," and it's now time for me to move onto his previous book, The Obvious Choice." 

Early on reading it but it seems to be a culmination of all his previous work and advice, filled with examples and simple solutions for becoming – well – the obvious choice for your business in your specific local physical or online communities. 

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June Lifting Club Program: PPL 3X (EMOM)

Alright, finally, the June Lifting Club.

I'll be doing the following program, lifting 4-6 days per week (as per usual) hitting each session 1-2 times per week. I don't stress the frequency. I keep sessions 20-30 minutes, train more days than not, and rotate through the Pull, Push, and Leg sessions cyclically and in order, regardless of the calendar days.

Warm up before each session with glute bridges and an ab exercise 

Pull

Ex 1: 10 min EMOM Pullups x 10x3-6 reps EMOM

Ex 2: single arm rows-3x6-12

Ex 3: incline dumbbell curls or concentration curls-3x6-12

Push

Ex 1: 10 min EMOM pushup (perfect handles or rings) x 10x8-15 reps EMOM

Ex 2: dumbbell lateral raise or single arm kettlebell overhead press-3x10-15

Ex 3: cable pushdowns or skull crushers-3x10-15

Legs

Ex 1: 10 min EMOM split squat or alternating reverse lunges x 10x5-8 reps (each side) EMOM 

Ex 2: single leg RDL or single leg hip thrust-3x10-15

Ex 3: calf raise variation-3x10-15

EMOM = every minute on the minute. So the clock runs for 10 minutes. At the beginning of each of minute, do the desired reps. Your rest is however many seconds are remaining each minute after you complete your reps (it'll probably usually be between 30-45 seconds of rest).

Occasionally it's nice – for any number of reasons – to do the first exercise of pull, push, and leg sessions EMOM style. I especially like this if I'm doing bodyweight exercises. It's a good way to accumulate volume in a short period of time (like a 10 minute window) while limiting stress on joints (great to do with pullups if you occasionally deal with cranky elbows, or pushups for cranky shoulders). If I'm doing EMOMs, I like doing EMOM for just 1 exercise per session.

When doing EMOMs, I progress via a "Step Periodization" progression. It's easiest to explain via an example.

Pullups. 10 minute EMOM x 3 reps per set. All 3 reps were completed with great control. 

Next pullup EMOM session, do 4 reps on the first set, 3 reps for the next 9 sets. If that goes as planned...

Next pullup session, do 4 reps on first 2 sets, 3 reps on the next 8 sets.

Keep front loading 4 reps to sets as along as all reps are completed for 10 sets (every minute on the minute), until you're eventually do 4 reps for all 10 sets.

At that point, repeat the process with incorporating 5 rep sets, progressively, every time you hit the planned reps.

If you get to a point where you miss a rep, stick with that same rep set up for future sessions until you succeed. For example, you do 5 reps for the first 2 sets and plan to hit 4 reps for the next 8 sets, but on the last set you only get 3 reps. Next session you repeat the same scheme (5 reps for sets 1 and 2, 4 reps for sets 3-10) and try to get 4 reps across the final 8 sets. When you succeed, you can again progress by adding a 3rd set (set 3) of 5 reps followed by 7 sets of 4 reps.

Thanks for reading! Talk soon, homies! ✌️