• Only the Best of Equipment from EliteFTS
  • Meet the Owners: Mike & Gina
  • A Different Take on Training
  • Your New Home Away From Home

Tag: women

2-9-15 – Internship at HPF Opened My Eyes

For those of you who did not know, for the last 10 weeks I have been interning at High Performance Fitness shadowing (assignment from my school, Robert Morris University) Mike while he trains his clients. This experience was truly…



6-10-14 – DE Box Squats

Man was I tired after this session. Most DE lower body days are like this. I had a great session of speed box squats taking only 40 second rest periods between sets. I moved on to sumo deads, which felt great, keeping the same short rest periods between sets. Accessories went as planned. Those seated…



6-9-14 – DE Bench w/Bands

Speed bench with bands.. this is another first for me. It was fun. Especially since the weight was so super low (only 45% of my training max) it was extra easy to explode up quickly. I’m quickly learning that incline bench isn’t my strong point. But it’s just something that I need to work at…



6-6-14 – ME Deficit Deadlifts w/Chains

Another great max effort day in the books, but still some things to work on. This is my first time doing conventional deficit deads, although it was only a deficit of a half inch. Oh and here’s a disclaimer: I hate the belt I’m using; it was on so tight (thanks hubby) that it was…



6-5-14 – ME Floor Press w/Chains

Oops. I completely forgot to record this session until the last max single, in which my butt came up anyways, so yea, no video this session. Sorry fans! I felt great after this session because I was able to get 100 lbs up, PLUS two chains (another 40ish pounds at the top), which is much…



6-3-14 – DE Box Squats

Speed day! Working on that GPP! Squats went well. I was also happy to get back to sumo deadlifts again. Felt great getting my hips back down that low. Accessories were great. First time doing seated dumbbell deadlifts. They were a bitch! I will definitely be feeling it in my abductors and glutes, and lower…



5-30-14 – DE Upper Body

Three by three of all three grips! Moved up the weight a little from last week, everything felt great! I got good leg drive for every rep this session. Today was my first time doing Meadows rows and pistol raises, so those were fun……..not! They weren’t that bad, actually. Just something new.

On a side note,…



5-28-14 – ME Reverse Band Squats & Bands Will Make Her Dance

Form. Form. Form. I mean, I’ve definitely seen worse, but my last max single was UGLY!!! I used the red bands today for reverse (assistance) bands for the first time. It was so weird trying to get set up under the bar for warm ups until I got to a plate. Then I felt like…



5-27-14 – ME Incline Bench & Major Glute Bridge LOL

So today was all kinds of messed up for me. But I worked hard, so it ended well. I started out picking my warm up sets and I jumped too high, too quick, then had to back it down a bit. I forgot incline bench is going to be less than flat bench, duh! My…



5-23-14 – DE Conventional Speed Deadlifts

This week, Mike wanted me to finish out dynamic effort lower body on a good note so we could get ready to go heavy next week. Last dynamic effort day just about killed me afterwards. Holy shnikes! Anyways, so I need to work on my speed off the floor, and that’s what we…