• Chad Gillaspy

Week in Review

Vertical Pulling Goals

Chin-ups and pull-ups are very difficult for men and women. I’ve found working to get one unassisted is a good goal to have to get people to start training instead of just exercising. I’m all for most things that start to get people away from the first move of the day being arm curls, cable flyes, and the like. Definitely not for everybody all the time and not something you can just throw at everyone day one, but for a lot of people it’s a good exercise to work toward.

Why Pull-ups and Chin-ups

Falling Start

This falling start variation is good on it’s own, but I also see this as a possible regression because it seems to be easier to let yourself fall, as well as push down and back longer. Also, having one foot slightly back makes it easier to know which knee needs to drive aggressively first. I’ve seen enough athletes struggle to get the feel for traditional falling starts so this could be money for them to start with.

New Falling Start Variation

Overrated PR’s?

Let me start by saying, I don’t hate PR’s. I just think way too many people chase PR’s at all cost, including newbie lifters that chase them at the expense of getting in reps. The reality is, what gets you to PR’s is getting in a lot of quality reps. I’ll also add that once you have several years of lifting experience and a solid foundation of strength, PR’s become less and less important, given you don’t compete in powerlifting. If you asked me what my maxes are currently in any of the major lifts, I wouldn’t be able to tell you exactly, and it’s okay. What can I tell you for sure is that I have enough strength to do what I want and need to do with my body.

The Importance of Getting Reps

Thanks for reading and have a great week!

P.S. When you’re ready, here’s how I can help.

1. Sign up for training in person or online.

If you’d like to take your training to the next level then lets work together and start setting you up for success. 2. Sign up for nutrition coaching only. Get the time tested nutrition habits to get the nutrition results you are looking for without counting calories. 3. Subscribe to this newsletter to keep getting great content. 4. Better supplements. If you’re tired of navigating through the supplement industry wondering what good supplements actually look like, then you’re in luck, because I’ve got you covered. Use this link ( and coupon code ChadG at checkout to get 20% off for first time customers and double loyalty points for returning customers.

2 views0 comments

Recent Posts

See All

Week in Review on Primers Med balls can be used to improve movement, train the core, improve power in different planes of motion, but more of a hidden gem is how med ball throw

Week in Review on Late Off-season Things starting to ramp up a little bit at Friend Fitness for the basketball athletes as pre-season nears. Putting more time and specificity i

Week in review on I’m a day later than what I usually send these emails, but it’s a holiday so I have an excuse, right? Speaking of the holiday, if you’re reading in the states