If you’ve been involved in sports for any extended period of time, chances are you’ve sustained some type of injury. Whether it be minor or major, most people will go through their share of bumps and bruises along the way. This past January, I suffered a substantial glute strain while preparing for an upcoming powerlifting meet. I was around 14 weeks out from the competition, so I knew I had a good amount of time to put some attention towards proper recovery before I resumed my planned training. Over the next few weeks, I focused on doing specific rehab work in order to get myself back into training. I was feeling better each week. I wasn’t perfect, but I knew I was at a good enough point where I could compete, or so I thought. Three weeks out from the meet, I tore my hamstring during what were my final heavy deadlifts of the prep. Needless to say, I was not able to fully compete in the meet.

 

After getting multiple opinions, I decided to take 8 weeks off from any lower body resistance training in order to let the damaged area completely heal. I focused on PT exercises, light stretching, dry needling, and other various recovery modalities. Once I was able to return to training, things felt better, but something still wasn’t right. I swallowed my pride, put my ego aside, and looked for some professional help. After setting up an evaluation with my good friend and Physical Therapist, Jared Caroff, we discovered the underlying causes of my injuries. My right ankle had become locked up from a sprain which I had suffered a few years back. I never took the steps that I should have in order to properly rehab it, so as it healed, it became “locked up.” When this happens, other surrounding areas become at risk for future injury. In this case, that area was the knee joint. So, in order to protect the knee, the body placed more stress on the much larger and stronger hip joint in order to protect the knee. This caused mobility issues at both my right ankle and right hip. My glute stopped firing and my hamstring just couldn’t carry the load on its own anymore.

 

Now that we knew exactly what was going on, it was time to address each area individually and then the system as a whole. The following is a list of stretches and exercises that Jared and I put together, and their importance towards my performance.

 

1. Ankle flossing: Restore movement by increasing ROM, decreasing inflammation, and promoting circulation in the area: Daily (5-7 minutes).
2. Banded ankle distraction: Increase ankle mobility by working through soft tissue and joint restriction: Daily (3-5 minutes).
3. Standing gastroc and soleus stretches: Promote increased ROM and elasticity in areas that were limited in activation: Daily (2-3 minutes)
4. Single leg kettlebell pass: Build strength in the ankle stabilizers and promote ankle stability: 3-4 times per week (2 sets x 10 each hand).
5. Standing and seated calf raise: Promote strength and stability throughout the newly established range of motion: 3-4 times per week (2 sets x 20 reps).
6. Banded hip distraction & “Worlds greatest stretch” : Improve hip and thoracic mobility and focus towards correcting hip impingement: Daily (3-5 minutes).
7. Banded lateral walks w/ high step emphasis: Glute activation, hip stability, and coordination: Daily (2 sets x 10 steps each direction).
8. Copenhagen side plank: Improve adductor strength as well as hip & knee stability: 2-3 times per week (2 sets x 20-30 seconds each).
9. 1 & 1.5 goblet squat: This movement is tying everything together. Focusing on the system properly performing as a whole and establishing the correct movement patterns: 3 times per week (4 sets of 5 reps).

 

Be sure to stop by and ask how this approach could help you reach your goals.

Mornings are sacred to me. Because I work long days and into the evenings, I don’t get a ton of time to decompress at night. I actually do most of my relaxing in the AM, before heading to work and to train. Fun fact: when UF first began, one of my requests was to work the opening shift. I function way better earlier than later. I didn’t get it (but stayed on anyway), and it ended up being a good thing for me.

 

We’ve talked about having routines in previous blogs, and I have my morning ritual fully hashed out:

 

Alarm goes off at 7:30am. I search for my sad dog. Snooze the alarm for 10 minutes of cuddle time. He takes it.

 

Out of bed and into the bathroom at 7:40. Regain my sight (aka contacts in), wash BB slobber off my face.

 

Start my coffee – French press always. Drink a glass of water with a little sea salt and lemon juice. Gotta rehydrate before I start guzzling caffeine.

 

Now that the weather is amazing, head out on the balcony with BB. I’m working through a meditation that lasts anywhere from 10-45 minutes as you build it (if you’re interested, I recently read Dr. Joe Dispenza’s Breaking the Habit of Being Yourself and it has been truly life-changing). Post-meditation, I start on my skincare (Vit C serum), my coffee, and a little reading (I’m re-reading and note-taking Ryan Holliday’s Ego is the Enemy currently). BB cuddles up with me. There’s always a candle going and a breeze and some plants. It’s heavenly.

 

By this time BB is fully awake and ready for his walk. We do a trip around the block, then he gets fed, then he goes back to sleep because he’s old. While he’s sleeping, I take 10 minutes to clean up my apartment. It’s a new habit I’m trying to build.

 

 

Notice no mention of my phone. I use my Amazon Echo for an alarm and keep my phone far away from me overnight. Only after doing some meditating and reading will I pick it up.

 

At this point, it’s time to eat. I’ve written about my low appetite struggles a lot recently and not much has changed. Getting something in me early in the day can sometimes help stoke the appetite fire, so I prioritize eating a delicious breakfast that’s full of both calories and nutrients. For me, it’s avocado toast all day. Every day. Seriously. I do have a special ingredient that I add, so read on:

 

Lindsey’s Special Avocado Toast

The What

• 2 thick slices of good bakery bread (pumpernickel shown here, but usually sourdough)
• 2 eggs
• 1 whole avocado
• 1 tsp horseradish (yes I mean that)
• Squirt of lemon or lime juice
• Avocado oil for frying eggs
• Salt, pepper
• Whatever kind of fruit I have, usually mixed berries

The How

1. Get the bread in the toaster oven.
2. Set a medium pan over medium heat; add your preferred amount of oil for frying the eggs.
3. Halve the avocado, dice it and scoop it out into a small mixing bowl. Add your horseradish, citrus juice, and salt and pepper to taste. Mash it up good. Set aside.
4. Clean and cut your fruit, add to a little bowl.
5. Fry your eggs, try to keep them separated. I do mine over pretty hard because it’s less messy. Cool to your desired level of doneness.
6. When your bread is toasty, plate it and cover it in your avocado mash. It’ll be a lot, this is good.
7. When the eggs are done, put one on each slice of toast.
8. Take to a comfy spot and enjoy with coffee!

The horseradish gives it a kick and helps cut through all the fattiness of the avocado and egg yolks. If you haven’t tried it, I would HIGHLY recommend, just be sure you’re using real horseradish (from the refrigerated section) and not a horseradish sauce.

 

I usually eat at my desk and get started on work. It’s nice to get emails and administrative things out of the way before getting to the gym.

 

After eating, it’s time to get ready to leave. I have a habit of doing my hair and makeup while watching home design and lifestyle videos on YouTube. I let myself indulge in it right before heading out.

 

Once I’m presentable, BB gets another trip outside, then I’m off!

 

Hope this inspires some of you to (1) get a morning routine together and/or (2) to try something weird in your breakfast!

Heat exposure is not a new discovery.  Its benefits of cleansing, recovery, and purification have been recognized for thousands of years and used by many cultures. For the purposes of this article and for familiarity’s sake, we’re going to refer to a specific type of heat exposure: sauna use. The sauna is technically short exposure to high heat that results in hyperthermia. And hyperthermia is just an increase in your body’s core temperature, so don’t be alarmed! The optimal temperature of a sauna is between 175 to 194 degrees Fahrenheit. Exposure time can range from 5-20 minutes.

 

People use saunas for a variety of reasons, but a few of the most common are: increasing blood flow to sore muscles/joints via blood vessel dilation and the delivery of nutrients, stress reduction/relaxation, and for deep sweating to purify, cleanse, and detox the body.

 

I wanted to write this for two reasons.

1. I am constantly engrossed in the many ways we can naturally recover better and potentially increase longevity.
2. I wanted to share my findings in this blog to hopefully give you more tools to add to your routine to aid in both internal and external gym health.

 

FOUR noteworthy benefits of sauna use:

 

Cardiovascular

With sauna use comes many heart health benefits. When sitting in such high temperatures, our body requires the heart to work harder. Physiologically, heart rate increases like it would during a moderate-to-high intensity bout of physical exercise. This in part is due to the rising need for oxygen and blood flow to the skin to aid in the production of sweat. On average, most people lose about 1.1lbs of sweat in the sauna. We are told exercise is good for our heart…but why? Exercise improves arterial compliance. Exercise can aid in blood pressure regulation because of the stretch and relaxation that we progressively overload on the walls of our heart and vessels, as well as improving the efficiency of the left ventricle of the heart, the main driver. Like exercise, the sauna induces these responses. This does not mean you can nix the idea of exercise and just sit in the heat. It does mean that this a great addition to exercise, to further improve longevity, and to help us better handle stress.

 

Cardiovascular disease is the number one driver of death. If we can prevent this through lifestyle and behavior changes (ie. exercise, nutrition, sauna exposure, etc.) then we are one step ahead. In a pilot trial, 20 subjects with diagnosed peripheral artery disease (where the arteries that supply the head and extremities decrease and weaken), were given 50 sauna sessions for 10 weeks. After 10 weeks, the subjects showed improvements in walking, blood flow to the lower extremities, and a reduction in pain levels. [1] This study is one of many that show significant improvements in cardiovascular health from sauna use.

 

*Note: always consult with a doctor if you have any medical condition before introducing your body to high heat exposure.

 

Toxin reduction

Most of us sweat in some capacity. But, many of us do not DEEP sweat. Throughout our daily endeavors, we absorb many toxins in the environment. These toxins are chemicals and naturally-occurring metallic elements known as heavy metals: lead, cadmium, nickel, copper, mercury, and zinc. Studies have measured heavy metal levels in blood, sweat, and urine. Sweat is shown to have higher levels of these toxic elements than the others. Deeply sweating has been shown to get rid of these harmful metals. Sweating has been used for centuries to release chemicals and toxins that we pick up from day to day. So…with that being said, hop in a sauna or find ways to deeply sweat!

 

Cognitive health:

Heat exposure has the potential to be very beneficial for both mental health and cognition. Heat has the propensity to increase brain-derived neurotrophic factor (BDNF), a protein in the brain responsible for the production of new neurons. BDNF is found in parts of the brain such as the cortex, cerebellum, hippocampus, and basal forebrain. For cognitive function, we need both the generation of new neurons as well as optimal blood flow, two things that the sauna has been shown to improve.

 

Two studies exposed subjects to 176 degrees Fahrenheit of sauna heat, both showed a significant increase in norepinephrine levels (hormone/neurotransmitter) as well as an increase in prolactin (the pituitary hormone responsible for myelin growth- faster brain signaling). [2][3] What does this mean? Better focus.

 

Lastly, let’s touch on mental health. Have you ever noticed when leaving a sauna, you feel at ease and euphoric? Sauna use releases beta-endorphins, which are a part of our body’s opioid system. These are the same feel-good endorphins we receive from exercise.

 

Physical activity

As mentioned above, the sauna increases blood vessel dilation as well as the release of endorphins, both needed post-training. Why? Blood vessel dilation is going to improve circulation, delivery of nutrients needed for muscle repair, and a speedy recovery. Have you ever experienced the feeling of “hitting a wall” near the end of your workout? This is because your glycogen stores within your muscles are depleted. Therefore, it’s important to replenish those store. Some of the nutrients we receive via blood are glucose, fatty acids, oxygen, and growth hormones.

 

Sauna use has been shown to increase both growth hormone and heat shock proteins. Two mechanisms in the body for increasing hypertrophy and minimizing the muscular damage following a workout. Not only is this cool news for muscle growth, changing our body composition, and speeding up recovery, but also for preventing muscular atrophy – a result of aging, immobilization, and disease.

 

Another great benefit is heat acclimatization. Sauna use helps our body adapt to heat exposure making exercise more tolerable in high heat environments.

 

So, to recap how sauna use can benefit us in the gym: sauna use can improve heart function, which means better oxygen delivery to our working muscles. The heat exposure helps us improve our thermoregulation. We get an increase in both endogenous growth hormone and heat shock proteins. Plus, sauna use can increase red blood cell production. Another great addition to improve our work capacity.

 

I hope with some of these findings, we not only consider introducing more heat exposure but also, remember how important it is to keep asking how we can improve our body on an entire spectrum and not just gym recovery. If you are not a habitual sauna user, the best way to start is to go in for short 5-10 increments. Take short breaks and listen to your body. Gradually increase the length of heat exposure over time and remember to ALWAYS hydrate!

 

References

1. Tei, Chuwa, Takuro Shinsato, Masaaki Miyata, Takashi Kihara, and Shuichi Hamasaki. Waon Therapy Improves Peripheral Arterial Disease Journal of the American College of Cardiology 50, no. 22 (November 2007): 2169-71. doi: 10.1016/j.jacc.2007.08.025.
2. Hannuksela, Minna L, and Samer Ellahham. “Benefits and risks of sauna bathing” The American Journal of Medicine 110, no. 2 (February 2001): 118-26. doi: 10.1016/s0002-9343(00)00671-9.
3. Laatikainen, T.,L. Salminen, A. Kohvakka, and J. Pettersson. “Response of plasma endorphins, prolactin and catecholamines in women to intense heat in a sauna” European Journal of Applied Physiology and Occupational Physiology 57, no. 1 (1988): 98-102. doi: 10.1007/bf00691246.

If you talk to any coach in the industry for long enough, they’ll tell you they face burn out in their own personal training from time to time.  As coaches, we want to gift our time, energy and attention to the positive changes that are taking place within our clients’ lives.  It’s not uncommon to give so much of yourself to your clients that there isn’t much leftover for your own endeavors.  Sometimes our own training gets set to the side.  My dedication to my clients is unwavering and I wish I could say the same about my training.  But here I am, and I’m accepting that it’s just a phase in my life right now. 

 

So to accommodate the burnout I’m feeling in my training, I switched my focus to full body training days.  This way, if I can only manage to fit in one or two sessions a week at least I’ll hit all the major body parts. I have three days per week programmed and lately I’d call it a great week if I get to all three. C’est la vie, I guess!

 

Below is day 1:

 

A1. Zercher Box Squats 3×6

A2. SL D-Ball Walking Lunge 3x one Turf Length per Leg

B1. Tempo RDL’s [3 sec ecc. 3 sec bottom pause 3 sec top pause] 3×8

B2. Ring Rows 3x 15

C1. Bench Press 3×5

C2. Eccentric Cable High Row 3×8

D1. Pause Leaning Lateral Raise 3×8

D2. Back Ext. Oblique Twist 3x 15

Let me start out by saying that yes, I realize this meal is seasonally inappropriate. I run cold for some reason so when it dropped down to the 50s Sunday evening, I took full advantage and made myself a stew.

I’ve been traveling a lot recently, so haven’t had a ton of time for meal prep. I have a few staples when I’m lazy that I’ll post on here at some point. This weekend I finally had a day to get caught up, so in this log I want to focus on the big piece of chuck I slow roasted.

I’ve been lucky enough to go in on a Butcher Box membership with a friend. It’s a monthly meat delivery service and I cannot recommend it enough! Every order has been full of delicious, ethically sourced meat, and it ends up being WAY more cost effective than what I was doing (going to the Giant Eagle in my neighborhood every other night). I’ve had chicken, pork, and beef from them and have loved every bite.

Since I was chilly and had this piece of chuck sitting in my freezer, I went all out and actually turned my oven on to roast it (and later some broccoli, which is my absolute FAVORITE roasted veggie – all you need for this is to toss that broccoli in a bunch of olive oil, salt, pepper, and garlic powder, then roast for ~20 minutes at 375 deg. F).

For the stew, you’ll need:

A 2-2.5lb beef chuck roast
Avocado oil (or your favorite cooking oil)
5 carrots, cut into large chunks
1 yellow onion, halved
~3 cups of beef stock
A few sprigs of fresh rosemary and thyme (getting Christmas-y in here)
Salt and pepper

To make it:

Let your chuck roast come to room temperature, then pat dry and season all over with at least salt and pepper.
Preheat your oven to 275 deg. F.
Heat your oil of choice in a heavy bottomed pot that’s oven safe and has a lid for later.
Add the halved onion, brown on each side, then remove to a plate.
Add the carrots to the hot oil, browning for 1-2 minutes. Remove to plate.
Add more oil if needed, then sear your roast on both sides. Remove to plate.
Add ~ 1 cup of beef stock (or red wine if you’re fancy) to deglaze the pot. Really scrape all the good brown bits off the bottom. You won’t regret it.
Add the roast back to the pot, and then add your remaining beef stock. It should come about half way up the roast.
Add your carrots and onion, plus some more salt and pepper to taste, and the fresh herbs.
Cover and place in the oven. Roast for ~2.5 hours, depending on your oven.
Pull it out, let it rest for a bit, and enjoy!

We have a rice cooker at work, so I’m eating this on a bed of rice every day. Would also be fantastic with some rosemary and garlic roasted potatoes!

If you’re not weird and cold like me, maybe save this for the fall. It’ll still be good then!

It can be easy to fall into the fitness all-or-nothing trap. It’s either you go hard every single moment at the gym or it’s not worth going at all. It’s either you track and measure every gram of food that goes into your mouth or you splurge for the 30 count Chik-Fil-A nuggets. Then when your “live healthy” plans are ruined and you’re dunking the 30th nugget, you say to yourself “I’ll start fresh on Monday” and then proceed to eat like crap until then. We have all said it. We have all done it. We have all leaned on the excuse of a specific start date for a new habit or routine. Sometimes it is the age-old classic of “I’ll start Monday” or perhaps “New Year, New Me” or even something specific to you like your birthday.

In the weeks leading up to my 35th trip around the sun, I began to make all of these grand plans about my health & wellness yet I find myself waiting until the actual date of my birthday to do anything about them. Ironically, my birthday this year also happens to fall on a Monday. So it got me thinking: why do we wait until Monday to start something??

What IS it about Mondays exactly? It turns out there is actually some empirical research on why we are drawn to Mondays to begin (or break) a habit. But first a little history lesson: the Babylonians were the first to name the days of the week, stemming from planetary bodies. Sunday was named after the sun and Monday was named after….you guessed it, the moon! The Romans, under the rule of Emperor Constantine, established the seven-day week as we know it, designating Sunday and Monday as the beginning of the week (1). So the idea of Monday being the start of the week is really just a social construct, meaning it’s not truly based on any biological or planetary reasoning. Monday is the beginning because Emperor Constantine said so.

Research tells us that there is something a little special and something a little terrible about Mondays though, and it’s not just that we have to return back to work or school for the week either. Statistically more people will have heart attacks, strokes and other negative health events on a Monday compared to any other day of the week. But more people are likely to quit smoking on a Monday and more doctor appointments are scheduled on Mondays than any other day (2). Also anecdotally, Monday just happens to be our busiest day here at Union Fitness. So, despite Monday being a man-made idea, it seems we involuntarily adhere to its “fresh start” or “day to dread” powers. So what does this research mean for us exactly?

Well it’s simple folks– stop giving Monday so much damn power! It doesn’t even deserve it. Monday is a day that might kill you or a day full of potential but either way, a social construct shouldn’t have so much power over your life. YOU are in control, not Emperor Constantine. He’s dead. Begin your “fresh start” on a Thursday or even go crazy, say f- it and start like RIGHT NOW. The point is, the day of the week doesn’t matter. What matters is our mindset. It can be tempting to put off your fresh start until the moment is right. We think that moment will magically happen on Monday morning. But “right” is subjective and time is often arbitrary so chances are it’ll never be just right. You want to start eating healthier? You don’t have to wait until all 30 chicken nuggets are down the hatch and Monday morning rolls around. You can start at chicken nugget #3 or #17 or #29. Believe it or not, there is a middle ground to your health & wellness habits. It doesn’t have to be all or nothing. You don’t have to wait until Monday.

Sources

1) https://www.almanac.com/fact/where-did-the-names-of-the-days

2) https://www.mondaycampaigns.org/about/research/

Training Log: May

 

There’s no “real”, so to speak, training going on right now. There’s no meet in the future that I’m preparing for, no special fitness goals I’m trying to accomplish and no set program that I’m following. My training lately has been whatever feels good.

 

But I am just a few days shy of my 35th birthday and I’m feeling rather nostalgic. As I sit here and reflect upon my life (which I think one often does with an upcoming birthday) I cannot help but feel full of gratitude for the life I have. I have three great kids, an amazingly supportive family, fantastic friends and a fulfilling career. It’s kind of remarkable really to revisit the path that I took to get here to Union Fitness. So for this training log I’m going to talk about how my fitness journey has transformed over the last 35 years.

 

Cue childhood through college where I had no idea exercise existed. I didn’t play any sports, I couldn’t run a mile to save my life and weight training was something that wasn’t even on my radar.

Fitness and anything even remotely related continued to stay off my radar until I moved to California in 2006. I began running partly because California was too beautiful to stay indoors and partly therapeutic. Discovering I had a long dormant competitive gene after my first marathon was definitely one of those game changer moments. I couldn’t get enough.

 

 

So I ran more marathons,

dabbled in yoga,

took hikes to take in the beautiful scenery & climate ,

went rock climbing,

 

and even had a brief stint in golfing.

 

Classic California living continued until 2012 when this happened:

After gaining 80lbs with the twins, struggling with post partum depression and trying to find a way to balance single momhood with getting the pre-baby bod back, my brother-in-law introduced me to CrossFit. We mainly worked out in his garage gym, conveniently located next door to my mom’s house where I was now living in Pittsburgh. He signed me up for my first competition and, to my surprise, I actually won.

 

 

So I got certified to teach CrossFit.

 

 

CrossFit lead me to getting certified to teach Yoga,

 

 

and Olympic Weightlifting.

 

All of which lead me here, to Union Fitness.

 

 

I finally felt like I had found a fitness home after bouncing around teaching from gym to gym and studio to studio. Union Fitness and the people here expanded my brain and my heart more than I ever knew possible. Beyond having the best career and dream job, my personal fitness was reaching an all-time high. And then this happened:

 

 

It’s been a long process of recovery (which I’ve detailed in my previous training logs) but it’s also been an amazing path to new quests, new knowledge and new experiences both personally and professionally. Often times it feels like my whole world is upside down. But sometimes though life is way more fun and fantastic upside down than right side up.

 

 

So, all of this trip down memory lane for one brief takeaway—things change. Things evolve. YOU change. YOU evolve. Don’t ever feel stuck in your training or in your life.

 

I’m excited to see where the next 35 years take me.

I love breakfast, in all forms, for any meal of the day. I love pancakes, waffles, and French toast. Unfortunately I don’t eat those foods every day. I know that there are healthy ways to make these meals, and if you have a solid recipe send it my way but for now every morning I eat four eggs with spinach mixed in and a delicious bowl of fruit.

This morning I had my 4 eggs with spinach, of course, and the chosen fruit for today was mangos. I love eggs and I know a lot of people stay clear of them. I can understand the fear of them since cholesterol is considered all evil. If you do have high cholesterol it’s a good idea to limit them. But there has been a lot of evidence to show that a diet in substantial amount of fiber clears that the excess cholesterol. Fiber actual bind’s to the excess cholesterol in your gut. Not only should the cholesterol be too much of a worry but the yolk of an egg comes with very important fat soluble vitamins, along with my favorite vitamin, Vitamin D. If you love eggs and concerned about your cholesterol I would highly recommend looking up Dr. Eric Serrano and John Meadows. These gentlemen give a lot of advice and science away for free about the benefits of fats.

Now for the fruit, which is hands down my favorite part. My main favorites in the morning are blueberries or mangos. Blueberries and mangos have a fair amount of fiber which is perfect alongside my eggs. Blueberries hold an abundant amount of antioxidants and mangos are a stock pile of vitamin C. If you have the golden ticket, which I call a Costco card, then you have the opportunity to buy huge bags of organic frozen fruit. Everyone has their preference on how they eat their fruit. A fan favorite is in a smoothie but I like it a little different. I actual microwave my fruit (only frozen of course). This might sound gross but if you like pie at all then you might enjoy it too.

And lastly, the spinach is my attempt at forcing myself to eat some sort of dark green leaf twice a day. Mixing spinach in my eggs makes it extremely easy to consume. I have talked about spinach before because I believe it to be one of the best vegetables to eat. It holds Iron, Calcium, Potassium, and Magnesium. Everything that most people in the modern day are lacking in their diet.

I am curious to know who microwaves their frozen fruit, so if you see me walking around the gym and you have tried it, let me know!

These past two weeks have been a treasure when it comes to my bench. Bench, as of right now, is the only lift that I can actually push. So I am diving in head first. If you have read my past training logs, you’ll see that I have tried something very different.

My bench program used to be set up with Tuesday being some sort of rep work or touching heavy weight and my Friday consisted of speed work. While this worked for a while, I have recently felt that I had become stagnant. It was time to mix things up and try something new.

My bench program still has a rep work day on Tuesday but it consists of much more volume and my Fridays are specifically for my weak points. Having a day dedicated only to weak points has brought my bench up faster than I expected. When I last saw my physical therapist we discovered how weak my middle traps are. He recommended more rowing to help build this area. This area creates stabilization during the bench.

This switch has produced two personal records for me.

One day resulting with 260 3 sets x5 reps
And last week giving me 285 2×3

In the next month I will trying to hit some higher weights to really see what the switch has produced.

I would recommend everyone add some sort of rowing every week. Most people need to develop their lower/mid traps. This being said, on your bench day or upper day try some barbell rowing, TRX rowing, cable rowing, or my personal favorite, inverted rows.