Unionfitness Accessibility Statement

Unionfitness is committed to facilitating the accessibility and usability of its website, unionfitness.com,for everyone. unionfitness aims to comply with all applicable standards, including the World Wide Web Consortium's Web Content Accessibility Guidelines 2.0 up to Level AA (WCAG 2.0 AA). unionfitness is proud of the efforts that we have completed and that are in-progress to ensure that our website is accessible to everyone.

If you experience any difficulty in accessing any part of this website, please feel free to call us at 412-224-5220 or email us at join@unionfitness.com and we will work with you to provide the information or service you seek through an alternate communication method that is accessible for you consistent with applicable law (for example, through telephone support).



Ham’s Comeback

posted on February 7, 2022

As you may already know I injured myself training three weeks ago. While injuries are never fun we all know that bumps and bruises are part of training. I am going to use this opportunity to fix some issues that I have ignored for far too long. While trying to return to training I am going to keep Jared’s words in my head, “In two weeks you will think you are better, then for the next two months you will do something that reminds you that you aren’t” 


I began “working out” the week after my injury (while it appears that my injury is 100% soft tissue, I must be smart in returning). The reason I quoted working out is because there is a big difference between training, and working out. Training has a purpose and is striving towards goals. Working out is aimless and not nearly as focused. To be fair I began this process two weeks ago, and while it seemed aimless it honesty wasn’t. The goal the first two weeks was to move, work on my mobility, and return myself to pain free (mostly) movement. 


Now to begin my training.


Today I will begin my training again. This will be the first time I train with a barbell or any real weight. I will lay out my plan below. Before I do that here are some specifics about the plan. I discussed this with many people to come up with a solid plan. First thing you may notice is that the program looks upside down. I squat last. Curtis had this idea as I will be warmed up and moving better by the time I get to my squats. In addition the only barbell movement I am doing for the next 2-3 weeks is a front squat. Here is the program.


  1. Slider Leg Curl 3×15
  2. Bulgarian Split Squat (31X tempo) 3×8
  3. Chins 3×10
  4. SA Bench with Iso opposite arm 3×10
  5. SA Overhead Press 3×10
  6. SA Row with Iso opposite arm 3×10
  7. Trap Bar Carries 3×20 yards
  8. Front Squat (10 count iso) 3×3-5 


That is it. I will still begin each day with bike 10 minutes and about 15 minutes or rehab/mobility work. Wish me luck as I will be SORE. 


Read More