Happy Friday!  Welcome to the Iron Made Gym Newsletter.  Our goal with this production is to share information with our unique community that will help you reach your goals. 

For a while I was going absolutely now where with deadlifting.  It was beyond frustrating.  Researching, reading, experimenting, and asking questions payed off.  Something that has stuck in my head from Westside Barbell concerning the deadlift is to do the opposite of what you normally do.  Prior to the last 3 months I NEVER utilized sumo deadlift.  When I started I struggled to get 315 while my conventional record was 615.  I was shocked.  So I began making changes that I believe lead me to the fast success of hitting 485 max on 10/1/18 and 625 on 11/26/18 (A new lifetime PR).  I found something I was terrible at and addressed the issues.
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I believe the following contributed to a new PR:

-Creating stronger hips along with glute and hamstring activation
      -Achieved by implementing dumbbell swings weekly, box squatting 2” below parallel, and a wide
       variety of stances and elevations of safety bar good mornings
-Changing my max effort chest day to Friday instead of Tuesday
     -This allowed me to come in more recovered physically but also from a central nervous system
      standpoint
-Making a major overhaul to dynamic days
     -For the main lifts (good mornings, squats, deadlifts, and bench) I needed to reduce the weight 
      drastically and increase band tension while focusing on bar speed.  I was so focused on heavy, heavy, 
      heavy that I missed the principle of dynamic day is 50% of your max while moving the bar
      explosively. 
-Implementing speed conventional deadlifts directly after max effort box squat
     -These are only executed when box squat is done prior.  They are 50% of 1RM deadlift and dropped 
      at the top, no eccentric motion is completed.  They are structured 8 x 1 with 30s intervals.

These are the principles which I believe lead to fast success.  I hope you learn from my mistakes, be better than me!

My week structure is the following:
Day 1 – ME Lower
Day 2 – DE Upper
Day 3 – Back/Shoulders/Arms
Day 4 – DE Lower
Day 5 – ME Upper

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We are committed to offering free personal training sessions two times a week, and we promote these via our social media platforms.

Until next time Iron Made Community.

“If you play 30min go all out.  If you play 15min go all out.  If you play 5min go all out.  If you play 1min go all out.  If you don’t get in, go all out being the most vocal person cheering you teammates on.  Coaches will notice.  Make a difference.”  - Coach Mitch

Many Blessings,
Kevin Byers

Happy Friday!  Welcome to the Iron Made Gym Newsletter.  Our goal with this production is to share information with our unique community that will help you reach your goals.

I read a quote today, not sure who it was from, but it went like this “When asked if I am a cup half empty or cup half full kind of person I replied, I am a thankful I have a glass kind of person.”   We sincerely hope you enjoyed spending time with your loved ones this Thanksgiving.  We are so thankful to have you apart of our community!  We look forward to serving you for many years to come.  May you always choose to be thankful for ‘having a glass’.

We are thrilled to offer you three new pieces of equipment. The first item is a prone hamstring curl machine.  The weight stack goes up to 250LB.  The second piece is a plate loaded ab crunch machine.  The third is a standing plate loaded T-bar row machine with close and wide grips.  Thank you to Matt, Joe, and Chuck for helping to move these.  Here are some short clips of our clients using these new pieces. 

Follow us on our social media platforms!  
We are committed to offering free personal training sessions two times a week, and we promote these via our social media platforms.
Until next time Iron Made Community.
“Brain-hack to instant gratitude:  turn your ‘got’ to do… into your ‘get’ to do.  (I get to work out, go to my job, pick up the kid, etc..)” – Jim Kwik
Many Blessings,
Kevin Byers

Happy Friday!  Welcome to the Iron Made Gym Newsletter.  Our goal with this production is to share information with our unique community that will help you reach your goals.

Monday we observed Veterans Day.  We want to take a moment and thank all our service men and women who have served our country.  We remember.  Land of the free because of the brave.  God bless.

Donnie Thompson posted an interesting exercise recently.  It is an air wall squat.  Perform it by facing a wall, having your feet 3” away from it in your box squat position, your face and hands 1” away from the wall, and descend into a squat.  This exercise perfects the squat form and forces you to concentrate on opening your hips on the decent as opposed to pushing your legs forward.  Try it and let us know what you think.  Donnie credits adding 100 pounds to his squat to conducting this exercise 4 times a week at 3 sets of 5.  He reached 1,135 pound squat.

Follow us on our social media platforms!  

We are committed to offering free personal training sessions two times a week, and we promote these via our social media platforms.

Until next time Iron Made Community.

“Thank you for making me so wonderfully complex!  Your workmanship is marvelous—how well I know it.”  Psalm 139:14

Many Blessings,
Kevin Byers

Happy Friday!  Welcome to the Iron Made Gym Newsletter.  Our goal with this production is to share information with our unique community that will help you reach your goals.
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I am completely humbled by the outpouring of love from our Iron Made family in our four walls and in our realm of influence.  Our goal was 20 boxed at $30ea. equaling $600.  We blew those numbers out of the water!!!  We sponsored 35 boxes and had another $135 donated totaling $1,185.  35+ Children will receive Christmas gifts and the message of Jesus Christ because YOU decide to make a difference, from the bottom of my heart, THANK YOU.

I saw a video of a rope cable crunch variation that caught my eye about a month ago.  It included one simple adjustment, placing a basketball size diameter ball on top of your calves while crunching.  To start the exercise, pull the rope down behind your head, then squeeze the ball against your glutes for the duration of the set.  By using this variation it eliminates the possible ‘squatting’ while crunching and keeps constant contraction on your core.  Check out the video here: 

Follow us on our social media platforms!  

We are committed to offering free personal training sessions two times a week, and we promote these via our social media platforms.

Until next time Iron Made Community.

“Ask yourself, how is the worst thing that happened to me actually the best thing that happened to me?” – Tony Robbins
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Many Blessings,
Kevin Byers
 

Happy Friday!  Welcome to the Iron Made Gym Newsletter.  Our goal with this production is to share information with our unique community that will help you reach your goals. 
​
For the past five years+ we have been a part of supporting Westfield Presbyterian Church in an amazing mission of generosity.  Samaritan’s Purse Operation Christmas Child Shoebox Collection.  We have sponsored aprx. 13 children each year!  The recipients are children in underprivileged countries all over the world.  They receive a box filled with useful and fun items for Christmas.  The most important aspect of this project is they are introduced to the good news of Jesus Christ.  

Due to our late start, we are collecting donations to ‘sponsor a shoebox’.  To sponsor a box will be $30.  This covers all the items to fill it and the shipping costs.  Of course you can donate any amount and/or recruit a friend to help sponsor a box.  
We will accept cash, check (make out to Samaritan’s Purse), or contact me to set up credit card payment.

You can watch the history of this project and view details here:  https://video.samaritanspurse.org/25-years-of-operation-christmas-child/

Challenge – let’s sponsor 20 boxes!  (equals $600)

DUE NOVEMBER 7th