Re-print of 1st. newsletter.

Many of you have seen this. Instead of a newsletter, I will be posting many times per week with updates and news etc. Feel free to contribute anything you deem noteworthy.



The Official DRSS Newsletter Volume 1, Issue 1


This is the beginning issue of a monthly newsletter which will contain information, tips, tricks and inspiration all directed toward improving your health, strength and performance (all of which tie together quite well).
The first thing I’d like to mention is water intake. It’s damn hot out if you hadn’t noticed and I find very few people either know how water they need or they know but are unwilling to go through the "trouble" to drink enough.
All of us exercise right? Even on cool, dry non-workout days, we should be consuming as much as a gallon of water per day. It’s not a coincidence that sufferers of kidney stones are told to double or triple water intake. Minerals need to be flushed efficiently from the kidneys and that doesn’t happen without plenty of fluids. I think most of us are plain ole’ lucky we don’t get ‘stones more often or at all. Anyway, DRINK MORE! If you pee anything but CLEAR, you need more water. Give me one week of the "One Gallon Per Day" routine and tell me how you feel. No doubt you’ll feel less joint pain and your skin will be tighter and you’ll actually be LESS bloated as your body will excrete that which it has in ample supply. (that sounded like I know what I’m talking about!).
I want to thank all of those who participate in our "Strongman Saturday". Things don’t always go as planned and it can be a bit disorganized sometimes but all in all, it’s been a lot of fun. I’m thinking of mini competitions in a few events like Farmers Walk for distance, Tire Flips for max reps, etc.
I plan on making it more and more interesting with more equipment and hopefully a better venue than a dusty old parking lot. But we make due with what we have right?
I can see I’ll need a larger tire for the guys and the "big" tire should start seeing some "chicks" attacking it soon.
Congratulations go out to Judy W. for three PR’s (Personal Records). One in the Squat (an easy 115x3). One in the Bench Press (95x3). And a whopping 195 in the deadlift! I have a feeling that this is just the beginning for her.
Also, congratulations to Matt for winning a Gold Medal in soccer out in Chicago last week. He played with a torn hamstring and scored some very important goals propelling his team to a first place finish. One of Matt’s goals was a high pass which he knocked in by heading the ball past an awe-struck goal-tender! His soccer team beat out teams from literally all over the globe. This was a BIG event! I’m told there were over 12,000 athletes participating in sports ranging from Soccer to Powerlifting. Good job, Matt!
Kathy R. And Jen W. have been doing some VERY good Overhead Squats lately. Not all of you have done them but you probably will soon as they are a great test of athletic ability. They take a whole bunch of flexibility, strength and balance to do correctly.
I have more PR’s to tell you about so if you don’t see your name here now, you will soon. You all are doing very well and as soon as I check your books and get the numbers, I will write them up. And just so you know, you may actually not even know about a certain PR because I may not have mentioned it.
I have a Highlands Game meet August 5th. This is my first competition and I’m new to it all. Visit stjudehighlandgames.com for a complete description of the events. There will be a write-up in Tuesday, August 1st Patriot Ledger. I know it will give my future workouts a lot more "fire". Having a meet or game or goal in mind while training can give you a whole new brand of intensity while lifting.

Which brings me to our own goal setting. A lot has been written about setting and achieving goals but I contend that it doesn’t happen often enough.
Here’s what Dan John says about the subject; "You know, love or hate the Body for Life thing, but they had a good idea. Twelve weeks: take a photo before and a photo after. You do anything, anything for twelve weeks with the pressure of a photo shoot and you'll improve.
I always tell people that a 37 cent stamp is the best training aid there is in the gym. Fill out the form, write the check, put it in an envelope, slap the stamp on it and show up to compete. It's so simple, but few do it. " And I cannot say it any better. Not everyone will have the same goals. Not all of you will wear a kilt and throw heavy stuff without getting paid. Some may take a picture while others may use the scale (bad idea!). Whatever you need to do in order to get a goal and achieve it, you should "just do it".
It’s too easy to say "I want to get stronger.", "I want to lose weight.", "I want to get in shape". Those are nice things to say but very hard to quantify. Instead of just "getting stronger", pick a lift or two say, bench and squat and work on bringing up those two lifts. Then switch lifts to power cleans and dips and work to hit a new PR. Maybe just being able to DO a solo dip or chin-up will be a goal. So be it. Let’s work together and write down some concrete, doable goals for ourselves and screw New Year’s Resolutions. Let’s act NOW!
I’m putting in an order for Metabolic Drive (formerly know as GROW!). They have raised their price so each tub will cost you $28.00. I will place the order as soon as I get $150.00 worth of orders as well as the money up front. This will expedite the shipping and save a headache or two. If you nee a quality protein (we ALL do) please order at least two so you don’t accidentally run out and start eating junk in place of your shakes!
I have a whole bunch more to write about and the updates should be bi-monthly if not weekly. Anyway, this is it and just as in training we look to improve, this newlwtter will as well!
V1, I1