Intro

Its been a massive fortnight at powersports. We've been working hard on getting the gym ready for the unofficial 3rd December openning. We must apologise that the newsletter was delayed a week neither of us have sat down long enough to boot a laptop let alone answer emails or create a good newsletter.

This fortnights content is all about the club, we have a few pictures of the club in our members section and then we discuss bench jargon and how to big bench with Glen Stewart a S&C coach who will frequent the club providing us with 15+ years of strength and conditioning experience. In nutrition we talk about Zinc and I for one have added it in to my intake routine.

Train hard, be relentless.

We love feedback - website@powersportsclub.com.au

MemberTalk - Club Setup

We've managed to take a few piccies while we were creating the facility. Some racks, benches and dumbells still to come but we're close now. Please send us some feedback on how the gym looks and what you'd like to see theres so much more on order we're not quite sure where everything is going to fit.

Nutrition - ZINC

By Marnie Cannon Bsc.N

Zinc is part of more than 100 enzymes within the human body. Its heavily involved in protein structure and critical for making new cells in the body including muscle. Aside from Zinc being a cell building mineral it has been shown to aid in maintaining testosterone hormone levels and hinders cortisol, the stress hormone involved in muscle breakdown!. 

Intake:

• Daily should be 12-16 mg (Overdosing Zinc can be toxic)
  

Where to get it from:

• If your going with supplements ZMA before bed is the most suitable form (Read the label use as directed)
• Naturally Zinc is found in beef, lamb, liver, eggs and raw oysters. Vegetarians take note your missing out on the richest sources of Zinc in your diet. Bran has around 8mg per 100grams of Zinc so this is the next best vegatarian alternative.

Training - Bench Press Tech Talk

By Glen Stewart

This newsletter we figured it best to get rolling with some tech talk jargon you'll here thrown around at PowerSports. Here’s a list of some benching terminology and what they mean to your bench:

Tucking

When bench pressing we need to tuck our elbows into our sides on the descent. This takes some of the tension out of the chest and allows you to touch the bar at one of the highest points of your body. Even though you’re tucking your elbows in, you still need to keep the bar directly over your elbows for stability and pressing power.
Flaring (the opposite of tucking):

On the ascent of the lift, you need to flare the elbows back out to increase the tension on the chest. This takes advantage of elastic recoil in the benching muscles.

Lockout

This is simply the completion of the lift. This should happen with the elbows out and over the highest point of your torso. This allows for more muscle and pressing power from chest/tri (NOT delt) involvement and the ability to lockout heavier weight.

Chopping

Chopping is when you allow the bar to get behind your elbows during the descent of the lift and hit higher on your body than at the sweet spot (highest point of the torso). When you press, the natural tendency of the bar path is back on to your throat. Your ability to complete the lift technically is compromised.

Dumping

Dumping is when you allow the bar to drift toward your feet too much on the descent of the lift and it gets in front of your elbows (usually happens when you’re struggling to touch a weight). This will either end in a stalled lift or the weight will crush your stomach.

Reaching

Reaching is when you try to touch the bar on the descent by pushing your heels down, squeezing your butt cheeks together, and pushing your stomach up to meet the bar. You shorten the range of motion, which allows you to touch a heavier weight. This is a good thing!

Howto - Big Bench 101

• Plant your feet like you mean it & drive toward your traps!
• Heels flat
• Squeeze your glutes
• Tight arch in lower back
• Shorten space between tailbone & shoulder blades
• Squeeze shoulder blades together – tight!
• Drive traps & head firmly into bench
• Push torso high toward ceiling
• “Bend & Tear” the bar apart
• Hold your breath
• Actively PULL the bar straight down.
• Press yourself away from the bar, hard into the bench.
• Push the bar straight up with your WHOLE body, especially feet, traps & head
• DO NOT follow the bar with your eyes…this will cause your head to lift off the bench

Everyone’s goal (I would imagine) is to lift the most weight possible, which necessitates using the most efficient body position and technique possible. Proper form, which includes tucking, flaring, and reaching as well as proper lockout, will allow you to do this. Once you learn the motions and the feel, you’ll exceed even your own expectations.