What is heavy?

For as long as I can remember, the word heavy has been used to describe multiple aspects of my life. I was first exposed to the idea of something being heavy as a child, at what age this word became a part of my vocabulary I honestly can’t remember, but what I do remember is that it was often used to describe me. You see, I grew up as an overweight child.

The thing that some people don’t tell you about growing up overweight is that not only do you have that voice inside your head telling you that you’re overweight, but you have the rest of the world constantly reminding you that you are. I remember I jumping on the scale in school to have my weight measured only to get off as I saw the number roll up past 100kg at the age of 14, I remember kids in the hallway at school would call me ‘fat-ass’ as I walked by, I remember buying all my clothes in the one store that I could find double extra large and triple extra large shirts in, and I remember what it was like when I got on the scale and allowed myself to acknowledge how heavy I had truly gotten when the scale read 155kg/342lbs at the age of 17.

This was me at 125kg, after relapsing and gaining back a lot of the weight from my first journey down the weightloss path.
Bodybuilding was what originally got me hooked on the gym and lifting weights. No, I don’t look like this now.

Fast forward a few years and a couple of bodybuilding competitions and the word heavy was used to describe something else in my life. It was used to describe the amount of weight that I had on the bar when I was lifting. And this is the normal association that we have with heavy, being that heavy is something of great weight which is difficult to lift or move. When it comes to lifting heavy in the gym we can view heavy as being this thing that is both objective; having a specific label put on the load being lifted i.e. 225kg , or subjective; with something being labelled as heavy in regards to an individual’s perception of what heavy is. Heavy, has and always will have some form of weight associated with it. But I think it’s pretty safe to say that heavy doesn’t only begin and end with an objective label of how heavy something actually weighs, it has a subjective component to it too.

At a later point in my life heavy became associated with the amount of weight loaded on the bar.

Fast forward several more years and I’ve come to the realization that heavy can be used to describe so many things. As Elijah Muhammad would put it, it can be used to describe the stressors or other stimulus that we get exposed to from day to day. Heavy, can be used to describe the things that stress you out and weigh you down our feelings, our work load, our family life, our emotions, our mental health, our relationships, and many other things. Heavy can be used to describe the load that each of us carry each and every single day.

Heavy can be used to describe the person who battles depression and anxiety on a daily basis. It can be used to describe the father of two children who works multiple jobs while going to school to get his masters in hopes that he can keep his dream alive. It can be used to describe the person who just lost their partner of 40 years to a battle with cancer. To describe the son who wishes his father would take the time to show him how to fish instead of being stuck in the office every single night, or it can be used to describe the kid who is overweight and would give anything to experience life as a ‘fit and healthy’ individual.

I may not know a lot about heavy, as this is something that can be completely subjective to each of us. But, what I do know is that each and every time we decide to face that load or weight that we have on the bar and lift it we get a little bit stronger and eventually end up being able to handle a heavier load. The same can be said in regards to the rest of our life. Each time we face those the things that weigh us down, stress us out, or that require some of our energy and maintain a positive outlook we end up gaining the strength to handle more.


Coach Kels

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Training for the week:

Day 1

A) Seated Box Jump- 3 x 4 @ 80% of max box jump height @ x,1,1,1

B) Front Squat- 4×5 @ 77.5% @ 1,1,1,1

C) Romanian Deadlift- 4 x 7 @ RPE 8/10 @ 2,1,1,1

D) i) Front Foot Elevated Split Squat- 3 x 8/leg @ RPE 8/10 @ 2,2,1,1

ii) Single Leg Romanian Deadlift- 3 x 8/leg @ RPE 8/10 @ 2,2,1,1

*Notes* Perform the FFESS & SLRD w’ Dumbbells or Kettlebells

E) Hollow Body Hold- 3 x 30s

Day 2

A) i) Bench Press- 4×5 @ 80% @ 2,2,1,1

ii) Pronated Grip Bent Over Barbell Row- 4 x 7 @ RPE 8/10 @ 1,2,2,1

B) i) Alternating Dumbbell Bench Press (neutral grip)- 3 x 8/side @ Rpe 8/10 @ 1,1,1,1

ii) Single Arm Dumbbell Row- 3 x 8/side @ Rpe 8/10 @ 1,2,1,1

C) Structural Work:

I) Alternating Hammer Curls- 3 x 10/side @ Rpe 8/10 @ 1,1,1,1

II) Tricep Press Downs (with rope or band)- 3×10 @ Rpe 8/10 @ 1,2,1,1

III) Side Plank: 3x30s/side

Day 3

A) Sumo Deadlift (reset each rep)- 4x 7 @ 77.5% @ 1,1,1,1

B) Barbell Hip Thrust: 3 x 8 @ Rpe 8/10 @ 1,2,1,1

B) i) Strict Press: 3 x 8 @ 75% @ 0,1,1,1

ii) Pull-Up: 3 x 8 @ Rpe 8/10 @ 1,2,1,1

C) i) Z-Press- 3 x 7 @ 72.5% (of strict press) @ 1,2,2,1

ii) Single arm lat pull down- 3 x 7 @ Rpe 8/10 @ 1,2,1,1