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@dbarred has been training at SF Iron for about 1.5 years and has a background in competitive diving. He is a very determined individual and consistently displays his high work ethic every time he trains with us. His current PRs are a 345 lb squat, 410 lb deadlift, and 255 lb bench. 📸: @sjsiebert
It's been a while since we've featured our wonderful facility! SF Iron is equipped with 9 full squat racks and 3 platforms, along with plenty of floor space to deadlift on. We have a collection of Rogue power and weightlifting bars including B&R, Bella 2.0, and deadlift bars, as well as 15LB training bars and a safety squat bar. We also carry a set of 15KG and 20KG bars for your olympic weightlifting needs. We have full sets of iron and bumper plates, as well as KG plates. We have two forms of cardio equipment including a C2 Rowing Erg, and an Assault bike. We also have a collection of accessory tools such as resistance bands, kettlebells, shoulder saver pads, foam rollers and an ab wheel. While you’re lifting, we have cubby space to store your belongings, two changing rooms, a restroom, and a water dispenser for your convenience. If you’d like to drop in and check the gym out, we have open gym hours M-F 1:00pm-4:00pm, Saturdays 10:00am-4:00pm, and Sundays 10:00am-2:00pm. If you have any questions about the facility, feel free to send us a DM!
“You may find yourself living in a shotgun shack And you may find yourself in another part of the world And you may find yourself behind the wheel of a large automobile You may find yourself in a beautiful house, with a beautiful wife You may ask yourself, ‘Well, how did I get here?’ ” ….. BEEPBEEPBEEPBEEP. Time to squat again. Let’s chat a little bit about how long you should rest between sets. Depending on what the goal of the training you’re doing is, rest time varies. Generally speaking though, when the goal is strength, you ideally want to be taking enough rest time to recover as much as you can from set-to-set, while not taking so much time to the point where you fully “cool down” between sets. It’s important to also note that “complete recovery” between sets is not the goal. So, how can you tell what is too short and what is too long? That last part is ultimately up to you, but here is a quick guideline that can be used for RPE training: • Warm-up sets: “Load it, lift it. Don't sit down" • RPE 7 or less = 3 min rest • RPE 8 = 4 min rest • RPE 9 or above = 5 min rest Whether you scroll instagram, chat with your lifting buddy, think about what you’re going to eat later for dinner, or space out to the Talking Heads (for those of you who got lost to the quoted lyrics that kicked off this post), you should always be aware of how much rest you’re taking. Timers are very useful and always recommended for this. What do you do in between sets?
He’s the classiest barber you’ve ever met. He trains before the sun comes up and enjoys 3-13 cups of coffee per day. He enjoys cooking and spending quality time with his pug, Elly. And most impressively to some, he recently joined the 400lb squat club! Adam (aka Heater) has been training with Matt (@emteeb2032) for a year and a half and has worked hard to overcome some back issues he had when he first began lifting at SF Iron. He consistently comes in and works hard week after week, missing an average of about one training session per year. He is an exemplary trainee, never fails to put a smile on other’s faces, and in our humble opinion, has the best deadlift face!
Anthropometry is defined by Merriam-Webster as “the study of human body measurements especially on a comparative basis”. Though we may not think about our body’s anthropometry every day, it certainly gets accentuated when put into different positions underneath or over a barbell. Not everyone’s squat, bench press, or deadlift is going to look the same, and some people may be able to get more range of motion in certain variations. Does that mean that if you see someone high bar squatting, or sumo deadlifting they’re doing it wrong, or getting less out of the exercise? Not in the least. The goal is to get the most amount of muscle mass through the longest most effective range of motion, and that most effective range of motion may be different person-to-person. A good program includes consideration for what is best for each individual lifter depending on many factors including how that person is built.
Pride is in the air in San Francisco and we here at SF Iron take pride in every single person in our community. We are a safe space, a year round ally, and an all around welcoming place for anyone who wants to get strong! If you’re wondering how you can support your LGBTQ+ community, it’s not too late to donate to @pullforpride. It’s been amazing to watch what @womensstrengthcoalition has been able to achieve these past few years, and we look forward to seeing and supporting their future endeavors! We wish everyone a fun and safe Pride weekend! Artwork by @anitadoodles #sfiron #strengthforall #lgbtq #lgbtqpride #powerlifting #squat #bench #deadlift"
SF Iron is hiring! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We are looking for a new strength coach to join our evening crew. If you or anyone you know might be interested in coaching in a gym that supports your continued development, focuses on small group training sessions, and is located centrally in San Francisco, send them our way! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link is in our bio with details and our application. Please share widely!
#Repost @sjsiebert ・・・ I call this one... “Sarah Smile” - Inspired by the 1975 Hall & Oates hit single, except my Sarah has an “H” and she doesn’t smile because someone tells her to, she smiles before, during, and after every lift. Sarah is another client of mine who is the type of person who is fun for a coach because she’s got all of the intrinsic drive. She wants to be the strongest, meanest (though she is one of the nicest people you’ll meet, ask anyone), leanest, you name it. And so that means she comes in each day ready to work and also puts in the important work outside of the gym. Plus, she does it all not only with a smile, but arguably the most spectacularly eye-catching lifting shoes in the gym.
Coach Matt @emteeb2032 competed at a USAPL meet in Santa Cruz over the weekend. He totaled 715 kg (1576 lb) to qualify for USAPL National Championships that are taking place later in the year. . First slide 275 kg (606 lb) squat. Second slide 287.5 kg (633.8 lb) deadlift. . Congratulations on a great meet Matt!
Coach Sam @sjsiebert with a very strong 340 deadlift! 💪🏽🔥 @sf_iron #strengthforall #SFiron #deadlift