Vanquish Newsletter May 18,2026

Vanquish Newsletter

Week 10: Test Week is Here

We’ve officially reached a big milestone in the Medusa Cycle—Test Week.

This week is your opportunity to see your progress in action as we build to new one-rep maxes in the Back Squat, Deadlift, and Bench Press, all while setting your body up for success heading into Murph next Monday.

The focus is simple:


Show up. Stay present. Compete with yourself.

This isn’t about perfection—it’s about effort, intention, and trusting the work you’ve put in over the past 9 weeks.

What to Expect This Week

Monday: Find a heavy Bench Press single, then jump into a challenging upper body workout.

Tuesday: Build to a Back Squat max, followed by a barbell conditioning piece that tests your form under fatigue.

Wednesday: A longer, steady-paced workout to keep you moving and recovering between heavy days.

Thursday: Focus on Hang Snatch skill work paired with a fast-paced interval workout.

Friday: Finish strong with a Deadlift 1RM, then a short, powerful posterior chain burner.

Saturday: Partner workout designed to challenge grip, core, and teamwork.

Your Focus This Week

Prioritize recovery. The reset and quality movement matter more than ever.

Stay consistent. You don’t need to feel amazing to make progress—just show up and do the work.

Think ahead to Murph. Every smart decision you make this week sets you up for a better performance next Monday.

Trust your training. Move well. Push when it counts. And remember—
progress isn’t just measured in PRs, but in how you show up.

 🇺🇸 MURPH IS COMING — CLAIM YOUR HEAT 🇺🇸

One of the biggest, most electric days of the year at Vanquish is almost here—and now it’s time to lock in your spot. Grab your crew, sign up in Wodify, and get ready to throw down.

📅 5/25
⏰ Heats at 7, 8, and 9am (reserve your spot in Wodify now)
👧 Kids Heat at 10am

🔥 All levels welcome — Murph is meant to be shared. Scale as needed and show up ready to give your best.

👨‍👩‍👧 Parents: Sign your kids up using the link and be sure to complete the waiver (included in the form).

🥗 Potluck to follow — bring something, hang out, and celebrate with the community

Big energy. Big effort. Big community.
Let’s pack the house 💪

Don’t Train Around It—Fix It and Keep Moving

That nagging shoulder. Those cranky knees. Tight hips that just won’t loosen up.

Sound familiar?

Good news—you don’t have to just “deal with it.”

At Innovate Sports Medicine, Lara (your on-site Athletic Trainer + Gym Manager) will figure out what’s actually going on, treat the issue, and give you a clear, simple plan so you can keep training instead of sitting out.

This isn’t about quick patches or guessing games. It’s about real answers, smart treatment, and keeping you in the gym doing what you love.

If something’s been bothering you, now’s the time to handle it 💪

MAKE AN APPOINTMENT WITH LARA

What’s Assisting Your Lifting Game — Your Brain

When most people think about getting stronger, they think about building muscle. But that’s only part of the story.

Research shows that a huge piece of strength—at any age—comes from your nervous system. As you train, your body gets better at recruiting muscle, firing more efficiently, and coordinating movement. In simple terms, your brain gets better at telling your muscles what to do.

Even in older adults, strength gains still happen. Maybe not always at the same rate as younger athletes, but the improvements are real—and much of that progress comes from these neurological adaptations, not just muscle growth.

👉 Want to dive deeper into the research? 

What does that mean for you?

Getting stronger isn’t just about adding size. It’s about training your body to use what it already has, better.

It also means this:
Weakness isn’t something you have to accept with age.

The body is incredibly adaptable when it’s given the right stimulus. Progressive loading, challenging workouts, and consistent effort all signal your system to improve—and it responds.

So whether you’re chasing a PR or just looking to feel stronger in your everyday life, remember:
your strength is trainable, and your potential doesn’t have an expiration date.

Show up. Put in the work. Let’s go. 💥