Friday May 13th 2011 it’s time to get after it.
1RM Back Squat
1RM Bench Press
The Weight Classes:
Men: 114#, 123#, 132#, 148#, 165#, 181#, 198#, 220#, 242#, 275#, 276#+
Women: 97#, 105#, 114#, 123#, 132#, 148#, 165#, 181#, 198#, 199#+
-For the first time at the gym we’re going to run this as a weight classed event. So all athletes will weight in (as much or as little cloths as desired, for you sticklers) at the start of class. Don’t stress about this, it’s really not that big of a deal.
-As always quality of movement and range of motion will be front and centre.
-Lifts will be performed in the order listed above.
-Each lifter is given up to 3 attempts at each lift.
-Your attempts cannot descend, meaning if you open your squat at 345# and scratch, your subsequent attempts can only be 345# or greater. This is a better lesson to learn Friday than somewhere else.
-The best single attempt of each of the 3 lifts will be totaled together for a Powerlifting Total.
-Belts and wrist wraps are acceptable lifting equipment.
As with many things Mark Rippetoe’s Wit and Wisdom should come into play on a day like this, specifically:
1. Don’t be stupid: “Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.” To this I will add if you pull a bar from the floor and your back looks like a halloween cats, guess what: You’re done, until you can correct the position.
2. Don’t be greedy: “Learn to recognize the difference between greed and ambition, and be merely ambitious.” Don’t feel to badly about leaving a little on the platform, it gets you fired up to keep training hard, and a 2.5# PR is just that: a PR.
3. Don’t be pig-headed: “It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.”
I’m really looking forward to Friday as I know many of you are as well. For all those who don’t have 1RMs on these lifts this is your chance to get some (consider this a mandatory day). If you know you can’t make Friday, I know that some people are coming in on Thursday night to get it done. We really want to see as many of you as possible get some numbers attached to these lifts. Remember as always, everything can be scaled, modified, and/or adjusted to accommodate: new people, people working through injuries or other issues, pregnancy, etc.