WOD 3/2/10

Squat and Bench Press - 1 RM Attempts

You will have 3 attempts ONLY at a new 1 RM in the Squat and Bench Press.

Warm up at 10x50%, 5x75%, 3x90% (of your actual old 1RM) then pick a starting load dependent upon how you felt in the warm ups and GO!

I will have the spreadsheet out from all the lifts we've done to see what it says and where you think you can start according to the 1RM Calculator.

If you hit a new PR and think that's the end, then call it, regardless of which attempt it is. Don't be greedy and go for a higher lift only to fail at it and leave a negative impression on your psyche.

Why only 3 attempts? It's been shown that at maximal loading efforts beyond this attempt range result in decreased muscular and mental efficiency, thereby having a higher potential for injury.

Once we are done, we will work in some MetCon, depending on how the time looks. If you are not at CFC, work on some bodyweight based skills.

Try again...

Push Press - Right & wrong.. Why, what, and how?

Comments

->mgoya

Tuesday March 2nd, 2010 - 8:19 pm

"ok, I didnt realize it was a push press. I would say now that the first pic looks good."

->Brian S

Tuesday March 2nd, 2010 - 1:51 pm

"Okay, if comments are required... pic #1 is good. A vertical drive of the bar is well supported by his frame. So how 'bout a hot babe in the next set?"

->Kaysie from Cameron Park

Tuesday March 2nd, 2010 - 10:45 am

"Pic. 1 looks decent. Elbows should be up just a bit, eh? Pic. 2 he's leaning way too far forward, and hi chin looks like it's resting on the bar...ouch! Pic 3 he's got the gangster lean waaay back. Hard to do with the PVC but the bar should be resting on the shoulders during the set up."

->Buddy Holly from HELL

Tuesday March 2nd, 2010 - 9:32 am

"In the second photo, the trainee’s elbows have dropped and is leaning forward…this is muy mal! Now, if the bar was under load the trainee would fail to make the lift, ultimately dropping the weight in front of him.

In the third photo, the trainee is leaning back. Again, if the bar was under load the trainee would fail to make the lift. In addition to failing to make the lift, the trainee will place an extraordinary amount of pressure on the lower back which could lead to an injury."

->Buddy Holly from HELL

Tuesday March 2nd, 2010 - 9:31 am

"Alright...here we go...

The first photo is by far the best of all three; however, the trainee’s form still needs some improvement. His feet appear to be at a proper angle and width (for proper heel drive), his knees have a nice bend (activation of the quads for the drive), his hips, back and neck are nice and straight (allowing for proper vertical bar path and reduction of stress on the back) all contributing to good form. The only flaw I see is his elbows could be higher allowing the bar to rest higher on the shoulders (high elbows will place the bar in-line/ or on a vertical path with the heels and back which will maximize the efficiency and power output of the lift)."

->THE SCOTT

Tuesday March 2nd, 2010 - 8:39 am

"Wow, "The Scott" is now official "Big Scott" I can't wait to get that the local powerlifting competition setup in the fall. Thanks Ian, you've created a monster!"

->THE SCOTT

Tuesday March 2nd, 2010 - 8:20 am

"Picture #1 is correct. The push press movement should be straight up and down and the shoulder should be in line with the hip. Your hips popping open on the way up from from the dip. As As soon as your hips open up and you get that bar about two inches above your forehead Remember, to move your torso and pull your head back slightly to clear for the bar path. Get your torso under the bar. Then push the your head through once the bar is over your head.

Picture #2 & 3 are incorrect. They show the shoulder way out in front of the hips(2) and the shoulder behind the hips(3). Whether leaning forward or back this can cause lower back strain, loss of power and instability."

->Buddy Holly from HELL

Tuesday March 2nd, 2010 - 8:20 am

"THE SCOTT is famous...or should I say "INFAMOUS"!!!

THE SCOTT is featured on "70's Big"...hitting his PR's. SAVAGE!!!

Take a look... http://www.70sbig.com"

->mgoya

Tuesday March 2nd, 2010 - 6:50 am

"The first picture starting from the lft, his legs are bent, arms position is good. 2nd he is lend over forward, and the 3rd his is extended back way to much"

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