WOD 3/4/10
Deadlift and Press - 1 RM Attempts
You will have 3 attempts ONLY at a new 1 RM in the Deadlift and 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. DO NOT LET EGO GET IN THE WAY! BE SMART AND TAKE A NEW PR!
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.
Be on time! These 1RM efforts take up a lot of time and can cut into the next class time. Get there on time, warm up and get started as soon as possible!
Once we are done with the 1RM stuff, we will be taking a break from a structured ME program for a bit to give everyone a rest and change of pace. We will be incorporating barbell work into our MetCon based WOD's on a more regular basis as well as some smaller chunks of ME work.
If you missed your 1RM days this week, you will have to make them up at a later time, but not at the expense of throwing off programming for folks in regular training times. You may be better served by taking care of those missed days by coming on the weekend or making a time to take care of the lifts in between other classes with CFC staff present.
Jon - Regrouping
Comments
"But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done! - Rocky, Rocky VI"
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/cracking_the_rotator_cuff_conundrum"
-Stephen Kaggwa
Well, I attempted to PR on my deads and press yesterday...and I failed miserably. Unfortunately these things happen...so if anyone else experiences this, don't worry...It just means we need to train harder for the next lift!
P.S. Have a treat for the attempt...I had a piece of cake...ummmm, good!"
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For a limited engagement, I’ll be modeling my newly acquired pink “mankini” this Saturday. Ian has generously donated a dancer’s pole for me to utilize during my modeling routine. Any and all donations would greatly be appreciated. All donations will help supply the CFC frig with delicious, thirst quenching BEER!" Posted in WOD 7/26/10
Trent - you're welcome! I agree with you 100%. I actually found it after my return to a strength day this past Tuesday. It felt SO GOOD to sling some weight! That essay was like a mirror to how my soul felt. Yup, it was that deep. I'm glad you dig it! =)" Posted in WOD 7/24/10
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Kaysie- Thank you so much for posting the link to "Iron and the Soul" by Henry Rollins in the forum. A super inspirational and heartfelt essay. I think it eloquently puts words to what most of us feel deep down. For those that have not read it I would definitely recommend you do so.
See you peeps on Monday" Posted in WOD 7/24/10