Warmup: 500 M Row, Squat and OH prep/mobility...
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Strength/Testing:
1 Rep Max Effort Back Squat
1 Rep Max Effort Shoulder Press
1 Rep Max Effort Deadlift
Multiple warmup sets before your three attempts at a one rep max. Once you get past 70% of your previous 1 RM...go to singles only. For those of you that maxed at the end of the last strength cycle, you should have #'s written down that you attempted to get your last 1 rep max. These #'s should guide you as to what you use. If you're newer or one of the numerous brand new members...you won't be 1 rep maxing tomorrow. You'll be getting a 3 or 5 rep max that we'll use to calculate an estimated 1 RM.
Your first of 3 lifts should be somewhere around 85 - 90% of your previous, TRUE 1RM. Your 2nd lift should be 5 to 10 #'s more than your previous 1 RM. Your 3rd attempt/lift is a bonus. If you think you have more in you...go up another 5 to 10#'s. Look up your #'s now and get a solid idea of what you want to hit tomorrow.
For example...here's how I went about my previous 1 Rep Max Back Squat attempt back on 06/28/2013.
Barbell X 5, 115 X 5, 145 X 5, 205 X 3, 245 X 1, 275 X 1, (Previous 1 rep max was 300 so my first attempt at a max was) 305, that felt easy so I went up to 315, that felt easy and I went for 325 on my last attempt and was successful. I went for a 5# PR on my first lift simply because I just knew that I had gotten a lot stronger in my back squat. You may or may not feel the same tomorrow.
Once you get to your last three lifts on BACK SQUAT...ASK FOR SPOTTERS. No, that's not a suggestion. That's an order. Notice as well that that was plural. 1 person watching for depth and 1 person on each side of the barbell ready to help you out of the hole if you get stuck.
On Strict Press...I want to see strict lockout and of course NO LEG assistance. No, not even a little bit. It's not a push press.
On Deadlift...shoulders have to finish behind the bar and hips completely open.
Keep in mind that there is no $ in this. Be smart...there's always tomorrow. Not everyone is gonna PR. There are many factors involved. How well have you been fueling your workouts? How well have you been sleeping? How much pre and post workout care have you been giving your muscles (mashing/mobility/stretching)? Myself for example...for obvious reasons the past two months...I'd have to answer "poorly" to all three of those questions and further to say I wasn't consistent. I had to miss many workouts.
Get as much sleep as you possibly can tonight. Arrive early tomorrow to warmup/prep well. For the 5 AM crew...I'll be there by 4:45 to give you plenty of time to get ready. Back Squat should take the longest. By the time you've gotten through Strict Press, you should be more than warmed up for Deadlifts. That doesn't mean you dive right into a max attempt though.
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On tap for Tuesday is "Cindy." Go back to 7/9/13 and see how quickly you got through 10 rounds of her. The last time we did a full 20 minute "Cindy" was April 9th.
"Cindy" 20 Minute AMRAP
5 pullups
10 pushups
15 airsquats
----------------
Strength/Testing:
1 Rep Max Effort Back Squat
1 Rep Max Effort Shoulder Press
1 Rep Max Effort Deadlift
Multiple warmup sets before your three attempts at a one rep max. Once you get past 70% of your previous 1 RM...go to singles only. For those of you that maxed at the end of the last strength cycle, you should have #'s written down that you attempted to get your last 1 rep max. These #'s should guide you as to what you use. If you're newer or one of the numerous brand new members...you won't be 1 rep maxing tomorrow. You'll be getting a 3 or 5 rep max that we'll use to calculate an estimated 1 RM.
Your first of 3 lifts should be somewhere around 85 - 90% of your previous, TRUE 1RM. Your 2nd lift should be 5 to 10 #'s more than your previous 1 RM. Your 3rd attempt/lift is a bonus. If you think you have more in you...go up another 5 to 10#'s. Look up your #'s now and get a solid idea of what you want to hit tomorrow.
For example...here's how I went about my previous 1 Rep Max Back Squat attempt back on 06/28/2013.
Barbell X 5, 115 X 5, 145 X 5, 205 X 3, 245 X 1, 275 X 1, (Previous 1 rep max was 300 so my first attempt at a max was) 305, that felt easy so I went up to 315, that felt easy and I went for 325 on my last attempt and was successful. I went for a 5# PR on my first lift simply because I just knew that I had gotten a lot stronger in my back squat. You may or may not feel the same tomorrow.
Once you get to your last three lifts on BACK SQUAT...ASK FOR SPOTTERS. No, that's not a suggestion. That's an order. Notice as well that that was plural. 1 person watching for depth and 1 person on each side of the barbell ready to help you out of the hole if you get stuck.
On Strict Press...I want to see strict lockout and of course NO LEG assistance. No, not even a little bit. It's not a push press.
On Deadlift...shoulders have to finish behind the bar and hips completely open.
Keep in mind that there is no $ in this. Be smart...there's always tomorrow. Not everyone is gonna PR. There are many factors involved. How well have you been fueling your workouts? How well have you been sleeping? How much pre and post workout care have you been giving your muscles (mashing/mobility/stretching)? Myself for example...for obvious reasons the past two months...I'd have to answer "poorly" to all three of those questions and further to say I wasn't consistent. I had to miss many workouts.
Get as much sleep as you possibly can tonight. Arrive early tomorrow to warmup/prep well. For the 5 AM crew...I'll be there by 4:45 to give you plenty of time to get ready. Back Squat should take the longest. By the time you've gotten through Strict Press, you should be more than warmed up for Deadlifts. That doesn't mean you dive right into a max attempt though.
------------
On tap for Tuesday is "Cindy." Go back to 7/9/13 and see how quickly you got through 10 rounds of her. The last time we did a full 20 minute "Cindy" was April 9th.
"Cindy" 20 Minute AMRAP
5 pullups
10 pushups
15 airsquats
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