Hope everyone had a wonderful Easter Sunday! Now it’s time to use the extra pounds we put on at the table to add some extra pounds to the barbell. Be safe and hit some new PR’s!
Some things to keep in mind as we head into testing week:
Most of us are members at New Era for some if not all of the following reasons: get in shape, stay in shape, be able to eat what we want and not feel bad about it, lose weight, feel better in life, look better in a swim suit (or naked), the comradery of the community, it’s fun or maybe because we are a tad crazy and enjoy the pain! Whatever your reason may be, as we head into testing week please remember what you’re here for, be very honest with yourself and your expectations. It’s not to be an Olympian. It’s not to be the next Rich Froning. Most of us need to stay healthy and fit and that’s it! So, with that said please please PLEASE DO NOT try to lift more than you can lift safely. It isn’t worth it, there are no pink balloons or trophies at the end of your lift. What we’re looking for from you are clean full range of motion no breaking in the mid-line reps! Example: your 1 RM Deadlift with perfect form is 315. But wait! “I can get 335 with a rounded back!” Don’t care, we want the perfect form 315 to build on. Some rules to keep in mind…
1. Don’t be stupid.
Don’t attempt 1 rep maxes if you’re injured to the extent that a particular lift will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2. Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3. Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. 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.
4. I lost strength because of The Open
This is probably true. Which is why we’re testing and getting accurate numbers. Don’t be too concerned with any loss as it will return fast. If you did it before, you will do it, plus more again.
Number 1 priority is your safety. If you aren’t sure about something please ask a coach.
Shoulder Press x 1 (3 attempts)
Push Press x 1 (3 attempts)
Jerk x 1 (3 attempts)
***The majority of you should have a decent idea what your 1 rep maxes are in each of these lifts. With that knowledge, after the class warm-up take five “practice” attempts to work up in weight. That should look something like this: practice set one- 5 reps @ 40%. Set two- 3 reps @ 50%. Set three- 2 reps @ 60%. Set four- 1 rep @ 70%. Set five- 1 rep @ 80%. From there you have three attepmts to achieve your new 1 rep max. Make sure you record these results somewhere for future use.
***For those of you who don’t have a clue what you’re capable of lifting and have never attempted a 1 rep max in these lifts, please see the five things to keep in mind above. This is the perfect time to figure out your 1RM just make sure you are careful. Start with the bar and work up slowly ensuring your form is perfect as can be.