Strength Training: New Gear again and 3x 1 RM PR

New Gear:

I figure that I would wait at least 5 weeks before making the decision to purchasing additional gear.  Specifically weight lifting shoes and a weight lifting belt.  I wanted to make sure that this programming was gonna to stick and it wasn't just a temporary whim.

Adidas PowerLift 2.0

Leather Lifting Belt

I did do a poll with the members of ROCK JUNGLE; including coaches on the different type of shoes.  See some of my previous blogs entries.   I did try on a few of them and decided to get these Adidas Power Lift 2.0.   They were on for $119.   I think ideally the Nike Romaleos 2 would had been in my possession if they had them in stock in my size, even with them costing $240.  In the end, I had to decide  how serious I'll be doing this.  The Nike are designed for those who are in competition whereas, I'm more of a rec/weekend warrior lifter.  No regrets at this point for the shoes.

The weight lifting belt; will be come my new best friend when I'm lifting heavy.

Strength Training:

This past week was a bit different with regards to the strength training.  Bryan Yu (strength coach) wanted to do a 1 RM test on some of the SKILLS that we did when we started the program.   So, we had to change the intensity of the training so I had ample amount of rest to prepare.   I think one of the hardest part was coming in on Monday; kept the weight at my top set at 65% of my previous weeks max.   Then I had to scaled back my WOD; cardio component.   It's different as in the past; I would so look forward to the rest.   Whereas this time, it drove me up the wall as I craved the heavier weight that I've been use to for the 7 weeks prior.

So today was the day for my test.  It's a routine test when I think about.  NO different than when we do 1 RM in class.  The only difference is that we are doing 3 different lifts.    Today test were:  BACK SQUAT, BENCH PRESS, and DEADLIFT.

I still have the STRICT PRESS to do; but that will be another day.  I'll probably do that next Monday.

Honestly, I've been curious as how much I can do.  I've seen each week that I'm still adding resistance (weight) to my reps.


The TEST:

I would had thought we would do the DEADLIFT first; but that was not the case.   BACK SQUATS,
BENCH PRESS, with DEADLIFT at the end.   Since DEADLIFT is so taxing on the body; we would leave this to the end.


My RESULTS:

1 RM (rep max):

    BACK SQUAT:   265 lbs

    BENCH PRESS:   190 lbs

    DEADLIFT:   335 lbs *


Increases since starting this program 8 weeks ago:

   Back Squats:  90 lbs
   Bench Press:  65 lbs
   Dead Lift    :  80 lbs;
    * 35 lbs increase from my last known 1 RM back in January.  I suspect that the large difference
       was due to the initial testing back in March was shortly after coming off from injuries.


Thoughts:

I felt good on the DeadLift and trying to keep my ego at bay.  A good part of me wanted higher numbers, but Bryan was concern that I may have taxed myself with the BACK SQUAT and BENCH PRESS prior.   He decided it would be better to be on the safe side than pushing it.

One thing thou, once you hit a weight of 325 lbs; things feel differently.  In the sense that lifting anything above this weight is an eye opener.  You really have to stay focus and concentrate.   All that practice and training on your form, technique comes into play.  Lifting weights (heavy); you can't rush it, don't over think it, stay FOCUS and then do it!

Am I happy with my progress...  I think you can say so.   We had originaly set out some goals for the 3 and 6 month mark.   I can safely say that I've hit my 3 month goals at the 2 month mark.   I'm sure at some point, the gains will slow down.  But until that time, I'll keep the training consistent and follow thru with the program.

As for future 1 RM testing; we probably won't be doing another one for a long while.   We may modify the programming in 30 days depending on the next consult.

For now; I will be entering a DELOAD week.   I'm to drop my weight down to 75% of my new 1 RM  (for my Top Set) when performing my training.  And I'm to keep all the workouts light, including WOD (cardio).   I'll follow Bryan's advice as it has produced positive results for me.

Thanks for reading and remember to stay consistent in your training and tackle one WOD at a time!!