Ring Dips or Close DB Bench Press
Strict Ring Dips
4 x 6-12 Strict, 1 x Max Reps
No tempo this week but use full a full range of motion and CONTROL. Keep these tight. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Kipping is allowed on the max rep set. Rest as needed between sets. Goal is to add total reps each week by increasing the reps on the sets across and/or the max set.
Close DB Bench Press
4 x 6-12, 1 x Max Reps
No tempo this week but use a full range of motion and CONTROL. Stay tight and keep elbows in close to mimic the bottom of a dip. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Goal is to go heavier than last week and/or add reps. If you've been hanging around 12 reps still, then definitely go heavier.
Post work to comments.
Exposure 7 of 8
15 Power Cleans 115/80
9 Push Presses 115/80
6 Ring Muscle-Ups
15 Power Cleans 115/80
12 Push Presses 115/80
9 Chest-to-Bar Pull-Ups
Post time and Rx to comments.
- Todd C. is moving! Come see him off at his going away party this Friday after Open Gym at Three's (on Douglass). All are invited!
My First Powerlifting Meet: The Good, The Bad, and The (Sometimes) Ugly
By Camille Cruz
Editor's Note: Bethany E., Francesca R., Adele R., and Cam C. recently traveled to the City of Brotherly Love to represent CFSBK in the USA Powerlifting-sanctioned Philadelphia Freedom Championship. Today we're very pleased to bring you a report from Cam. Enjoy!
If you told the 16-year-old, non-athletic version of me or the 2.5 years ago version of me, fresh out of a CFSBK Foundations class, that I would be competing in a USAPL meet, they would look at the present version of me as if I had three heads.
Today, a couple of months after Iron Maidens, I competed in my first officially sanctioned powerlifting meet in Philly, and it was quite an experience. I got red-lighted a few times on Squats and Deadlifts for technical rather than physical failure, which I am ok with. I was able to get a number on the board for all my lifts, matched a PR for bench, and hit within 90-95% of my 1-rep maxes on all lifts. I actually would have matched a PR on my 1-RM if it wasn't for a technical issue, too, so I will take that as a good thing.
While I didn't hit 100% across the board, go 9 for 9, or place and was frustrated at times (honestly some tears were shed here and there), I had fun, and I don't regret it ONE BIT!!! I pushed myself physically and emotionally to my limits, and I really need that sometimes. Many great points were made in Coach Fox's blog article "Why Compete?". Please read it! It's great and super informative.
I plan to use the things I was red-lighted for as a training tool. I know what I need to get better with and what to watch out for with my lifts. It was good to walk away from this meet with this newfound knowledge.
A few things you need to know to for lifting meets (some of you ladies may remember this from Iron Maidens):
1. Have a Plan A and Plan B attempts for your lifts.
2. In the case of Powerlifting meets: LISTEN TO THOSE CUES! Also, be prepared with the numbers of your rack heights. This is where I got thrown off on my first Squat attempt.
4. Get plenty of rest.
5. Bring plenty of snacks and meals!!! There's a lot of waiting around.
6. Sometimes the stars align and everything feels beautiful with all of your lifts, and sometimes it feels like garbage. That is ok!!! Do not let this to discourage your further training!
7. Have Fun!!
I am going to be honest here (and it's also a no duh): competing in a meet is SUPER nerve racking. You have factors such as traveling to another state or city, lifting in front of complete strangers at a completely different gym, and being judged by random people whose personalities you don't know. I know you might be thinking that could make you steer clear of competing at a meet, but as someone who is somewhat a nervous person to begin with, I promise that being pushed out of my comfort zone is not a bad thing by any means.
Thank you to Adele M., Bethany E., and Francesca R. for all the camaraderie through all of this (and congrats on their wins!), Margie and Jeremy for their support and words, and to Michael C. and Michele K. for cheering us on!!! Obviously big, big thanks to CFSBK for your support and kind words for all of us!
Yesterday's Whiteboard: Snatch Balance | Squats, Run
Two Hour Marathon: Can It Be Done? NY Times