Ring Dips or Close DB Bench Press
Performance
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.
Fitness
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
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Performance
3 RFT:
15 Power Cleans 115/80
9 Push Presses 115/80
6 Ring Muscle-Ups
Fitness
3 RFT:
15 Power Cleans 115/80
12 Push Presses 115/80
9 Chest-to-Bar Pull-Ups
Post time and Rx to comments.
The Front Squat: Everybody’s doing it, so you should too! | Photo by Thomas H.
- 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!
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Yesterday’s Whiteboard: Snatch Balance | Squats, Run
Two Hour Marathon: Can It Be Done? NY Times
6am with Erik (Nick) Peterson and the fabulous Melo
Dips kept to sets of 8 and 14 for the rep out. Definitely not a max effort but still probably too much before the WOD.
WOD 17:08 Rx
Cleans: 14-1, 7-5-3, 11-3-1
Push Press: 9, 4-5, 9
Muscle ups: 2-2-2, 2-2-1-1, all singles
Round 1 and 3 were great for cleans and push press. Sort of fell apart in the second round. First time back on the rings in a while and it showed. Really enjoyed this one.
6am with Nick + Melo
Dips in sets of 6. Could have repped out more, but wanted to save some for WOD.
WOD 10:33 fitness Rx
Cleans: 14-1, 8-6-1, 6-5-3-1,
Push Press: 8-4, 8-4, 8-4
C2B pull ups: all singles
Enjoyed this one more than I thought. Would have been a burner if I could string together C2B pullups, but as it was they gave me enough rest to come back to the barbell quickly. Probably should have pushed for more unbroken.
Open Gym at 7 AM
HBBSQ paused 155x3x4. Felt moderately difficult.
Bench (football bar) 100x5x3. I was all excited to get back to the regular bar, but it turned out to hurt a bit last week, so back to football I go. Everything moved well but I need to remind myself that it's a different exercise when I get annoyed that this weight, which would feel super light on a regular barbell, feels like work on the football bar.
Kroc rows 40x10x3/side.
One week out from Murph…oh god…
Cam, thanks for sharing.
6am w/ Nick and Melo.
Dips: 4×8, skipped the rep out.
Metcon: 12:08 Rx. Power cleans: 6-5-4, straight into push press 5-4, then 3-3 muscle ups rep scheme. Last 3 muscle ups were broken up to 1-2. Forearms lit up very quickly. Rests were probably longer than really necessary. However, no box for the muscle ups– so had to control my descent to avoid the rings flying all over the place and forced me to jump up for all reps.
Awesome write-up Cam!! It was so much fun training with you and sharing the platform.
Nice write up Cam and congrats to all the strong ladies who competed!
6am with NickLo
Dips 9-9-9-7 and 7 on the rep out. Knowing what was coming in the wod prevented me from giving 100%.
Performance wod 11:34 with jumping muscle ups
Cleans 7-7-1, 7-6-2, 7-6-2
Push press 5-4 all rounds
Jumping muscle ups were jumping muscle ups
Had to be careful how low I caught the muscle ups. Couldn't do any more full depth dips by the end.
Love this report from Cam. Thanks again for writing it!
Cam is the best. Love this write-up. Love you!
OG
Bench Press (Wendler 3 week)
45 x 5, 75 x 5, 105 x 3, 120 x 3, 135 x 6 (rep-out)
Press
57 x 10 x 5
'Jerry'
Run 1 mile
Row 2K
Run 1 mile
25:14
First mile in 8:10, 2K in 8:37. Was happy to move. Wrist is banged up and this seemed like something I could do alone and it was a beautiful day for it.
Cool write-up Cam!- nice job all at the event.
Noon with Nick and Mr. Fox.
db bench press @ 4x12x40# max out set @16. Felt good all the way through
Metcon in 9:52 @65# and banded strict pullups.
Ugh- disorganized and squirrelly.
Couldn't get the bar onto my shoulders for the cleans.Need some work on these.
Pullups were a mess.
Cashed out with 3 rounds of 15 hollow rocks.
8am @ Flagship in San Francisco
Deadlift: 3-3-3-2-2 (all resetting / no touch-and-go)
185×3 / 225×3 / 275×3 / 295×2 / 305×2 (PR)
Having done all tng this cycle, resetting felt a little weird. 305 for a double is 5# up from my last tested 1RM. Excited to test again.
Metcon in 8:04
10-9-8-7-6-5-4-3-2-1
– Front Squats @ 135
– Pullups
Did this at 95#. Was going to do 115#, but they were pretty adamant about staying below 50% of a 1RM. I was happy to oblige after a weekend of muchas cervezas. FSQ all unbroken. Pullups unbroken, less the rounds of 8-7-6. Good Murph practice.
Awesome write-up Cam! Congrats on an amazing job to all the ladies!
Close DB Bench Press: 40# x 8 x 3, then 6 reps for the last two sets. Could have had more if I had a bit more rest.
WOD: 9:23 at Rx weight, but with regular kipping pull-ups instead of C2B.
Cleans: 14-1, 5-5-4-1, 5-5-4-1
Push Press: 8-4 for all three rounds
Pul-ups: 3-3-3, 3-2-2-2, 3-2-2-2
Happy I was able to keep the same rep scheme for all of the push presses. Maybe could have gone unbroken, but decided with pull-ups ahead that breaking it up would be the better option.
Go Cam!
10:30am
Snatch HS (80/85/90%x1) x2
Worked up to a miss at 80kg and a make at 76kg. Not a great day of snatches.
C&J (70/75/80%x1+1) x2
82, 88, 94kg
These felt good. Last jerk was the best.
BSQ (78%x3x6)
117.5kg
Felt good.
this sinus infection is STILL kicking my ass. it is gross, inconvenient, and a total gainz-killer 🙁
instead of coming into the gym to take class or do the very exciting and multi-faceted programming i had in mind… I popped a couple aleve and did this:
2 mile run with penny, then 10 min recover, stretch
Not For Time:
100 push ups
50 pistols, alternating
did everything in sets of 10 in an unhurried, steady pace
7:30 with Ro and DO
DB bench press: upgraded to 40s this week! 6-6-6-5-7 on the rep out. I'm still not really using my feet here, oops.
Threw in a few assisted ring dips with DO and matador dips for fun. I think I'm fairly close to a ring dip finally.
WOD with 73# and regular kipping pull ups in 9:59. I dislike push presses.
3×15 hollow rocks.
1 mile run for time in 7:17. Not terrible post workout I suppose.