It was once explained to me that in weightlifting there are 3 disciplines. They are:
- Lifting something off the ground
- Lifting something over one's head
- Lifting something for time and or distance
All other lifting, I was informed, is supplemental to the above. That being the case, most of the workouts you will find here, have that concept in mind. To design a successful workout that has components of the big 3, it is a must to know the current strength limits of the lifter...that and it's kinda cool to know your 1Rep Max.
The three lifts of American power lifting meets are squat, bench press and deadlift. We are using the squat military press and deadlift based on the Crossfit Total which can be found at http://www.crossfit.com/.
So today, we did 1RM of 3 lifts...
Squat, Military Press and Deadlift.
Warm-up/Skills:
Do 3 light (just the bar) warm-up sets of each exercise x 10-15 reps
Workout:
To get the 1RM we will follow our usual 1RM scheme (e.g. 5 reps, 5 reps, 3 reps, 1 rep, 1 rep, 1 rep, max). Do that scheme for each exercise. post results and or questions to comments.
2 comments:
so the 5x5 rep program is based on 85 of 1RM. All 5 working sets are at this weight? And each time you do this lift, you increase the weight slightly?
Yes, that's the goal. if you get all 5 with good form, i say we move the weight up slightly for the next 5x5 workout.
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