The annual CF818 total is this Saturday starting at 10:00 A.M. sharp. You will have 30 minutes to establish a 1 Rep Max for Squat, Press, and Deadlift in that order. I will be completely honest with you, there is nothing you can do between now and then to get stronger, the hay is in the barn so to speak, but there are certainly some things you can do that will seriously affect your performance in a negative way. In this post I will cover what not to do this week and how to mentally prepare for, and approach the lifts.
The best thing you can do is to establish your opening weight for each lift, but tomorrow is really your only window. Lifting anything heavy after tomorrow is a great way to ruin your total by compromising your ability to recover. So for those of you that will be off work tomorrow, come in during the morning open gym hours and work up to a heavy squat, deadlift and press. I know that will be difficult for most of you because it’s Christmas Eve, but that is the optimal plan. If you plan to do this, there are some things you need to know. I said to establish an opening weight, that doesn’t mean to max out. Don’t go too heavy, just work up to something challenging.
The absolute worst thing you can do is deadlift anywhere near your 1RM. Maxing out your deadlift should only be done a couple times per year and generally only in competition. Deadlifts are the hardest lift to recover from because they work out your entire body and really tax your posterior chain.
The second worst thing you can do is to change anything about your week leading up to Saturday. I know this will be hard because it’s Christmas week, but going to bed late and eating terrible food will also significantly affect your lifts. This week, especially Friday, you should avoid doing anything strenuous and focus on resting and mobilizing. That doesn’t mean to sit on the couch all day, but pushing yourself on Friday’s workout is a bad idea.
I know this one is getting pretty lengthy so I’ll wrap it up here with a few sentences about how to approach the lifts. You will have 3 attempts to establish your max. The first attempt should be fairly safe. I usually open with my 2RM, it should be a challenging weight, but you should never miss your opener. The opening lift sets the tone for the next two and missing is hard to recover from psychologically. Your second attempt somewhat depends on how the first lift went, but I usually attempt to break a PR by just a few pounds on this attempt. The 3rd attempt is based on the 2nd, If I miss, I’ll go back down a few pounds. If I make it, and it felt easy, I’ll shoot for the stars and try to take a nice jump up.
The most important thing on the day of the total is the mental game. You need to approach each lift with the fury of 1000 suns. Don’t get so pumped up that you change the mechanics of the lift, but getting little angry is probably a good idea. Have some fun. I love total days, I’m like a kid on Christmas morning. Watching all your hard work come to a roaring culmination is a lot of fun. I can’t wait to see all of you lift on Saturday. If you have any questions, feel free to ask me anytime.
Lastly, we will be offering 15% off any CF818 gear or supplements from the new and improved Pro Shop, and personal training sessions with any of the coaches.
The best Christmas present ever, Ilya Ilyin, 2 time Olympic Gold Medalist, snatching in a CF818 shirt.
12 days of Christmas:
1 handstand push up
2 front squats (155/105)
3 kb swing (70/53, USA)
4 lateral burpees
5 toes to bar
6 push ups
7 wall ball (20/14)
8 power cleans (155/105)
9 jumping lunges
10 double unders
11 medball sit up tosses (20/14)
12 db snatch (50/30)
*like the song (1, 2-1, 3-2-1, 4-3-2-1, etc)
Posted by Tyler