We'll be finding our one rep max squat, press and deadlift during The Total is this Saturday! We do this event every year in December and it's a great way to see how far your strength has come. If you've done this before you'll know what to expect, but if this is your first rodeo here's what you'll need to know:
The event starts at 10:00 AM sharp! Now, this does not mean that you roll into the gym still groggy from waking up... You'll want to show up a bit early, maybe 20-30 minutes, so that you can stretch and get ready because at 10 we'll hit the ground running.
We will have three 30-minute blocks of time to work up to your maxes, starting first with the squat, then the press, and finishing with the deadlift. The coaches will pair you with people of similar ability on a platform and will be available to help spot and judge lifts. If you are going for a leaderboard position your rep must be viewed and approved by a coach.
Wear weightlifting shoes and a belt if you have them! The increased stability definitely helps increase your top end strength numbers.
Have an idea of where your 1RMs are. We do a lot of strength work in the gym and have tested 1RMs, 2RMs and 5RMs over the course of the year. Knowing what you're capable of really helps you warm-up efficiently and increases your chance of PRing!
As far as warming up goes, you'll want to conserve energy by saving your reps (this is why the point above is so important). Do not waste time and energy performing multiple reps at low weights when you are certain that you can lift something heavier.
As always, ask your coaches if you have any questions!
odd - 2 heavy sandbag mounts (48/40)
even - 5 pull-ups + 15 squats
Posted by Commish