Three 10:00 minute intervals on a running clock:
Run 1 mile
Complete as many shoulder press, 115#/75# as possible with remainder of time.
Run 1 mile
Complete as many push press, 165#/115# as possible with remainder of time.
Run 1 mile
Complete as many jerks, 205#/135# as possible with remainder of time.
Post reps and mile times to BTWB.
We’re going to use another post to brag about one of our athletes, because we know he wouldn’t brag about himself. Kyle gave us the results of his latest powerlifting total after four months of the 5-3-1 cycle. He faithfully comes in at 5:30 every morning, and also puts in extra time working on deficiencies and weaknesses. His results are showing:
Back Squat = 235
Bench Press = 225
Deadlift = 325
Total = 785#
Body Weight = 186#
10/01/2012:
Back Squat = 275
Bench Press = 250
Deadlift = 375
Total = 900#
Body Weight = 177#
The first myth that Kyle’s results dispel is that we become bigger, or bulkier, by lifting heavy weights. Our physique may indeed change, but not for the bulkier. Kyle lost nearly ten pounds over the last four months. Nonetheless, he experienced a 115# increase in his powerlifting total. That’s nearly a 15% increase in absolute strength in four months. Remarkable.
While we’re on the subject, let’s briefly review some benefits of heavy lifting:
1.) We build bone density by stressing them. Osteoporosis is doomed.
2.) We build absolute strength. Stuff that was heavy six months ago doesn’t seem so heavy anymore.
3.) There is a neurogical response; muscle fibers change. By practicing the Olympic Lifts, or simply powerlifting with speed (strength-speed), we can develop fast twitch muscle fibers that change the way our muscles operate. Some of this is determined by genetics, but is doesn’t mean that we aren’t powerless to develop it on our own.
4.) You get a post written about you. WOOTWOOT.
