19 February 2012

Did the Main Page (MP) workout from crossfit.com. This workout was a benchmark workout and used to determine the 1 rep. max (1RM) of the "big three" (Backsquat (BS), Dead-lift (DL), and Push-Press). It is called the "Crossfit Total". This is Mark Rippetoe, famous for Starting Strength.

Results:

Push Press: 165lbs

BackSquat: 305

Deadlift:315

The workout was difficult. I haven't done anything requiring heavy weights in over 6 months. So beginning the workout I was a bit nervous about how I would perform.

Push Press:

The biggest surprise came with push press. I performed a strict press with no (read here very little) bend in the knee. This is the largest weight I have ever put up on push press even when I was training with starting strength. I believe the factors going into this strange result was the fact that during my strength training I focused a lot on bench press and really did the press as an after thought. Despite the greater benefits of the press I was still stuck in the "bro" mentality of a big bench press is worth something. I can trace my feelings about it from when my sister used to make fun of my big arms and little chest in high school. Overall it felt good.

Squat:

I was actually pleased with the result here because I had been getting very strong in the back squat and this was what my 5x5 weight was about 6 months ago. So without training the heave squat I maintained a decent amount of the strength gains. Tammy told me the rep was legit and that I did in fact go down far enough.

Deadlift:

Really disappointed with this lift. I did an easy 315 no problem and so I, stupidly, decided to make a HUGE jump to 395. I thought it would be no problem because of how easy 315 was...it was not easy. It was hard. My lift was shit and my technique crumbled. Tammy said she got nervous that I was going to destroy my back. Thankfully the back is still in tact but I learned a valuable lesson (again) not to try and save the world.