This week we’re aiming to do Max Effort (1RM) Testing. This will give us a better idea of your strengths/weaknesses going into Individualised Strength Training. The priority lifts are: Back Squat, Press, Deadlift, Snatch, Clean & Jerk. After that, Front Squat, Overhead Squat, Pull Ups, Dips, Bench and 400m run times will be important to test. (I’m sure I’ve left something out above). You can test as many, or as little lifts as you like before the metcons this week, so you can get an idea of where you’re at. The metcons will be kept deliberately short and light so as to minimise interference to recovery.
Workout of the Day:
Max Effort Testing
then:
5 Rounds for time
15 Push Presses (20Kg)
10 Burpees
Eve (and her Hubby) on their wedding day in Italy recently
Self Regulation of Energy Intake – Matt Metzgar
I had better try to get some sleep in this week for the max testing.can you use some of your most recent lifts /numbers for these or do you have to test all of them?
Looking forward to this week and getting tested. Can’t make Monday’s anymore, so see you tomorrow.
Eve – Lovely photo, hope you had a great day.
aye this week should be interesting i’m looking forward to it .
I’m still feeling a bit off but I’ll do some of the 1RM lifting anyway, maybe skip the metcons for another day or two. I’ll do some of the non priority lifts today to get myself back into it after the flu.
For pullups and dips is that max bodyweight reps or weighted 1RM?
Is there a particular order we should do them in to get the best,
I BETTER be able to squat 100kg, might give that a shot tonight. Yeeeeeah BUDDY!!
Congrats to Eve, look fantastic
I’ve been thinking about that one too Tom. The 100kg squat that is. I say you’re grand for it. I’m still hit or miss. Maybe I’ll pull out a WOD2 special on it and nail it.
Derrick,
The order listed above is the order of importance we have as a general rule – however, if you know you suck terribly at one lift over others (ie. a rocking front squat but an awful clean) then next week we’ll be prioritising those lifts.
Tom,
As a hard and fast rule for optimising lifts, I can’t say exactly. Probably testing the olympic lifts first (say tonight or tomorrow) wouldn’t have an adverse effect on your squat/deadlift numbers. But doing the slow lifts first might fatigue you for the Oly-lifts.
I would say there’s lifts you could couple without effecting each other, sat the snatch and the press, for example. Or the deadlift and bench. Again, this could vary wildly depending on who’s doing them.
Eamonn,
Know what you mean about the fatigue, and if you’re still under the weather, we’ll put you on unsolicited abuse detail while the others are metconning it up.
Speaking about being under the weather they have offered everyone in work the flu vaccine. I’m a big girl when it comes to needles, wonder if its worth getting it or if you have a strong immune system should you be grand anyway without it?
I will have a go at the snatch today so,
I’m on nights today and tomorrow so it’ll be Wednesday before I’m down.
Paddy, I’ll preface this by saying that this isn’t medical advice but rather a rehash of what medical professionals have said to me about the vaccine and H1N1 in general.
Pretty much half the world’s population will be infected, I’m pretty sure I’ve already been thanks to my sister and Eamonn. Not everyone will be symptomatic and of those that are not everyone will be of the same severity. In a nutshell, you’ll probably get it but may not get sick and if you do, you may or may not get very sick.
The vaccine will give you a small dose of a live H1N1 virus so your body can immunise itself against it. Live vaccines CAN make you sick as well, I recently got an MMR booster for med school and I was sick for a day or two afterwards.
At the end of the day it’s up to you, your paranoia and how much public interaction your job has (I don’t know what you do). You’ll probably get swine flu anyway so immunisation is probably a good idea. Similarly, if you’re interacting with the public on a day to day basis it’s probably good to be immunised, both for their sake and yours. If you’re worried about how vaccines are a way of controlling your thoughts then I’d probably stick clear of it and go back to making tin-foil hats.
One thing to remember regarding the virus is that you’ll still be carrying it up to 10 days after you feel better so you’re still infectious. You’ll do a million times more good than the vaccine will if you just sterilise your hands after shaking hands with someone or touching your nose or mouth.
Bottom line: Wash your hands and maybe get the vaccine, you’ll probably get sick anyway.
Thanks for the info Dr O’ Leary I might just get the vaccine but I’ll be staying clear of the Eamonn fella.
Staying clear of Eamonn is advised regardless of whether or not there’s a flu epidemic. That’s not so much medical knowledge as just common sense.
True knowledge Bobby. I’m still a weak preformer and suffering but I can’t take sitting around doing nothing for another week waiting to get better. Half the gym are infected at this stage anyway so I don’t feel guilthy about coming down.
Stee: Squat 120, 6:07
Stephen: Squat 145
Jason: Press 55, Pullup 16kg, 7:39
Dale: Squat 140, 6:12
Louise: Squat 60kg, Press 32.5kg, 8:31
Eamonn: Squat 90kg, Press 55kg
Shane 1.0: Squat 80kg, Push Press 50kg, 9:44
Double D: Squat 110kg, Press 57.5kg
Cian: Squat 90kg, Press 50kg
Marianne: Squat 30kgx3, Press 22.5kgx3
Tom: Squat 100kg, Press 55kg
Pat: Squat 140kg, Press 60kg, 5:03
Lisa: Squat 45kgx3, Press 27.5kgx3, 9:26 (15kg)
Sofia: Squat 30kgx3, Press 22.5kg
Paddy: Squat 70×2, Press 40×3, 6:37
Robbie: Squat 90kg, Press 55kg, 7:34
Big Shane: Squat 130kg, Press 55kg
Amy: Deadlift 65kgx2, Press 27.5kg, 7:53 (15kg)
James 5:00
Eve – Giggidy
Congrats Tom on the big 100, nice work. Oh and Eve, you look great.