Back squat: 5RM; 2 sets of 5 reps @ 90% (of 5RM)
Halting snatch deadlift (knee): 1 set of 5 reps
The ladies started us off as always. We had Corrine, Kylah, Michelle P., and Uche all competing in their first weightlifting meet, as well as veterans Natalie, Ellyse, Piper, Steph, and Molly. Huge congrats to Corrine, Kylah, Michelle, and Uche for getting up in front of the crowd and lifting heavy weights for the first time! Natalie and Ellyse put on their now routinely impressive performances, both with totals that I'm pretty sure would qualify them for Youth Nationals if this were a sanctioned meet (hint hint)! Uche, Kylah, and Steph brought home the sweet Industrious-style medals for the ladies (awesome work on those Piper!).
The fellas had a tough act to follow after the impressive performances by the ladies, but did not disappoint. We had Josh (Gretch's Gym lifter), Jacob, Claw, KC, Harlow, and Tim all competing in their first meet, in addition to Brian, Tommy, Markie, Tyler, John-Carlos, Steve-o, Hawk, and myself. Again, huge congrats to those first-time lifters, especially Josh for being the only lifter from outside the Industrious community, lifting in his first meet in front of a ton of new faces (and making a PR clean and jerk to boot!). Tim, KC, and Hawk brought home the medals after some impressive performances from everyone. Awesome job everyone!
With another meet in the books, it's time to begin another training cycle. We are focusing especially hard on consistency in the lifts, and of course continuing to get stronger. With the clean and jerk today, we are doing 6 singles with a WORKING WEIGHT. This means that we will take as many warm-up lifts as we need (triples, and doubles, and maybe some singles) to get up to a weight for which we can do for 6 singles with great positioning and technique. We are not going for PRs today, but rather trying to MAKE all 6 attempts, and really iron out any technique or positioning issues. If successful in all 6 attempts this week, we will increase the weight next week. Start conservatively this week, as we want consistent (made) lifts, and consistent progress in the weeks to come. Don't worry, Saturday will be heavy. A good goal to shoot for might be 80-85% this week, but really it's just something you can do with as perfect technique as possible for multiple reps.
With the squats, a "5RM" is a heavy set of 5 for the day. So, not necessarily a true 5-rep max or a try for a new PR. We want to increase the weight on the bar a little (maybe 2 kg or so) every week, so start somewhat conservatively here, and really work on positioning (upright torso, knees out, active glutes, etc.). The volume is what is going to drive progress here, so start conservative this week and give it a chance to work its magic. Again, don't worry, Saturday will be heavy.
With the snatch deadlifts, we are working up to ONE heavy set. The halting snatch deadlift is a positional strength drill. Take the bar from the floor (starting position) to the knee and PAUSE for a 3-count, then take the bar to the hip (power position) and pause again, then lower the bar to the knee again and pause, then back to the floor. That's one rep; we are doing five! Yes, this will be nasty, but will drastically improve your strength off the floor and positioning in the pull. The key here is that the lift exactly mimics the pull in the snatch. Sweep the bar back off the floor by engaging the lats, and keep it close to your body. All levers should be tight (back in full extension, hamstrings screaming at you, etc.). Start light and work your way up. Again, only one heavy set here, since too many of these (or any kind of deadlift in general) will wipe you out and make it tough to recover from.
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