TJ’s Gym Barbell Club – Workout for Sunday 3/20
Raffle ticket sales have been awesome – so thank you to all who have supported Olivia and BBC with your dollaz. And if you haven’t bought any tickets – go for it! If you haven’t heard what’s up, here it is:
BBC Raffle Sunday April 3rd! Olivia’s going to the National School-Age Weightlifting Championships, June 24-26 in Gainesville, GA, and we’re coming together as a community to MAKE IT HAPPEN! Raffle tickets are $5 (cash only).
We’ve got INOV8s, a men’s and a women’s outfit from Lulu, gift certificates from Peet’s and Sports Basement, and other totally sweet stuff to get in for. You don’t need to be there on the 3rd to win (but definitely try to make it).
Going down along with the raffle:
Clean and Jerk Exhibition: Open to all TJ’s Gymers. Come show your lifting skill in a fun, laid-back atmosphere. No weight to small to be lifted; heck, throw the training discs overhead!
Today’s workout: training our classic lifts, testing the back squat.
We’re not maxing the snatch or C+J, but instead looking for consistency at high intensity. The more often we lift heavy (90%+) weights, the more comfortable and consistent we will become doing so, and the more progress we will make when we test our max lifts. For example, a lifter tests a max snatch and lifts 135 pounds, from a previous best of 120, but it takes 4 attempts to make the weight. Not very consistent; a wobbly gain that is hard to build from. Then in the next two or three weeks of training, our lifter snatches 125 pounds (92%) 8 times, 130 pounds (95%) 3 times, and 135 2 times. No records have been set, but the lifter has made huge progress in consistency; they have built a base. The following week the lifter nails 150 pounds first try. Testing a max is different – we’re just finding out what’s there, not necessarily trying to induce further adaptation. That’s the difference between testing and training.
So here you go:
Snatch – 95% 3 x 1
Clean and Jerk – 90% (of last week’s max) 5 x 2
Back Squat – 3RM