The goal, in addition to practicing the movement and building strength, is to develop a reliable default neuromuscular process so that every time the feet step up to the bar the mind and body shift into gear. It's no different than sinking a free throw or a long putt. Everything, i.e. mind, body, spirit, and stars have to be aligned. The point of this wod was to develop, learn, and deal with the inevitable degradation of the base, the snapping of lines, pullies, and fractured columns. What happens when the crain runs low on fuel, the thick steel cables begin to fray, hooks bend outward, and gears wear down? The maintenance of perfect form requires diligence and attention to every detail, especially when fatigue sets in. I would recommend about 85% of 1RM but no more than 90 due to the wear and tear on the body. Longevity is the ultimate goal.
415 I wanted to do 425 but the thought of 18 reps and lingering soreness stifled my plans. I don't drop weight unless I have to. When competing in powerlifting I don't think we were allowed to drop the weight so that has always stayed with me. It shouldn't be lowered too slowly because this is where frequent injuries occur as it changes the path you took to get the bar up. Rather, it should be followed smartly. These reps were probably lowered to slowly but I had an iron plate on there and didn't want to attract too much attention.
The majority of my day was spent making paper airplanes and discussing the relevance of various other metaphorical objects. Tomorrow I’m sure it’ll be paper mache volcanoes. That’s right, “Instructor Development” (USN 9502). Seeing how I’d recertified my expertise in the theoretical aspects of kinesthetic learning, it was time for practical application.
Executing 18 single repetitions of one particular movement could not have been more educational. I selected 385# as the load for this voyage, ~85% of my 1RM. Manageable at first, time, or lack there of, would eventually change the sea state. I pulled the first six or seven reps in about 15 minutes. Using video to analyze each of the pervious attempts, I was satisfied with my progression and form. Poised for a swift and painless victory, I continued replication without passable rest. This approach angle proved ruinous. I failed on number 12. Retreating to the insertion point, I was forced to assess the options. Jettison some extra gear and finish or find cover and buy time for the reinforcements. Until facing an undertaking of this nature, you lack the appreciation of the physical and mental drain on the body. This workout was an exercise of the mind as much as a corporal feat. When working toward a 3RM or 1RM we make between three and four max effort lifts. Consider the internal preparation and arduous task of breaking that static load from the ground. Now, imagine that process multiplied by 18. Rest was needed, egos kept in check. I finished with my initial load out, the last seven reps taking four times as long as the first.
Regarding descending with the weight. Most powerlifting federation rules require both hands remain on the bar until it reaches the platform. The grey area exists in exactly what is expected in a “controlled” descent. I believe at max effort attempts, your better served with a rapid descent. The physical exertion necessary to lift the weight does not need to be revisited returning it to the ground. As stated above, the risk under fatigue is injury. Remember, it’s the deadlift, not the “vertical decline.”
The goal, in addition to practicing the movement and building strength, is to develop a reliable default neuromuscular process so that every time the feet step up to the bar the mind and body shift into gear. It's no different than sinking a free throw or a long putt. Everything, i.e. mind, body, spirit, and stars have to be aligned. The point of this wod was to develop, learn, and deal with the inevitable degradation of the base, the snapping of lines, pullies, and fractured columns. What happens when the crain runs low on fuel, the thick steel cables begin to fray, hooks bend outward, and gears wear down? The maintenance of perfect form requires diligence and attention to every detail, especially when fatigue sets in. I would recommend about 85% of 1RM but no more than 90 due to the wear and tear on the body. Longevity is the ultimate goal.
ReplyDelete365?
ReplyDeletei noticed that you didn't drop the load from the top during any of the reps. at 85% i would feel like i should. any thoughts on this?
415
ReplyDeleteI wanted to do 425 but the thought of 18 reps and lingering soreness stifled my plans. I don't drop weight unless I have to. When competing in powerlifting I don't think we were allowed to drop the weight so that has always stayed with me. It shouldn't be lowered too slowly because this is where frequent injuries occur as it changes the path you took to get the bar up. Rather, it should be followed smartly. These reps were probably lowered to slowly but I had an iron plate on there and didn't want to attract too much attention.
turbo. 158bw. rx. 385#
ReplyDeleteThe majority of my day was spent making paper airplanes and discussing the relevance of various other metaphorical objects. Tomorrow I’m sure it’ll be paper mache volcanoes. That’s right, “Instructor Development” (USN 9502). Seeing how I’d recertified my expertise in the theoretical aspects of kinesthetic learning, it was time for practical application.
Executing 18 single repetitions of one particular movement could not have been more educational. I selected 385# as the load for this voyage, ~85% of my 1RM. Manageable at first, time, or lack there of, would eventually change the sea state. I pulled the first six or seven reps in about 15 minutes. Using video to analyze each of the pervious attempts, I was satisfied with my progression and form. Poised for a swift and painless victory, I continued replication without passable rest. This approach angle proved ruinous. I failed on number 12. Retreating to the insertion point, I was forced to assess the options. Jettison some extra gear and finish or find cover and buy time for the reinforcements. Until facing an undertaking of this nature, you lack the appreciation of the physical and mental drain on the body. This workout was an exercise of the mind as much as a corporal feat. When working toward a 3RM or 1RM we make between three and four max effort lifts. Consider the internal preparation and arduous task of breaking that static load from the ground. Now, imagine that process multiplied by 18. Rest was needed, egos kept in check. I finished with my initial load out, the last seven reps taking four times as long as the first.
Regarding descending with the weight. Most powerlifting federation rules require both hands remain on the bar until it reaches the platform. The grey area exists in exactly what is expected in a “controlled” descent. I believe at max effort attempts, your better served with a rapid descent. The physical exertion necessary to lift the weight does not need to be revisited returning it to the ground. As stated above, the risk under fatigue is injury. Remember, it’s the deadlift, not the “vertical decline.”