Monday 23 June 2008
Strength Test
I did the 'CrossFit Total' and wanted to compare results from the last time I did it ... seven months ago!
Three attempts at a 1-rep max for each of squat, shoulder press and deadlift.
- CrossFit Total
- Back Squat: 130kg, 135kg, 140kg(fail)
- Military Press: 60kg, 65kg, 70kg
- Deadlift: 170kg(fail), 160kg, 165kg
Total 370kg
All exercises must be done with strict form - e.g. hip crease must go below top of knee in the squat, no hint of a 'push' or 'jerk' from the legs with the press and the deadlift must start with the weight on the floor extending to a fully upright position with back arched then return while maintaining good control throughout.
Happy with the squat which I think fairly represents my current 1-RM and the press was 2.5kg better than my previous PR done last Friday :D
However totally embarrassed with the deadlift and on reflection it wasn't wise to schedule this test so soon after all the deadlifting I did two days ago. Couldn't get 170kg more than a few cm off the floor! Pretty much wiped out the increases I made on the other two lifts
So changes since last CFT:
- Squat +10kg
- Press +5kg
- Deadlift -10kg
- Total +5kg
Sometimes I think my squat is pretty weak but then I look around the gym and can honestly say that I squat deeper than anyone else that I've seen there. One guy in the weekend slapped 220kg on the bar then proceeded to "squat" onto a bosu ball that was sitting on a 45cm high box! I think his total range of knee flexure was about 25° - not to mention the fact that the ball gave him some assistance with momentum on the way back up. It's tempting to be critical and wonder what the point of the exercise was, particularly as he looked so unstable even while standing, but maybe I need to do some research on this.
. Attempted some flat dumbbell presses at 38kg but quickly abandoned these for a set at just 32kg. I'm seriously thinking that it's not wise to continue doing any flat pressing in the future. Decline presses are fine, as are shoulder presses.