Search This Blog

Sunday, April 11, 2010

CFT 4-11-10

As part of my warmup I worked on Cossack Squats. Wow I suck at them.


High Bar Back Squat - 295 x 1, 315 x 1, 325 x 1 (+22.5lb PR)
Shoulder Press - 140 x 1, 152.5 x 1 (+2.5lb PR), 155 x f
Deadlift - 385 x 1, 405 x 1, 425 x 1 (+60lb PR)

Total - 902.5 Lightweight baby! My twin came over and lifted with me. Good fun today.

The video: (wfs)

Critique of my lifts ...

Squat - Went deep enough on the 325 squat for it to qualify for the CFT, but not as deep as I'd like to go. Definitely shallower then the 315 squat.

Shoulder Press - Can you say UGLY! Let it get waaay too far out in front of me. Had a lot of lean back. According to the rules of the CFT excessive backward lean of the torso is identified by:

"A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical"

I believe this lift just barely counts. But its so close, I'm not 100%.

Deadlift - Need to work on my set position because its too low. The dynamic start is a carryover from Oly lifting. Probably not the best approach.


Dan said...

studly total bro!!!

You're way too close to be comfortable!

JAK said...

Thanks bro. You were a source of inspiration to be sure. On the squats I came real close to stopping at 315 and being happy with that PR. But because of your 330, I figured I'd try for 325 and I knew if you were there you wouldn't have let me stop at 315. Also you were one of the reasons I knew I had to break the 400 mark on deads.