Underground Strength Challenge 2010

Thanks to Luke and Jake Beggs for the solid design above. We had the Inaugural Strength Challenge at the Underground Fitness Center last night. Participants were weighed in and then attempted one repetition maxes on squat, bench, and deadlift. Each participant was allowed three attempts for all three lifts. Then each person then could see how many FULL bench press repetitions they could accomplish with their bodyweight. The last event was a grip test for MAN HANDS with 315lbs on our fat bar with a double overhand grip.

We had the following 11 competitors: Clay Brady, Mike Spitnale, Luke Beggs, Andrew Lewis, Rob Sinnott, Luke Ranta, Tyler Brewer, Brett Borders, Jake Beggs, Derrick Bellmann, and Nic Norwood. Here are the results (all weights are in pounds):

Heaviest Lifts

Squat

Luke Beggs 480

Rob Sinnott 445

Tyler Brewer 410

Bench

Rob Sinnott 375

Jake Beggs 345

Luke Beggs 320

Deadlift

Luke Beggs 525

Tyler Brewer 505

Brett Borders 505

Jake Beggs 495

Heaviest Total

Luke Beggs 1325

Rob Sinnott 1295

Jake Beggs 1225

Strongest Pound-for-pound- compared weight lifted to competitor's bodyweight

Squat

Luke Beggs 242%

Tyler Brewer 212%

Jake Beggs 207%

Bench

Jake Beggs 186%

Nic Norwood 179%

Rob Sinnott 163%

Deadlift

Clay Brady 274%

Jake Beggs 267%

Luke Beggs and Nic Norwood 265%

Highest Percentage Total

Luke Beggs 669%

Jake Beggs 660%

Nic Norwood 644%

Most Bench Press Repetitions with Bodyweight

Nic Norwood 27 reps at 140lbs

Jake Beggs 25 reps at 185lbs

Luke Beggs (200lbs) and Rob Sinnott (230lbs) tied with 17 reps each

MAN-HANDS GRIP

Luke Beggs 33.62 seconds

Tyler Brewer 27.3 seconds

Rob Sinnott 24.9 seconds

Awesome event, a bunch of Personal Records (PR) were made!!!!!!!!!! Thanks to every one that came out.

2-a-days??? YOU CRAZY?!

Morning Workout- completed with Nic Norwood

5 minute jog on treadmill (no incline, 6.5mph)

snatch - using 25lbs as "big plate" so I have to explode from lower to the ground. This should help with my hip mobility and assist on deadlift days in getting into the starting position

85 x3

135 3x5

Clean- really focusing on a good catch

135 3x5

after the last set of 5 reps I did 5 reps of hang clean. The weight isn't difficult, but I don't want to increase the weight too soon and just go back to "muscle-ing" up the weight. I am currently focusing on form.

Treadmill interval

Speed Incline Time
3.0 15% 3 min
6.5 8% 1 1/2 min
9.0 3% 45 seconds

After that round, I changed the middle section time interval to 45 secs and the last section to 9.5mph and 0% for the second and third rounds.

*Wait 2 hours- I made sure to get 64oz of water, two apples, a multi-vitamin, a can of green beans, and some protein in before my resistance training*
RT done with Andrew Lewis

Barbell Flat Bench
135x10
185x10
235x 6
285x 3
315 5,4,3,3 ---> move'n along, got a couple more reps than last week. the last was going well until my left hammy cramped

275x8

DB Incline bench
95's 8,8,8, then 8 & rested for 20 seconds and got 0, haha . so i knocked out 9 wide pushups

Superset: Seated DB lateral raises and tricep rope pushdowns

DB lateral raises
30's x10
35's 8,8,8

Tricep rope p/d
150 2x15
140 2x15

Seated upward cable flies
80's x12
85's 1x10,12

Close grip bench
185 x12
225 x 7, 5

Deadlift and PT eval with Nic Norwood

I put my personal trainers through semesterly evaluations on approach, exercises selection, demonstration, programming, etc. Today I was able to work with Nic Norwood, who has set 6 national records, 4 still standing, through USAPL and has competed in 7 national competitions. He was able to help me some with my deadlift form, and given his experience, a great source for info.

Being such an accomplished powerlifter, I was expecting to deadlift with him... so I wore my dealift'n shoes

Some highlites from the session were:

1) Be patient with the pull. It isn't like squat where you can go in there and zip through it. You have to set up and drive at the right time.

2) Shoulders and head up first

3) Release your grip with one hand once the weight is on the floor after each rep to make sure you aren't bouncing the weight

Excellent pointers... I also got another cue from a video I watched this weekend... make sure your shoulders start in front of the bar when the weight is on the floor.... it really helped me get in the correct position.

T-nation also did an article with Andy Bolton http://bit.ly/43Ojdk who has pulled over 1000lbs TWICE... 1003 and 1008lbs... completely inhuman. I listened to Alwyn Cosgrove's interview with Mike Boyle (http://bit.ly/RVBGn) about the state of the fitness industry and something that stuck out was to "the essence of getting better is to be around people better than yourself."

Of course I would listen when these three individuals either spoke with me or wrote an article... it would be crazy not to. I'm going to get stronger, what are you going to do???