- Weight: 145.2lb (down 5.2lb), Body Fat: 21.3% (down 1.4%)
- Front Squat: 67.5kg x 1 rep
- Back Squat: 75kg x 1 rep
- Dead lift: 90kg x 1 rep
- Chin-ups - 5.5 reps (so close but not quite 6 full reps!)
What has been interesting so far is that achieving those lifts has come with a bit of a compromise on form, which I have struggled with mentally. The squats have been better looking but goodness that 1 RM for the dead lift was, how to put this, UGLY! Talking to people who lift heavy regularly it seems that this is common practice when trying to achieve a 1 RM, but it got me asking the obvious questions: is this really safe? and should this count as a 1 RM?
Enter Becoming a Supple Leopard by Dr. Kelly Starrett, the latest book, or should I say encyclopedia of all things movement related, that I am reading. Kelly is a physical therapist and one of the first 50 Cross Fit owners who has developed a system of assessing and correcting movement patterns and mobility, which anyone can do. It helps you determine what aspects of your posture or movement are weak links and how to correct them. Kelly highlights that our current paradigm of lifting, heavy or not, is that we are obsessed with prioritizing task completion above everything else. He also mentions that the body is designed for survival so if your body can't accomplish something with good form, it will turn to secondary positions in order to maintain functionality. But here is the rub: you can lift with a rounded back and sit in a chair in a slouched position, until one day you can't. Your body finally gives up and injury or pain occur, but they are after-the-fact signals that you have been doing things incorrectly for eons! Not that I wasn't aware of this before but having someone stress the point got me thinking: do I really want to set myself up for hurt down the road? OR do I want to slow it down, even more, and do things correctly and avoid that altogether? You can probably guess what I decided.....And so I ask all you out there: What approach would you take? And any suggestions? I am always curious about what other gym-goers are doing - let me know!
So I have been humbled into taking yet another new approach to achieving these goals, and that is to NOT increase the weights every week, but rather to increase the reps at those new weights until I achieve 2-3 reps with GOOD form. Garbage reps = Garbage results, as my husband Ty would say. And in the meantime, I will channel my inner leopard :)