Coach Jason here..

(I get wordy, so feel free to skip down to the bolded bullet points for the exec summary.)

It’s a wonderful day to be an Old Cityzen, as we’ve just started a brand-new powerlifting cycle. If you do it right, the results will change you. You’ll be stronger than ever. I promise.

But, for this promise to be realized, it’s incredibly important for you to understand the why and how of our method. In fact, what distinguishes CrossFit from other hour long “classes,” is an excruciatingly well-defined method. We train for a goal, and don’t just exercise on a whim.

I started off by saying “new cycle,” but really, it’s an old cycle. Very old. The most important exercises for developing strength never change. The foundational principles of this powerlifting cycle have been used by strong men and women for a 100+ years to get strong. Barbells are primary: squat, bench, deadlift, push press. And we’ll do them EVERY WEEK. Common sense teaches us that a deadlift and squat can’t improve if you don’t squat and deadlift every week. Would you get a better tan if you only went outside every 4 weeks? Probably not.

Frequency is crucial, but isn’t sufficient alone for strength. Consider another example: If you held your breath for 30 seconds every day for a month, do you think you’ll be able to hold your breath for much longer than 30 seconds? Nope. You’ve got to add a few seconds every single day.

Here’s the point: doing these barbell lifts every day forever isn’t enough to get strong. They are classic and time tested, but they’re just a movement. THE METHOD is even more important: progressive overload. The first principle of lifting weights, and improving in literally anything, is progressive overload. It has been used literally forever, whether people realize it or not. Stress, adaptation, stress, adaptation, and into infinity…

Consider the story of the ancient Greek Olympic Champion Milo: one day, a small calf was born near Milo’s home. Milo decided to grab the calf, hoist him on top of his shoulders and then walk a bit. As you might have heard, Milo snatched that little cow EVERY DAY. As the calf grew larger, Milo grew stronger. Eventually he was snatching and yoke carrying a full-grown bull.

Dude, you’re rambling. What the hell are we talking about here?

Did you put more weight on the bar than you did last time? If you didn’t, you won’t get any stronger. Progressive overload is the first principle of meeting your goals. Strength or otherwise.

With that in mind, here are the details of our upcoming cycle:

–Hypertrophy: The first 4 weeks focus on building to higher and higher reps. High reps are good for many reasons, including hypertrophy, ie, building muscle mass. Most excellent strength cycles start with a high rep period.

–Work to Heavy X: After the first 4 weeks, we’ll move to lower reps. As you work to a heavy 5 or work to heavy 3… ask yourself: What would Milo do? He would probably lift a heavier bull than he did the day before.

–I tried real hard, but I couldn’t lift the weight. Absolutely ok. Talk to the coach on duty, check the form, and try again next time. Sometimes it’s just not your day. But that doesn’t change the fact that lifting progressively heavier weight is the only way to improve. Try, and try again. Don’t be hard on yourself if you missed… you probably just stayed out too late last night, or maybe didn’t eat enough protein. Doing 135# over and over will not make 135# easier. 135# isn’t easy until 225# is hard.

–Deadlift Focus: Our “double” strength days this cycle are dedicated to the deadlift. One heavy set (or two), then several “speed sets.” This is the only movement we’ll do that has percentages. Everything else will be the aforementioned “Work to Heavy X.” Usually percentages represent a fraction of your 1 RM… the most weight you can possibly move in a given lift. With our deadlift cycle, we’re a instead working off a GOAL WEIGHT. So, put down Instagram and Facebook for a second, right now, and decide what your goal is. If you don’t have any idea, adding 35# to your 1 RM is good idea. Much over that is too aggressive.

-Wait, I have no idea what my 1 RM is. Step 1, show up at Saturday or Sunday open gym. Step 2, tell a coach what your plan is. Step 3, with perfect form, deadlift a scary weight.

-I know what my 1 RM is, but it’s probably meaningless because I’ve only been lifting for 3 months. That’s a very wise statement, and you’re probably right. In this case, you’re working to the heaviest set you can. And then speed sets are at the given percentage of that lift. Example, let’s say that the deadlift day says: “1×2 @ 75% (goal weight) and then 3×3 @ 65%.” Your day will then look like: 1×2 @ as heavy as possible, and then 3×3 @65% of the weight you hit during the first set.

I hope this helps you understand a bit more about yourself, and a bit more about getting strong at Old City. If I can leave you with anything, it’s the idea that we’re training and not exercising. Your goals and your progress are a scheduled event. Not a random whim. Keep track and beat your old numbers whenever possible. Take this to heart, and your successes in the gym will be a thousand times greater than those who don’t.

Let us know what questions you have, and let’s eat some barbells for dinner.

All of my love,

Coach Jason