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Power Up

By Sean | In Events and Announcements | on March 26, 2011

REMINDER:  The 9am class is cancelled today as we head to Rancho Cucamonga to cheer on Marcus at the USPLA California State Powerlifting Championship.  However the 10am class is still open!

Many of you may not be familiar with powerlifting and what Marcus has to prepare for.  The California State Powerlifting Championship runs from 0930-1730 today at the Inland Sports Center in Rancho Cucamonga here’s the United States Powerlifting Association (USPLA) rules on the 3 lifts. Marcus will have three attempts to get his heaviest lift in the Back Squat, Bench Press, and Deadlift.  His best lift in each movement will be added to give him his total weight lifted and his total is what scores him compared to other lifters.  The USPLA rules for each lift are as follows:

• The bar shall be held horizontally across the shoulders, hands and fingers gripping the bar, and the top of the bar not more than the thickness of the bar below the outer edge of the shoulders. The hands may be positioned anywhere on the bar inside and/or in contact with the inner collars.
• After removing the bar from the racks, (the lifter may be aided in removal of the bar from the racks by the spotter / loaders ) the lifter must move backwards to establish the starting position. When the lifter is motionless, erect with knees locked, and the bar properly positioned the Chief Referee will give the signal to begin the lift. The signal shall consist of a downward movement of the arm and the audible command “Squat”. Before receiving the signal to “squat” the lifter may make any position adjustments within the rules, without penalty.
• Upon receiving the Chief Referee’s signal the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees. Only one descent attempt is allowed. The attempt is deemed to have commenced when the lifters knees have unlocked. The bar may move from its starting position downwards on the lifters back the thickness / diameter of the bar during the performance of the lift.
• The lifter must recover at will to an upright position with the knees locked. Double bouncing at the bottom of the squat attempt or any downward movement is not permitted. When the lifter is motionless (in the apparent final position) the Chief Referee will give the signal to rack the bar.
• The signal to rack the bar will consist of a backward motion of the arm and the audible command “Rack”. The lifter must then move forward and return the bar to the racks. For reasons of safety the lifter may request the aid of the spotter / loaders in returning the bar to, and replacing it in the racks. The lifter must stay with the bar during this process.

Bench Press
• The lifter must lie on his back with head, shoulders and buttocks in contact with the bench surface. The feet must be flat on the floor. His hands and fingers must grip the bar positioned in the rack stands with a thumbs around grip or a thumbless grip is also allowed along with a reverse grip. This position shall be maintained throughout the lift.
• To achieve firm footing the lifter may use flat surfaced plates or blocks not exceeding 30 cm in total height to build up the surface of the platform.
• After correctly positioning himself, the lifter may enlist the help of the spotter / loaders in removing the bar from the racks. The lift off, if assisted by the spotter / loaders, must be at arms length.
• The spacing of the hands shall not exceed 81 cm measured between the forefingers ( both forefingers must be within the 81 cm marks and the whole of the forefingers must be in contact with the 81 cm marks if maximum grip is used). If in the case of some old injury or anatomically the lifter is unable to grip the bar equally with both hands he must inform the referees prior to lift-off for each attempt and if necessary the bar will be marked accordingly.
• After removing the bar from the racks, with or without the help of the spotter / loaders, the lifter shall show full lockout of both elbows. There is no start signal.
Note: if you have a handoff man – make sure he moves out of the way of the ref so the ref can give the commands.
• The lifter must lower the bar to the chest (the chest, for the purpose of the rule, finishes at the base of the sternum breastbone), hold it motionless on the chest. The referee will then give the signal, “press”. The lifter must then return the bar to arms length with no excessive / immoderate uneven extension of the arms. (slight uneven extension is allowed but is up to the discretion of the referee) When held motionless in this position the audible command “Rack” shall be given together with a backward motion of the arm.

• The lifter shall face the front of the platform with the bar laid horizontally in front of the lifters feet, gripped with an optional grip in both hands and lifted until the lifter is standing erect.
• On completion of the lift the knees shall be locked in a straight position and the shoulders back.
• The Chief Referee’s signal shall consist of a downward movement of the arm and the audible command “Down”. The signal will not be given until the bar is held motionless and the lifter is in the apparent finished position.
• Any raising of the bar or any deliberate attempt to do so will count as an attempt. Once the attempt has begun no downward movement is allowed until the lifter reaches the erect position with the knees locked. If the bar settles as the shoulders come back (slightly downward on completion) this should not be reason to disqualify the lift.

I’d get familiar with these rules if you’re not already as it might come in handy sometime in April…wink, wink.  Have a terrific Saturday Intrepids!

WOD 03.26.11

10 Rounds, Each for Time:
5 Thrusters
10 Pullups
100m Sprint
Rest 1 min between rounds

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

3 Comments to "Power Up"

  • Nik Werre says:

    March 26, 2011 at 7:25 AM -

    Good luck Marcus!! I’m expecting some PRs today!

    Sean how’s the training going man?


  • ChrisG says:

    March 26, 2011 at 8:36 AM -

    Go big Uncle Marcus!

  • Anna says:

    March 26, 2011 at 9:19 AM -

    Good Luck Marcuspedia!!

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