This year’s CPU Nationals is the largest CPU contest to date with over 300 lifters representing all 10 Canadian provinces. With such a large contest, there will be no shortage of entertaining weight class matchups that will put some of Canada’s best lifters head to head; some for the first time. Looking ahead to next weeks contest I will outline the unequipped division battles I am most looking forward to watching!
About the Author: Jessica Benedetto; Arnold Strength Festival Gold Medalist, IPF Bench Press Bronze Medalist, CPU Nationals- Best Female Lifter, CPU Nationals- Best Female Bencher
Since last year, we have seen women’s powerlifting increase in popularity in the country. The raising of Classic division in the CPU/IPF with the first World level competition in 2012 have waked up some women’s mind. In fact, women can be headstrong and powerfull and they have the advantage of flexibility and short range of motion for the most of them. If you are looking to challenge yourself, it could be the beginning of an endless search !
Recently the world of fascia has been exploding with new possibilities and theories. In this blog I will explain some of the simple questions and queries behind fascia.
Fascia has been researched extensively recently, and has been more of a clinical tool then one for the strength athlete to utilize. But with some basic knowledge the strength athlete can understand the power of fascia and help with injury prevention and improve ones performance.
It's been a crazy year, a lot has happened and we all have a lot to be thankful for, but this 2014 is going to be a big year for Bridge City Performance as we plan to bring you regular content. Also Congratulations to Connor Lutz on making the top 20 IPF 2013 Classic Bench Press World Ranking on Wilks points.
Some of the topics we look to cover in the new year
- How to Squat, technique, mobility, accessories
- How to Bench, technique, mobility, accessories
- What is fascia, its lines, and how to fix yourself
- Adding more exercises to the exercise index
- More footage from Connor Lutz, his training, vlogs and more
Stay Strong - BCP
Today December 6th 2013, Connor Lutz competed in the Commonwealth- Oceania Men's Un-Equipped Powerlifting Championships 2013 in Auckland, New Zealand. He is bringing back some hardware and some great totals to Canada.
Here are his Totals
Squat - 250 kg (551lbs)
Bench - World Record 190 kg (419lbs)
Deadlift - 245 kg (540lbs)
Total - 685 kg (1510lbs) Silver Medal
Failure is an issue most of us have to deal with in our lives. Let it be training, school, business or relationships. If you have ever dealt with a failure before, you may understand what I mean when I say Fail Forward.
By: Dr. Alex Mackenzie D.C.
For as long as powerlifting has been around people have been trying to get the edge when pulling heavy weight off the floor. We have seen conventional deadlifting, sumo, hook grip, straps and belts. What's interesting is that the one thing that has been consistent over the years with deadlifting is the position of the belt. Athletes of all sorts have been using belts without actually understanding why they use a belt or where it should be properly placed.
What does the belt do? The belt allows for proper circumferential abdominal and lumbar spine erector muscle pressure to be produced against it. You are going to set up as usual and take in a big breath into your abdomen and contract your core as if someone was to punch you. This will create a brace for your spine when you’re attempting to lift a load near maximal intensity. You are going to feel the belt push back against you which will reinforce that the proper intra-abdominal pressure has been achieved. This is important because you don’t want to cause a disc herniation, or worse, direct trauma to your spine.
By: Dr. Alex Mackenzie
In previous blogs I have talked about the deadlift and its specific areas of faults and problems that could lead to injury. I have also talked about ways to mobilize these areas. But I feel this topic is too important to skip. The hinge is commonly seen in the back during a poorly performed deadlift or a max effort deadlift. Either your back rounds and you grind it out, or you drop the weight in a failed lift.
Hinging is when the back segmentally rounds. This often occurs at the intersections of the spine (L5-S1 or T12-L1). The best way to see where you hinge is to stand in your deadlift position, reach down and try to touch the floor. Often enough you will see your primary hinge, which is due to gravitational pull on the spinal segments and poor mobility at the joint above or below. To test the secondary hinge in the back, it is often necessary to test with weight. Therefore, set up a bar with enough weight (90% of max) so you are able to finish the rep without failing. Meanwhile, while you are doing this rep, have a friend or training partner record the lift.