Gainsdalf the Whey Posted February 11, 2016 Report Share Posted February 11, 2016 It's time for the first virtual competition of the year: The February Feats of Ferrous Ferocity!Awhile back, forum member Andy Gates came up with the idea that we do a virtual power lifting meet where everyone tests their 1 rep maxes in the big 3, and we compete for bragging rights. It was such fun that we decided to make in an official Nerd Fitness forum activity that we do every 4 months or so.The competition will be held from February 13th through February 28th. During this time, test your 1RM in the powerlifting lifts (squat/bench/deadlift) and/or in the Olympic lifts (snatch/clean and jerk) and post them in the Spreadsheet/Scoreboard. The highest individual and total powerlifting Wilks scores and the highest individual and total Olympic Sinclair scores will receive championship titles to be defended during the next virtual competition . The powerlifting and weightlifting lifts may be done on different days so that people who want to participate in both can put their best foot forward each time, but all powerlifting lifts need to be done in a single session and all weightlifting lifts in a single session according to the rules below.Before you do your attempts, you may enter your name, gender, and a estimate of your body weight in order to sign up and declare your intent to compete. Do not enter any poundages for any lifts until you do them! This sheet is for results, not planning purposes. Just enter the 3 attempts in the attempts columns, not the "best" columns, placing an "x" next to any lifts you fail. The sheet will do the rest of the work.We're using kg, so just multiply by .454 if pounds are your arbitrary mass measurement unit of choice. The sheet includes calculations using the Wilks Formula for the powerlifting section, so we can judge across sex as well as weight. The intent of the Sinclair score the way we are using it is the same, but for weightlifting.Everyone is welcome here, of all classes, abilities, and levels of fitness. This is all for fun and the major reason we track it is so we have a record that you can come back and check your progress against later (ok, and bragging rights). Reporting is all on the honor system, but videos are encouraged!The Prizes:Each individual with the highest individual lift scores will receive a forum title declaring them as the champion of that lift, which must be defended at the next virtual meet in order to be kept.The individuals with the highest weightlifting and powerlifting totals will also receive titles, as well as 1 t-shirt from the NF store.The Defending Champions are:NF Power Lifting Champion- SpezzyNF Squat Champion- SpecialSundaeNF Bench Press Champion- WildrossNF Deadlift Champion- SpezzyNF Weightlifting Champion- NiccoloNF Snatch Champion- NiccoloNF Clean & Jerk Champion- NiccoloPowerlifting Rules:You get three attempts in squat, three attempts in bench press, and three attempts in dead lift, in that order. Standards are page 17-20 of this, but minus the judge participation. You must do all 9 attempts within the same workout. You're doing this on your own, so you're expected to judge yourself. You can also take a video of the attempts and post them here for us to judge (I usually do).The best result from each of the 3 lifts is added to your total. If someone squats 240, 260, and 280, only the 280 is added to their powerlifting total.Weight on the bar can not go down for a given lift, only up. I can not attempt 280, fail, then attempt 240. So pick a weight you know you can do for the first attempt on each lift.You may compete in any of the individual lifts and not do others if desired, but you're BIG 3 total will be 0. There must be at least one successful lift in each of the Big 3 in order to have a qualifying total.Weigh in on the morning of your lifts. This is the weight you use for the competition.Generally the rules details would be IPF RAW, which means no squat or bench suits, no knee wraps; belts and wrist wraps are fine.Weightlifting RulesWeightlifting competition runs in the same fashion as a powerlifting competition. You get three attempts to establish a max snatch then three attempts to establish a max clean & jerk. Again similar to powerlifting, the weight on the bar can not decrease but you can repeat a weight after a missed first or second attempt.All lifts must be performed from the ground - no hang or blocks - and the lifter must demonstrate control with the barbell fixed motionless overhead before safely dropping the barbell. Some of the other rules directly correlate to executing the lifts safely so here's a few automatic "red lights".No part of the lifter, other than their feet, can come into contact with the platform at any time.The bar can not make any contact with the head or neck (other than the front rack during the clean). See also: no egregious press outs.During the clean the elbows may not contact the lifters knees or legs.Costume rules should follow the raw powerlifting guidelines.Complete weightlifting rules can be found HERE.Tips & FAQ: This will be updated as questions are askedUSE A SPOTTER AND OTHER SAFETY PRECAUTIONS- We don't want anyone getting hurt. Use a spotter, preferably 2 (one on the each end of the bar) and safety bars on squats and a spotter on bench.Take long breaks between attempts of the same lift so that you take each lift fresh.Lift order is squat attempt 1, squat attempt 2, squat attempt 3, bench attempt 1, bench attempt 2, bench attempt 3, DL attempt 1, DL attempt 2, DL attempt 3Take a weight on the 1st attempt on each lift as something you know you can get, such as what you can typically do for 3. and go from there to ensure you post a total.Especially if this is your first time, chose weights you are confident in and try to complete all 9 attempts. This will help build confidence for future lifts and competitions.If you participate in an organized competition within 2 weeks of either end of the competition dates, we will generally let you count those weights for this competition. For example, the lifts at Camp Nerd Fitness this past weekend will work and can be entered as your attempts. Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
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