The 1000lb Club… Now Recruiting
The word ‘strong’ is very subjective. To the untrained individual, a gym-goer bench pressing 200lbs with questionable form may be considered strong, to the guy bench pressing 225lbs he’s either of the mindset that he’s extremely strong, or that he’s weak… envying the mass monsters repping 315lbs as if it were a warm-up.
When you join the 1000lb club, you’re strong,
The 1000lb club requires strength across multiple disciplines, you can’t just be a bench warrior and expect to join the 1000lb club. At the same time, your squat won’t get you across the line into the 1000 pound territory when you’re neglecting your upper body and failing to put up a decent bench press.
So what is the 1000lb club?
In order to join the 1000lb club you’re going to need a combined total of 1000lbs (or 445kg) on your 1 rep maximum squat, deadlift and bench press combined.
“SJ, I’ll never make it into the 1000lb club” – Newbie at the gym
Given consistent effort, discipline, grit and time anyone can make it into the 1000lb club.
You can’t buy your way in, you can’t cheat your way in and you can’t expect to step in the door within your first year of training.
Strength takes time. Anyone can build strength. It’s all about progressive overload implemented over time.
Limited range of motion, half reps and incorrect form? Fuck that.
Just as if you were in a powerlifting competition when it comes to doing your big three and adding up to 1000lbs, its strict form or it doesn’t count.
Power arch is permitted, but participant’s hips and upper back/shoulders MUST stay in contact with the bench at all times. Feet must remain stationary throughout the lift. Spotter may assist participant in liftoff, but not during lift. Participant gives “READY” signal to spotter. The coach will look for a “SHOW OF CONTROL” in which the bar and the body must be completely still. Weight bar must come down so the elbows reach a minimum of 90 degrees. The bar may touch the chest, but no bounce is permitted. Full extension must be reached before re-racking the bar.
Participant must have full control and stability during entire movement. Thighs must be parallel, or close to parallel, to the ground during completion of squat. Bad lifts include: uneven, or excessive, leaning towards one side, rounding of your lower back, extreme instability of the bar, or taking steps during lift.
The lift must start from the ground. Participant must maintain straight or slightly arched posture.Hip and knees must move evenly during lift. The body must reach full extension before dropping weight. Bad lifts include uneven or excessive leaning towards one side, extreme Instability of the bar, or rounded back posture. Sumo deadlifts are accepted.