A Special Message from Cadre Bert

In early May, Cadre Bert sent out a special message to the GORUCK Tough family. As a power lifter, you’ll see why I’m excited.

“Check it out…..there is an art to rucking. Some people are naturally gifted and can ruck the lights out, others like myself have to work hard at it.

For those of us that are not naturally gifted at rucking….we have to train all aspects of the body and engage those weaker areas will well rounded strength-training. Obviously being 300lbs and a ball of muscle is not the best setup for rucking, but being well-rounded and strong in lower body, core, and upper body will only make you a better rucker…..especially when the weight increases.

Arguably the three primary lifts always have been and always will be Bench Press, Deadlift, and Back Squat. Since as early as the 1950’s, different American sports teams from high school all the way to the pros have had a special lifting clubs.

Well Meatheads…you asked for it so now you got it. I would like to introduce the “GORUCK 1000lb Club.” There will also be a 500lb Club and 750lb Club for women only and a 1200lb Club for the super Meatheads.

The GORUCK 1000-Pound Club is a combination of your squat, dead lift and bench press. A lifter must meet or exceed 1000 lbs., with any combination of these three lifts, to become a member.

Specific Cadre will be designated as graders.

Each participant has to schedule an appointment with a Cadre coming to their area and must use their gym/box as well as provide their own spotter for Bench Press and Back Squat.
Gloves, Wrist Wraps, and/or Lifting Straps are permitted. Bench Press Suits/Shirts are not allowed.
Weight lifting belts are permitted for all 3 lifts.
All 3 lifts must be completed in one session, monitored by same Cadre for all 3 lifts.

BENCH PRESS RULES:

Power arch is permitted, but participant’s glutes 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. Cadre 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.
Bar MUST touch the chest, but no bounce is permitted.
Full extension must be reached before re-racking the bar.
Bad lifts include:
Extreme instability of the bar
Extreme body movement (I.e. feet leaves the floor).

BACK SQUAT:

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.
Taking steps during lift.

DEADLIFT:

Lift must start from the ground.
Participant must maintain straight or slightly arched posture.
Hip and knees must move evenly during lift.
Body must reach full extension before dropping weight.
Bad lifts include:
Uneven, or excessive, leaning towards one side.
Extreme Instability of the bar.
Rounded back posture.

CADRE MAKE THE FINAL JUDGEMENT CALLS ON GOOD AND BAD LIFTS.

Start training now……more to follow and standby. The patches are being made as we speak. You want this one….you gotta earn it like all the other GORUCK patches, but this one you have to earn by yourself.

You’ll pass out before you die!”

Guess who’s gunning for the 1250lbs club? BOOM!

Stay strong, keep breathing, and my life for Iron!
-HulkE

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HulkE

Account Supervisor - PR Manager at Kathy Casey Food Studios - Liquid Kitchen

***Disclaimer*** I AM NOT A CERTIFIED PERSONAL TRAINER! The advice, suggestions, and recommendations that I give are based upon my experiences as a gym-junkie, a regular gym attendee, and someone who has spent a good chunk of their life performing heavy lifts. You have been warned. With all that being said...hello! My name is Erwin and for as long as I have been alive, my name has been butchered a lot and I have always lifted heavy. For brevity, thankfully to this awesome yet dysfunctional family...I've earned the nickname "HulkE." Throughout life's many twists and turns, I've always found myself at a gym...lifting something heavy. I believe in Henry Rollins' respect for Iron. It is my zen. Always has been. I'm strict in following proper technique (as best as any given body can do without failing). You're safer off that way, you're not cheating your muscles or yourself from any work involved, and your body won't hate you as much. I'm able to press my numbers based upon years of sticking to technique, staying dedicated to "Stronger than the you of yesterday," and never giving up. I'm not a certified personal trainer and have been on the fence regarding that for years now. Maybe this will help me decide...so without much further ado... Welcome to HulkE's Hulk Out section!

Latest posts by HulkE (see all)

• Hulk Out: Back Day - May 21, 2014
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• A Special Message from Cadre Bert - May 12, 2014