1 Rep Max Question

[DixieGirl]

I've started working on my 1RM & I'm a little confused. When I did the seated overhead press I used 20 lb dumbbells and did 6 reps. When I calculated it on Workout Manager it said my 1RM is 23 lbs. How can I do 15 reps w/ 23 lbs if I could only do 6 reps w/ 20 lbs? Is there extra math I should be doing? Or will I lift 23 lbs when I do that exercise?

I actually did the test just after I finished my weights workout for today so I think I may have been tired and will repeat it but I'm still wondering how I got that result?

Thanks

Tracy

[itsup2me]

Hi Tracy - What that 1RM result means is that 23 lb would be the most you could lift 1 time for that exercise. When you do the exercise in the STS workout, it will be calculated on the workout card at 65% of 23 lb (or whatever the percent of 1 RM is for that weeks workouts).


Hope that helps

Kris

[ricklyk1]

Yup, Kris is right! Your 1RM is 23 pounds, so the first week of Meso 1 you'll be lifting 60% of your 1RM for seated overhead presses (60% of 23 pounds = 14 pounds). Typically Cathe does 15 reps per exercise in Meso 1 (that varies of course). You'll continue to increase your weights as the program progresses (65% of 1RM, 70%, etc.) and decrease the number of reps.

The good news is if you struggle with the allotted weight, just adjust as you go! I did most of my 1RM, but still had to adjust (up and down) a LOT during the first 2 weeks. After each workout I recorded my adjusted weight in the workout manager and BINGO, it re-calculated my 1RM. Yes, it was a little bit of a pain during Meso 1, but now that i'm into Meso 2 my weights are right on the money.

Good luck with STS!!

Katie

[DixieGirl]

Thanks Kris and Katie That makes sense. Is there a place on Workout Manager that calculates the percentage of the 1RM or did y'all do the math on your own?

Thanks for answering my questions...I'm sure I'll have more before I start STS

Tracy

[itsup2me]

You're welcome Tracy - yes, Workout manager figures it out for you once you enter the 1RM (thank goodness ) and then it will show on the Workout cards, calculated at 65% or 70% or whatever I am still a newbie to STS, did disc 8 today, and I did do the 1RM testing like they recommended before I started, but I didn't have heavy enough weights for some exercises I think, so I'm having to adjust here and there, but it's mostly right on

[DixieGirl]

Kris, Oh good, I'm glad I don't have to do all that math myself....English was my best subject in school if you know what I mean LOL.

Did you do your 1RM test for all of STS, or all of Meso 1 before starting? I want to start M1 July 11 after getting back from a beach trip but I won't be done w/ the testing by then...hope it won't take too long & delay my starting very much

Thanks again

[DirtDiva]

Originally Posted by DixieGirl

Thanks Kris and Katie That makes sense. Is there a place on Workout Manager that calculates the percentage of the 1RM or did y'all do the math on your own?

Thanks for answering my questions...I'm sure I'll have more before I start STS

Tracy

Hey Tracy, there is a way to change your weights through the Calendar too.

Example...you are doing Disc 9 and you printed out your workout. During the workout you find out this weight is too much or too little, you should mark that weight on the sheet.

After the workout when you go to the Calendar to mark it done, you can also hit *show details* and then hit *edit workout*. Right away the whole workout sheet comes up and you can edit your notes and weight amounts right there and future workouts are automatically adjusted. All the percentages are changed automatically and its super easy. This way you can go workout by workout. Just make sure you save it at the bottom where it says save.

[itsup2me]

Thank you DirtDiva - I didn't know that you could do that either thanks again!

Tracy - I did all of mine before starting, because I knew the recovery week between Meso 1 and 2 is supposed to be no weights... I know, it's kind of alot to get them done though. Hope your beach trip is nice!