STS undulating rotation

[KRISTINE A]

Hi Cathe and all of you STSers,

I am going to do Chris' STS undulating rotation when I finish my rest week and was wondering if I should redo my 1rm? Actually, if I just restart STS again, should I redo all of my 1rm? I know I am much stronger than when I started, so it kind of makes sense to redo them. But, I need some expert opinions on this.

Cathe, thank you for a super workout regimen, I just love it.

Kris

[Dela]

Hi, there was a post from SNM that mentioned that it's ok to just redo the 1RM tests about once a year.

But someone mentioned this, and it's a great idea, you can figure out a lot of your new 1RM numbers by using your meso 3 weights, since you are supposed to go to failure in meso 3 on rep 8, 7, or 6 depending on the week, you can figure out your new 1RM from the weights you used. Of course, meso 3 does not cover all the exercises, but it's a fair amount.

[christosz]

Kris,

here's what I was thinking... Since Meso 3 will make us 5% stronger, I will probably adjust my 1RM weights by adding 5%... I know, I'm lazy...

Chris.

[ReenaPP]

For some exercises, I increased the weight significantly (not sure if some of my tests were off or if I really made outstanding strength gains - I would like to think the latter :-)
- so adding 5% onto my original 1RM would probably not be correct for me.

Since week 3 of Meso 3 is supposed to be 90% (based on adjustments, I am working to failure so the weight increments I am using now should be correct), I was just going to plug these #'s into excel and run a simple formula to give me the 1RM.

Not all exercises were included in Meso 3, so I will likely go back to review my workout cards where I made notes about what was the "perfect" weight and then run formulas based on what percentage it was to get my correct 1RM. Sort of backing into my 1RM. I could do it in my head during workouts, but that gets annoying. I would rather have it spelled out for me in one place ;-)
I don't think I have the patience to do the 1RMs again....or the energy lol, at least not so soon.

[marnold]

Okay...maybe I am a little thick and I know I haven't paid nearly enough attention to the updates to the workout manager but...

If I were to take DH and I's workout sheets from every day of MESO 1, 2, & 3 and enter in the actual reps and weights for each workout (which BTW I should have been doing all along!), will the 1RMs update? From what I am "hearing" above, they will not. I am such a confused little soul...

[MommaPew]

In the WM, you can pull up your w/o card and edit the weight for an excercise. It allows you to enter the weight amount that you want to use for that excercise and it back calculates your 1RM.

I found it very handy for some of the excercises that I didn't do the 1RM on. Once I knew what weight I wanted to use I just entered that in under the edit column and it plucks in your 1RM so that it calculates your weight for the rest of the cycles. Really good feature.

[marnold]

OH MY! How cool is that?????????????? I am doing the happy dance right now! Thanks Mommapew!

[ReenaPP]

wow thanks...I didn't know it did that...I though it allowed you to put in your actual weight used, but I didn't realize it updated the 1RM based on that...although I confess, I haven't been paying attention to the software updates, so I guess this is as of the latest update? otherwise, I don't pay enough attention when I multi-task lol
thanks again for the great tip

[AngelaP]

Ummmm, where can I find the undulating rotation?

[MommaPew]

Originally Posted by ReenaPP

wow thanks...I didn't know it did that...I though it allowed you to put in your actual weight used, but I didn't realize it updated the 1RM based on that...although I confess, I haven't been paying attention to the software updates, so I guess this is as of the latest update? otherwise, I don't pay enough attention when I multi-task lol
thanks again for the great tip

Glad I could be of help. It was an ungrade to the software recently - maybe 2 weeks ago off hand. I'm doing the 6mo rotation and it lends itself well to using this feature.