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  1. Ripped with HiiT

STS undulating rotation

Discussion in 'STS Forum' started by KRISTINE A, May 13, 2009.

  1. KRISTINE A Active Member

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    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:confused:? 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.:D:D

    Kris
     
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  2. Dela Cathlete

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    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.
     
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  3. christosz Cathlete

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    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... :D

    Chris.
     
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  4. ReenaPP Cathlete

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    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.
     
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  5. marnold Cathlete

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    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...:(
     
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  6. MommaPew Cathlete

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    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.
     
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  7. marnold Cathlete

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    OH MY! How cool is that?????????????? I am doing the happy dance right now! :) Thanks Mommapew!
     
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  8. ReenaPP Cathlete

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    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
     
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  9. AngelaP Cathlete

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    Ummmm, where can I find the undulating rotation?
     
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  10. MommaPew Cathlete

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    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.:D
     
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  11. drover Cathlete

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    LOL! kris, that is exactly what i was gonna do. i don't even want to start all over again. :) with 1 rm's , that is. i definitely want to do STS again.
    cathy
     
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  12. drover Cathlete

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    hey squidlet! i am trying to figure all this out too. math is NOT my thing, so adding the 5% thing and all that si totally confusein. so, will someone spell it out for me too?:)
    thanks,cathy
     
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  13. drover Cathlete

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    ok, so, mommapew, then when we print out workout cards for our next STS rotation, it will have updated our 1 rm's? is that what you're saying? thanks, cathy
     
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  14. MommaPew Cathlete

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    Yep. For any of the excercises that you update your 1rm through the Edit feature, the next time you print-out that card it'll show your 1rm and the weight amount at whatever % needed for that disc.:D:)
     
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  15. laurabehney Member

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    Can you tell me where you pull up the w/o card that you can edit. I can only find the one to view and print. I will be doing the happy dance too once I get this figured out!!

    Thanks so much!
     
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  16. christosz Cathlete

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    You need to go to your workout sheets through the calendar.

    Calendar --> click on the specific day --> show details (on the right side) --> Edit Workout --> Edit (the little notepad icon).

    From there it's all pretty easy. Just follow what the text says.

    Chris.
     
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  17. laurabehney Member

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    Thanks so much, Chris. But another question. WHY do I only have an edit "clipboard" for two of the exercises? On my disk 36, It only shows the edit for the first two exercises.

    Also, I entered my actual weights and reps for that disk and then pulled up the w/o card to view and it didn't change my 1 RM. Should it have?

    Thanks again for your time in answering my many questions!!!
    Laura
     
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  18. christosz Cathlete

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    No problem Laura! Glad to help. :D

    Disc 36 shows up on my browser with only two clipboard edit buttons, too... Maybe we should let SNM know about it in the WM thread.

    I think that when I modified my 1RM using the edit button, I had the same issue. I closed WM and reopened it. See if it works for you. Otherwise, it is one more thing we need to let SNM know.:)

    Chris.
     
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  19. CynamonKis Cathlete

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    This oldie but goodie rotation looks very interesting.....
     
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