Vee
Cathlete
I am not sure SNM will agree, but I think you can still achieve the desired effect if you rely on abbreviated testing and your common sense.
When Cathe announced STS, a few of us at VF who were uber-excited tried an STS rotation of our own. I found a website online that calculates 1 rep max based on a attempt to reach failure between reps 7 and 10.
I posted this before, but here it is again. Some of us on the rotation only tested the basic exercises per body part and extrapolated the rest.
If you do a 1 rep max for a static lunge, your 1 rep max for all variants of lunges will be approximately around the same. For variants that increase the challenge so you will need to go slightly lower. For instance when you do a forward lunge / rear lunge / one leg elevated lunge / walking lunge and so on you will need a bit less than when you simply do a static lunge. For the paper plate slides you will need to go even lighter since you have the added balance challenge and resistance from controlling the slide. Your mind will guide you even if you dont do the 1 rep testing on all variants.
If you already do Cathe workouts, you will have a good sense of this since you have likely already discovered that you need to lighter on the more challenging variants of an exercise.
Similarly, test a flat bench press with a barbell and roughly use the weight by two for a dumbbell press. (I need to go a bit lighter on dumbbell variants compared to barbell/2 on most exercises... my rationale is because each side is working unilaterally the strong side cannot help the weaker as much.) When you do incline or decline bench presses, again because of the added challenge you will need to go a bit lighter.
So just do the basic exercises per body part and guess the rest if 1 rep max seems daunting.
The worst that can happen if you extrapolate is that you may fail faster than Cathe and crew or last longer than them on your first set of an exercise. You can make adjustments from the second set.
You have the added advantage of the Workout Manager with STS. You can put in the correct number for the basic exercises that you tested 1 Rep Max on, and put in guestimates based on the basic exercise results for the rest (We wont tell Cathe
). You can then have a work out card telling you exactly how much to lift for every exercise in STS.
When Cathe announced STS, a few of us at VF who were uber-excited tried an STS rotation of our own. I found a website online that calculates 1 rep max based on a attempt to reach failure between reps 7 and 10.
I posted this before, but here it is again. Some of us on the rotation only tested the basic exercises per body part and extrapolated the rest.
If you do a 1 rep max for a static lunge, your 1 rep max for all variants of lunges will be approximately around the same. For variants that increase the challenge so you will need to go slightly lower. For instance when you do a forward lunge / rear lunge / one leg elevated lunge / walking lunge and so on you will need a bit less than when you simply do a static lunge. For the paper plate slides you will need to go even lighter since you have the added balance challenge and resistance from controlling the slide. Your mind will guide you even if you dont do the 1 rep testing on all variants.
If you already do Cathe workouts, you will have a good sense of this since you have likely already discovered that you need to lighter on the more challenging variants of an exercise.
Similarly, test a flat bench press with a barbell and roughly use the weight by two for a dumbbell press. (I need to go a bit lighter on dumbbell variants compared to barbell/2 on most exercises... my rationale is because each side is working unilaterally the strong side cannot help the weaker as much.) When you do incline or decline bench presses, again because of the added challenge you will need to go a bit lighter.
So just do the basic exercises per body part and guess the rest if 1 rep max seems daunting.
The worst that can happen if you extrapolate is that you may fail faster than Cathe and crew or last longer than them on your first set of an exercise. You can make adjustments from the second set.
You have the added advantage of the Workout Manager with STS. You can put in the correct number for the basic exercises that you tested 1 Rep Max on, and put in guestimates based on the basic exercise results for the rest (We wont tell Cathe
). You can then have a work out card telling you exactly how much to lift for every exercise in STS.