1RM Questions

Miss Lee

Miss Lee

Cathlete
Please don't yell at me -- LOL!!! I swear I did a search but there were way too many results to sort through so I decided to ask y'all 'cause you're so sweet and everything. :rolleyes: :D

I'm way late to the party and I'm just now starting my 1RM testing. I understand how to do the actual testing, I just need some guidance on where to start. I downloaded the PDF with the exercises and star ratings.

1. Did you just go in the order that they are listed in the PDF file?

2. Is it better to go in order by the disc #? For instance, should I start with disc #1 from mesocycle 1 and go in order that way? (This is what I was thinking about doing, so that I would almost be doing the rotation as I test).

I'd love to hear how you went about it -- any tips you have, etc. I'm feeling just a bit overwhelmed. I know I'll be fine once I get started, it's just knowing WHERE to start. :confused:

TIA :)

ETA -- did you do the 1RM tests for the entire STS program or just for the first mesocycle?
 
I went roughly in the order on the PDF. If there were a few back to back for the same muscle group, I either took a longer break, or skipped, did another muscle and came back. It took me about a wk, adding them on after cardio workouts. Not too bad. I can't say I did it perfectly. If I had a wt that was a bit too light and a few too many reps (not the 8-10 range the recommend) I still put it in the calculator, and most of the numbers seem reasonable to me. If they aren't, I'll adjust during the workout.

Nan
 
Michele,

I'm right there with you !!!

I started this morning and did most of the exercises from disc 1 .
Then I accidentally DELETED it all !!!!!!!:confused::eek:
I've finally got that part of it figured out, but you have good questions.
I don't know what everyone else did, but I thought starting with disc one and going in order would be less confusing . I didn't do all the exercises and didn't do those in order......just did what I felt like.:cool:
I did realize I need to get some heavier weights ! There were a few I could have gone heavier, but didnt' have heavier weights !:eek:

Good luck! Maybe we can figure this out together !

Becky
 
One-Rep Max Help

Michele:

I sent you an e-mail, but I will post this here for anyone else who needs help getting started.

I tested all the 4-star and 5-star exercises for the whole series so I can enjoy every rep of the journey once it starts. Cathe encouraged me to focus on those because they are the most important to test. I printed the nice one-rep max test chart and highlighted all the 4-star and 5-star upper body exercises with a different color for each body part. (I did not test legs.) I tested chest and back (alternating) one Sunday, shoulders one Sunday, and biceps and triceps (alternating) one Sunday. It took around 2 hours each day to allow plenty of recovery time. When I was ready to start testing, I looked for the highlighted color(s) of the body part(s) for that day, typed a list, and grouped them by equipment so I could keep all the barbell work together, incline work together, stability ball work together, etc. That was simpler for me with fewer equipment changes but not necessary.

It is simple. Just get started, and you will see. Have fun! :)

P.S. There are 38 exercises to test if you stick with 4-star and 5-star upper body. There are a few leg workouts you will need to test if you choose the optional squat rack workouts.

Blessings,
Heather B.

"So whether you eat or drink or whatever you do, do it all for the glory of God" (1 Corinthians 10:31 NIV).
 
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buffettgirl said:
I say bag the whole thing and go on a cruise to someplace warm!
Click to expand...

LOL!! I like Robin's suggestion:D

Michele,

I printed out the pdf chart and did a circuit of one exercise for each muscle group and kept repeating the circuit with different exercises until I became too fatigued.

For example I would do: chest/bench press, back/1 arm rows, shoulders/overhead press, biceps/bb curls, triceps/lying extensions
....then I would repeat the muscles groups with different exercises and throw in a few leg ones once in awhile.

I started with the 5 star exercises first and worked my way down. I was able to get in 4-5 rounds before I became too fatigued to continue. I would pick a weight that was heavier than I would normally use and sometimes I could get in 10+ reps and other times maybe only 7-8 reps.

HTH. Good luck:)

Judi
 
I used the circuit method also, with a 5-minute treadmill break between circuits. It worked very well for me. I'm just down to a few straggling exercises, mostly 1- and 2-star ones.
 
Thanks everybody!! I really love the idea of doing this like a circuit, and Nancy, I'll use my elliptical between rounds!!

How many days a week did you do the testing? I was planning on 3 days/week alternating with cardio. Will it take too long if I do it like that?
 
I performed tests every other day until I was finished and it took me a little over a week. You still need a rest (or cardio) day in between so I think your approach would work very well. How long it will take depends on how many tests you can get in before you become too fatigued to continue.

Judi
 
NinjaMom said:
I performed tests every other day until I was finished and it took me a little over a week. You still need a rest (or cardio) day in between so I think your approach would work very well. How long it will take depends on how many tests you can get in before you become too fatigued to continue.

Judi
Click to expand...

I agree. I had plenty of time each day and would have liked to have worked longer on the tests each day to get them out of the way, but it's very tiring and you'll get to the point where you realize you're not able to give your best effort and are wasting your time.
 
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