An idea for one rep max test

[bethj]

Having started with the meso one discs 1-2-3 for my one rep max testing, I now realize that there is a better way. Start with the meso 2 discs. They all perform the exercises in a standard way with 10 reps, exactly what you want. The meso one discs have you doing all kinds of crazy things like 21's and slow pulses and things that are to work your endurance but really aren't the "standard" way to perform the exercise for a one rep max. Then after you've tested meso 2, and 3 exercises, go back and pick up whatever is left to do on meso 1.
Beth

 

[drover]

great idea

but, has anyone noticed that on disc 3 there are some excercises that we haven't done the 1rm's. for instance, the second set of wall squats is w/weights, but on the workout card , it says body weight, and the drop down lunges, and the sequential lunges to front kicks. all of them use weight and we didn't do 1rm for them.
any ideas??
cathy

 

[SNM Videos]

Having started with the meso one discs 1-2-3 for my one rep max testing, I now realize that there is a better way. Start with the meso 2 discs. They all perform the exercises in a standard way with 10 reps, exactly what you want. The meso one discs have you doing all kinds of crazy things like 21's and slow pulses and things that are to work your endurance but really aren't the "standard" way to perform the exercise for a one rep max. Then after you've tested meso 2, and 3 exercises, go back and pick up whatever is left to do on meso 1.
Beth

This is not what you want to do. It does not matter what mesocycle an exercise is in as far as 1RM testing goes. With all 1RM tests you want to use the heaviest weight you think you can do for about 10 reps. After you take your test and enter your result our calculator will estimate the heaviest weight you could theoretically lift one time for that exercise. This is known as your 1RM.

Once you know your 1RM we can use this number to tell you what weight to use in any mesocycle. For Example, if your 1 RM for barbell deadlifts is 100 lbs... in the first week of mesocycle #1 where we want you to lift 60% of your 1RM, you would use a total barbell weight of 60 lbs (.60 x 100 lbs). In meso #2 during the 3rd week we might want you to use 75% of your 1RM, so you would load your barbell to 75 lbs (.75 x 100 lbs)to do deaslifts in this cycle. In meso $3 we might want you to use 90% of your 1RM, so you would use 90lbs (.90 x 100 lbs) for your deadlifts.

As you can see you only take one 1RM test. Once we know what your 1RM is we can then tell what weight we want you to lift no matter what mesocycle you're in.

 

[SNM Videos]

but, has anyone noticed that on disc 3 there are some excercises that we haven't done the 1rm's. for instance, the second set of wall squats is w/weights, but on the workout card , it says body weight, and the drop down lunges, and the sequential lunges to front kicks. all of them use weight and we didn't do 1rm for them.
any ideas??
cathy

You don't take a 1RM test for every exercise. For exercises that are predominantly bodyweight or that use bands or rep patterns you don't take a 1RM test. A 1RM test will only be accurate for traditional weight exercises that follow a normal rep tempo.

 

[drover]

thanks snm, what does snm stand for anyway?
cathy

 

[pace1987]

thanks snm, what does snm stand for anyway?
cathy

I think it is Step and Motion

 

[bethj]

SNM, I know what you are saying. The problem is that I want to watch the exercises on disc before taking the test. The pictures don't show the whole exercise. When I watched for example, barbell curls, on disc one, they were performed as 21's. So it was confusing as to how to do 10 reps of that exercise. I should have tested them all the way up and all the way down for 10 reps. Instead, I was trying to get to rep #10 of the "21's". So my point was, if you want to watch a video of the exercise as it should be tested, watch it on meso 2 or 3. Does that make sense?
Beth

 

[soon2bfit]

I did my one rep max tests following the dvds. I guess I did them wrong based on what I just read?

 

[bethj]

On Disc 1, all the barbell curls need to be tested as straight up and down, not as 21/s. On Disc 2, the barbell rows need to be tested as 10 in a row, not as 7 rows and then stand up repeated 3 times. I'm just saying Cathe uses different rep counts on some of the meso 1 exercises than she does on meso 2 and 3. Also the plie squats alternating hand are done differently or rep counted differently in all 3 mesos so I have no idea which one to use for that one.
To reassure you most of the meso one exercises are done traditionally and if you tried for 10 reps you are fine. I just thought meso 2 was a little better to watch for testing because they do 10 reps, more slowly, and so easier to follow along for testing. They don't do the 21's or the pulses or odd rep counts like 7 up and 1 down.
Beth

 

[lisa_mcmillian]

I tested my 1 rep max as the exercise was performed in the first DVD. When I did the workout, I found I could not complete the exercises - sometimes I reached failure 1/2 to 2/3 through the reps. I am confused as to whether I am using the correct weights and I don't know how I will ever do 90%.

 

[teddy16410]

I tested exactly as SNM advises and am in week 2 of STS. It has been PERFECT... My first 2 weeks 1RM %s are exactly on target.
Not saying there arent other ways to skin this horse but to re-invent the wheel seems like it "could" cause alot of re-do's "if" it didnt work out.
Just my thoughts....

This is not what you want to do. It does not matter what mesocycle an exercise is in as far as 1RM testing goes. With all 1RM tests you want to use the heaviest weight you think you can do for about 10 reps. After you take your test and enter your result our calculator will estimate the heaviest weight you could theoretically lift one time for that exercise. This is known as your 1RM.

Once you know your 1RM we can use this number to tell you what weight to use in any mesocycle. For Example, if your 1 RM for barbell deadlifts is 100 lbs... in the first week of mesocycle #1 where we want you to lift 60% of your 1RM, you would use a total barbell weight of 60 lbs (.60 x 100 lbs). In meso #2 during the 3rd week we might want you to use 75% of your 1RM, so you would load your barbell to 75 lbs (.75 x 100 lbs)to do deaslifts in this cycle. In meso $3 we might want you to use 90% of your 1RM, so you would use 90lbs (.90 x 100 lbs) for your deadlifts.

As you can see you only take one 1RM test. Once we know what your 1RM is we can then tell what weight we want you to lift no matter what mesocycle you're in.

 

[tanline]

This all sounds confusing!

I want to start my 3 month STS but this all sounds overwhelming. I don't have the time to be so detail oriented about working out. I work full time plus much upheaval in my life at the moment. Question.....how many hours does it take to have all of your IRM's completed? I should probably bring my laptop down to the basement to put them into the calculator or whatever it is called. Well, if it increases my hotness quotient which is lacking at my age, it's all worth it!