Did first workout - now what?

sancho

sancho

Cathlete
Hi,

I did workout 1 of mesocycle 1 today (began the 3 month rotation). I picked weights based on the Workout card. Although I did the 1RM tests, some of my numbers were off. Where do I enter the actual weight and the actual reps I did today? Will this effect when I work chest, shoulder and bi's next week? As we get stronger, will new 1 rep maxes calculate?

Thanks for the help,

Lauren
 
Lauren,

Did you print a workout card? There's a blank provided for you to write your actual weight used. When I was doing the X, I would write down the weight I used and an arrow to indicate if I should up or lower my weights for the next time I did that exercise. When I did the workout again I referred to what I actually used and my up or down arrows for adjustments. In the case of STS, when I do the exercise again, I will refer to the actual weight used instead of the target weight.

If you think about it, the Target Weight or Actual Weight are ballpark estimates. If you're tired or feeling strong, you'll need to adjust your weights accordingly. You'll learn to listen to your body and choose a weight that's right for you.:)
 
sancho said:
Hi,

I did workout 1 of mesocycle 1 today (began the 3 month rotation). I picked weights based on the Workout card. Although I did the 1RM tests, some of my numbers were off. Where do I enter the actual weight and the actual reps I did today? Will this effect when I work chest, shoulder and bi's next week? As we get stronger, will new 1 rep maxes calculate?

Thanks for the help,

Lauren
Click to expand...

Lauren- On the old WM there was a place to record your actual weights & reps once you did the workout...I cant seem to figure out how to do that with the new WM....Hopefully SNM can help on this question!
 
Yes, I wrote everything down on the Workout Card. Now I know I need different weights than what my 1RM test indicated for some exercises. But, since we do a new disk each week, I can't reuse this card to remember what weights I want for the exercise. So, I need to figure out where to put in the actual weight for the exercise, so when I do that exercise again (on another disk) I will know the right weight.

I hope this makes sense to someone. I'm sure there is a better way to say it.

Help!

Lauren
 
Lauren,

Yes, I think I understand what you're saying... You want to be able to update you 1RM based on your Actual Weight used so that your future workout cards will reflect a closer target weight. <--- Is that your question?

Wendy
 
Well, you could use my earlier suggestion. But, I do understand how it would be easier to update your 1RM. I'm not very familiar with the WM's 1RM system. Hopefully, SNM will be able to let you know if you can edit your 1RM. If you are able to update your 1RM, couldn't you enter the Actual Weight used (higher or lower than the target weight based on the workout) and the number of reps used in the workout (which would be already printed on your workout card)? Then calculate your new 1RM. It's worth a try because apparently your 1RM and therefore your Target Weight is off. So, what harm could it do, except bring you to your knees with a too heavy weight selection? LOL

Wendy
 
SNM HELP!

Massaging Mom said:
Lauren,

Yes, I think I understand what you're saying... You want to be able to update you 1RM based on your Actual Weight used so that your future workout cards will reflect a closer target weight. <--- Is that your question?

Wendy
Click to expand...

Is there a way to do ^^^^?
(Thanks Wendy!)
 
I want to be able to input my actuals and have it update my 1RM for future workouts that include that exercise.
 
I think that you can just re-enter the new number like you did when you first did 1rm test. Once you press save it will calulate a new 1rm.
 
Lauren,

All you need to do is update your 1RM. I just tried doing it and it works for future workouts.

For example:
Yesterday, I calculated the 1RM for Incline Curl Alternating and Rotate at top.

I printed up my workout card. The target weight is 8 pounds for 15 reps.

During the workout, I discover that I could actually lift 12 pounds for 15 reps.

So, I go would go over to recalculate my 1 rep max. I would select STS, Mesocycle 1, Disc 1, Incline Curl Alternating and Rotate at Top (dumbbell). Then I would enter 12 pounds and 15 reps.

I just did this and found that it did indeed update that exercise to include a higher target weight for my Target Weight on Mesocycle 1 Disc 4's.

Basically, You can update your 1RM and your future workouts will reflect a closer Target weight based on the recalculated 1RM using your Actual Weight used.

Clear as mud?

HTH's
Wendy
 
Last edited:
Its very easy. Just go the the WM, click on one rep max, and then use the box on the right to find the exercise you want to re-calculate. Click on that, and then put in your new weight and new reps done on the left hand bottom side and hit "calculate." Your new one rep max will be calculated and saved.
I'm not printing more than one week's worth of workout cards at a time becuase I expect I'll be modifying too and then the next week's set of discs will have a better target weight. I think after week 1 I will have a lot of modifications of one rep max.
Beth
 
Thanks ladies...

I understand that you can re-calculate your 1RM - I also am not the original poster so disregard this if you want! ;)

I get the recalculate 1RM thing... What I was referring to in my post was the section where you can EDIT workouts

So for example:

WM Calendar Page: Calendar says its Disc 1 Day...I click on the nearly invisible little gray arrow to the right of calendar & to the right of this wording:

Saturday, January 31
Add Workout

Click the checkbox to mark a workout as completed

Chest, Shouders and Biceps
STS Day 1

scroll down and click EDIT WORKOUT

I can now change my Weights & Reps on the "workout log"

My questions are WILL IT ALTER THE REST OF MY STS LOG SHEETS for the future? Will it alter my 1RM if I lifted a higher weight load than it calculated for my 1RM OR do I have to ALSO go into 1RM & recalculate???

I will find out first hand this afternoon when I actually do it! LOLOLOL
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top