One-Rep Max Question

BelovedHeather

BelovedHeather

Cathlete
Cathe:

You are making me cry this week! I started the 4-star and 5-star one-rep max tests for chest and back Sunday night. Oh my! I am so sore this week! Pyramid Upper Body humbled me and made me cry Tuesday night!

I have a question about one of the back exercises. My one-rep max result for the straight arm flyes prone on an incline bench (162 on Page 5 of the one-rep max exercise chart) is way lower than the rest of my back exercises. I felt this exercise more in my shoulders. Can you please explain this exercise to me or give me form pointers if you have time? It was the last back exercise I tested that night, so I may need to test it again. I looked at the blog again today and saw a picture of rear delt flyes on an incline bench in the chest, shoulders, and triceps workout. What is the difference between these exercises for back vs. shoulders because they look the same in the pictures? I am posting a picture of the shoulder exercise from the blog. The back exercise in the chart looks the same, but you are wearing the same top in black:


_MG_0455


Thank you for creating the one-rep max chart. I confess that I was pondering the possibility of skipping the tests and flying by the seat of my pants. For everything but the exercise I mentioned above, I am amazed than I can lift much heavier weights than I imagined! The chart makes it simple and stress free!

Are these one-rep max tests supposed to make me this sore for days? What is your drug of choice for STS so I can stock my medicine cabinet? LOL!

Have a delightful day! :)

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).
 
Hi Heather!!

BelovedHeather said:
Cathe:

You are making me cry this week! I started the 4-star and 5-star one-rep max tests for chest and back Sunday night. Oh my! I am so sore this week! Pyramid Upper Body humbled me and made me cry Tuesday night!

I have a question about one of the back exercises. My one-rep max result for the straight arm flyes prone on an incline bench (162 on Page 5 of the one-rep max exercise chart) is way lower than the rest of my back exercises. I felt this exercise more in my shoulders. Can you please explain this exercise to me or give me form pointers if you have time? It was the last back exercise I tested that night, so I may need to test it again. I looked at the blog again today and saw a picture of rear delt flyes on an incline bench in the chest, shoulders, and triceps workout. What is the difference between these exercises for back vs. shoulders because they look the same in the pictures? I am posting a picture of the shoulder exercise from the blog. The back exercise in the chart looks the same, but you are wearing the same top in black:


_MG_0455


Thank you for creating the one-rep max chart. I confess that I was pondering the possibility of skipping the tests and flying by the seat of my pants. For everything but the exercise I mentioned above, I am amazed than I can lift much heavier weights than I imagined! The chart makes it simple and stress free!

Are these one-rep max tests supposed to make me this sore for days? What is your drug of choice for STS so I can stock my medicine cabinet? LOL!

Have a delightful day! :)

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).
Click to expand...


Heather, just hijacking this thread momentarily to send you a shout-out and a post-holiday hug! :D Hope all's well with you, sweetie pie!

I don't know the answer to this question and it's a good one. Can't wait to see how Cathe straightens us out!! :p
 
Heather,

Thanks for asking this. I actually had to skip this one because I just wasn't sure what the proper form was. I felt it more in my rear delts than my back and it was rather uncomfortable on the shoulder that I had rotator cuff surgery on.

I hope Cathe gets a chance to respond. Otherwise I'll wait for the tutorials and WM videos.

JJ
 
NinjaMom said:
Heather,

Thanks for asking this. I actually had to skip this one because I just wasn't sure what the proper form was. I felt it more in my rear delts than my back and it was rather uncomfortable on the shoulder that I had rotator cuff surgery on.

I hope Cathe gets a chance to respond. Otherwise I'll wait for the tutorials and WM videos.

JJ
Click to expand...

There are a few I'm seeing that I'm waiting for the tutorial on, also. I think this is a wise move, especially with your shoulder repair.
 
The difference is where you're "flying", for the back your arms flye back towards the sides of the room, say, and for your shoulders, more towards the front corners of the room. I hope that makes sense. For those of you familiar with P90X (sorry), Tony explains it on the Shoulders, tri and bi tape.
 
Flyes

LasVegasFitGirl:

I think I can picture what you are saying, but Cathe’s arms appear to be at her sides and not toward the front corners of the room in the shoulder workout I posted a picture of above. Her arms appear to be in the exact same position for the back exercise (see the one-rep max chart). I do not have P90X or any other videos with this exercise. I am a visual learner. Is there a website with video demonstrations of these exercises? If not, I can wait for STS or the one-rep max tutorial videos.

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).
 
Kathy!!!!

TarHeelMom said:
Heather, just hijacking this thread momentarily to send you a shout-out and a post-holiday hug! :D Hope all's well with you, sweetie pie!
Click to expand...

Kathy:

It is so good to "see" you again! Where have you been? Thank you for the shout-out and post-holiday hug! You made my heart smile! All is well with me indeed. I have been thinking you a note all week and hope to write soon. Love and hugs! :)

P.S. Are you ready for STS?

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).
 
Last edited:
Hey Heather... quick question... does it seem to make a difference in the amount of weight that you are able to lift between the two positions? I mean can you lift more or less when you change from the two positions that the others have pointed out? if not, it may not be that big of a difference when doing the 1RM testing, and when seeing Cathe doing it in the actual STS workout might clear things up.

Just wondering. I'm also a visual learner, so the tutorials for some of these exercises will be invaluable! :) can't wait!
 
Video Demonstrations

Dani:

I am a visual learner too. I appreciate the pictures, but videos will be even better! I am waiting for video clips (or the STS DVDs) for a visual demonstration. I gave it a whirl again, and it still did not feel right.

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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