"Rotation" for week of 1 rep max tests?

[paulababy]

I am thinking about setting aside one week in December to try to knock out my 1 rep max tests. Any suggestions from you fitness gurus on the best method? Should I try one body part per day? Break the exercises into 2 body parts per day? Any ideas are welcome. I'm trying to get this done before the dvds arrive, but I need a game plan!!
TIA,
Paula

 

[JoanC]

Definately not a guru. The workout manager allows you to break exercises into 10 muscle groups. If we have to test all exercises in group, I would think you could do only one group per day. If you are working same muscle group, even with 5 min rest between won't the last few not be accurate? Surely you would eventually get that muscle to failure.
I'm afraid I don't know names of all exercises. So I couldn't do all anyway. They posted that the workout manager would be updated before sts. It's Dec 5, there is not really much time if we have sts to start new year.
I plan to cheat and for the exercises I have already done during wo I say the amount I currently use is 60%. I divide by .6 and enter that as what I can do in 12 rep. I already plan to do sts for a second time after rest week. I should be able to know 1 rep by then. Of course I am just starting back to lifting, so my regular weight is not that heavy.
Joan

 

[paulababy]

That's not a bad way to do it, Joan. Thanks for the idea.
Paula

 

[dbelden1]

not that I have started any 1RM testing yet mind you... but I was thinking that I would do them by STS disc from the list rather than by body part or other grouping... that way when STS does come, even thought I might not have gottent through them all, I would have done enough to get throught STS, one disc at a time... for me, I'm still struggling a bit with what all the exercises are, but will do the best I can with the ones I know and hopefully catch misc ones along the way...

Guess I should be thinking about starting soon! STS is right around the corner and be here before you know it!

 

[JoanC]

dbelden1- you may be right after posting here I went to workout manager and printed a workout card for the first six discs. I posted in STS but wanted to also post here. Day 1 is 27 exercises but 8 are pushups, so there are only 19 to test. I had planned on doing PS chest shoulder & triceps Saturday, but now I may try to test 1-chest, shoulders and biceps. Maybe I should test my theory at least a little before I cheat and use method posted above. The workout cards are nice. Besides the target weight (if you tested) there is room for the actual weight and actual reps. It's good to know Cathe doesn't expect all of us(me) to do all the reps. I had no idea there were 216 pushups.
Joan

 

[JoanC]

Paulababy
See my thread in STS I have a strategy to actually complete 1RM.
Joan

 

[jonahnah]

Assuming I complete STS as devised, I would do week 1 of meso 1 as my test run. I'll grab weights based on what I've done previously for that exercise and see how it goes. I'll note if I need to go up or down for the "true" week 1. Instead of 12 weeks, it'll take 13.

The problem I see with doing 1 rep testing much before you start STS is your strength capacity could improve/worsen based on lots of factors (improved muscle development, illness, injury, overtraining). Others have certainly posted about this already. Furthermore, several of those who tried it said it was exhausting and screwed up their regular workouts.

I'm sure you could get better results if you did it, but how much better if you are already doing Cathe or similar level weight work? P90x doesn't have you do 1 rep max testing and that was a similarly conceived program. I figure my approach will be close enough. JMHO.