SNM - Exercises not on 1rm but on Card

S

srockrae

Cathlete
The following exercises are not shown when designating STS as a category nor are they on the 1RM chart but they do show up on the workout cards for STS. I can find them though when I select "All exercises". Just a note as you are making some final adjustments.

Barbell Curl Narrow Grip
Seated Curls Alternating + Both Arms
Seated Lateral Raise Both Arms High Ends
Seated Rear Flys into band pulls
 
There are many exercises that are on the STS workout cards, but not in the 1RM list. A 1RM test will only provide accurate information for traditional weight exercises using a normal rep tempo. Exercises that use a rep pattern or that do not use weights can't or should not be tested. Thus, they are not shown in the 1RM STS calculator.
 
Thanks! This was helpful.

For these exercises that have a rep pattern, how will there be an indication of what size weight we should use?
 
I noticed the same. For example on the Disc 3 there are 24 exercises for legs. Only 8 of them are listed to calculate the 1 rep max. The other 16 exercises are "NA" on the workout card. Now, some are band or body weight, but a lot of them are traditional like "Squats (dumbbell)" and "Stiff Legged Deadlift on platform (dumbbell)"
Are we just supposed to guess on what weight db to pick up? It seems like that would wildly affect the rest of the workout weights you use depending on whether you pick up something very light or very heavy.
Beth
 
"NA" does not necessarily mean that you don't take a 1RM for an exercise. It can also mean, as in your example, that you have not taken a 1RM test for these exercises.

The way you tell if an exercise needs a 1RM test is as follows: If the "% of 1RM" field is zero a 1RM test not required. If it has a number between 50% and 90% it is required"

Traditional exercises like "Squats (dumbbell)" and "Stiff Legged Deadlift on platform (dumbbell)" both require a 1RM test and are listed as such in the workout card. You will see the "% of 1RM" field has a 60 for each of these exercises meaning that you should use a weight that is 60% of your 1RM
 
SNM,

If that is the case then why do the workout cards show a percentage to use for the one rep max. Lets take narrow grip barbell curls as an example. The workout card shows that we should use 65% of our 1rm. Shouldn't it say n/a. All the other curl exercises even with the same number of reps give us the 1rm. This is just one of many. It is OK though, we can just test for it. My point was that these exercises don't list under STS when chosen as a category nor on the 1rm chart.
 
srockrae said:
SNM,

If that is the case then why do the workout cards show a percentage to use for the one rep max. Lets take narrow grip barbell curls as an example. The workout card shows that we should use 65% of our 1rm. Shouldn't it say n/a. All the other curl exercises even with the same number of reps give us the 1rm. This is just one of many. It is OK though, we can just test for it. My point was that these exercises don't list under STS when chosen as a category nor on the 1rm chart.
Click to expand...

I and others know what you're saying. We're all a little confused, I think, because we understand that there are certain types of exercises that can't be tested for 1RM, yet many of the ones that are "missing" are not those types of exercises.
 
srockrae said:
SNM,

If that is the case then why do the workout cards show a percentage to use for the one rep max. Lets take narrow grip barbell curls as an example. The workout card shows that we should use 65% of our 1rm. Shouldn't it say n/a. All the other curl exercises even with the same number of reps give us the 1rm. This is just one of many. It is OK though, we can just test for it. My point was that these exercises don't list under STS when chosen as a category nor on the 1rm chart.
Click to expand...

Which disc are you referring to?
 
I have only reviewed workout cards 1-4. The following exercises show %s of 1rms on the workout cards.

Disc 4 - (180) Barbell Curl Narrow Grip - Card shows 65%
Disc 1 - (239) Seated Curls Alternating + Both Arms - Card shows 60%
Disc 1 - (677) Seated Lateral Raise Both Arms High Ends - Card Shows 60%
Disc 1 - (681) Seated Rear Flys into band pulls - Card shows 60%

For each of these, when your on the 1rm calculator and select category "STS" they do not display (You have to select "All exercises" for them to display). Also, they are not shown on the 1rm pdf. My suggestion would be to either make these exercises N/A for 1RM on the WO cards or to add them as an STS exercise for 1rm.

Thanks Sam
 
requesting clarification

I'm confused because there are exercises that have a number in a % field, but they are not listed on the 1RM list.

Some of these are exercises that appear to use only body weight. For example, staggered pushups says we should use 90% of our 1RM (disk 1) and wall squats (disk 9) says we should use 60% of our 1RM. Are these just mistakes?

What is more confusing to me are exercises that appear important for establishing a 1RM, but are not listed on the chart. For example, the following leg exercises have a 1RM %, but are not listed on the chart: squats (dumbbell) - disk 3, deadlifts (dumbbell) - disk 2, and front squats narrow stance (dumbbell) - disk 6.

There are similar exercises -- narrow stance dumbbell squats and barbell squats, and front squats with a standard stance, barbell deadlifts, etc., but not these exercises. I guess my question is -- should these exercises be on the one rep max chart (and thus I should test them)? Or is there some reason they are not on the chart?

Thanks! :)
 
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Yes, squats (dumbbell) - disk 3 should have been on my list also. I did not review past disc 4 so I assume the one on disc 6 is a valid issue also. I am not sure if SNM is understanding where we are coming from as it is very difficult to describe in writing.
 
srockrae said:
I have only reviewed workout cards 1-4. The following exercises show %s of 1rms on the workout cards.

Disc 4 - (180) Barbell Curl Narrow Grip - Card shows 65%
Disc 1 - (239) Seated Curls Alternating + Both Arms - Card shows 60%
Disc 1 - (677) Seated Lateral Raise Both Arms High Ends - Card Shows 60%
Disc 1 - (681) Seated Rear Flys into band pulls - Card shows 60%

For each of these, when your on the 1rm calculator and select category "STS" they do not display (You have to select "All exercises" for them to display). Also, they are not shown on the 1rm pdf. My suggestion would be to either make these exercises N/A for 1RM on the WO cards or to add them as an STS exercise for 1rm.

Thanks Sam
Click to expand...


Disc 4 - (180) Barbell Curl Narrow Grip are really "Barbell Curl Narrow Grip 21's" and use a rep pattern of 7 half reps, 7 full reps and 7 half reps and thus our 1RM calculator will not work for this exercise.

The other exercises you listed also either use a rep pattern or as is the case of exercise "681" a band and should not be tested.

I need to remove the "60" from the % of 1RM on the workout cards. We will have a lot of little issues like this that need to be corrected the first time around.

Just give me the exercise #, name and disc number and we will fix it.
 
OK, In checking the first 4 disc I had the following:

Disc 4 - (180) Barbell Curl Narrow Grip - Card shows 65%
Disc 1 - (239) Seated Curls Alternating + Both Arms - Card shows 60%
Disc 1 - (677) Seated Lateral Raise Both Arms High Ends - Card Shows 60%
Disc 1 - (681) Seated Rear Flys into band pulls - Card shows 60%

Probably the easiest way to do this is in one pass would be to set up a dummy account, enter a random number (ie. 10) in every 1rm for STS in the calculator then print all workout cards. Any card that then shows a % of 1rm without a 1rm amount would therefore have this issue and the percentage should be replaced with N/A if it is as you say not applicable to have a 1rm (i.e. 21s).

No worries, I get mine today and cannot wait. Thanks for listening to our feedback.

Sam
 
srockrae said:
I have only reviewed workout cards 1-4. The following exercises show %s of 1rms on the workout cards.

Disc 4 - (180) Barbell Curl Narrow Grip - Card shows 65%
Disc 1 - (239) Seated Curls Alternating + Both Arms - Card shows 60%
Disc 1 - (677) Seated Lateral Raise Both Arms High Ends - Card Shows 60%
Disc 1 - (681) Seated Rear Flys into band pulls - Card shows 60%

For each of these, when your on the 1rm calculator and select category "STS" they do not display (You have to select "All exercises" for them to display). Also, they are not shown on the 1rm pdf. My suggestion would be to either make these exercises N/A for 1RM on the WO cards or to add them as an STS exercise for 1rm.

Thanks Sam
Click to expand...

I changed (681) Seated Rear Flys into band pulls to (680) rear delts on disc #1. This exercise is a superset where you do rear flys (aka rear delts) and then without rest do band pulls. We can't test for the combined superset, but we can for the first exercise which is rear delts.
 
the ones I found

These are the ones that I found when going through all the discs:
  • Seated Rear Delts, 60%, disc 1
  • Sequential Lunge into Front Kick Combo, 50%, disc 3, 26, 29, 35
  • Wall Squats Double Leg (body weight), 65%, discs 6, 9, 11
  • Front Squats Narrow Stance (dumbbell), 65%, disc 9
  • Superset Seated Lateral Raise & Seated Rear Flys (dumbbell), 70%, disc 10
  • Functional Overhead Press (Rt & Lf) then Front Raise, disc 10
  • Calve raises (dumbbell), disc 14, 17, 20
  • Squats Wide Stance, 75%, disc 17
  • Prone Incline Rear Flys (dumbbell), 75%, disc 19
  • Incline Bench Front Raise (dumbbell), 80%, disc 22
  • Wall Squats (body weight), 80%, disc 23
  • 45 Degree Calf Press (plate and load machine), 55%, disc 23
  • Low Lunge/Squat Combo, 70%, disc 32, 35
  • Walking Lunges, 70%, disc 35
  • Front Squat, 80%, disc 37, 39, 40
I also found these when I went through originally, but I went and did 1RM tests for them and entered them in, so they did not show up when I went through the second time:
  • Deadlifts (dumbbell)
  • Standing Barbell Front Press
  • Static Lunge (dumbbell)
  • Squats (dumbbell)
  • Barbell Curl Narrow Grip
Now I'm wondering if I should not have tested the 1RM for those exercises.

Also - Leg Press shows up on disc 24 and I can't find it on the list (just other variations on it).
 
One last random thought! Even on Disc 1 there are sets with 21 reps (ie. the Barbel Curls and Barbell Curl Wide grip) and yet the 1rm is applying there at 60%. Mayby this 21 set is different from other 21s. Not sure as my package hasn't gotten here yet. All that being said, I would much rather keep the 1rm calculation on the card even if it is just a wild guess so we could have some reference as to a starting point when we go pickup a weight instead of trying figure it out during the workout.
 
SNM-the problem is that not all the exercises on disc 1, 2, 3 etc. that require a one rep max test are coming up in the drop down menu for the disc. I did all the one rep max tests for disc 3 legs. The procedure I followed was:
open WM
click on one rep max
Step 1-I selected STS
subcategary-I selected disc 3
Step 2-choose from this list: now this is where the problem is. Only 7 exercises come up in the drop down menu. All 7 exercises that I did a one rep max for printed out just fine with my target weight.
But there are more exercises such as squats (dumbbell) that are NOT coming up on the drop down menu but are appearing on the workout card that I print as not having been tested yet. Does this help clarify?
Beth
 
there seems to be two problems:

#1. Some Exercises that need to be are not listed in the 1RM calculator. For example; #517 Squats (dumbbell), and #533 Stiff legged Deadlifts on a Platform. I have now added these two exercises to the 1RM calculator.

I'm going to start a thread called "Exercises that need to be added to the 1RM Calculator"

a. Exercise Number
b. Exercise Name

If everyone can come up with a list for me I can knock this out tomorrow.

#2 The second problem is some exercises show a value in the "% of 1RM" field that shouldn't. I can handle this one my self, but I want to get the 1RM exercises added first in the above example.
 
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