August 24, 2015
Test week is upon us! How should I find my 1Rep max. A few general guidelines to help one find a 1rm. Proper warm up to get blood flowing and mobility ready for the movemet. Then dynamic movement warm up.
Have a reasonable PR max in mind. If you have a previous one you should have an identifiable number to reach. Warm up with barbell always.
Simple rep scheme for those finding a 1 rep for the first time: 8reps (30 to 50%) 5reps, (60%) 3reps (70%), 1rep (80%), 1rep (90%), 1 (100%).
Do not excede 1 rep when you reach 80% of goal.
Common misconeption is when you get closer to your one rep is to not make bigger jumps than previous reps. Ex. Jump from 145 to 155 to trying a pr attempt at 175.
Have fun. Always remember where you started. Be proud of your PRs. We work out to workout another day! To infinity and beyond.
1RM Back squat
200 M Run with plate 25/15
20 Mountain Climbers