Testing 1 rep max

Expert Discussion Strength Training
21

Yes, EQIs are very beneficial immediately after maximal or supramaximal work. There is not much to expand upon in this regard. Basically, EQIs help to relengthen the muscle after a strong contraction. This has implications for recovery and injury prevention.

There are many, many uses for EQIs beyond stretching. I happen to think that one of their more interesting uses is changing the characteristics of the length-tension curve.

I am not sure this answered your question, but if you have a more specific question please feel free to ask.

22

here is a better way IMO -
% = % of work weight

Bar x 8 reps,
slightly heavier weight for 5 reps, as many sets needed till you feel comfortable hitting 50%

50% 3x3
60% 3x2
70% 2x2
80% 2x1
90% x1
then go hit your max attempts

you won’t need to rest much between the earlier sets, 1 min is sufficient

why the multiple sets?
Well for one form rehearsal, and the weight will usually feel much lighter on the 2nd and 3rd sets, once it feels “light” go up to the next higher %.
If the weight doesn’t feel lighter on the next set, it either means your CNS is already nicely firing or your CNS is possibly in an overreaching state.
Use more or less sets per weight depending on how it feels and the state of your body temp etc
Generally I take the first set with each weight controlled using the least amount of effort, trying to stay smooth, the next set with the same weight I start to move it a bit faster.

If 90% feels “heavy” then you have problems :smiley:
either you should lighten the load or not max out at all.
I find when one’s CNS is drained, warmups take double the length of time and even 50% weights will feel heavy, even after multiple warmup sets.
If that is the case, postpone the max out or workout :slight_smile:

23

Please take care when reading studies etc. Follow your own instincts and muscle status on the day to determine how you need to stretch. I’ve coached a few sprinters along the way and, often, they had to do passive stretches as part of the warm-up before doing more active preparation activities- it didn’t seem to slow em up any!!!

24

The research I posted (for a 40% reduction) was with passive flexibility performed for 20-minutes statically. The 19-20% reduction was with stretches held for 3 sets of 30 second stretches per muscle group. The primary reason my athletes don’t static stretch before (besides reduction in force output, etc.) is time does not allow for it. I’ve never tried to organize a workout with static stretching, then active stretching, and movement warm-up, seems to be too bloody long (our athletes workouts already sit at 90 minutes, sometimes twice a day). It’s just a practical issue with my athletes, a good flexibility session can be pretty long. Instead, we devote active-recovery days to working on improving flexibility (which is an entire workout in itself) and enhancing recovery. I’m glad to see a positive discussion regarding warming up and stretching. This is much more effective than pushing personal agendas and philosophies upon others. I’m still very new to the board, and have no actual experience with coach francis’s work, but I can assure you it is his reputation that has me here! I’m looking forward to reading his work.

25

Hey charlie, as far as stretching on the track, not at all, I really doubt that that causes anybody to slow down, but in the weight room, I’ve noticed that stretching between sets does “weaken” me a bit

26

Hey Speed,
I know what you’re talking about, I never thought of that til you mentioned it. Geez, the stuff people think of. :slight_smile:

27

Is there a website that has a list of dynamic stretching and maybe illustrations?

And what would be the advantages of doing each one (ROM and weight resistance)? In other words, what is the specific purpose of each?

28

And what would be the advantages of doing each one (ROM and weight resistance)? In other words, what is the specific purpose of each?

I’m not sure one type or the other would have an advantage over each other as a warm-up (Dynamic ROM resistance stretching may improve ROM it they were used as part of a flexability programme). They are just two different ways of putting the muscle under tension to stretch it.

29

MY 1RM tests aren’t as % based as others and is taken from what I have read about the way Westside guys do it.

bar only x 10
add a bit of weight 1 x 5
add a bit more 1 x 3
I then progressively add weight and do sets of 3 till I feel the bar slow down (another 2-3 sets) and switch to singles. I then work to a 1RM by adding weight (of course). The total sets are 9-11.

It may look a bit Michael Mouse but after the first time you have the first 5 or so warm up sets figured.

30

When calculating my 1RM I just start with something comfortable and do a set of 10. Then after that I just go up in weight slowly/gradually. By the time I get close to my max, I am already warmed up, and I haven’t wasted any energy by doing too many extra lifting. Anyone agree/disagree?

31

Apart from calculating a % to work at, are 1RMs necessary? They may enhance firing rate and motor unit co-ordination between motor units for the given exercise, but this will not carry over to sprinting well. Is it not just necessary to increase functional hypertrophy and then use sprinting itself to increase specific firing rate and co-ordination?

As for using 1RM to gain a working weight at a given %, I feel it is better to gage a working weight by judging how comfortable the weight is and how near to failure the set is. When a desired weight has been found, just increase the weight each week within your limits. A % of 1RM does not necessary fall within the most desirable range.

32

Going by feel isn’t always accurate in my experience

for example a few weeks back I was doing fullsquats, and as I was working up through the warmups, 275lbs for 3 reps was quite difficult, the 3rd rep felt close to failure. But yet on the next set I loaded up 315lbs and knocked out 4 powerful reps with it, the 4th slowing down somewhat. I knew I could do the reps with 315, that is why I went up there, but if I didn’t know this, I probably would have stopped at 275lbs based on feel.
The human body is such an unpredictable thing - the brain can be so inconsistant in it’s signals :slight_smile:

33

I did a pre scheduled 1RM test yesterday the % shown are based on what was achieved. 11 sets total, 6 of which were singles.

18% x 10 rest 120 secs
36% x 5 rest 120 secs
54.5% x 3 rest 120 secs
63.6% x 3 rest 120 secs
72.7% x 3 rest 120 secs
81.8% x 1 rest 180 secs (the rest stayed at 180 secs for singles)
86.4%
90.9%
95.5%
100%
miss :frowning:

34

What exercise was it, and what was your training like running up to the test?

Did you do it at the end of a heavy/light volume week? Or use a taper?

I couldn’t imagine imagine doing a 1RM attempt at any other time than at the end of a light week or normally a taper of a few days (I normally taper my light weeks to an extent anyway)

35

It was my pathetic box squat :smiley:

As far as taper-no this is part of my training schedule and yesterday was Day 1 of week 3. I have pasted my post in the CAD post as that may help explain it better.

I have included CAD workouts as part of my current program which is outlined below I really like them. I am on the last day of week 2 (I start my training week on a Saturday) and am very pleased with the reults.

After much consideration I have come up with what I call Constant Inconsistency (CI) which is really just a flash name for a combo of ideas I nicked off the really clever strength coaches. The constant part comes from retaining the same focus strength exercises for 4 weeks the inconsistency comes from changing everything else. Thre are 3 blocks of 5 weeks so it is a 15 week program.

The basic premise is that you use a conjugated approach, which means that you are working on a number of things at once. Rather than focussing solely on increasing bench, squat and deadlift as Westside do CI is aimed at athletes or those who want to train like an athlete.

The Blocks
Weeks 1 -3 use a 4 day weights split, 2 upper and 2 lower days, plus 2 HIIT/ ab days. 1 of each is dedicated to strength focus and the other is either an ascending, descending or a more standard day- these change from week to week and are cycled throughout the program - confused yet?

The strength days have 2 primary lifts which are antagonists. The way lift A is performed changes from week (work to 1RM, 8 x3, above max static holds and waves) no 2 styles are used in the same week for upper and lower, e.g. Upper work to 1RM, lower 8 x 3.
Lift B is performed using Isometric style, timed tension or similar. Lifts C and D are assistance ‘money’ exercises. Lifts B, C and D do not change from week to week. Still with me?

Week 4 has 2 weights and 2 HIIT/ ab days. The weight days use only the 2 focus lifts (eg bench and bor) performed as 5 x 5.

Week 5 has 2 HIIT days using IBUR but as tempo runs – the aim is to finish each sprint portion at the same pace as it started. There is 1 weight day only and this involves an Oly lift, push, pull, a squat performed as a circuit. 3 circuits of 5 reps. Abs are worked that day after the weights.

Week 6 start again but with different focus lifts.

Focus lifts
Block 1
box squat/snatch grip dead, bottom start bench/ bor,

Block 2
snatch grip dead/squat, Chins/dips

Block 3
Bottom satrt squat/GM, dips/chins

It has been designed to fit my environment (my garage) so minimal gear is required, a cage with chin and dip attachments, bench, swiss ball, Oly set, DB’s, sledgehammer and tyre.

I’m pretty sure it will work, if anyone wants to see an overview of how the cycles flow (may be easier than the above) send me a PM with your email addy and I will send it to you.

If anyone is interested my training log is here

36

Eww… Vinegar post workout. Why do you do that (There must be a good reason I guess)?

Don’t worry about failing a 1RM test during normal training. Does your training plan vary volume much over weeks, or is it too varied in terms of exercises to tell?

37

I never see a point in repeating what you have already done in the past, so I thought that you should have done something over 100%, even just 5lbs, but it’s moot since you didn’t even make 100% :slight_smile:

Still you wasted much energy, 95.5% was a waste of time, ditto for 86%. IMO you should have greased your groove, got the juices flowing and your CNS going with more sets with the lighter stuff, moving them fairly quickly, then make bigger jumps to your 1RM attempt. Also you should have done a big squat jump 30sec before your attempt, or in your case a jump from a sitting position, for deinhibition. Then your CNS would be optimally primed for a big explosive effort.

I notice that people who do westside can hit big lifts after the speed/dynamic work, because the light stuff warms up the body and gets the CNS fully primed. For me I always jump much higher after doing olys, even if I am already tired. Same principle

38

Eww… Vinegar post workout. Why do you do that (There must be a good reason I guess)?

It’s actually not that bad :smiley: As for why, I read some stuff by John Berardi on it about a year ago and have used it since. Somthing to do with the acetic acid- I am not a huge scince buff.

Don’t worry about failing a 1RM test during normal training. Does your training plan vary volume much over weeks, or is it too varied in terms of exercises to tell?

I am not worried at all about it, the 1RM is just another workout and used for reference as much as anything. If you look at the westside guys they work to 1RM 2 x pw but normally on assistance exercises such as GM or JM presses. The exercises are actually pretty limited just the way in which they are performed varies. I am only 3 weeks in to this ‘experiment’ so too early to really judge results, I am however pleased with the how I feel.

I never see a point in repeating what you have already done in the past, so I thought that you should have done something over 100%, even just 5lbs, but it’s moot since you didn’t even make 100%

Col those % were put up after my 1RM and were a summary to show the progression that occured rather than the airy fairy post I put up earlier.

Still you wasted much energy, 95.5% was a waste of time, ditto for 86%. IMO you should have greased your groove, got the juices flowing and your CNS going with more sets with the lighter stuff, moving them fairly quickly, then make bigger jumps to your 1RM attempt. Also you should have done a big squat jump 30sec before your attempt, or in your case a jump from a sitting position, for deinhibition. Then your CNS would be optimally primed for a big explosive effort.

You may be right if that 1RM was the pure and utter focus of it all where it was really used as a different training stimulus rather than waves or 8 x3 as used in weeks 1 and 2. Make sense?