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Old 06-02-2009, 05:16 PM   #1
Wil Li
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A question for rep max.

Hey I tried the CFT for thrusters this week and I found my 1 rep max. So what do I do for the next workout? Do I start with my max weight and use that for all of my sets? If not where do I start the weight with and do i go over my max weight by 5 or 10 the next time of keep it the same? I guess up it by 5 or 10 but just making sure I have got everything down. Thanks.
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Old 06-02-2009, 05:37 PM   #2
Brian Solar
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Re: A question for rep max.

What you would do for the next workout? It depends on the rep scheme. If it max effort sets of 1(like 1-1-1-1-1-1-1), you would shoot for a PR on your last set. You would start the weight at something you can handle, then attempt your previous max on the second to last set, try to get a PR on the last set. This is not required, because some days are worst than others, and you can't lift as much.
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Old 06-02-2009, 07:13 PM   #3
Steven Low
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Re: A question for rep max.

I disagree.

Aim for your previous 1 RM by the 2nd/3rd set.. and then try to PR on the 3rd/4th set and then go from there if you can do more or just try to get as many reps at the heaviest you can.

It's important especially on max days to get many reps at the heaviest weight possible so that there's enough stimulus to build the neuromuscular adaptations that increase strength.
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Old 06-09-2009, 09:59 AM   #4
Marcel Zwinger
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Re: A question for rep max.

very interesting, steve...

hmmm, I an going to overthink it now on purpose, but...

couldn't you just skip the 3-3-3-3- and 5-5-5-5 and just "warm up" to your previous 1rm and go from there with 1,3,5, or whatever number it will be?
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Old 06-10-2009, 08:18 AM   #5
Steven Low
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Re: A question for rep max.

Quote:
Originally Posted by Marcel Zwinger View Post
very interesting, steve...

hmmm, I an going to overthink it now on purpose, but...

couldn't you just skip the 3-3-3-3- and 5-5-5-5 and just "warm up" to your previous 1rm and go from there with 1,3,5, or whatever number it will be?
Well, it depends how you want to do the set too.

I think the implicit official word is the increasing ladder for weight.

The key with the 1s, 3s, and 5s is that I think whoever is doing the programming (Glassmans I believe) assume that you will get a certain amount of volume out of the workout. So it's probably better to do it as they put it.

But personally I would have no problem doing it that way as it's a valid method.
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Old 06-11-2009, 06:32 AM   #6
Marcel Zwinger
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Re: A question for rep max.

thanks steven.

yes in the end, it's better to not mess around too much with the posted programming, you are going to pay for it anytime soon.
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