CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 06-26-2013, 08:47 AM   #1
Andrew Joseph
Member Andrew Joseph is offline
 
Andrew Joseph's Avatar
 
Profile:
Join Date: Mar 2013
Location: Pittsburgh  PA
Posts: 73
How often do you test your 1RM?

Never? Once every X months? At the end of a strength cycle? Whenever you're having a good day at the gym?


As random as the list above seems, I've used each approach at different times over the years.
  Reply With Quote
Old 06-26-2013, 08:59 AM   #2
Mark E. Wallace
Member Mark E. Wallace is offline
 
Mark E. Wallace's Avatar
 
Profile:
Join Date: Apr 2008
Location: Cedar Park  TX
Posts: 3,869
Re: How often do you test your 1RM?

Quote:
Originally Posted by Andrew Joseph View Post
Never? Once every X months? At the end of a strength cycle? Whenever you're having a good day at the gym?
I don't lock myself into any particular frequency, but generally I retest my 1RM whenever I feel that my 3x5 and/or 5x3 (the schemes that our box uses most) have increased enough that I feel my 1RM may have also increased. When I get to that point *and* hit an "I feel good today" day, I'll retest.

Completely unscientific method though.

- Mark
__________________
"Ima champ Still pushin Strong, Remember You only get what you train FOR>"
Snarky answers -- Free of charge.
  Reply With Quote
Old 06-26-2013, 11:52 AM   #3
Steven Wingo
Member Steven Wingo is offline
 
Profile:
Join Date: Dec 2011
Location: Ocala  FL
Posts: 506
Re: How often do you test your 1RM?

The coach who programs at my home box usually has us work up to and test a 1 rep max or maybe a 2 rep max at least once a week. It is typically part of the workout and we work up to the weight, as a heavy day for that exercise. The exercises vary, however, all the time so that we are not just doing that with the base lifts. We do it with a variety of lifts: squat, front squat, overhead squat, the press, push press, and push jerk, split jerk, clean, hang clean, deadlift, snatch, hang snatch, high hang snatch, and so on. So we don't repeat the same lifts over and over week after week, but hit different lifts each week. Yesterday we worked to 1 rep max on the push jerk (no splitting allowed).

Our coach who programs for our box is partial to the Outlaw workouts, which I believe includes working to max lifts quite frequently. He just scales down the workload each day so that it is appropriate for "regular" folks working out and not designed for those hoping to quality for the regionals or games.
  Reply With Quote
Old 06-26-2013, 03:55 PM   #4
Sean Dunston
Affiliate Sean Dunston is offline
 
Sean Dunston's Avatar
 
Profile:
Join Date: Sep 2007
Location: Alexandria  VA
Posts: 5,759
Re: How often do you test your 1RM?

You can test maxes on the Snatch and C&J pretty often.
You can't test maxes on the power/slow lifts (squat and DL) as often - they're too taxing.
I pretty much only test 1rm of the powerlifts in competition once or twice per year.
For my gym, I have members test Snatch and C&J about every 2-3 weeks. For the powerlifts, it is closer to every 12-16 weeks.
__________________
Mount Vernon CrossFit, Owner
USA Powerlifting, Virginia State Rep
My gym- Mount Vernon CrossFit
  Reply With Quote
Old 06-26-2013, 04:39 PM   #5
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: How often do you test your 1RM?

Daily 1rm BS 2x/week, FS 1x/week. This is rarely a PR or true 1rm because I've Snatched or CJ prior. Then I do back off sets for volume.

Floor Sn and CJ 1rm is 1x/week, seperately as I'm not doing a weekly max Sn/CJ day currently. Lifts from the high hang or knee for 2 or 3 reps depending are worked up till I fail a set. I don't wave it as I find I am generally done after this even if I start basically over. If anything, work pulls afterwards.

Rack and Neck Jerk are worked once a week up to a max double.

I like this, but each session is just under 2 hours to 2 1/2 if not 3 hours (on the last day to tack on the weekly Bull**** assistance).
  Reply With Quote
Old 06-27-2013, 12:20 PM   #6
Andrew Joseph
Member Andrew Joseph is offline
 
Andrew Joseph's Avatar
 
Profile:
Join Date: Mar 2013
Location: Pittsburgh  PA
Posts: 73
Re: How often do you test your 1RM?

Quote:
Originally Posted by Blair Robert Lowe View Post
Daily 1rm BS 2x/week, FS 1x/week. This is rarely a PR or true 1rm because I've Snatched or CJ prior. Then I do back off sets for volume.

Floor Sn and CJ 1rm is 1x/week, seperately as I'm not doing a weekly max Sn/CJ day currently.
Are you maxing that often because you want the feedback/data of knowing precisely what your 1RM is at any time and how it is changing? Or are you doing this just because it is a weigh of using the heaviest weights possible and you feel that increases your strength quicker?
  Reply With Quote
Old 06-27-2013, 12:30 PM   #7
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: How often do you test your 1RM?

Warm up daily 1rm FS/BS after Snatching or CleanJerking, then volume.

Best of both worlds. As I said, sometimes I PR, sometimes I hit 90% and some days maybe just 80-85%.

I use that daily 1rm to calculate the weights of my volume sets. So instead of using 90% or 85/80% of my 1rm, I use the daily 1rm.

So let's say I work up to a daily 1rm of a 145kg/315 FS. I would then take 10% off and do 3-5 sets of 3 reps (which are actually 92 or 93% of 1rm but I take a few % so I can actually get through the sets because I've worked the lifts then a daily 1rm).

I prefer this a bit to just warming up and doing sets across. Some days I just don't have it in me to do 5's at 85% of my 1rm.

Sometimes I might only hit 70-80% of my 1rm for various reasons so it's a way to not try and kill myself during work sets.
  Reply With Quote
Old 06-29-2013, 04:36 AM   #8
Pearse Shields
Member Pearse Shields is offline
 
Pearse Shields's Avatar
 
Profile:
Join Date: Mar 2010
Location: Palmerston  New Zealand
Posts: 1,798
Re: How often do you test your 1RM?

When I feel up to it. Alternatively, when I feel like I haven't for a while. I usually go for doubles and triples, or a few sets of sub maximal singles.
__________________
If it had parents, eat it till you're full My YouTube
  Reply With Quote
Old 07-01-2013, 09:29 PM   #9
William Garrett
Member William Garrett is offline
 
William Garrett's Avatar
 
Profile:
Join Date: Aug 2012
Location: Anchorage  AK
Posts: 151
Re: How often do you test your 1RM?

Once every 2-3 months for me. Using Wendler I PR every single day I lift whether its 2.5lbs or 1 rep more than the last months cycle. I havent missed a lift or rep in 5 months that I was "supposed" to get. I dont get caught up 1RM's unless I have a reason to test it.

The weight I squatted 3 reps in late April/early May I can squat 6 now. My current 1RM's are 2.5 months ago. 1RM's are tricky, you have good day's, and bad. I gauge my gains in the 3-5 rep range, not 1RM personally.
__________________
M/35/5'10@190lbs/L1 -- Squat 420, FS 325, DL 520, Press 215, Bench 315, 5k Row 19:30

Last edited by William Garrett : 07-01-2013 at 09:36 PM.
  Reply With Quote
Old 07-02-2013, 11:16 AM   #10
Daniel Pope
Member Daniel Pope is offline
 
Daniel Pope's Avatar
 
Profile:
Join Date: Jun 2010
Location: Waterford Works  NJ
Posts: 492
Re: How often do you test your 1RM?

Cool conversation. I used to be very much against maxing out too frequently. What I mean by maxing out is a true 1 rep max after you've spent years training a particular lift. i.e.: A powerlifter would not hit their competition max very frequently.

As far as hitting maximal weights I'd do it all the time. I try to hit a max repetition set on a given exercise at least once per week. The difference is doing a 5 rep max on something like a front squat as opposed to a 1 rep max on your competition stance back squat.

I'd say as you increase your training age (been lifting competitively for longer and longer) I'd probably max out less frequently.

A mistake I commonly see if people frequently trying to max out on a lift when their technique is falling apart. I made a big arguement against that in an article here: WFS

That's a great way to learn how to lift poorly and get hurt!
__________________
Physical Therapist, Coach, Athlete - My website: Injury Prevention Info so you can continue to enjoy crossfit pain free http://fitnesspainfree.com/
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Warm up before 1RM Steve Powell Starting 2 02-21-2012 11:39 AM
1RM help Dwayne Lawrence Starting 15 11-03-2011 06:17 PM
press 1rm compared to push/split jerk 1rm Yahya Kohgadai Exercises 9 04-15-2010 10:14 PM
DL 1RM guestimation Kevin Shaughnessy Exercises 18 02-22-2010 11:22 PM
GTG vs. 1RM Nick Martinez Fitness 7 08-04-2004 08:35 PM


All times are GMT -7. The time now is 12:59 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.