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 10-05-2010, 04:43 PM   #1
Carl Amolat
Member Carl Amolat is offline
 
Carl Amolat's Avatar
 
Profile:
Join Date: Aug 2010
Location: Fort Irwin  CA
Posts: 1,156
Testing 1RM

I recently have become curious about the ways people test their 1RM for any lift. I've seen different methods among trainers and am curious as to what methods people use to test their 1RMs.

Here's one that I've observed from Mountain Athlete's founder Rob Shaul:

Bench Press Test:

5 reps @ 135 lbs (a weight I can do more than 10 times)
3 reps @ 185 lbs (A weight I can do 3-5 reps of)
1 rep @ 195 lbs
1 rep @ 200 lbs
1 rep @ 205 lbs (Stopped here).

I wonder what other ways people use to test their 1RM.
__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto.

Last edited by Carl Amolat; 10-05-2010 at 04:45 PM.. Reason: Accidentally posted before I finished writing.
  Reply With Quote
Old 10-05-2010, 07:27 PM   #2
Stu Christensen
Member Stu Christensen is offline
 
Profile:
Join Date: Apr 2009
Location: Saskatoon  SK Canada
Posts: 864
Re: Testing 1RM

I would not do what you listed above. That is too many reps at >95% 1RM and will fatigue the body. I would have done the 185 set, gone right to 200 and then probably went with 210 or 215 depending on how the 200 set went.
  Reply With Quote
Old 10-05-2010, 08:21 PM   #3
Ted Apollo
Member Ted Apollo is offline
 
Ted Apollo's Avatar
 
Profile:
Join Date: Jun 2008
Location: Poway  CA
Posts: 1,697
Re: Testing 1RM

Quote:
Originally Posted by Stu Christensen View Post
I would not do what you listed above. That is too many reps at >95% 1RM and will fatigue the body. I would have done the 185 set, gone right to 200 and then probably went with 210 or 215 depending on how the 200 set went.
__________________
m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS)
  Reply With Quote
Old 10-05-2010, 08:26 PM   #4
Ted Apollo
Member Ted Apollo is offline
 
Ted Apollo's Avatar
 
Profile:
Join Date: Jun 2008
Location: Poway  CA
Posts: 1,697
Re: Testing 1RM

to tell you the truth i don't know if i would even do 3 reps @ 185. i would approach it like this:
warmup with the bar
3 reps @ 135
1 rep @ 185
go for projected max @ 205
depending on my 205 set i might add 5 to 15lbs to the next set
__________________
m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS)
  Reply With Quote
Old 10-05-2010, 08:26 PM   #5
Jason Wallis
Member Jason Wallis is offline
 
Jason Wallis's Avatar
 
Profile:
Join Date: Apr 2010
Location: Marshfield  MO
Posts: 1,182
Re: Testing 1RM

Ditto the other responses, you have the right idea but you're spending too much energy on the 3rd and 4th sets. You want to be warmed up, but not tired when you hit that max.
  Reply With Quote
Old 10-05-2010, 08:49 PM   #6
Carl Amolat
Member Carl Amolat is offline
 
Carl Amolat's Avatar
 
Profile:
Join Date: Aug 2010
Location: Fort Irwin  CA
Posts: 1,156
Re: Testing 1RM

In the case of the 3rd and 4th reps I was going off of the last time I did a 1RM bench (195 lbs and I barely got it onto the rack) and then I was able to push it up so I went up 5 lbs. And then on that fifth set I added five more pounds.

Thanks for the inputs guys. I was following Rob Shaul's suggestions for testing 1RM and I was wondering if there were other methods for ascertaining 1RM. I'm trying to look into other ways to test it though.
__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto.
  Reply With Quote
Old 10-05-2010, 08:56 PM   #7
Damon Stewart
Affiliate Damon Stewart is offline
 
Damon Stewart's Avatar
 
Profile:
Join Date: Jun 2005
Location: S Ogden  UT
Posts: 997
Re: Testing 1RM

I warm up thoroughly and and then try to reach a 1RM within 7 heavy singles, preferably by the 4th one.
__________________
http://WasatchCrossfit.com
  Reply With Quote
Old 10-05-2010, 09:30 PM   #8
Chris Mason
Banned Chris Mason is offline
 
Profile:
Join Date: Nov 2007
Location: Charlottesville  VA
Posts: 4,708
Re: Testing 1RM

You do it? What do you mean other ways to test it? Do you want a calculator based on reps? If so, forget it. They are not accurate. Why would you not want to simply try to life as much as you can with good form?
  Reply With Quote
Old 10-05-2010, 09:37 PM   #9
CJ Kim
Banned CJ Kim is offline
 
Profile:
Join Date: Mar 2010
Location: Seattle  WA
Posts: 134
Re: Testing 1RM

This is from Wendler (5/3/1):

If you are guessing your 1RM, always err on the side of too light. So now that you know an approximate number for your 1RM on each movement, use the following set/rep scheme. Notice that the percentages start at 50%. This is NOT your first set. Warm-up to that first set anyway that you want. Many times, it could be 2-3 sets and you are ready for the 50% set. For a stronger, more experienced lifter (“experienced” is code word for always beat up and hurting), it may take 5 or more sets to be ready for your 50% set.

• 1x5 @ 50%
• 1x3 @ 60%
• 1x2 @ 70%
• 1x1 @ 80%
• 1x1 @ 90%
• 1x1 @ 95%
• 1x1 @ 100% or new PR.

Here’s how it would work in a real life example. The lifter has a best 2 board press of 450lbs.

• 225x5
• 275x3
• 315x2
• 365x1
• 405x1
• 425x1
• 455 or 460x1

http://www.elitefts.com/documents/max_effort_easy.htm (sfw)
  Reply With Quote
Old 10-06-2010, 05:47 AM   #10
Eric A. Brown
Member Eric A. Brown is offline
 
Profile:
Join Date: Jul 2010
Location: New York  NY
Posts: 226
Re: Testing 1RM

I do most of my warm-ups with light weight, and save my strength for the max attempts. I start with the bar, and do as many sets and reps as necessary. Then move on the 95, then 135, etc. By the time I hit 50% of my goal weight, I am just doing singles to get ready for the max attempt.

Example:

Bar x whatever
95x5
135x3
185x1
225x1
275x1
315x1
etc.

I take as long as I feel like in between singles.
  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

BB 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
deadlift 1rm Eddie Baumgartner Digital Coaching 41 09-17-2010 07:20 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
Best sub for 1RM Snatches Scott Carter Exercises 6 01-27-2008 04:20 AM
GTG vs. 1RM Nick Martinez Fitness 7 08-04-2004 08:35 PM


All times are GMT -7. The time now is 04:08 AM.


CrossFit is a registered trademark of CrossFit Inc.