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Old 01-20-2008, 10:45 AM   #1
Rob Veach
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Question on 7 singles

A little on the new side ... on a workout like today's 1-1-1-1-1-1-1, do you warm up and then do 7 increasingly heavy reps close to, or seeking, a 1RM. I would appreciate any input on this type of WOD. Thank you.
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Old 01-20-2008, 11:12 AM   #2
Bhupinder Khosa
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Re: Question on 7 singles

That's exactly what you do. Rest in between sets is up to you but 3-5 mins would be ideal.
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Old 01-20-2008, 11:21 AM   #3
Steven Low
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Re: Question on 7 singles

300 lbs = previous 1 RM

1x8 45
1x5 135
1x3 225
1x2 265
1x1 285 (first single)
1x1 295
1x1 3XX (PR attempts)

Rest = 3-7 minutes. I usually do 5 min.
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Old 01-20-2008, 09:23 PM   #4
Simeon Priest
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Re: Question on 7 singles

Quote:
Originally Posted by Steven Low View Post
300 lbs = previous 1 RM

1x8 45
1x5 135
1x3 225
1x2 265
1x1 285 (first single)
1x1 295
1x1 3XX (PR attempts)

Rest = 3-7 minutes. I usually do 5 min.
I was under the impression that it was just 7 single reps. Each one as heavy as possible, after a warm up, of course.
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Old 01-20-2008, 09:49 PM   #5
Steven Low
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Re: Question on 7 singles

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Originally Posted by Simeon Priest View Post
I was under the impression that it was just 7 single reps. Each one as heavy as possible, after a warm up, of course.
Warming up heavy lifts.. with the lift itself is very important.

Generally, you try to max about 2-4th single and then hit PRs from there.

If you started off as heavy as you could with your first single then the latter 5-7th reps tend to degrade even if you're taking 5-7 minutes between singles.

It's fairly simple programming structure.. err, I'm not sure if SS has something on that, but practical programming should have something on maxing within a 5-5-5s, 3-3-3s and 1-1-1s structure.
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Old 01-22-2008, 12:18 PM   #6
Jason Karr
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Re: Question on 7 singles

The one issue I have with this type of workout is I dont feel like I really worked myself when doing these. I mean the lift is very hard but when I am done I dont really feel like I got a good workout. Any advice.
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Old 01-22-2008, 12:41 PM   #7
John Alston
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Re: Question on 7 singles

Is it really hard? Really hard? No, really hard?

Also, if you're new to lifting, your maximum efforts won't tax you as much as more experienced lifters because your ability to recruit muscle isn't as developed.
Heavy singles tax the nervous system as much or more than the muscles. Don't look for a pump or the kind of soreness you get from a Cindy. But if you feel like you can't even think and need to sleep, your arms or legs don't quite respond to your commands, then you've done some good hard singles.

Heavy singles are kind of at the edge of the curve in my opinion. You need to take a little risk. It can be done safely - power racks with safety bars, dumping o-lifts - but go a little nuts...
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