I'm going to be starting a new program that focuses on lifting heavy (up to 90-95% of 1RM once I'm settled into it). I'm excited about this, and it's possible because I finally have a full-time partner/spotter to count on for the first time in....ever.
Anyway, I don't have good numbers from which to guesstimate my starting point. My last program focused on upping intensity by shortening rest intervals. I was making progress (until I got sick) with that; however, I was doing 5x5s on extremely short rest. So I don't even have a figure to stick in the 1RM calculators that is useful for estimating.
I'm planning to try to test my 1RM for the three biggees (squat, deadlift, bench) using Charles Poliquin's method for testing. I think it'll provide me with better data for where to start the new program at, and it'll be fun to see the improvements afterwards too.
I'm still trying to iron out how to do this though. My best guess is that it is better to be slightly under on the estimate of what you think you should be aiming for with the testing. But you don't want to be wildly off. Having to do too many reps will just fatigue you before you hit that point. And if you fail sooner than what you thought was 100%, well, there's the answer anyway.
I'm looking for tips or experiences of people who have tested 1RM, particularly using this method.
[Side note. This is Poliquin's method:
4 reps @40%, rest 10"
4@40%, rest 10"
3@60%, rest 30"
2@75%, rest 1'
1@80%, rest 2'
1@85%, rest 2'
1@90%, rest 3'
1@95%, rest 4'
1@100% ]
Anyway, I don't have good numbers from which to guesstimate my starting point. My last program focused on upping intensity by shortening rest intervals. I was making progress (until I got sick) with that; however, I was doing 5x5s on extremely short rest. So I don't even have a figure to stick in the 1RM calculators that is useful for estimating.
I'm planning to try to test my 1RM for the three biggees (squat, deadlift, bench) using Charles Poliquin's method for testing. I think it'll provide me with better data for where to start the new program at, and it'll be fun to see the improvements afterwards too.
I'm still trying to iron out how to do this though. My best guess is that it is better to be slightly under on the estimate of what you think you should be aiming for with the testing. But you don't want to be wildly off. Having to do too many reps will just fatigue you before you hit that point. And if you fail sooner than what you thought was 100%, well, there's the answer anyway.
I'm looking for tips or experiences of people who have tested 1RM, particularly using this method.
[Side note. This is Poliquin's method:
4 reps @40%, rest 10"
4@40%, rest 10"
3@60%, rest 30"
2@75%, rest 1'
1@80%, rest 2'
1@85%, rest 2'
1@90%, rest 3'
1@95%, rest 4'
1@100% ]