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Going for the 1 RPM..

  • 06-05-2009 9:16pm
    #1
    brutusthebarber
    Closed Accounts Posts: 636 ✭✭✭


    I just finished a program today and I plan on re-working the 1RPM which will be used as a basis for the next program's numbers.

    The question I have is, Should you test each of the 3 lifts on the one training day, (as would be done in a powerlifting comp)??? Would this give you a more realistic idea of what your max's are.

    Or should you do one each over 3 training sessions?. So your fresh for each lift.


Comments

  • #2
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    tbh if you're coming off the back of a 4 week sheiko prep cycle I wouldn't bother. I'd just add 5-10% on your pre-cycle max and recalculate off that.

    The results you might expect coming off 1 4 week prep cycle tend not to be the greatest really. There's no taper or peak, and the body hasn't had enough time to adapt really. In addition, true maxes just spazz out your body and mean you need extra recovery time.

    I know it sucks to hear, but I think testing maxes now would be a waste and probably just a set back. If you're got thru your sets easily, add 8-10%, if you've struggled thru add 5%. I'd personally run at least another cycle, or maybe two before testing.


  • #3
    brutusthebarber
    Closed Accounts Posts: 636 ✭✭✭brutusthebarber


    Hanley wrote: »
    tbh if you're coming off the back of a 4 week sheiko prep cycle I wouldn't bother. I'd just add 5-10% on your pre-cycle max and recalculate off that.

    The results you might expect coming off 1 4 week prep cycle tend not to be the greatest really. There's no taper or peak, and the body hasn't had enough time to adapt really. In addition, true maxes just spazz out your body and mean you need extra recovery time.

    I know it sucks to hear, but I think testing maxes now would be a waste and probably just a set back. If you're got thru your sets easily, add 8-10%, if you've struggled thru add 5%. I'd personally run at least another cycle, or maybe two before testing.

    Cheers man..

    Yeah I'll go with that. I think with the sqaut I could add the 10%, not sure about the bench or deadlift.

    I might just add the 10% for it all and work from there..

    I got the first program from here http://www.elitefts.com/sheiko/
    Would it be worth going for the next recommended program or stick with the current one.

    This might:) be a stupid question but is the whole point of these programs to do a few of them without going near your 1RPM, to just keep working on volume??


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