1 rep max

polishpaddy

I weigh 75 kg and I squat 92.5kg 3x5 using the starting strenght workouts.
How do i go about testing my 1 rep max?

Colm_OReilly

Easiest way would be too warm up, and start on something you're fairly confident you could do a set of 3 on. Depending on how that feels, increase by 2.5,5, or 10Kgs(unlikely) until you can't get out of the bottom.

So,
20 x 5 (warm up)
60 x 5
80 x 3
90 x 1
100 x 1 (first work set)

would probably work for you. If you're nervous about going to 100Kg, start at 95 and go from there.

Take 3-5 minutes between efforts and enjoy!

rubadub

You can estimate it too.
http://www.exrx.net/Calculators/OneRepMax.html

I find that quite accurate for myself.

Vegeta

polishpaddy wrote: »

I weigh 75 kg and I squat 92.5kg 3x5 using the starting strenght workouts.
How do i go about testing my 1 rep max?

What Colm said is sound advice but I'll just add to make sure you have spotters or are very comfortable with the safety bars on the rack.

polishpaddy

Yours isn't alot different than mine. My normal warmup is like this.

25 x10
45 x5
65 x5
77 x3
92.5 3x5 work set

Is this overkill?
I'm not afriad to go over mark at all. I'll give it a shot tomorrow and see how it goes.
Thanks.