2014-10-08

WEDNESDAY WORKOUT

Strength Test Day! Come prepared to work for those new 1 Rep Maxes. Bring your wrist wraps, if you need them (or tape, for you rebels).

Press 1RM Test 15 Minutes

Warm-up Sets:
5 reps @ 50%
3 reps @ 65%
2 reps @ 75%
1 rep @ 90%

Work Sets:
*1 rep @ 100+%
*1 rep @ 100+%
*1 rep @ 100+%
*Move the weight up in small increments until you have found your new 1RM. It should only take you around 3 sets-ish after your warm-up to figure out your new 1RM Press.


Then...


Deadlift 1RM Test 20 Minutes

Warm-up Sets:
5 reps @ 65%
3 reps @ 75%
2 reps @ 85%
1 reps @ 95%

Work Sets: 
*1 rep @ 100+%
*1 rep @ 100+%
*1 rep @ 100+%
*Move the weight up in small increments until you have found your new 1RM.

12 comments:

Emilie Goldsberry said...

Failed at 83# for press, got 82# last week :(
Didn't attempt to go over 265# for DL, focused in on form/back positioning and it felt pretty good

Darren said...

95# press (shoulder not 100%)
340# deadlift, 20# PR!

Kevin said...

120# press (10# pr)
405# deadlift (20# pr)

Rachel said...

75# press (5# PR)
275# DL (20# PR)

Jordan said...

165#x3 press couple weeks ago
previous 1RM 170#

455# DL (5#pr)

John Dunn said...

145# Press (10# PR)
445# Deadlift (10# PR)

Lisa Dempsey said...


75# press (5# PR)
172# DL (2# PR)

Staci W! YOU did awesome working up to your 215# DL. I think it was a 30# PR, right?

Megan said...

87# Press
245# DL

Susannah Dunn said...
This comment has been removed by the author.
Susannah Dunn said...

90#(10#PR)
275# (20#PR)

Have to admit I didn't think this was going to happen for either lift. As frustrating as these strength cycles can be, the end result was totally worth it. Thanks!

Sharon said...

80# (2# PR) Press
225# (10# PR) DL

Brianne Kemp said...

78# Strict Press (did 3 x 85 last week, though! Old 1RM was 85#)

280# DL (5# PR... but hadn't come anywhere near 275 in almost a year, so I'll take it! Also hit 273# for 2 reps last week)