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%
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:
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
95# press (shoulder not 100%)
340# deadlift, 20# PR!
120# press (10# pr)
405# deadlift (20# pr)
75# press (5# PR)
275# DL (20# PR)
165#x3 press couple weeks ago
previous 1RM 170#
455# DL (5#pr)
145# Press (10# PR)
445# Deadlift (10# PR)
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?
87# Press
245# DL
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!
80# (2# PR) Press
225# (10# PR) DL
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)
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