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Testing Ur Max?

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Dildo69
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2004/02/11 17:50:38 (permalink)
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Testing Ur Max?


Ok this is really starting to piss me off coz i cant get me head around it.

Stay with me as im not the best at explaining what im trying to get at.

To be able to write a program based on my 1rm i need to know the 1rm's in the relevant exercises. So thats fine i do that and do my 3 week block followed by an unload week, now i need to know my 1rm's for my next block.

This is where my problem is, when do i test them, they will obviously place a lot of stress on the c.n.s which is no good to me in my unload week. And i cant go on my old 1rm's as (hopefully) i will be stronger.

What do i do?
#1

7 Replies Related Threads

    easyslip
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    RE: Testing Ur Max? 2004/02/11 20:32:20 (permalink)
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    Hey D69, hope you don't mind a newbie having a go!

    You should be able to recalculate your 1RM by reversing the initial calculation with your new weight. e.g: 100kg for 5 reps = 100/0.86(% of 1RM) = 116.28kg 1RM.

    Hope this helps.....or am I way off?!
    #2
    Dildo69
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    RE: Testing Ur Max? 2004/02/11 21:13:09 (permalink)
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    Of course not mate i dont mind any one haveing a go!

    But im not really sure i get what ur saying......do u mean take my 1Rm from my new 5RM?

    Anyway i think im gonna work off a 3RM, following earlier advice from acooper. So my 3 weeks will look like this.

    week 1 2x3 87.5% 1x3 90%
    week 2 2x3 92.5% 1x3 95%
    week 3 build up in doubles and singles of 3RM as not to fatigue then try for new 3RM.

    Hopefully this wont tax my cns as much if i work in singles, and when i need to test an unknown max ill just test a 3RM.


    #3
    easyslip
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    RE: Testing Ur Max? 2004/02/11 21:54:06 (permalink)
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    Sorry mate - I thought that you just wanted to recalculate your new 1RM after strength gains without actually having to do a 1RM lift.

    Good luck with your routine
    #4
    acooper
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    RE: Testing Ur Max? 2004/02/11 23:14:36 (permalink)
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    I've been looking into structuring of training blocks recently and have had the following ideas. Dildo69 i know you are an athlete of some sort so i am gonna base the following on the assumption that you sprint. Even if you don't hopefully it will still be interesting to know.

    Weight training structure.

    Week 1 - If this is the first week of a new programme of incorporates new excercises there will be a conditioning effect caused by new motor patterns and/or differing balances of strength in the different muscle groups involved in the lift. Therefore volume must be suitably low enough so as to not cause over training. When wk1 is the fisrt week of a >2nd block of the same programme the volume will be at its highest. (Intensity is at it's lowest so neural development must be stimulated through higher volume.)

    Week 2 - The intensity has been raised and the volume reduced to balance things out.

    Week 3 - This is the hard week, volume has been further reduced to allow very high >95% intensity.

    Week 4 - Is a TEST week. Intensity will be at 100%, you are testing your XRM this week that will be used in your following block. However the volume is as low as possible, weight is increased until the XRM is met and that ends the session. You are only testing in your main lift, no supplementary excercises are performed.

    Sprint Training Structure.

    Improvements in speed can only be made by training at max velocity therefore all sessions week 1-3 are at 100% intensity. But note if a new pb is ran the intensity will be >100% (supramaximal) in this instance the session volume is reduced severly. In week 4 (unloading week) the intensity is dropped and volume is raised to allow maintence of motor patterns through repetition.

    WHY?

    Because the majority of weightraining is submaximal it is not possible to quantify improvements (which are important so the athlete can make judgements on how to change and improve the programme) therefore a test is required. Testing is not an efficient way of developing strength/power, development is made through repetition, as improvements are made through neural muscular learning, so high frequencies of submax lifts should make up the 'training weeks'. Therefore the window for testing falls in the unloading week. CNS stress is within recoverable boundaries because the volume is suitably low. remember CNS stress is the result of the intensity x volume of work.

    This is different for sprinting because of the way CNS stress increases with increased speed. As speed is increased the CNS stress goes up exponentially (i.e. 95% speed may be double of 90% and 100% double 95%). This is mainly because of accelartion to get to max speed. This is basically due to inertia, the fatser you go the higher your mass will be as you are moving relative to the ground, because F=ma as your mass increase the required force to accelerate a given amount also increases. Higher force more cns stress. This can also be related to Einstein's formula E=mc^2. If c (speed of light) is replaced with your max speed as you approach max. your mass increases and the required energy to accelarte goes up meaning you will never reach your true top speed. This is why we cannot travel faster than the speed of light and go back in time!

    Alan.
    #5
    Dildo69
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    RE: Testing Ur Max? 2004/02/11 23:28:59 (permalink)
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    Great post, very intresting.

    But if week 4 is a test week will this not effect my unload week, or is the lack of assistance work allowing for my cns to recover?

    How would i reduce intensity in my 3RM scheme above, would dropping to 2x3 in week 2 still provide enough to bring about good strength gains?
    #6
    acooper
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    RE: Testing Ur Max? 2004/02/12 10:16:48 (permalink)
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    quote:
    Originally posted by Dildo69

    Great post, very intresting.

    But if week 4 is a test week will this not effect my unload week, or is the lack of assistance work allowing for my cns to recover?

    How would i reduce intensity in my 3RM scheme above, would dropping to 2x3 in week 2 still provide enough to bring about good strength gains?



    The CNS is recovering because of no assistance work and the reduced volume in general.

    I assume you meant dropping volume in week 2. I would keep it as it is but increase the volume in week 1 for the second and consequtive cycles.
    #7
    Dildo69
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    RE: Testing Ur Max? 2004/02/12 15:54:24 (permalink)
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    I get ya, once again thanx for the help.
    #8
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