I'm brand new to Cathe workouts and am starting STS with the October group. I haven't received my DVDS yet, but did download and read the Users Guild. Experienced Cathe folks, I'd like your opinions on:

1. One Rep Max. I actually thought this was done by doing a literal 1 rep max test...duh.:embarassed: Now I see you attempt 10 reps and use the calculator to figure out the 1rm. Do y’all do the 1rm test for each meso cycle right before you start that cycle or do you do all 4 at the same time? Can the 1rm test be done in one session, or should I plan to allow multiple days?

2. What are some samples of your 1rm weight? I really have no idea where to start.

3. I don’t own a barbell, so my workouts are going to be done with dumbbells. Should I do my 1rm with dumbbells?

1. The way I did it for this go around is that I did all my 1RM for the entire 4 weeks the week before. One day I did 1RM for weeks 1 and 2 (disc 1and 4) this took me 60 mins. Another day I did legs for weeks 1 and 2 (disc 3 and 6) and another day weeks 1 and 2 (disc 2 and 5). Than I took another day to finish up for weeks 3 and 4. You will find that once you get through the 1RM for weeks 1 and 2 there aren't many more that need to be done for the first 4 weeks. During my rest week between meso 1 and 2, I will look at the sheets to see what 1RM I still have left to do for meso 2 and I will complete those (at this point there aren't too many). I never recalculate the 1RM for any exercise throughout the program becasue the program is set up to work off of your initial 1RM. I know Kiki adjusts throughout the program. I did however, adjust my weights if I felt something was too hard or too easy through out the program. You just have to keep notes from one workout to the next.

2. If you already workout with weights regulary, than I would just do your 1RM max with the weights that you currently use, but try to go to failure with every set at that given weight. For example if you normally do 15# bicep curls and stop at 10-12 regardless of how fitigued you are, keep going until you can't do anymore. You would then enter your weight amt and reps into the calculator and it tells you your 1RM. Or, you could go a little heavier than normal and not lift as many, but regardless, you want to go to failure and enter those numbers into the computer.

3. If you aren't going to use a barbell than do your 1 rep max with dumbells. If at all possible though, I would consider investing in a barbell and a few weights to get you started. Look on craigs list or ebay, there are some great deals to be had sometimes. I say this only becasue it really does make a difference in the workout when she goes between barbell and dumbells and a lot of the exercises are alternated between DB and BB. Just my opinion. others may disagree.

Hope this helps and isn't too confusing. If it is feel free to message me with questions.

Tracy

Bellabrite-If you have funds for it, I would buy a basic olympic barbell set with plates (mine came with 300 lbs I think). Seems like a lot of weight but gives you lots of options!