Did my 10 rep max test today and now I need help!
christianteach
Posts: 595 Member
Yay! I completed the first step. lol I entered my reps and weight in the calculator but which weight do I use? And the calf raises weights came out way too high. I don't think I could hold that much weight. lol I guess it's so high because I did 28 reps.
0
Replies
-
When u test. You're lifting as heavy as possible for 15 or less reps. For the most accuracy u want 5 reps or less. But a spotter may be needed. As far as what wt to use? Do u mean for the warm up and working sets?0
-
Well done!Yay! I completed the first step. lol I entered my reps and weight in the calculator but which weight do I use? And the calf raises weights came out way too high. I don't think I could hold that much weight. lol I guess it's so high because I did 28 reps.
Did you use the excel sheet linken to in the about All Pro's sticky? If so, there should be a column in the table on the first worksheet, that says "10 rep max" (or something along those lines). Those are the weights that you use in the various exercises at 100%, 90% and 80%. In that same excel file, om the second worksheet these numbers are automatically filled in calculated for the various days.
I agree with Katy, that it is probably wise to retest your calf raises with a higher weight.0 -
[/quote]
Well done!
Did you use the excel sheet linken to in the about All Pro's sticky? If so, there should be a column in the table on the first worksheet, that says "10 rep max" (or something along those lines). Those are the weights that you use in the various exercises at 100%, 90% and 80%. In that same excel file, om the second worksheet these numbers are automatically filled in calculated for the various days.
I agree with Katy, that it is probably wise to retest your calf raises with a higher weight.
[/quote]
I tried to use the excel sheet but I couldn't figure it out. :blushing: I saw a spot for a 1 rep max and an 8 rep max but no place to enter how much weight I lifted and for how many reps. I ended up putting the number of reps in column D and the weight in E but I don't think that's right because it has me using the same weight I used yesterday for everything, regardless of how many reps I did. For instance:
Squats 20 reps/65 lbs. and it says to start with 65 lbs.
bench press 13 reps/75 lbs. and it says start with 75 lbs.
bent-over rows 10 reps/45 lbs. and it says to start with 45 lbs.
I thought it would take into consideration how many reps I completed when giving me my starting weights. By the way, my wrist hurts today. Does that mean I did something wrong yesterday? I also spotted my son with his bench press yesterday and he had a lot of weight on there and I do recall it hurting (don't recall where) when I had to help him. I probably did it then. I wonder what he does when he goes alone... Should I just try it again tomorrow using more weight on the ones I did extra reps on?0 -
The number of reps should be filled in in column B, the weight used can be put in column C. This will give you the estimated 1 rep max in column D and the estimated 10 rep max in column E. The colum E numers do take the amount of reps into consideration.I tried to use the excel sheet but I couldn't figure it out. I saw a spot for a 1 rep max and an 8 rep max but no place to enter how much weight I lifted and for how many reps. I ended up putting the number of reps in column D and the weight in E but I don't think that's right because it has me using the same weight I used yesterday for everything, regardless of how many reps I did
The numbers from column E are then used in the `weigths` sheet from the same file in cells D4 to D10. These represent the weight to use for your work sets on 100% day.
So, just fill in the excel sheet again and you should be ready to start Cycle 1, day 1. If the wrist permits of course, be carefull and don't lift if it still hurts.
Does this help?0 -
I tried to use the excel sheet but I couldn't figure it out. :blushing: I saw a spot for a 1 rep max and an 8 rep max but no place to enter how much weight I lifted and for how many reps. I ended up putting the number of reps in column D and the weight in E but I don't think that's right because it has me using the same weight I used yesterday for everything, regardless of how many reps I did. For instance:
Squats 20 reps/65 lbs. and it says to start with 65 lbs.
bench press 13 reps/75 lbs. and it says start with 75 lbs.
bent-over rows 10 reps/45 lbs. and it says to start with 45 lbs.
I thought it would take into consideration how many reps I completed when giving me my starting weights. By the way, my wrist hurts today. Does that mean I did something wrong yesterday? I also spotted my son with his bench press yesterday and he had a lot of weight on there and I do recall it hurting (don't recall where) when I had to help him. I probably did it then. I wonder what he does when he goes alone... Should I just try it again tomorrow using more weight on the ones I did extra reps on?
This is the calculator you should be using to figure out your 10 rep max:
http://www.naturalphysiques.com/18/one-rep-max-calculator
Using this calculator and the examples you gave,these would be your starting weights:
Squats: 104
Bench:85
Bent Over Rows: 45
Then you would plug these into the spreadsheet to get your Heavy, Medium and Light Day figures.
Q: How do I select my starting weights for this routine?
A: You will use your 10 rep max for each exercise. To determine your 10 rep maxes, go to the gym one day (at least 2 days BEFORE starting the routine), and perform one set of each exercise until failure (as many reps as you can do with good form). Try and pick a weight that will bring you to failure at around 10 reps (for a more accurate calculation). Take note of the weight you used and how many reps took you to failure and then plug them in to this calculator (http://www.naturalphysiques.com/18/o...max-calculator), this will give you your 10 rep max (your weights cycle 1).0 -
I tried to use the excel sheet but I couldn't figure it out. :blushing: I saw a spot for a 1 rep max and an 8 rep max but no place to enter how much weight I lifted and for how many reps. I ended up putting the number of reps in column D and the weight in E but I don't think that's right because it has me using the same weight I used yesterday for everything, regardless of how many reps I did. For instance:
Squats 20 reps/65 lbs. and it says to start with 65 lbs.
bench press 13 reps/75 lbs. and it says start with 75 lbs.
bent-over rows 10 reps/45 lbs. and it says to start with 45 lbs.
I thought it would take into consideration how many reps I completed when giving me my starting weights. By the way, my wrist hurts today. Does that mean I did something wrong yesterday? I also spotted my son with his bench press yesterday and he had a lot of weight on there and I do recall it hurting (don't recall where) when I had to help him. I probably did it then. I wonder what he does when he goes alone... Should I just try it again tomorrow using more weight on the ones I did extra reps on?
This is the calculator you should be using to figure out your 10 rep max:
http://www.naturalphysiques.com/18/one-rep-max-calculator
Using this calculator and the examples you gave,these would be your starting weights:
Squats: 104
Bench:85
Bent Over Rows: 45
Then you would plug these into the spreadsheet to get your Heavy, Medium and Light Day figures.
Okay, at least I did this part right. I wrote down all three numbers for each because I wasn't sure which one to use. I guess it makes since since it was a 10 rep max test. The weights just came out so much higher than what I used I didn't think it was right. lol That's my own fault because I was able to do more than 10 reps on most. I know I can't even hold 256 lbs., let alone do calf raises with that so I will take the advice on here and try that one again.
Thank you! Now to go back to the spreadsheet...I hate those things!0 -
Got the spreadsheet done now too! Thank you all for your help!!0
-
You're welcome!0
This discussion has been closed.