This is you estimated max for our max out workout. Your Number: Take your first set of 5 and double it. Each set should be going just a little bit heavier. Do not do the same weight for all sets of 5 and 3. Journal it if you have to, because next week will be the real thing. Which boat are you in?Ĭhoose the Lift (Bench, Squat, Deadlift, Press, Clean, etc.)Ĭomplete this workout and work your way up slowly. Here is what your pre-max out workout will look like. You are going to have to have a pre-max out workout, and then you will actually max out next week. First thing you have to do is go workout. You have an “idea” of what your max is but haven’t tested it in a while.You have never maxed out and couldn’t even guess a max lift.Starting Point and Boatsįirst, we have to determine your starting point. This way the next time I do a max out it is more like a scientific experiment than a guessing game. However, I lift based off of percentages and volume calculations so I know where I should be. I promise the how-to’s will get way more varied after today □ĭo you know your 1 RM? Is it a stagnant estimate that you haven’t really tested, or haven’t tested in a long time? Personally, I am not an advocate of maxing out on bench press every two weeks like a high schooler who thinks the bench is the only measure of strength. Inspired from yesterday’s post, today we talk about how to work up to a true 1 RM. Thursday: How to Make Paleo Pumpkin Muffinsįriday: How to Become a Member of “The Garage” Wednesday: How to Properly Work Up to a 1 Rep Max Tuesday: How to Program Strength Into CrossFit Monday: How to Shop for and Buy Good Barbells, Bumper Plates, etc…
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