Wednesday, April 1
We are taking the first 25 minutes of class on Wednesday to find a 1 rep max back squat. If you have been here a while, please try to make it in to test. Having a max number to work off of for the next few months will make your training much more productive. If you are new to squatting, we will use the time to work up to a heavy set, but we won't be testing a true max until you have spent a lot more time under the bar. When testing a max it is important for you to plan out your warm up reps properly. You should have some idea of how much you may be able to lift and you should work backwards from there. You'll want 5-7 sets working up to what you think might be your max with the weights going up and the reps going down. Once you get to 80% you shouldn't be doing more than 1 rep each set. Everyone is different here and it obviously depends on how much weight you can lift, so feel free to vary this, just don't wear yourself out before attempting your max lift. At the same time, make sure you are properly warmed up to go for a big lift.
You also need to be taking quite a bit of rest between heavy sets. At least three minutes if not five and maybe more once you get to 100%. Don't rush things here, you muscles need sufficient recovery time and even if you feel good they might not have replenished their energy stores. Trust me, this is science.
One other thing, if you don't set a new personal record don't freak out. If you've been training a while those records don't come easy. There are so many factors that can play into setting a new max, including sleep, diet, stress and training. So if things don't go your way tomorrow that's ok. It doesn't mean you aren't getting stronger, it just means that it wasn't your day. Good luck!
Workout for Wednesday, April 1 25 min to Find 1RM Back Squat Beginner Strength: Continue 5X5
5 Rounds For Time: 8 Front Rack Lunges (75/55) (4 each leg) 12 Hang Power Cleans (75/55)