S&C Week 1 - 1 RM Max Test

Date\Time: 10-18-09, 1:00 PM

After a failed attempt to get back in the gym over a month ago I urged myself to get in there and actually test my 1 RM for the Squat, Press and DL. If I was going to measure results properly and accurately testing the 1 RM max is a must. What motivated me to do so was reading the Underground Secrets To Faster Running. I'm not going to get into all the details but a case study on a football player that needed to bench 225 x 20 in 3 weeks when he could only do 3 reps got me thinking that paying attention to % of 1 RM was important to improving strength. Here are the results of my testing:

Warm Up

Foam rolling

C2 Rover - 5 minutes for 1150 meters

Squats

45 x 8

95 x 8

135 x 3

155 x 2

175 x 1

185 x 1

195 x 1 ** 1 RM MAX **

Press

45 x 8 x 2

65 x 5

75 x 3

95 x 2

105 x 1

115 x 1

120 x 1 ** 1 RM MAX **

DL

135 x 5 x 2

155 x 5

185 x 2

205 x 1

225 x 1

245 x 1 ** 1 RM MAX **