Our 12 Week Squat Program has come to a close! 2 weeks ago we re-tested at 103%, now it’s time to see what your true 1RM is. Keep in mind, not everyone will be trying to find this number. New CrossFitters, those with mobility restrictions, or those that simply would rather not lift too heavy will be cycling through 3 Reps at a lighter weight instead.
When Testing For a New 1RM, AVOID the following…
1.Too many reps leading up to your new PR
2. Not enough reps leading up to your new PR
3. Big leaps in weight as you approach that new number
The chart below is a guide to help you dial in….
Working Up To Your New 1 Rep Max
Often people either do not warm up enough working up to a new 1 RM or they warm up too much going into it. Use the guide below to adequately warm yourself up, without burning yourself out. REST time is important! Take at least 4 minutes off between sets from 90% on.
|Warm-up set #||%1RM||Reps||Rest|
|5||90%||1||4 + minutes|
|6||100%||1||4 + minutes|
|7||102 – 105%||1||4 + minutes|