Weight 213.2
It's week 2 of #37 and everything is going pretty well. The elbow tenderness that forced me to reverse grip on bench press is gone completely, but I will continue to bench underhand for the rest of this cycle. Squats are going extremely well, with just a small recurrence of hip flexor tightness that reverberates pain throughout my right lower back region. After hitting 90% on squats and bench in week 3 of routine #29 I decided that I need to test my maxes to see how far they have gone upward (if at all). I don't really want to mess with the program too much though and won't go for a true 1RM. Instead I'll do something I picked up from when I interned for Boston College Strength and Conditioning and do a sub-max test!
Sheiko #37 has 5x2x80% for squat and bench on day 1. Instead, I'm going to adjust this to:
1x2x80%
1x2x85%
1x2x90%
1x max reps x 90%
If I complete more than 3 reps at 90% I'm going to up my training max numbers by 10 pounds (http://www.exrx.net/Calculators/OneRepMax.html).
The results are below in video!
Squats x 5 reps (and still had 1 or 2 more in the tank, but my back was yelling at me)
Bench Press x 5 reps
Holy crap, 90%x5? I would be so tempted to increase training max by more than 10 lbs...not the best idea though!
ReplyDeleteI'm about a week away from finishing Sheiko 29 and I'm going to move on to 37, I was wondering if I should test my maxes at all and I'm glad I stumbled upon your method of sub-max testing. Think I will end up doing this in a few weeks :)
So sorry for the (much) delayed response Thi... The Sheiko experiment didn't turn out too well for me after running 3 consecutive programs..
DeleteIn regards to sub max testing - it is very effective, especially if you don't have access to a spotter! The only thing is that lifting a true 1RM is a totally different experience so increasing more than 10 pounds is really risky in my opinion.
Feel free to post back your results, and I hope that your experience with Sheiko was a productive one!
Also, about the elbow. Have you tried doing something like this? https://www.youtube.com/watch?v=sgRrnotB9LI
ReplyDeleteI do have a compression arm band that I use from time to time, it's not exactly like this one though.. I'm going to look more in to this! Thanks!
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