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Old 01-19-2012, 03:42 PM   #11
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I would say that it is valuable to a lifter, especially if you are looking to increase your progression. I truly believe that why any lifter lifts, they want to increase their strength. If one never tests their potential then there is no purpose to lift or become stronger....
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Old 01-19-2012, 07:42 PM   #12
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I prefer to test for a 1RM, after a week's rest, which seems to work well.

I also found, through trial and error, that I need to use a set progression of loads and warm-ups to get me to the 1RM and if I use too many warm-ups, I burn out too quickly and it affects the 1RM attempt.

To work submaximally, I need to know where my 1RM sits, and to progress to a higher 1RM, I need to work submaximally for a short time; so yes, I think it has definite benefits in regards to strength.
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Old 01-20-2012, 02:41 AM   #13
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Testing and improving 1RM is needed because it also improves basic strength levels. However it is not so valuable to just test it by jumping from some 70% weights to 1RM, because you cant get your true 1RM potential out without some "peaking cycle". Improving strength comes from doing different cycles, more muscle means more strength potential, better basic strength levels (improving your 5x5 etc) gives you a base for getting more out of a max peaking cycle. So use a simple cycling model like this:

* 1-2 months to develop more muscle mass, classic 3-4x8-15 type training
* 2-3 months of basic volume training, 4-6x4-6 in 70-85% range
* 1-2 months peaking cycle, for example:
week 1, technical 3-rep max
week 2, all out 3-rep max
week 3, "easy week", for example 80% 3x2 + 70% 2x3
week 4, technical 2-rep max
week 5, all out 2-rep max
week 6, "easy week", for example 85% 3x2 + 75% 2x3
week 7, technical 1-rep max
week 8, all out 1-rep max
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Old 01-20-2012, 06:59 AM   #14
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Old 01-20-2012, 11:29 AM   #15
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Thanks for everyone's input.

I was mostly concerned with whether or not I specifically should test my 1RMs next week instead of my normal training sessions, because it will be my last week of training before I take mid-tour leave (about 3 weeks off from training). Instead of limiting the scope of the thread to that only, I wanted to provide a place for other 1RM questions.

On the one hand training normally next week allows for a little bit more progression, maybe some more calories burned, and gives me a bit more of an edge when I come back and start another run of Madcow's.

On the other hand, I've not tested my 1RM's seriously since I've started strength training/power lifting, so I am curious to see where 11 weeks of Madcow's has placed me. However, aside from curiousity, there really is no tangible reason to test them, so I was debating whether or not I should bother. Honestly, I'm still unsure!
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Old 01-20-2012, 11:48 AM   #16
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In relation to the 1Rm testing and training the week of actually contemplating testing, the reason I choose to take a week's rest after working at 93% of the current 1RM and that sort of percentage, give or take a bit for different lifts, is because I read about a period of adjustment that the body goes through immediately after working with heavy loads.

I like to test it about 3 or 4 times a year, maximum, just to give me a new working max to base lifts on; I feel that otherwise I may end up spinning my wheels and not progressing as much as I could. Even though I test the 1RM, I tend to work with multiple reps for the majority of the rest of the year's sessions and only get into singles for about 6-8 weeks of the year, generally.

Having said that, as long as multiple rep loads are also increasing, there's no overly need to test a 1RM, though I feel it does help in acclimating the tendons and the muscles to the load whereas multiples can only do that to a certain degree.

And, I guess I just like being able to see a new PB, once in a while.
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Old 01-20-2012, 12:39 PM   #17
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Test your maxes Tank, it shouldn't be a massive deal. You'll be pleasantly surprised.

My brother is the same way, he doesn't compete but even then he rarely maxes out. He has been working with 360-370 for Squats for so long now, I finally persuaded him to max and he threw up 420 like it was no problem and that's weighing only 175lbs himself.

Do it, it shouldn't be a big deal and you'll probably surprised yourself.
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Old 01-20-2012, 12:55 PM   #18
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I work up to a daily 1RM more than a couple times a week on all different lifts. I don't know who made up the whole "1RM is just for testing and not building strength" thing, because its a crock. Long as you can get in enough singles to create enough volume to make change, its one of, if not the best way to increase maximal strength.
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Old 01-20-2012, 12:55 PM   #19
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Just look at my look tank and let the truth set you free!!!!!!!!!!!!!!!!!!!!!! MAX OUT!!!!!!!!!
But be careful........... lol
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