1 Rep Max!
We have just finished 2 months of a squat focused lifting cycle, so this week we are maxing out the Back Squat. A one rep max is basically the heaviest weight you can successfully squat to depth. Heavy singles require a unique mental approach in that they require increased attention, mental focus, intensity, and muscle recruitment. When you approach a max lift, you’d better be incredibly focused. If not, you’re setting yourself up for injury.

Look through your notebooks to determine what weight you ought to shoot for. In order to estimate your strength, you can use the 1RM calculator on this site: http://www.exrx.net/Calculators/OneRepMax.html. As a general rule, your heaviest 5 reps is about 85% of your 1RM, and your heaviest triple is about 90% of your 1RM.

Once you have that number, you can plan your attempts. As usual, warm up with the empty bar first, then perform a set of 5 at about 50% of your predicted 1RM and then a set of 3 at 60%. After these warmup sets, you will be allowed exactly 5 single lifts to reach your max. By planning your lifts in advance, you will have a much better chance at a successful PR attempt. And be sure to rest at LEAST 2-3 minutes between singles.

For example, take a lifter whose last ascending set of five squats was 205#. Her predicted 1RM is 230#. After a set with the empty bar, she will squat 115# for 5, then 145# for 3 (notice we rounded the weights for ease of loading the bar). Now for the singles: 160 (70%), 175 (75%), 195 (85%), 215 (93%), 230(big PR!).

Strength Class Cancellations: Friday, June 20th & Saturday June 21st.

Warmup
Dynamic Athletic Movement

3 Sets (10 minute limit)
10 Down Dog Push-ups
10 Kettlebell Swings
10 Pull-ups

Lift
1 Rep Max (30-35 minutes)
Back Squat

Spotters are NOT OPTIONAL. You must have at least TWO people spotting you on at your last three lifts. Trusting your spotters will help you mentally commit to the squat.

If you have been training the back squat for fewer than 4 months, or are injured or recovering from injury, you should not test your max. 5 sets of 5 ascending is your substitute squat workout.

Core
4 x 8 (time permitting)
Stall Bar Hanging Leg Raises