Raise my one rep max, pt.2
Today was the day to try and increase my one rep max charts here on bodyspace. I took the chart’s suggested number and decreased it by 20% then did one set, plus a warmup set, of each exercise.The weight i worked with is listed, followed by reps achieved, and new estimated one rep max:
Bench- 185 x 15 -281 lbs
Squat- 320 x 12 -461 lbs
d. lift- 140 x 12 -202 lbs
barbell curl- 80 x 12 -116 lbs
Bent Row- 125 x 15 -195 lbs
Military press- 160 x 14 -243 lbs
After finishing, I realized I have been seriously slacking off!! I ’m going to have to increase my intensity quite a bit. I’m hitting 12- 15 reps on all my exercises, so, obviously I’m going much lighter than I should, if I want to increase muscle size.
Based on this workout I’m going to change my workout program for a while, I think I’ll keep the same three day split of chest/tris, back/bis, legs/shoulders, but increase the intensity on the compound movements listed. This way I should see an increase in my strength and size, but also spare enough energy for my cardio; Losing weight in my stomach is my main goal at this point! As a side note , I have been following the 12 week transformation, on BB.com, as my workout routine so far.
Any comments,opinions, etc. are always more than welcome
-Jex
