I tested my 1RM today so I can start my strength bias stuff as per GD’s advice to me for a simple strength program.
w/u spealler less leg swings, shoulder press 3 x 7kg
Shoulder Press (DL'd and Hang power cleaned the barbell each time)
3 @ 9kg
3 @ 14kg
2 @ 19kg
1 @ 23kg / 51lb
1 @ 25kg / 55lb
1 @ 26kg / 57lb this equalled my PR from 1 Jan 11 but definitely went up slightly easier - some shaking in the arms but not as slow as the last time
but I was pretty sure I couldn’t manage 27kg / 59lb today so this is my 1RM for now.
Chin up using Pull Up Revolution
3 @ Top - highest point that I can comfortably get my leg in - giving the most assistance possible
2 @ 1” down
1 @ 2” down - this felt pretty easy compared to last time, last time I tried here it was rediculously hard
1 @ 4” down
1 @ 6” down - still felt good and I expected to be done by now so decided to keep going see how far I got
1 @ 8” down
I suprised myself and thought should I try for an unassisted one - just to see - so I did and failed lol
1 @ 10” down -failed. It was pretty soon ie right after my failed attempt so waited 2 mins and tried again.
1 @ 10” down - failed again got about forhead to bar
1 @ 9” down - just made it - slight pause about nose to bar but dug deep and got my chin over the bar phew
Really surpised with my 1RM Chin PR
- I’m hoping with these measurements I can apply the same measured progress to my chins as I can to weights on a barbell.
w/u spealler less leg swings, shoulder press 3 x 7kg
Shoulder Press (DL'd and Hang power cleaned the barbell each time)
3 @ 9kg
3 @ 14kg
2 @ 19kg
1 @ 23kg / 51lb
1 @ 25kg / 55lb
1 @ 26kg / 57lb this equalled my PR from 1 Jan 11 but definitely went up slightly easier - some shaking in the arms but not as slow as the last time
but I was pretty sure I couldn’t manage 27kg / 59lb today so this is my 1RM for now.Chin up using Pull Up Revolution
3 @ Top - highest point that I can comfortably get my leg in - giving the most assistance possible
2 @ 1” down
1 @ 2” down - this felt pretty easy compared to last time, last time I tried here it was rediculously hard
1 @ 4” down
1 @ 6” down - still felt good and I expected to be done by now so decided to keep going see how far I got
1 @ 8” down
I suprised myself and thought should I try for an unassisted one - just to see - so I did and failed lol
1 @ 10” down -failed. It was pretty soon ie right after my failed attempt so waited 2 mins and tried again.
1 @ 10” down - failed again got about forhead to bar
1 @ 9” down - just made it - slight pause about nose to bar but dug deep and got my chin over the bar phew
Really surpised with my 1RM Chin PR
- I’m hoping with these measurements I can apply the same measured progress to my chins as I can to weights on a barbell. 
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