5rm vs 1rm testing

[newsupreme]

Hi Jim, I am almost done with your Beginners program from Steel reflections. I tested my 5rm Squat and 3rm Bench. What are your thoughts on using that vs a true 1rm for basing a program on (percentage wise) Loved the program! Any recommendations for more physique style stuff? (cuts cuts cuts!)

[Steel]

Hey brother, thanks for writing. Sure, test your 1 rep max. It tells you where you trulu are- and it takes balls to do it.

For cuts? The Anabolic Diet. Training doesnt produce cuts, but diet sure does, its the only way to get there. And, BIG misconception, you can do something like high volume stuff, or Sheyko programming and big AND cut if your diet is right.

And thanks so much for buying the book!

[newsupreme]

Thanks for the reply Jim. I'll report on my results when I finish up.

[newsupreme]

Tested my 3rm on the bench and went from 205 to 215, on the squat instead of the 5 rM i tested the 1RM and hit 295. Previously my high was 265x5 but I think I think I estimated my 1`rm too low for the squat so programming that in the future can probably go better. Real excited to start a new cycle. Any recomendations of routines from steel reflections . Thanks again Coach Steel!

[Steel]

I like the Kirk 4 day split...great job on the lifts!!!!

[MDR2]

....And, BIG misconception, you can do something like high volume stuff, or Sheyko programming and big AND cut if your diet is right.

Jim, I'm not quite understanding what this sentence is saying. Are you saying that a person can or can't get big and lean on a high volume program with the right diet?

[Steel]

sorry. They can get big and lean with a high volume program and the right diet. In fact, its the best way to go.

[MDR2]

I like the Kirk 4 day split...great job on the lifts!!!!

Another question for you Steel. I've seen this split in your book and your blog, and it looks good, but do you have any more details on it such as how many sets, how heavy each day is, or how to run a cycle of it?

[Steel]

Its up to you. Kirk used heavy 8's and 5's for awhile and then went to 3's and 2's...But he is so advanced that he could get away with it. I think that everyone else probably needs 2-5 sets. What is your experience, strength level. I have a lifter named Gillian and also her husband Mac on the Kirk split. They have logs at Startingstrength. You can check them out. Shit dude, just let me train you for a month. Its unbelievably cheap(about the price of one to two personal training sessions from someone who has NO idea what they are talking about) and you'll get the hang of the whole thing. Shoot me an email at nunzio7454@gmail.com and I'll give you the particulars.