5rm vs 1rm testing

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5rm vs 1rm testing

Postby newsupreme » Tue Feb 07, 2012 8:01 pm

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!)
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Re: 5rm vs 1rm testing

Postby Steel » Tue Feb 07, 2012 10:48 pm

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!
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Re: 5rm vs 1rm testing

Postby newsupreme » Thu Feb 09, 2012 2:30 am

Thanks for the reply Jim. I'll report on my results when I finish up.
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Re: 5rm vs 1rm testing

Postby newsupreme » Sun Feb 26, 2012 12:39 am

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!
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Re: 5rm vs 1rm testing

Postby Steel » Mon Feb 27, 2012 2:48 pm

I like the Kirk 4 day split...great job on the lifts!!!!
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Re: 5rm vs 1rm testing

Postby MDR2 » Wed Feb 29, 2012 10:43 pm

Steel wrote:....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?
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Re: 5rm vs 1rm testing

Postby Steel » Thu Mar 01, 2012 8:08 am

sorry. They can get big and lean with a high volume program and the right diet. In fact, its the best way to go.
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Re: 5rm vs 1rm testing

Postby MDR2 » Sat Mar 24, 2012 6:12 pm

Steel wrote: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?
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Re: 5rm vs 1rm testing

Postby Steel » Sun Mar 25, 2012 4:06 pm

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.
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