The other day I discussed what to do if you test for your RM but it doesn’t actually line up with the given RM - like a 5RM or 10RM.
But, it hit me I’ve never actually written down EXPLICIT instructions on how to accurately test your RM, until someone brought it up on the StrongFirst forum.
So, you may want to save this and put it in your training journal.
Here are 3 ways to test for an RM (In context, it was for a 10RM, but it will work for any RM prescription - just adjust accordingly - i.e. swap out “10RM” with “XRM”):
[1] Use the 5,4,3,2,1 countdown with incrementally heavier bells as a warm up. Finish the last set - the "1" - with your old 10RM if you're going for a new 10RM. For some, this helps spare their energy.
[2] Use a "DeLorme" modification: Set 1 = 50% of old 10RM, Set 2 = 75% of old 10RM, Set 3 = 10RM for max reps OR new weight attempt for new 10RM.
[3] Use some lighter Kettlebells than your previous 10RM KBs and do 3-5 warm up sets, going heavier progressively and by feel on the reps. Make them controlled and make sure they feel LIGHT. Then use your new 10RM load and do 1-2 sets of LOW reps - like 1-3 to get used to the load. Then rest about 3 minutes and go for your 10RM.
Pick the one that you think will work the best for you.
How do you know which will work best for you?
Your training should show you.
If you typically need a long warm up to get moving in your training, then you’ll typically need a bigger ramp up to hit your RM.
And vice versa.
The only true way to know is to test out each method to be sure .
Remember, this isn’t life or death - no gold medals or corporate sponsorships on the line here. So you don’t have to get it perfect the first time, ok? You just have to get started .
As far as rest before your RM testing?
If it was a particularly tough cycle, rest 48-72 hours instead of 24-48.
For example, you train M,W,F. You finish your cycle on Friday.
If you’re feeling worn out from the workload, instead of testing on Monday, which is a usual training day, recover an extra day (do some recovery work though) and then test on Tuesday.
Hopefully you found this beneficial .
Stay Strong ,
Geoff Neupert. get more info