Pugsybugs's picture
Pugsybugs
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Suggestions on 1rm week

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Hey guys,

I was wondering how y'all go about your 1rm week. I have five exercises I want to do: squat, dead lift, bench press, overhead press, and Pedley rows. Should I just allot one day to each or would be doing more than one a day be ok without hurting performance?

Thanks,
Pugsybugs

portuguesepride's picture

Squats would affect your deadlift performance and vice-versa. Deadlifts would affect your Pendlay rows. Overhead press would affect your bench and vice versa. I don't do 1rm weeks. I just feel it increases your chance for injury. The 1rm "calculators" are never 100% right but at least give you an idea. Of course I have done what you speak of before but I wouldn't recommend it unless you just have that dire need to know what your real 1rm is lol.

If you want an accurate measurement I would do one a day in a logical order where one day won't affect the next. You could group a couple together if you really want like pendlays and bench. They wouldn't affect each other too much.

Sunday-Squat
Monday-Bench
Tuesday-Pendlay Row
Wednesday-off
Thursday-Deadlift
Friday-Shoulder press
Saturday-off

Squats and deadlifts work some of the same muscles so it would be best to put enough time in between them to maximize strength. You can set it up differently. For me pendlays wouldn't hurt my deadlift too much unless I did them on the same day but you may be different. If you are doing the workouts at relatively the same time then this would give you plenty of time between the Rows and Deads (48hrs.). Plenty of time between Bench/shoulder press and Squat/deadlift as well.

Hope I could help.