We’re starting to get a little psycho serious with our scaling. And by “psycho” “serious,” I mean busting out the Strength & Conditioning text book, pulling out Rippetoe’s “Strength Standards” chart, looking up 1RM charts, running calcs with an iPod calculator, and strategizing. Psycho, no?
So, tonight’s WOD of:
Shoulder Press 3-3-3-3-3-3-3
was the perfect opportunity to test out scaling.
Theoretically, since I was completing sets of 3 reps, I could (should?) lift at 93% of my 1RM. (For shoulder press, my 1RM is 75#. Thus, 93% of 75# = 70#) My goal was to lift 70# by set 4 and finish the WOD at 70#. And since the purpose of tonight’s WOD was strength development, we made sure our rest between sets was capped to 2 minutes.
As it turns out, the scaling in relation to our 1RM was right on point! Like, whoa. What I like most is that there is a lot less guess-n-check going on. EFFICIENCY, baby. Looks like I might be busting out the ol’ calculator more often for powerlifting WODs.
Do you guys calculate your theoretical loads based on your 1RM’s? What’s your strategy?
SI SENORITA! Before each strength WOD people are busting out their iPhones to do 1 rep max calcs. It takes us FOREVER just to get started. I always write mine on the board I *think* we tend to do a 60-70-80-90-100-100+(%). I could be wrong, I screw this up often! :p
But for our ST we do a week at 5-5-5-5-5, then the following week is 3-3-3-3-3 then we do a 5-5-3-3-3-1-1-1 (? maybe not exact but something like this) to find actual one rep maxes. This is set up to follow a 3 week periodization and then deload week. Seems to work out well for me…but I am still quite green!
How was your press tonight? That one is so rough!
Did you get my comment? I posted and don’t see it!
haha. I love how the title of the post is
“getting serious
“, and then there you both are with huge smiles across your faces.