16

Jan

Man Up Monday – How Strong Are You?

Good Morning and welcome to our first man Up Monday Session for 2012.

I hope you had a refreshing break and are raring to get stuck into some training.

For todays workout we are going to see just how strong you are with a 1RM (1 Rep Max) strength test. So for this one make sure you have a partner to spot you.

We are going to do 3 exercises

Bench Press –  Lay flat on the bench, lower bar down towards your sternum, stopping about 5cm off your chest, press the bar back up.

Deadlift – Start with the weight on the bar on the floor, with knees bent and back flat. Rise to an upright position while holding the bar.

Chin Up – Hold onto a chin up bar and pull yourself up until your chin is over the top of the bar. 

After a good warm up, start with a challenging weight and do 1 rep, if you can complete the rep add more weight on and repeat after a couple of minutes rest. Your final result will be the last weight you can successfully lift on your own. Ideally your starting weight will allow you to find this within 4 or 5 attempts.

You can add weight to the chin ups through the use of weight belt,chains, powerbands and a few other aids.

Remember to post you results below

Leave a Reply

Your email address will not be published. Required fields are marked *