This guide holds the answer to your question: “How am I going to set a PR on this next attempt?”. Whether it’s a 1 Rep Max lift or a retest of a benchmark, your answer can be found below, but first a prerequisite:
Consistency in attendance and coachability are required for your to see improvement. In other words, no matter how closely you follow the advice I’m about to give you, if you aren’t coming to class 3-5 times/week, following your coach’s instruction, and putting in the work, no amount of strategy can help you. Let’s consider some other controllable factors that will undoubtedly make or break your performance. Both quantity and quality.
- Food and water.
- Stressors such as work and social media consumption.
Okay, now that we are on the same page let’s get to work. Here is how you can best prepare for a benchmark retest:
- Plan a rep scheme. For example, “last time I tested this workout I broke the thrusters into 3 sets of 7, this time I am doing two sets – 11 and 10”.
- Plan your rest periods. For example, “last time I kept pace until minute 15 then my rest periods went from 5 seconds to as much as 30 seconds. This time I am going to rest 10 seconds on each transition from the very start and aim to maintain all the way through.”
- Always have a plan B and C. Because as Mike Tyson says, “everyone has a plan until they get punched in the mouth.”
Here is how you can best prepare for a 1 Rep Max retest:
- Build to just below your current record over several sets.
- Skip your current record and go 5lbs above it on your next lift.
- If you hit that 5lb PR increase no heavier than 5lbs at a time. Don’t get bent out of shape if you “only” increase by 5lbs. If you’ve been at this for some time now you’re probably aware that after the first few months, the frequency of your PRs begins to slow down. This is completely normal. When you first start, everything is new and you’re going to make huge strides quickly. As you become more experienced your records will become very impressive and consequently harder to beat. That’s awesome! If it was easy it wouldn’t be worth the time and effort it takes to improve.
One quick “don’t” when attempting a PR:
- Do not choose an arbitrary number out of thin air as your goal and just wing it. “I’m going to get this done in under 5 minutes” is not a plan. Always ask yourself “how?”. The answer to that question is your plan. Your coaches are here to help you build the plan as long as you consistently record your results.
It’s time to set your next personal record. Click here to book your New Member Consultation and start your journey today: https://crossfitveneration.uplaunch.com/join/1917