I’m trying out some of the methodology in Strength Training for Triathletes. Â Yesterday was ‘test day’, in which I was to figure out the “1RM” (one rep max) for each of my chosen exercises. Â This meant picking a weight I figured I could do only 10 or fewer reps on, and then calculating what my max weight would be from how many reps I accomplished at the smaller weight. Â It’s not an exact science, but it’s close enough, and certainly safer than potentially picking a weight that injures you.
So I would do the first set at a fairly heavy weight, write down the weight and reps, use my phone’s calculator for the math, and then attempt another 2 sets at “55% 1RM”. Â Everything went pretty well, I thought. Â Here’s the cheat sheet I made for myself (it looks wrinkled because I kept it folded in my pocket during sets):
This morning I’ve discovered my right elbow won’t extend past about 135 degrees. Â I’m pretty sure it’s the Brachioradialis that I’ve injured, and that it was the Hammer Curls at the end of the workout that did it. Â I skipped the 1RM testing and just carried over what I’d used for the DB (dumbbell) Curls. Â This was a very silly thing to do.
What’s interesting to me is that I didn’t realize I was injuring it. Â I have a very good sense of how far is too far when I’m running, but almost none at all, it seems, when I’m lifting weights. Â I’m sure it’s just a matter of practice, but meantime I’ll have to be more careful. Â Arg.