Tomorrow I am about to embark on the Waterbury 10x3 for Fat Loss.
I understand the concept of working out the 75% 1RM for each of the exercises… BUT
As I have not been lifting for a good year how am I to best work out my 10 rep max.
I can go into the gym with my pre-workout meal and feel real good but isn’t it just going to be trial and error until I work out accurately my 10RM?
E.G. I walk in and lift up 100kg deadlift and decide that was too heavy and can only get 6 reps out of it. I am going to be too tired and not as strong on my second set to work out what I really could’ve done the first time round. Which looks to me like it could take a few weeks before I get accurately my 10RM.
Am I analysing this too much or is there an easier way? What I’m asking is… it’s not going to possible to work out all the exercises (10RM) in one gym session is it?
p.s. the above 100kg was just used as an example which is easy to talk about in mathematical terms if it comes to that.
Yeah but the point of the 10x3 is to use your 75% 1RM - where I was going to take my 10 best which would be 75% of 1RM and then know what weights to use for the CW 10x3.
If you haven’t lifted for a year, you probably don’t need to try for any kind of max at all. Start light and work your way up gradually. Yes, I know it’s gonna take you a few weeks to settle into it.
A co-worker of mine is in a wheelchair for six months because he tried to jump back into lifting too quickly. He tore his vastus medialis in his left leg, and three of his quads in his right leg.
Yeah I think patience is what I’ll need for this. I’ll take the first week working on the weights and also to get over the initial soreness, then start the 10x3 the week after.
