I’m trying out some of the methodology in Strength Training for Triathletes. Yesterday was ‘test day’, in which I was to figure out the “1RM” (one rep max) for each of my chosen exercises. 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. 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”. Everything went pretty well, I thought. 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. 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. I skipped the 1RM testing and just carried over what I’d used for the DB (dumbbell) Curls. This was a very silly thing to do.
What’s interesting to me is that I didn’t realize I was injuring it. 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. I’m sure it’s just a matter of practice, but meantime I’ll have to be more careful. Arg.