Your one rep max is the most weight you can move for one rep. You need to know your one rep max if your training uses percentage progressions. Plugging in your one rep max for each exercise you’ve tested is a good way to get the most out of StrengthMark. This is because there are many features geared for percentage-based strength training.
For instance, say you’re using a deadlift template with these percentages: 5 reps at 40%, 50%, 60%, then 3 reps at 70%, 80%, and 90%. If your deadlift is 400 lbs, this works out to 5 reps at 160, 200, 240 lbs and 3 reps at 280, 320, and 360 lbs. You use this template for one session, but then you increase your deadlift max for the next session. The next time you schedule this deadlift template, your workout will scale to your new deadlift max. An increase of 20 lbs would give approximately: 5 reps at 165, 210, 250 lbs and 3 reps at 295, 335, 375 lbs.
This is a good article with guidelines on how to warm up and test your one rep max for the powerlifting big three. Don’t miss the tips at the end.
There is a new app update in the works with some exciting new features and improvements. In the mean time, I’d like to find out more about how everyone is using the app. Do you follow a specific training program? If so, which one, and what is your sport or training goal?
The next version of Strength Mark has a new look to fit with the modern feel of iOS 7 along with other improvements and features that made the cut. It should be available in the store in December 2013. I take all the feedback in the app store seriously and am working to integrate some of those suggestions and complaints in the app. If anyone has any features they wish would be in the app, please leave a comment here, send an email to firstname.lastname@example.org, or write a review in the app store.
For those of you who are still using iOS 6, you can still download version 1.2.1 for as long as you want from the store.
As the creator of Strength Mark, it’s probably no surprise that I use the Strength Mark app in my own training. I have been using Strength Mark to calculate and track my deadlift weights for a progression-based scheme, which helped me achieve my personal record (PR) of 505 lbs on deadlift. That’s 40 lbs over my previous record. What can Strength Mark do for you?