BLACK BAND AT LAST FOR HAYLEY
Awesome job RMF member Hayley Lane on achieving the black band standards for lifting.
This is the elite standard and only a very small amount of members have yet achieved it.
This is a product of hard work, consistency and being coached through her training and programming.
Hayley recalls working with coach Olly to set herself new goals.
Testing, Wrist Band Grading & Programming.
What is RMF testing?
Testing is run at four set dates in the year that are approx 90 days apart. The whole gym has a week to work out what their current maximum weight they can lift for three repetitions on each of the big four lifts is.
The Main 4 Lifts:
1 – Deadlift
2 – Bench Press
3 – Squat
4 – Chin Ups
Why do we test?
1 – Gives you a goal to aim at. Just focusing on fat loss or muscle building can get boring – this is a performance goal to aim at.
2 – Gives you a measure of progress
3 – Allows us to use percentages of your maximum to control the intensity of the workouts over time for every member. So… rather than guessing how much weigh to put on the bar – you have an exact number to work from.
4 – Shows you weak spots. If your bench and pull ups are a black band but your squat and deadlift are blue band – you need to focus on leg work more bro!
How To Work Out Your Wrist Band Grading:
You will need your current bodyweight in KG and all 4 of the main lift scores.
The formula:
Do this for each of the main 4 exercises:
YOUR 3 REP MAX WEIGHT (KG) / BODY WEIGHT (KG) = YOUR TEST SCORE FOR THAT EXERCISE.
EXAMPLE:
Tony is an 90kg male & his current 3RM lifts are:
Deadlift – 125kg
Bench Press – 60kg
Squat – 80kg
Chins – x 4
How did he do?
Deadlift – 125/90 = 1.38 (Green)
Bench Press – 60/90 = 0.67 (Blue)
Squat – 80/90 = 0.89 (Blue)
Chins – x 4 = BW (Red)
Current band = BLUE (Overall Score Is Lowest Graded Lift)
Goal setting for the next band.
Step 1 is to know where you are NOW using the above formula
Step 2 is to look at the next wrist band score and work out the difference of what you need to progress up.
EXAMPLE:
Tony’s Bench Press And Squat are currently a BLUE BAND and the next one up is the GREEN BAND.
To achieve GREEN for Bench Press he needs BW x 0.75 = 67.5kg (an increase of 6.7kg)
To achieve GREEN he needs BW x 1 = 90kg (an increase of 10kg)
Therefore once he hits those 3RM weights he moves up a FULL band colour to GREEN.
Knowing this information Tony now has a TARGET for the next time he tests.