240531 Dr Kwon' Various Resistance Training (Testing) Systems 1. Constant Resistance Sets
Dr. Kwon (53 yrs)
A (160.6 lbs. 2024/05/31): Multiple-RM Test: 225 lbs. x 3 repetitions (predicted 1RM:~245 lbs., which is used for 1RM Testing protocol)
B (157.8 lbs., 2024/06/03): 1RM Test: 135 lbs.: 5 reps, 155 lbs.: 3 reps, 175 lbs.:2 reps, 195 lbs.:1 rep, 215 lbs.:1 rep, 235 lbs.: 1rep, and 245 lbs.: 1 rep
C (159.2 lbs., 2024/06/10), YMCA Bench Press Test: 4 sets of 32.6% of 1RM (80 lbs.) and 1 set of 60% of 1RM (147.5 lbs.) with 30s rest periods: 57, 5, 4, 4, and 9 repetitions
D (164 lbs., 2024/06/14), training goal: Strength: 4 sets of 85% of 1RM (207.5 lbs.) with 3 min rest periods and 1 set of 60% of 1RM (147.5 lbs.) with 30s rest periods: 6, 5, 4, 4, and 9 repetitions
E (163 lbs., 2024/06/18), training goal: Hypertrophy: 4 sets of 75% of 1RM (182.5 lbs.) with 1.5 min rest periods and 1 set of 60% of 1RM (147.5 lbs.) with 30s rest periods: 11, 6, 4, 4, and 6 repetitions
F (162 lbs., 2024/06/21), training goal: Muscular Endurance: 4 sets of 65% of 1RM (160 lbs.) and 1 set of 60% of 1RM (147.5 lbs.) with 30s rest periods: 19, 5, 3, 3, and 3 repetitions
G (163 lbs., 2024/06/24), a test for monitoring protocol: 5 sets of 60% of 1RM (147.5 lbs.) with 30s rest periods: 23, 7, 4, 4, and 3 repetitions