Social Media Roundup: performing 1-rep max tests + lunchtime tinned fish!

I’m back again with a bit of a social media roundup - here are two topics I covered on Instagram that deserve to live on the blog forever!

1 Repetition Max Tests

How and when to perform max lift tests!

I just did a week of 1-rep max tests. I used the following approach and am super happy with the outcome! Using this template I reach 270 lb on my deadlift, about 25 more pounds than I’d expected!

The objective: use weight lifted on higher reps sets to estimate your maximum numbers. Use that estimate to set your target numbers for each set using the template below! These numbers should allow you to warm up sufficiently without over exerting and fatiguing yourself prematurely.

The first sets might feel too short/light - you might be tempted to add a couple more reps. That’s good! Resist the urge to do extra work in warmup sets.

The game plan

Set 1: 6 reps at 50% max
set 2: 4 reps at 70%
set 3: 2 reps at 80%
set 4: 1 rep at 90%
set 5: 1 rep at 95%
Set 6+ adding a few pounds on each round until you hit your true max. this may be beyond your estimated max!

Tips:

Don’t have a coach calculating your numbers? Use a simple free calculator like this one to estimate your max.
It’s one quality rep. Stop when you’re unable to do a rep without good form. Film or bring a friend for feedback.
Take rest! 3-5 minutes on max tests is great (especially for larger muscle groups like those used during squats and deadlifts, etc).
Make sure not to go too hard on those warmups! A common sign you probably did too much in the warmup and/or didn’t rest long enough - you can only get 1 rep at a weight you could do a few at in the recent past. It’s as simple as that.

Not comfortable or don’t have the set up to do it on your own? I offer one-off sessions where we just tests max and nail form - check out details on form check sessions and book here.

Lunchtime Recipe: Spicy Sardines on Toast

Tinned fish is all the rage at hip wine bars these days. What a great trend for those of us that prioritize protein in our diets! Here’s a simple take on it that you can whip up at home.

Why make it?

Sardines are high in protein and omega3 fatty acids!
Sardines are healthy, cheap and easy to store! Perfect protein option for those weeks you can’t quite make it to the store.
I’ll buy that toast from you if you hate it! Bring it over!!

Ingredients

.7-1 can sardines of choice (spicy or not, I used Matiz spicy sardines. A bit fancier, but totally worth it for the flavor upgrade if you can manage it.)
1-2 pieces sourdough toast (size can vary depending on how thick you want your layer of 🐟)
.5-1 scallion, sliced thinly
A bit of lemon zest
Lemon juice to taste

Optional: red pepper flakes (recommended if not using spicy sardine)

Method

Toast bread lightly
Meanwhile, slice scallions thinly
Place sardines on toast, mash lightly to spread around toast
Top with scallions, grate a bit of lemon zest directly on top, add lemon juice to taste like you would on a bagel and lox
Add pepper flakes if using

Optional: if using sardines canned in water, add a drizzle of olive oil on the bread after toasting. That’s it!

Nutrition insight:

typical sardine can (in oil) provides about 12-15g protein in only 100-125 calories. healthy fats make up most of the remaining calories. of course those canned in water will have an even higher protein ratio (but is it worth it???)
make it a balanced meal with some veg on the side! your toasts should take care of the carbs!