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Measuring progress question
http://exrx.net/forum/viewtopic.php?f=2&t=9452
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Author:  Gustaf [ Wed Jul 31, 2013 7:47 pm ]
Post subject:  Measuring progress question

Hi all,

It's my first post here. I'm a 38 year old male who picked up the weights again this summer.

I keep a diary of my progress. It would be fun (and probably useful) to get a graphical view of the progress in each exercise. So I need to distill the weight and rep figures into one comparable figure. How do you do that? How do you compare your performance in a given exercise in two separate workouts? One way I can think of is to set a minimum rep count (x), and then take your best weight (assuming you did x reps) from each workout.

I guess there must have been others before me who tried to do this, and maybe there are even standard ways of doing it. Would love to hear about this.

Thanks,

Gustaf

Author:  Jungledoc [ Thu Aug 01, 2013 12:10 am ]
Post subject:  Re: Measuring progress question

You can use one of the formulas for calculating a 1-rep max from a higher-rep max. Or just go ahead and test a 1RM or 3RM or 5RM or whatever from time to time. It's probably best not to lift a true max very often, so this shouldn't be part of your routine training.

Author:  KenDowns [ Thu Aug 01, 2013 8:50 am ]
Post subject:  Re: Measuring progress question

I did that, it was fun.

viewtopic.php?f=2&t=9055&p=89561&hilit=my+life#p89561

What you are measuring is the maximum effort you put out on your top set for a particular day. That is the one number for the day. You do not measure how many sets you did, that does not matter, just the top set that you did with the most weight.

Since on any particular day you might do 5 reps, then 3 reps another day, you resolve these to an effective 1 Rep Max with this formula:

Effective 1 Rep Max Weight = Weight + ( (Weight * .0333) * Reps )

Author:  Gustaf [ Fri Aug 02, 2013 6:24 pm ]
Post subject:  Re: Measuring progress question

Thanks guys. You've convinced me that calculating 1RM from weight and reps is the way to go. Thanks for the formula. I encountered it at another site too. I like how it doesn't need a table of coefficients, one for each exercise, like some formulas I saw. Only problem I can see is with exercises with no weight, but I guess that's just a newbie problem.

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