1RM

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bam
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Re: 1RM

Post by bam » Tue Jul 26, 2011 7:35 am

I set my goals based on my calculated 1RM in relation to my body weight. It serves no purpose really other than to have something to shoot at. I don't use my real 1RM because I don't think it's a safe to test regularly. I'm working on 2*BW for DL, and 1*BW for MP, BP and FS (front squat).
There's also these handy exrx charts if it makes you feel better to work from something that looks official.
http://exrx.net/Testing/WeightLifting/S ... dards.html


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The_dog_mom
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Re: 1RM

Post by The_dog_mom » Tue Jul 26, 2011 7:53 am

Huge sigh of relief! I was looking for this last night but couldn't find it!

I feel pretty good! Now I will shoot for the next level by late fall.

almost 3 months of training:
Actual / Chart
BP: 62 / 77
DL: 110 / 129
OH: 45 / 52
Squat: 78/103
Row:50/???

The actual is 5/5

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Re: 1RM

Post by carlito » Tue Jul 26, 2011 8:19 am

That is quite handy that chart.

According to 531 your 4rm is 90% of your 1rm, is this accurate? Also does anyone know your 8rm for example and so on?

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bam
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Re: 1RM

Post by bam » Tue Jul 26, 2011 8:24 am

This page will help you with calculated 1RM. Wendler uses a different calculation in 531 -- but it's pretty close.
http://exrx.net/Calculators/OneRepMax.html

I suppose if your 4RM is 90%, then according to that handy chart below, your 8RM is 80%... Beachle.
Last edited by bam on Tue Jul 26, 2011 8:27 am, edited 1 time in total.

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mark74
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Re: 1RM

Post by mark74 » Tue Jul 26, 2011 8:26 am

If anyone's thinking about printing the PP strength standards tables, here there's a PDF version.


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bam
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Re: 1RM

Post by bam » Tue Jul 26, 2011 8:29 am

mark74 wrote:If anyone's thinking about printing the PP strength standards tables, here there's a PDF version.
Wow -- Nice work mark74!
Should be a sticky.

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Re: 1RM

Post by The_dog_mom » Tue Jul 26, 2011 8:30 am

According to 531 your 4rm is 90% of your 1rm, is this accurate? Also does anyone know your 8rm for example and so on?
My numbers are accurate and I looked at the other chart and saw I am at 90% So this tells me I can either do a lot more reps or lift a lot more weight.

I have never done more than 5 because I thought I was not supposed to. I can now use this data to set some goals and tell me I can work harder!

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Re: 1RM

Post by mark74 » Tue Jul 26, 2011 8:59 am

bam wrote:Wow -- Nice work mark74!
Should be a sticky.
Thank you. I think it's far from finished, so far I've only put in a selection from what I had lying around my hard drive.

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Re: 1RM

Post by The_dog_mom » Tue Jul 26, 2011 2:56 pm

All of the information here here has been most helpful. I can finally get on with my life and stop wondering.

Diana

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Re: 1RM

Post by Jungledoc » Tue Jul 26, 2011 4:23 pm

What are your working loads for those lifts now?

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Re: 1RM

Post by The_dog_mom » Tue Jul 26, 2011 5:07 pm

What are your working loads for those lifts now?
almost 3 months of training:
Actual / Chart
BP: 62 / 77
DL: 110 / 129
OH: 45 / 52
Squat: 78/103
Row:50/???
This is 5x5 working load

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Re: 1RM

Post by Jungledoc » Tue Jul 26, 2011 9:25 pm

You could use your body weight and make your goals something like, Bench BW, Squat 1 1/2 x BW, Dead 2xBW. If that were your goal for a year, you could break it up into 3-month blocks, and try to make a quarter of the distance to the goal each 3 month block.

Also, what do you mean by "actual" and "chart"?

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Re: 1RM

Post by bam » Wed Jul 27, 2011 12:42 am

Awhile back I was trying to figure out what was the normal progression for people who were starting 5/3/1. My approach wasn't very scientific -- I just searched online for posted 5/3/1 routines. Found about a dozen or so. What I found was that (in general) in the first 6 months you can expect about a 30% gain. Presumably the gain drops every 6 months (or whatever t) from there. Note: this gain is for those starting 5/3/1 -- these are people who have stalled on other programs; not noobie lifters. A new lifter probably has a much higher gain.
But based on that I think you can estimate a time estimate to hit your target.
For instance, The_dog_mom is projecting an increase in her squat from 78 to 103 in 3 months. A 24% increase. I'd call that a little too aggressive.

I should add that the whole point of this is to avoid stalling at all costs. Eventually you will stall but you want a steady progression for as long as possible. A stall can be pretty disheartening -- you get in a funk and begin to question your routine. This is usually when people quit or change up their routines and wondering what they've been doing wrong.

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Re: 1RM

Post by mark74 » Wed Jul 27, 2011 5:09 am

bam wrote:For instance, The_dog_mom is projecting an increase in her squat from 78 to 103 in 3 months. A 24% increase. I'd call that a little too aggressive.
It may look so, but basically 103# is not even 100% of her BW: she's looking to go from ~63% to ~83%. As a reference, I was lifting 64% on 10/29 and hit 82% on 11/17. It will take longer for her, so 3 months may still be a good deadline.

Although I feel like I should add: it's good to set goals, but it's even better not to have expectations.

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Re: 1RM

Post by KPj » Wed Jul 27, 2011 5:35 am

I very rarely test someones 1RM. I don't think it's all that necessary.

A 1RM just tells you what your 1RM is. Most Fat loss clients could care less. "general strength" clients aren't powerlifters. And true 1RM's are messy. I do a few tests per year and i train for "relative strength" and I love lifting in the 1-5 rep range (even when I do sets of 1, it's not a true 1RM).

We know we're getting stronger because we lift more weight, regardless of the sets/reps we're using. Or we lift the same weight for more reps. Or we lift the same weight for the same reps with less rest (I guess this isn't a typical strength measure but you're certain to be stronger if you achieve this).

So, really it comes down to why you are doing it. "curiosity" is, in my book, a good enough reason btw.

Where the reasoning is flawed in my view is when you work to essentially a 1RM every session or every other session and think it's benefiting you outside of just knowing where you stand. A 1RM doesn't make you stronger. If anything it makes you stronger at lifting with poor technique but you'll only get away with that for so long (hence the recommendations to not test it too often). Occasionally testing is fine, though. Might even provide a little boost in motivation which is a benefit in itself.

I like the calculators, too. They allow you to compare, say, 5 reps at 40kg vs 3 reps at 45kg and determine which is better. Accuracy will vary from person to person. For some people the formula Wendler uses is spot on. My 1RM is always higher than the formula as i'm more efficient with heavier weights. However, it doesn't really matter - just as long as your numbers are going up in some form or other. We just want that upward trend above all else.

KPj


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