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1rm - how?

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the block
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2004/02/18 01:11:32 (permalink)
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1rm - how?

i do 5x4 at the moment. would i try my maxes in 1 week, postponing my normal workout.

e.g. bench press[:p]
after warm up........... 90 kg 1 rep
100 kg 1 rep
110 kg 1 rep
120 kg 1 rep
125 kg 1 rep

you get the picture. do i just continue doing 1 rep until i get to my target weight?

is there an efficient way of doing this without wasting effort n energy?

cheers
#1

11 Replies Related Threads

    Jarfi
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    RE: 1rm - how? 2004/02/18 11:15:31 (permalink)
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    Start at the highest weight you know for sure you'll get.
    #2
    MikeyFive
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    RE: 1rm - how? 2004/02/18 12:07:27 (permalink)
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    If your current 1RM is 120kg then I'd do something like:

    bar x 3 reps
    40kg x 3 reps
    80kg x 3 reps
    110kg x 1 rep

    then your new 1RM

    M5
    #3
    TheMasterPlan
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    RE: 1rm - how? 2004/02/18 12:48:15 (permalink)
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    I'll be attempting this soonish, probably the week after next.
    Given how lamentable my current 1rms are, i hope to improve 2 if not 3 out of dead/squat/bench.

    2 questions:

    1. If you make a new 1rm, and feel theres more in the tank, its ok to up the weight and try again?

    2. Is it ok to try for 1rms in deadlift/squat/bench on sunday/tuesday/thursday of the same week?

    cheers
    #4
    the block
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    RE: 1rm - how? 2004/02/18 20:49:40 (permalink)
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    quote:
    Originally posted by Mintaka

    I'll be attempting this soonish, probably the week after next.
    Given how lamentable my current 1rms are, i hope to improve 2 if not 3 out of dead/squat/bench.

    2 questions:

    1. If you make a new 1rm, and feel theres more in the tank, its ok to up the weight and try again?

    2. Is it ok to try for 1rms in deadlift/squat/bench on sunday/tuesday/thursday of the same week?

    cheers



    don't see why either would be a prob mate. but you may want to wait for the experts to fill you in.
    #5
    JohnOvManchester
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    RE: 1rm - how? 2004/02/18 22:47:09 (permalink)
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    Why not.. do a warm up set and then go for your 1rm?
    Instead of loads of warm up sets?
    I have never understood why people start with a light weight and pyramid up heavier, basically wasting energy when they could have started heavy.
    Heavy = bigger stronger.
    #6
    the block
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    RE: 1rm - how? 2004/02/19 00:06:08 (permalink)
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    quote:
    Originally posted by MikeyFive

    If your current 1RM is 120kg then I'd do something like:

    bar x 3 reps
    40kg x 3 reps
    80kg x 3 reps
    110kg x 1 rep

    then your new 1RM

    M5



    how did you guess my 1rm?

    cheers
    #7
    JohnOvManchester
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    RE: 1rm - how? 2004/02/19 17:50:23 (permalink)
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    I didn't say start light.
    I said start heavy.
    Loosen up then...
    (So if your 1rm is 100K the warm up with 60 or 70K).
    1 warm up set with about 60-70% your estimated 1rm then do your 1rm.
    #8
    GymCatt
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    RE: 1rm - how? 2004/02/19 18:05:53 (permalink)
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    My estimate would be 6 ish
    #9
    GymCatt
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    RE: 1rm - how? 2004/02/19 18:07:30 (permalink)
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    My estimate is based on 5 reps heavy is usually 80% of what i 1rm. Is it a trck question? Do I win a prize?
    #10
    JohnOvManchester
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    RE: 1rm - how? 2004/02/19 18:44:30 (permalink)
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    I personally do 60-70% but the lads above are right, a normal working set rep range is about right.
    ***edit***
    just read reply above...
    I don't feel fatigue after 1 warm-up set.
    I just feel warmed up and ready to go for it.
    I pretty much see it as the opposite to what you said, I would feel more tired after doing a near 1rm lift.
    But at the end of the day, if your only talking about singles then I would have to say theres probably not much between the 2 fatigue, I thought you were all talking about sets of reps.
    Well at least we agree that the warm up should be heavy.

    On slightly another angle, I feel more confident knowing that I deffinatly can not blame the warm up set for not hitting my 1rm
    #11
    JohnOvManchester
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    RE: 1rm - how? 2004/02/19 19:18:14 (permalink)
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    Yes, but it is his max lift so it should feel like a truck.
    If he does 70% he would be doing 85kg, IMO heavy enough to get into the swing of things and not too much so he might feel he might have done slightly too much and burnt out too soon, just the slightest doubt that you had pushed it that little bit too much might be physiologically enough to put you off your 1rm lift.
    Nobody has to limit themselves at any point, if you feel the jump is to much they way I suggested do it the singles way or compramise and do some (half set) at 60% and some 85%.
    But like I said, singles would also do a similar job, my main point in the 1st place was more about the volume doing sets of reps not singles to warm up which I think is a waste of time.
    I still feel just doing 1 warm up set is better tho.

    #12
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