1 RM

[runveerun]

I've been trying to figure out how to find my 1RM, there's so much conflicting theories about.

Do I do the three lifts on 3 different days, warm up to my current heaviest weight and try to keep going from there, then use one of the on-line calculators to figure out my max?

Generally it's said that the heaviest current weight lifted would be about 85% of what your 1RM would be.

Would this be about right? Does anybody know anything about how to test for this? Any hints and advice muchly appreciated :grin:

[nate225]

Will reply later...busy!!!!

OB, Rose, and any of the PL boys who've done WSB type training will be able to answer this. If not I will when I get back from mediation.... :grin:

[teamfatboy]

Watching with interest... been thinking about trying to find how to do it safely.

[Tonka]

Depending on what you are trying to do Runveerun, are you wanting to find out before you start a training program? or are you just curious on what you are able to lift?

Finding a 1RM can either be done 2 ways:

Using your max lift from your last PL competition or lift to a max in the gym (make sure you have reliable spotters and a sturdy power rack). I have never been a fan of the 1RM calculators because there are so many variables that need to be considered and half the time its only an estimation.

There are many programs on the net these days based on 1RM's and by this many of them mean current max lifts, not what you did 5 years ago OR what you think or hope to lift, its your current strength ability. Be as accurate and as honest as you can, reason being if its too light you will feel underdone after the cycle or if its too heavy, you will result in being over-trained and burn out.

Hope that helps.

[steak]

Im no evper by any means but have had to find 1RMs for myself and lifters before and Ive found the easiest way is to just go do the lifts.

I have been using the sheiko 37, week 8, comp day protocol to get the lifter up to 3 attempts (just like a PL comp) and most find a realistic 1RM on the 2nd or 3rd lift. I can post the protocol if you want? Ive seen some of the estimate guides too but Like Tonka says these are only estimates and most of our lifters have exceeded these using the sheiko protocol.

good topic.....

[tinytraps]

this is the westside protocol to work up to a max on ME day.

eg low box squat previous 1rm 200kg.

barx10

40x3

60x3

80x3

100x3

120x3

140x1

160x1

180x1

205x1-new 1rm

take 10% percent jumps between sets and keep the reps between 1-3. I think it would be alright to test your bench on bench day then squat on squat day and deadlift maybe the next week. Or you could use the same protocol and just use it over one day. Good luck

[nate225]

As above, well put guys.

Estimated 1RMs are just that, they count for nothing. You should shoot for a 1RM after thoroughly warming up and doing some singles near your top weight (as opposed to TT's approach I do triples and doubles dropping to singles as I approach the 90% range). Whether you take an hour and a half and do all three (squat, bench, DL) like a mini comp, or you just do each one at the start of each training session makes no difference, they are afterall just gym lifts that allow you to programme better.

Nate

[Old Bull]

Do I do the three lifts on 3 different days, warm up to my current heaviest weight and try to keep going from there, then use one of the on-line calculators to figure out my max?

Generally it's said that the heaviest current weight lifted would be about 85% of what your 1RM would be.

What rep range are we talking about here 3s or 5s it sounds like 5s to give that .

Like the Comrades said above a true 1RM is done with good spotters you may have to take the body up there a few times as you would not be use to singles so maybe a couple of test runs then bang it on the third.

I have 1RM calculator that has 7 different answers from 7 different styles depending on what your ego wants is the one you take.

[runveerun]

Thanks for the info guys, it's much appreciated.

I'm wanting my 1RM to start WSB.

I like the idea of a mini comp, I will look at it like that!

OB: I would imagine it would be in the 5 range or even higher, it doesn't actually state it! The online calculators do seem a bit dodge...

Steak: Yes please could you post the protocol! :grin:

Lots to chew over cheers!

[rimma]

If you want one that allows you to compare no matter what weight range and rep range you are using there is the formula:

X x Y x 0.333 + X= Estimated 1RM

X= weight and Y= reps

Probably not very accurate but good for a ballpark figure I imagine.

Say you did 80kg x 5 reps, your 1RM would be 93kg

Next week you do 80kg again but this time manage 8 reps, your 1RM is 101kg

Don't know if thats any use. I believe its an old formula used by highschool gym coaches in the US, according to Wendler anyway

[Tonka]

Thanks for the info guys, it's much appreciated.

I'm wanting my 1RM to start WSB.

I like the idea of a mini comp, I will look at it like that!

OB: I would imagine it would be in the 5 range or even higher, it doesn't actually state it! The online calculators do seem a bit dodge...

Steak: Yes please could you post the protocol! :grin:

Lots to chew over cheers!

With WSB you dont need to know what your 1RM is as you have the opportunity to lift to max effort ever week for as long as you do the WSB template, and you get to do it twice in the week too (ME bench/ ME squat). Keep a log of your 1RM's for every exercise you do so you know the next time you go back to using that exercise later in the cycle, you have a reference point to aim for.

[rose]

With WSB you dont need to know what your 1RM is as you have the opportunity to lift to max effort ever week for as long as you do the WSB template, and you get to do it twice in the week too (ME bench/ ME squat). Keep a log of your 1RM's for every exercise you do so you know the next time you go back to using that exercise later in the cycle, you have a reference point to aim for.

What he said Miss. Use your current max lifts to calc dynamic squat/bench %'s. If your current max squat is 70kg, dynamic is 50-60% of that. If your current max bench is 47.5kg, dynamic is 55% of that. Each max effort day you should be aiming to beat your previous PR. Refer the standard template? Westside Barbell Standard Template.

If you're looking for guidance re how to warm up for a 1RM, while I find it a completely individual thing (i.e. only you can know the balance between how warm you need to be to make sure you don't rip a muscle vs expending too much energy on warming up), this is a good rough guide to start with:

1x5 @ 50%

1x3 @ 60%

1x2 @ 70%

1x1 @ 80%

1x1 @ 90%

1x1 @ 95%

1x1 @ 100% or new PR

Making the Max Effort Easy By Jim Wendler.

Keeping it simple and SFW is the main thing, IMHO :grin:

[runveerun]

Ah cool thanks Tonka and Madame Rose! I max out on heavy days already so this makes sense. I shall start wsb next woot! :grin:

[ThePman]

If you're going to do WSB then you might want to think about making some mods to both ME and DE days.

Maxing with 1RMs and frequently shifting exercises isn't really compatible with raw lifters and relative beginners. Ditto for the standard DE work; with beginners the lack of speed is mainly due to lack of strength and doesn't require specific training.

IME you'd do better to keep your ME work more stable (don't rotate the exercises so often), stick to higher rep ranges most of the time (3-5) and for the DE days do something like the original WSB (before the crazy quad-ply gear days):

SQUAT and BENCH

Week 1: 70% x 8x3

Week 2: 75% x 8x3

Week 3: 80% x 6x3

Week 4: 85% x 5x2

Week 5: 80%x2, 85%x2, 90%x2

DEADLIFT

Week 1 - 15 singles @ 65%

Week 2 - 12 singles @ 70%

Week 3 - 10 singles @ 75%

Week 4 - 8 singles @ 80%

Week 5 - 6 singles @ 85%

[nate225]

Rose,

I see you recomending 55% as a DE bench figure? I saw this somewhere recently and wondered why the change? Originally Louie was advocating 40-50% for DE bench. Any reasoning you know?

RVR - make sure you factor lifting gear into the equation. A 1RM / 3RM bench using a shirt is much different to a raw 1RM / 3RM, likewise squatting in suits. You can factor this in when working out % for DE work (details somewhere on WSB site) or you can run two lots of figures (raw & geared).

Nate

[runveerun]

Nate, I don't use any gear just wraps and a belt does that count as gear? :shifty:

[nate225]

Not really Vee!

As long as you know what the wraps & belt add, you could just back the difference out when training without these (its probably not worth worrying about though! :grin: ).

[runveerun]

Not really Vee!

As long as you know what the wraps & belt add, you could just back the difference out when training without these (its probably not worth worrying about though! :grin: ).

Yeh they don't really add anything as such, I can lift the same with or without, I just lift better with them. Thanks!

[Sportsgirl]

Out of curiosity, typically how much does wraps add to a squat? I've never used them before.

I know a belt adds a shitload to my deadlift and to a lesser extent my squat, but just wonder about the wraps. I rarely use a belt - just when doing maximal lifts really.