i'm finding my max so i can start 5/3/1

Discussion in 'Fitness & Nutrition' started by KingGargantuan, Mar 3, 2010.

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  1. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    is this a waste of energy? this is what i did tonight
    deadlifts
    bar x 5
    95x5
    135x5
    185x5
    225x3
    275x1
    315x6

    so 315*6*.0333+315 = 377ish 1 rep max, 340 5/3/1 max.

    close enough?

    i think i could have done more but i might have wasted some energy setting the bar down lightly after every rep. it's fawking snowing and raining here :ugh: so i had to bring the weights inside :mamoru:
     
    Last edited: Mar 3, 2010
  2. grimstone

    grimstone magic murda bag OT Supporter

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    why calculate it just find out your real max if you are gonna spend that much time doing it.
     
  3. Aspirin

    Aspirin OT Supporter

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    what exercize is that?

    if its DL, I can do 315 x 8, but I can do 375 x 1

    interesting to see how (in)accurate that equation is...i suppose it probably gives a good ballpark.
     
  4. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    yea i thought about that but with my luck i'd end up hurting myself doing singles :hsd:
     
  5. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    oh, dur, yea deadlifts.
     
  6. RICK RO$$

    RICK RO$$ Active Member

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    lets see I'm supposed to find out my 1RM or something close to it...better do 6 reps just to be sure
     
  7. grimstone

    grimstone magic murda bag OT Supporter

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    dont be scarred
     
  8. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    "Take 80% or 85% of your supposed max and perform as many reps as possible.
    • Plug the reps and the weight into this formula to get your estimated 1RM:
    21
    Weight x Reps x .0333 + Weight = Estimated 1RM Once you have your maxes for each lift (bench, squat, deadlift and standing military press), I want you to take 90% of this number and use this as your “max” for the first 4 weeks of the training cycle. The easiest way to do this is to take your max and multiply it by .9 (that’s “point” 9). For example, let’s say you have a 400 deadlift, 385 squat, 190 military press, and a 295 bench press."

    wendler > you
     
  9. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    not scarred.
    a little scared, yes, but not scarred.

    :mamoru:

    last time i deadlifted i fucked up my back. not trying to do that again.
     
  10. Bacchus

    Bacchus Skinny Guy

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    Its better to start with a heavier weight that you know you can lift if you're trying to figure out your 1RM.

    you can always start with that number, and if you find you can hit pretty high reps (12+) on your last set during the 2nd or third week and up it a little more
     
  11. Bacchus

    Bacchus Skinny Guy

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    That's why the 5/3/1 takes 85% of that figure as your training "max"
     
  12. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    you mean 90%?
     
  13. Bacchus

    Bacchus Skinny Guy

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    yes, my bad
     
  14. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    yea, but what he also says is you can take 85% of what you THINK is your 1rm, and do as many reps as you can with that. once you have 11ty reps with 85% of your max, thats when you do the weight*reps*.03333+weight to get, basically, your 1 rep max. without actually finding your 1 rep max.
     
  15. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i'm more comfortable doing the "calculated 1 rep max" than actually finding my 1 rep max the traditional way, just because of my history of injuries with things like the deadlift. with my knees being how they are right now, i probably will also go for the calculated rep max for squats also. i might be able to get away with 1 rep max on bench but only if i can get a spotter. otherwise i'll do calculated for that also.
     
  16. RalphL

    RalphL Active Member

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  17. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    :dunno: i pulled his from his ebook

    "Take 80% or 85% of your supposed max and perform as many reps as possible.
    • Plug the reps and the weight into this formula to get your estimated 1RM:
    21
    Weight x Reps x .0333 + Weight = Estimated 1RM
    Once you have your maxes for each lift (bench, squat, deadlift and standing military press), I want you to take 90% of this number and use this as your “max” for the first 4 weeks of the training cycle. The easiest way to do this is to take your max and multiply it by .9 (that’s “point” 9). For example, let’s say you have a 400 deadlift, 385 squat, 190 military press, and a 295 bench press."
     
  18. Mr. Fishtaco

    Mr. Fishtaco New Member

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    What I did is worked up to a 4 rep max and use that as my working max for my first cycle. I think Wendler mentioned that somewhere too.

    http://www.tmuscle.com/free_online_...aining_performance/how_to_build_pure_strength

    • Start with a realistic idea of your one-rep max, and follow Wendler's instructions to base all training weights on 90% of that max. You can make it really easy on yourself by spending a couple of workouts working up to a four-rep-max set of each of the four core lifts. Your 4RM should be about 90% of your 1RM. Once you have that 4RM, you can skip a step in your calculations and just use it for all your subsequent percentages.
     
  19. forum95

    forum95 Come see bout us OT Supporter

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  20. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    so far, at least for military and deadlifts last week, the calculations and my estimating 1 rep max has worked well. the last set has been tough but i am able to go farther than 5 reps yet not too high over them.

    so, i'll keep doing what i'm doing and tweak from there, so long as it's following his book.

    with this thread i was basically wondering if i was wasting energy ramping up the way i did.
     
  21. knight42

    knight42 OT Supporter

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    it doesnt have to be perfect. just remember to not over-estimate. You are better off starting light and having to do more reps then starting too heavy. 90% of your 1rm is pretty close to tyour 3rm if I recall.

    But just start and you can adjust next cycle depending on your performance
     
  22. Bad Karma

    Bad Karma Active Member

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    :werd: It's easier to wait for a few cycles while you catch up to your 1rm than to plateau early and have to drop back a few pounds.
     
  23. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    yea, that's what i figured (about starting light)

    i started this last week and estimated for evrything but was only able to get in Military and Deadlift day since i started on thursday. :uh:

    the last set, where you go 5+ reps, was perfect. not too heavy, not too light, and i coudl get a few more than 5 reps.

    i figured i'd go ahead and see if i could get my max's real quick, at least for deads/squat/bench, and i'm sticking with the #'s i'm using for military.

    today i'll get my bench #, tomorrow my squat #, and monday i'll start fresh and follow the routine.

    this week, i decided to start over

    i know for deadlifts i've done 345x5 and 365x5 but not recent enough for me to want to use those #'s for my estimates. so, i'll start light.
     
  24. Bobert

    Bobert OT Supporter

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  25. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i was basing my bench max on 185x5, which is the last set i did a couple weeks ago.

    last night i got 245x2 :wiggle:

    gonna do the same for squats tonight and then start the 5/3/1 next week.

    it feels good just fucking aroudn trying to find my max and then diong accessory stuff afterwards, even though i'm not following the 5/3/1 exactly.
     
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