Thread: Advice on determining my 1 RM?

Originally Posted by pyro

Guys,

Need advice on the following routine, I used, to get my barbell bench press RM

warm up
8xbar
5x135lbs
5x 165lbs
5x 175 lbs
3x 195 lbs
3x 210 lbs
1x 215 lbs

I tried going up but failed and I move on. What do you think?

looks like your 1RM is 215.

maybe 220-225 on a good day when all the starts line up.

well your 1rm is obviously 215lbs if that was your max lift on the day.

You do too much warm-up, next time do 2 sets of warm-up and then just go for it.

But seriously does it matter what your 1rm bench is?

Fuck your ego and you will grow better - I have experienced this recently.

i think if you are trying to figure out your 1rm for fun, and not just using the routine you posted to workout...then you have too many reps...and then you will not beable to do as much for your 1 rep....try setting enough reps to warm up properly...but jump weights quickly..ie...probably not necessary to go from 165 to 175 to 195....try a few sets of 135 then 185, then 215.....you will probably have the energy to do a higher 1 rep

Originally Posted by P-funk

looks like your 1RM is 215.

maybe 220-225 on a good day when all the starts line up.

how did you come out with that? LOL

I meant, are the weight and reps scheme okay?. Maybe i shouldnt have hit 5 reps at 175lbs because it maxed me out..

Originally Posted by MuscleM4n

well your 1rm is obviously 215lbs if that was your max lift on the day.

You do too much warm-up, next time do 2 sets of warm-up and then just go for it.

But seriously does it matter what your 1rm bench is?

Fuck your ego and you will grow better - I have experienced this recently.

no, don't do 2 sets of warm up and go for it. if you have ever lifted a 1RM before you owuld know that the strain on your body is pretty incredible. Not only do you need multiple sets of warm up but you need to let your CNS get adapted to the next load you are lifting.


also, don't just "fuck your ego". if strength is what you want then go for it.

you asked what your 1rm would be and it looks like it is 215lbs

as P-Funk said maybe 220 on a good day.

No your reps and weight scheme are not ok read mine and turbines posts.

It seems as though P-funk is correct. What exactly are you asking? Someone already said that you are most likely using too much energy before actually maxing and I agree with this as well.

Originally Posted by pyro

how did you come out with that? LOL

I meant, are the weight and reps scheme okay?. Maybe i shouldnt have hit 5 reps at 175lbs because it maxed me out..

oh yeah.

well....lets say that 215 is your 1RM (100%). I would warm up like this:

bar/10
95/5
135 (62%)/5
155 (72%)/3
175 (81%)/2
200 (93%)/1
rest 2-3 min
215/1
rest 2-3 min
220 or 225 if you are feeling good.
rest 2-3 min....keep going if you can.

Originally Posted by P-funk

no, don't do 2 sets of warm up and go for it. if you have ever lifted a 1RM before you owuld know that the strain on your body is pretty incredible. Not only do you need multiple sets of warm up but you need to let your CNS get adapted to the next load you are lifting.


also, don't just "fuck your ego". if strength is what you want then go for it.

I want size mate, the strength is just a bonus

Yeah i was under a lot of strain with the 1RM squat...nearly didn't get up

Originally Posted by MuscleM4n

I want size mate, the strength is just a bonus

Well you know i have done 1RM before by commenting on my journal and looing at my sig.

Yeah i was under a lot of strain with the 1RM squat...nearly didn't get up

I know you want size. So for you don't try and hit 1RM's.

but, pyro maybe working on his strength. he never listed his actual goal.

ah you always get me

To be honest, I hardly ever max out, even though my goals are strength. I know that if I'm within a certain amount of my max goal and I'm repping close to it, I've reached my goals. I love repping my goal for 1RM before it's time to actually max. There's nothing quite like it.

Originally Posted by P-funk

oh yeah.

well....lets say that 215 is your 1RM (100%). I would warm up like this:

bar/10
95/5
135 (62%)/5
155 (72%)/3
175 (81%)/2
200 (93%)/1
rest 2-3 min
215/1
rest 2-3 min
220 or 225 if you are feeling good.
rest 2-3 min....keep going if you can.

this looks better....
thanks

Originally Posted by pyro

Guys,

Need advice on the following routine, I used, to get my barbell bench press RM

warm up
8xbar
5x135lbs
5x 165lbs
5x 175 lbs
3x 195 lbs
3x 210 lbs
1x 215 lbs
1x 215 lbs

I tried going up but failed and I move on. What do you think?

I think you could do more than 215 if you did a lighter warmup. Something like this:

45 x 8
95 x 3
135 x 3
165 x 3
185 x 1
205 x 1
225 x ?

Give that a try.

Originally Posted by Squaggleboggin

To be honest, I hardly ever max out, even though my goals are strength. I know that if I'm within a certain amount of my max goal and I'm repping close to it, I've reached my goals. I love repping my goal for 1RM before it's time to actually max. There's nothing quite like it.

yea, I rarely ever max out an actual lifts like squat or deadlift. I do work up to heavy max attempts on the olympic lifts but that isn't what I would call maxing out.

For the squats and deadlifts I like to maintain a 3-5 rep range. I find that I am able to get strongest within that rep range without killing my joints and it still trasnlates into a great 1RM when I actually go to do it.

Originally Posted by CowPimp

I think you could do more than 215 if you did a lighter warmup. Something like this:

45 x 8
95 x 3
135 x 3
165 x 3
185 x 1
205 x 1
225 x ?

Give that a try.

pretty much the same rep scheme I went after.


great minds think alike.

Originally Posted by CowPimp

I think you could do more than 215 if you did a lighter warmup. Something like this:

45 x 8
95 x 3
135 x 3
165 x 3
185 x 1
205 x 1
225 x ?

Give that a try.

i read somewhere that is useless to warm up with less than 50% of your RM...i may drop the bar reps......i think the volume at the end of this example gets much closer to my 1RM which makes more sense...thanks.

Originally Posted by P-funk

pretty much the same rep scheme I went after.


great minds think alike.

Heh, thanks. I just thought of the warmups I used to do when I was doing Westside.

Originally Posted by pyro

i read somewhere that is useless to warm up with less than 50% of your RM....i think this is too much warm up..

I don't see why it's useless. Lots of professional powerlifters start with the bar, and they move a lot more weight than me and you.

My warmup is a lot shorter and less intense than yours...

Originally Posted by CowPimp

Heh, thanks. I just thought of the warmups I used to do when I was doing Westside.




I don't see why it's useless. Lots of professional powerlifters start with the bar, and they move a lot more weight than me and you.

My warmup is a lot shorter and less intense than yours...

yea, I believe Dave Tate said that he always starts with the bar and then goes to 95lbs and progresses really slowly taking many many warm up sets because he says that he needs to let his body get prepared.

My buddy that won the worlds in powerliftingwould be training people and make them warm up with the bar and they would be surprised. He would say "okay, warm up." and they would say "with the bar? are you kidding me?" and he would say..."yea! with the fucking bar! I warm up with the bar! What? Are you to damn good for the bar?"

Good point. I always do three warm up sets with about 50-60% of what I use for working sets. I've felt this is adequate in the past and I've been making progress. Is it actually dangerous to do warm ups with just one weight?

Originally Posted by Squaggleboggin

Good point. I always do three warm up sets with about 50-60% of what I use for working sets. I've felt this is adequate in the past and I've been making progress. Is it actually dangerous to do warm ups with just one weight?

depends on the person really. you are young. i used to be able to just jump right in with little to no warm up. now, i am way more smarter about my warm up and take a lot more time to get set before i start to lift.

This was yesterdays chest workout:


Flat bench press:
Set 1 - 114lbs x 8.
Set 2 - 134lbs x 8.
Set 3 - 134lb x 6.

Flat dumbell press:
Set 1 - 45lbs x 8.
Set 2 - 55lbs x 8.
Set 3 - 60lbs x 4. (NEW PB )

Incline dumbell flyes:
Set 1 - 25lbs x 10.
Set 2 - 30lbs x 8. (NEW PB )


Can you tell me if i am doing my rep/set wrong in anyway(considering my interests lie in bodybuilding)?

Originally Posted by MuscleM4n

This was yesterdays chest workout:


Flat bench press:
Set 1 - 114lbs x 8.
Set 2 - 134lbs x 8.
Set 3 - 134lb x 6.

Flat dumbell press:
Set 1 - 45lbs x 8.
Set 2 - 55lbs x 8.
Set 3 - 60lbs x 4. (NEW PB )

Incline dumbell flyes:
Set 1 - 25lbs x 10.
Set 2 - 30lbs x 8. (NEW PB )


Can you tell me if i am doing my rep/set wrong in anyway(considering my interests lie in bodybuilding)?

looks fine to me. basic pyramiding up in weight is fine.

ok thank you.

I know my chest is genetically small, however should i hit my chest more?
Becuase i do bench more than my bodyweight for reps quite easily, yet my chest is soo small still and is lagging behind.

Originally Posted by MuscleM4n

ok thank you.

I know my chest is genetically small, however should i hit my chest more?
Becuase i do bench more than my bodyweight for reps quite easily, yet my chest is soo small still.

that is because strength and size aren't related.

it looks fine for now. be patient. it will come.

yes i have been converted to the idea that strength is not related to size, thanks to you.

http://www.thepumpingstation.com

Just scroll down to where you see 1 rep max

Tough