We analyze our performance on the first time either one of us has attempted a singe rep maximum.
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In this podcast (Quicktime, 24 MB; Google Video, no download but lower quality), Nancy Arnold and I (Bud) go over the strategy we are going to use to measure 1RM (single rep maximums) for three exercises, bench, deadlift, and squat. We then show ourselves performing the 1RMs and finally wrap up with what we have learned.
As both Nancy and I mention on our blogs, the idea behind 1RMs is to provide a consistent strength benchmark so that we know if we are making progress. The other thing is that it makes us more comparable with other lifters.
The overall periodization program rotates through mass, power, strength, and endurance with the emphasis on the first three. Endurance is largely oriented toward maintaining a good balance between lean muscle mass and fat.
We did encounter some difficulties. First, our reference books did not really talk a lot about how to calculate 1RMs. Basically, you have to do a warm-up set of full body exercises. Then you ease into the 1RM by doing multiple reps at 50% then three at 75%, then 1 at 85%, and finally you go for the max and increase from there if you can. If you have never done 1RM before, then you base these percentages on what you think your 1RM might be.
Second, consultation of the photos in the upper left corner of this post show that we appear not to have descended enough in squat. Further, we had trouble generating the power necessary on the bench. My strong suspicion is that these are technique issues that we should work on.
For the record, our 1RMs are as follows:- Bud
- Bench: 180
- Deadlift: 220
- Squat: 220
- Nancy
- Bench: 120
- Deadlift: 125
- Squat: 120
Additional Links
- This article, mentioned in the podcast, provides one strategy for measuring 1RMs.
- Serious Strength Training by Bompa and company is serving as our periodization reference.
- This powerlifting relative strength calculator allows you to compare your combined performance on the bench, deadlift, and squat with others while taking into account factors like body weight, age, and gender.
Comments (6)
Just thought I'd pop on over in here since you did mention me in the podcast! :) I feel so special!
I watched the video (doesn't load on a video Ipod by the way) and there's somethings that those of us more focused on strength could point out, but you've probably got enough on your plate so I'll leave it be!
Nancy's 120 on the bench is pretty damn good. If by the end of this phase she can rep 135 (big boy wheels) I'll be impressed even more (I'm in awe of someone that is able to diet down that long...I may come to you guys for some suggestions on cutting when I head into the fall, but we'll see). On the deadlift, put that sucker on the ground! :)
Bud - You've got a lot more in you for the deadlift. I'd say you can probably go at least 250 if not more. But one thing you'll have to watch is that you don't round your back. On your bench...grip that bar like your strangling it!
All right I'm out of here! Looking forward to the adventure!
Posted by Chris D. | June 1, 2006 9:17 PM
Posted on June 1, 2006 21:17
Thanks for the note regarding the Ipod. I guess we're over-compressed for that platform. Video is bewildering. No one format.
My mind is focused on the squat thing. We were getting Nancy to touch at the bottom on the deads, but that may not have been apparent. I also think the bench advice is going to help.
Posted by Bud Gibson | June 1, 2006 10:43 PM
Posted on June 1, 2006 22:43
Chris-thanks for the comments. As Bud has mentioned this is new territory for us and any advice is helpful. I'll be pushing for 135 on the bench-we'll see what happens!!
Posted by nanacy | June 4, 2006 3:57 PM
Posted on June 4, 2006 15:57
If you are still looking at a way to get your 1RM drop me a line and I can help you out. The info I have It will take 5 sets at most to get your 1rm
Posted by jason | July 21, 2006 11:04 PM
Posted on July 21, 2006 23:04
Wow, glad I don't close comments on these old posts. Jason, I responded in email too. We'd love the info.
Posted by Bud Gibson | July 21, 2006 11:37 PM
Posted on July 21, 2006 23:37
I will email you the info and place a post on my website.
Posted by jason | July 23, 2006 11:51 AM
Posted on July 23, 2006 11:51