|05-10-2013, 11:29 AM||#1|
5/3/1 ... sort of
Join Date: Feb 2013
Fav Exercise: strict press
Fav Supp: whey & fish oil
Assuming you've ever used a calculator, or an equation, of course.
my training log
|05-10-2013, 11:32 AM||#2|
I'm quitting next week!
Join Date: Oct 2012
Location: Sitting on ass!
Training Exp: I read a study!
Training Type: Complete Chaos!
Fav Exercise: Sex
Fav Supp: Porn
They're ok, personally think they tend to be a little high from my experience. I've gotten away from using them honestly. Until I've lifted that weight, it's just an optimistic guess
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.
!!!MY HEAD HURTS!!!
My Training Log
|05-10-2013, 11:35 AM||#3|
Kettlebells' Angel !!!!
Join Date: Dec 2010
Training Type: Other
If a person is basing their 1RM on a 2RM, it may work, but if someone is using, say, a 20RM or even a 10RM as their gauge of the 1RM, via the calculator, which is much further away from the probable 1RM, then it becomes more of an issue in terms of being possible.
The closer the rep range is to the 1RM, the more probable it is that it may be possible to achieve the 1RM, or close to it, that the calculator throws out as a 1RM.
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
|05-10-2013, 11:56 AM||#4|
Join Date: Jan 2013
I think that taking the time to build your own rep max/percentage chart is worth it. Obviously the relationship between a 5 or 3rm is different for everybody, and for the same person usually different for different lifts. In the last few months I've switched to using RPEs and fatigue percents instead of percentages and fixed volumes, and things have really started moving in the right direction for me. A big part of the system involves using an RPE chart, which basically shows what percentage of your max you are working with at any given rep/RPE pairing. For this to work, you need a recent max, and you need to study your training logs from around that time frame.
For instance, say 3 weeks ago at your meet you squatted 500, and a month before that, on a day you felt good, you hit 425 for a maximal triple. Now you have something to work with, you can assume a max triple for you is about 85%. The nice thing I've found with this method is how you can track progress. It's a little math-intensive, so if the idea of calculations repels you, it's probably not for you, but if you don't mind it, eventually you end up with a far more accurate way of projecting a max. If you keep nudging the projected max up in your training, you know you're moving forward. It won't go up every week, but it's the trend that's important.
You don't need to have a personalized chart filled in to begin using this kind of method. You can start by populating the chart using something like the Epley formula, or Mike Tuchscherer's rep/RPE chart. Then as you gather information, you modify it to fit you. So in my opinion, definitely worth the work up front to have a tool that you'll be able to use and tweak for the rest of your lifting career.
Meet PRs (Raw):
Squat - 490
Bench - 325
Deadlift - 567
Total - 1383 @ 217
Gym PRs (Raw):
Squat - 500
Bench - 365
Deadlift - 580
Press - 245
|05-10-2013, 12:29 PM||#5|
Join Date: Feb 2011
Location: Richmond, VA
Training Exp: 4 years
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Food
I use one and I think of it as fairly accurate. Within 10 pounds certainly, and that's all I need anyway. Any given day, my max will swing by 10 pounds or more depending on how I feel or the situation or whatever. I've definitely lifted more than that max at times and less than the max too.
I use it to judge my attempts though when working up to a max. Or I use it to determine a training max to base percentages off of. I don't think of it as gospel, but I do think of it as a target to hit and just having that target in mind regularly is a good way to prep my mind for making the max lift when the time comes. I've already done it in my head a few tiimes at least. But really it's just a tool to give me a ballpark figure that I can use to plan my work accordingly.
I am Anton Zdravko Martin!
Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
Last edited by MikeM; 05-10-2013 at 12:31 PM.
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