Do you ever feel like you’re bad at checking your one rep max? For example, maybe you can lift 295 lbs for 6 reps but can’t lift 315 for one. What causes this? Are you just not built for one rep maxes?
I don’t think so. And ignoring whether it is actually a good idea to test your one rep max or not, I know you can be better at it.
Here is why you aren’t getting the one rep max numbers you…
I bench pressed 32.5 kg x 9 reps in my last set today 💪 but the downside is that my reps were a bit wobbly and I feel like my left arm may be stronger than the right.
Luckily there's a simple solution to that! Dumbell chest press. Unfortunately I haaate dumbells but I guess I'll have to
Also I'm testing squat maxes tomorrow! I'm aiming for 66kg 1RM but who knows
I still feel like I have too much on my plate right now to really keep up on here, but.
PT has been going well and he wanted me to try going back to the gym and really lifting again. The plan was just to do some 65# deadlifts and see how that felt, but I was curious how far I could go before starting to either lose form or feel my back hurt.
So Friday I did a modified pyramid where I started at 65#, then went up to 85#, then 95#, 105#, and finally 115# which I did once.
I wouldn’t say 115# is my true 1RM in terms of strength, but I did notice some twinge in my back AND I was racking the bar in between sets because…??? Idk i think I was just feeling kinda awkward changing weights out on the floor. The racks at my gym are a little high so I had to use my upper body a bit to pull the bar with the weights off the rack. So that was fatiguing first long before my lower body or back felt truly fatigued. I also did rows after and long story short, my traps were sore yesterday but my lower body and back didn’t feel anything.
Anyway this is a very good sign and I might be able to get back into real barbell lifting again 🥹🥹 maybe I’ll still start small but I’m teetering between doing 5x5 is 3x10s when I feel ready to go back to the gym by myself for real.
Are 1RM calculators accurate? The short answer: they aren’t great for getting real-life one-rep max numbers. However, they are an excellent tool for measuring progress or calculating lifts for programming.
Progress
As you may know, frequently testing your 1RM may do more harm than good. It is hard on your body, especially your joints, and has more potential to cause serious injury compared to…
I miss lifting stupid heavy weights so bad!! I miss being completely unable to get off the toilet the next day bc my legs are so sore and I also miss bar burn and the bruises I'd get on my thighs from deadlifts and hip thrusts
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