Stats time!

[jctan77]

Well, you did say you're formally starting barbell training after CNY right? Report back after you do then

Reporting back on my starting strength after a week of trial and errors.

 

[boringLife-]

Stats now after additional 3 weeks of training

Bench 45kg x1
squat 60kg x5 ---> 75kg x1
deadlift 60kg x5----> 82.5kg x1

Cant seems to improve on bench

 

[ketua]

Reporting back on my starting strength after a week of trial and errors.

You're using 1RM calculator?
Best is still lift the actual 1RM.
Depending on individuals' muscle fibre type composition, the calculator may not be accurate.

 

[galapogos]

Well, he's 1 week into his training. Measuring/calculating 1RM at this time is quite useless.

 

[jctan77]

You're using 1RM calculator?
Best is still lift the actual 1RM.
Depending on individuals' muscle fibre type composition, the calculator may not be accurate.

Great info! Didn't know muscle fibre type composition plays a part in the accuracy of 1RM. Yes, I'm using the 1RM calculator scripted in the excel sheet download from StartingStrength.net.

Maybe except for deadlift, as for squat and bench press, don't have the guts to try physically 1RM as my workouts are done early in the morning alone at home. Or is there any workaround to overcome this issue besides relying on mathematical formula?

 

[ROCKET LAUNCHER]

Great info! Didn't know muscle fibre type composition plays a part in the accuracy of 1RM. Yes, I'm using the 1RM calculator scripted in the excel sheet download from StartingStrength.net.

Maybe except for deadlift, as for squat and bench press, don't have the guts to try physically 1RM as my workouts are done early in the morning alone at home. Or is there any workaround to overcome this issue besides relying on mathematical formula?

imo 1RMs should be left alone until you cover the bases first. its mostly for powerlifters and guys who want that ego boost (who doesn't? haha)

anyway a 1RM may look impressive but it doesn't exactly help much besides helping you pinpoint/break plateaus, so its more important to build your foundation for the time being

 

[ketua]

Agree that 1RM is meaningless for beginners, because the strenght increases almost on a weekly basis. Then if every time keep updating here, this thread becomes their training log liao.


But 1RM is the common benchmark for comparison / tracking progress.

Just like when compare cars speed, we use 0-100km in sec.

If a person does only 5x5, how to compare against one doing 3x8?

 

[rundymc]

Don't compare them. IMO your 1RM is best tested, not calculated. And since they aren't that important as compared to what you put up in training, they shouldn't be tested that frequently. E.g: my last tested max on the squat is 145kg. I'm not going to bother testing it again until I get 145kg for 5.

 

[galapogos]

Well, this thread was never meant to be an accurate comparison among people. There are simply too many variables to consider. It does however give a rough gauge as to where you stand. 1RM calculators are more accurate the closer you are to performing singles, i.e. a 2 rep load would be much more accurate than a 10 rep load.

Again, this is just a rough gauge, not an absolute comparison.

 

[nakorius]

That is why I can never achieve my max 1RM of 5kg for my pinky bicep curl

 

[jctan77]

Agree that 1RM is meaningless for beginners, because the strenght increases almost on a weekly basis. Then if every time keep updating here, this thread becomes their training log liao.


But 1RM is the common benchmark for comparison / tracking progress.

Just like when compare cars speed, we use 0-100km in sec.

If a person does only 5x5, how to compare against one doing 3x8?

Don't worry. Can ensure you that this is not going to be my training log. I still prefer to scribble with a pen on a ring bind notebook, than punching in the values on keyboard/iphone while dripping with sweats. The stats updated here is just "keeping my words" with respect from my other past postings, and also sort of my mental commitment to weight training.

Don't compare them. IMO your 1RM is best tested, not calculated. And since they aren't that important as compared to what you put up in training, they shouldn't be tested that frequently. E.g: my last tested max on the squat is 145kg. I'm not going to bother testing it again until I get 145kg for 5.

Another great point to note as I was just wondering other reasons of importance to find out the value of 1RM.

 

[jctan77]

Stats now after additional 3 weeks of training

Bench 45kg x1
squat 60kg x5 ---> 75kg x1
deadlift 60kg x5----> 82.5kg x1

Cant seems to improve on bench

Just came across an article regarding stalling, below is the excerpt:

:
:
Are you stalling because:

1) You aren't doing what you are supposed to be doing for recovery? This includes dietary considerations (enough protein/carbs/fats? Enough vitamins? Enough water? Skipping meals or eating every 2-4 hours?) as well as rest considerations (go to sleep at 10 PM or 1 AM with an 8 AM class that morning?)

2) You aren't adding weight properly. Yes, I'm talking to you greedy *******s who decide that you can jump 10 lbs between bench workouts, or you decide to add a 25 to each side of the bar for your next squat workout.

3) You have recently added exercises (such as dips/chins/arm work) or made your own adjustments to the program in whatever manner.

4) You are doing everything right WRT rest, recovery and weight progression, but you are simply advancing closer to your genetic limitations.
:
:

 

[cowed77]

Bench: 2 x 5 x 90kg

 

[ROCKET LAUNCHER]

122.5 kg on the deadlift after months of inactivity
bw 60kg

 

[ketua]

Bench: 2 x 5 x 90kg

1.28x BW for rep. Strong!

122.5 kg on the deadlift after months of inactivity
bw 60kg

>2x BW. Strong!


However, you guys may want to complete the picture with the 3 main lifts, so that we know if there's any imbalance development

 

[ROCKET LAUNCHER]

>2x BW. Strong!


However, you guys may want to complete the picture with the 3 main lifts, so that we know if there's any imbalance development

tyty

i realise i'm more lower-body dominant. benchpress can only hit 62.5kg for 1 full rep. still trying to break that plateau

havent squatted in a long time but last i rmb was 85kg

 

[cowed77]

I got 142, but it was only a parallel squat. So no count.

I dun deadlift... Haha. Only pullups. So also no count.

 

[ketua]

Hi there,

Do you mind stating the actual weight you can lift for 1RM ?

I'm interested to know too, as i'm around your bodyweight, height & age too

The fact that he used 1RM calculator already implied obviously that he didn't do actual 1RM.
He later also mentioned he dare not do because he did it alone at home.

Also, already told you, no need to compare against others as different people has different situations; instead compare against yourself (track improvement) and the Strength Standard to check where you stand. *sigh*

 

[cowed77]

Haha fsm, as a benchmark or goal, why not try getting to 1bw in bench, 1.5bw in squats?
That will take some time, and give u abit of focus!

 

[neonone]

I just want to say, I compare with him not because wanna challenge him

Anyway, this Sunday I gonna try 1RM on benchpress, base on 67Kg bodyweight category

You intend to compete in powerlifting?