Stats time!

[Bear943]

Of cos, cannot deny that's why it's called estimation.

But then look at post #1.
At least with an estimation, there's a basis to plot the table and chart (if one day Gala very free to re-process the info)

Understood that it is an estimation and the rationale for including them but lest some here get overzealous and attempt to do their calculated one RM without having trained for it. Do note that if you get a chap who does nothing but 10 rep sets, having never attempted one - three rep maxes and set him up under his calculated one rep max, I can gurantee you that he WILL be crushed by that weight.

 

[galapogos]

Of cos, cannot deny that's why it's called estimation.

But then look at post #1.
At least with an estimation, there's a basis to plot the table and chart (if one day Gala very free to re-process the info)

Nah, not doing it liao. If anyone wants to take over please go ahead

 

[gkhchay]

Understood that it is an estimation and the rationale for including them but lest some here get overzealous and attempt to do their calculated one RM without having trained for it. Do note that if you get a chap who does nothing but 10 rep sets, having never attempted one - three rep maxes and set him up under his calculated one rep max, I can gurantee you that he WILL be crushed by that weight.

Totally agree with u Bear.. last time I used to squat with 120kg for 8 - 10 reps... then tried 130kg for 5 reps - managed only 3 reps.. nearly died man.

these days, no more bilateral squats... all lower body movts done single leg as advocated by Mike Boyle..

 

[whyage]

Just thought I would share this, if you've not come across it already.

Basically, the article talks about how performing 2 lifts in different rep ranges is more accurate in determining your 1RM.

For example, take a weight you think you can do for 10 reps for the bench press and perform an all-out set. Let's say you get 245 pounds x 10 reps.

Rest 5 mins or more or until you're no longer fatigued, and pick another weight you think you can do for 5 reps. Or you can even do this on another day. Let's say you get 275 pounds x 6 reps.

Now you take 275 - 245 = 30 pounds

And 10 - 6 = 4 reps

30 pounds divided by 4 reps is 7.5 pounds per rep.

So using a table, you can estimate not only your 1RM, but your lifts for 2RM all the way to 10RM.

E.g.

245 x 10
252.5 x 9
260 x 8
267.5 x 7
275 x 6
282.5 x 5
290 x 4
297.5 x 3
305 x 2
312.5 x 1

Sounds complicated, but actually it's quite simple haha

 

[galapogos]

2's more accurate? Then 3 must be even more accurate! How about 4? At that point you might as well man up and go for a 1RM test!

 

[rundymc]

i'm curious rundy: exactly how much ROM do you get when you deadlift conventional and sumo?

Conventional: Dunno, 2 feet? I basically look like Konstantinov in terms of start and end positions. My arms reach mid thigh and I'm 172 so it's just a little less than average.

Sumo: Just over a foot lol.

I'm not sure ROM is as important as your starting position in conventional. Not at this level.

 

[rundymc]

Totally agree with u Bear.. last time I used to squat with 120kg for 8 - 10 reps... then tried 130kg for 5 reps - managed only 3 reps.. nearly died man.

these days, no more bilateral squats... all lower body movts done single leg as advocated by Mike Boyle..

Same. I took some time to work on my high(er) rep ranges in the squat (120-130). Came back to my 3rep range and got humbled like a bitch. You have to get used to heavy weights.

 

[Bear943]

Totally agree with u Bear.. last time I used to squat with 120kg for 8 - 10 reps... then tried 130kg for 5 reps - managed only 3 reps.. nearly died man.

these days, no more bilateral squats... all lower body movts done single leg as advocated by Mike Boyle..

Uncle Chay at 50 plus squatting with that kind of weight blows nearly everyone else out of the water man.

I read some of Mike Boyle's unilateral training stuff but I don't agree with most of his assertions that trainers should drop squats completely for the one legged variety btw apart from pistols the rest are not true one legged squats. I do however agree that there are some benefits of including unilateral work in a program.

 

[ROCKET LAUNCHER]

Conventional: Dunno, 2 feet? I basically look like Konstantinov in terms of start and end positions. My arms reach mid thigh and I'm 172 so it's just a little less than average.

Sumo: Just over a foot lol.

I'm not sure ROM is as important as your starting position in conventional. Not at this level.

mid-thigh? goddamn you got good leverages ...

at lockout the bar is pressing against my pen0r

 

[rundymc]

Just thought I would share this

E.g.

245 x 10
252.5 x 9
260 x 8
267.5 x 7
275 x 6
282.5 x 5
290 x 4
297.5 x 3
305 x 2
312.5 x 1

Sounds complicated, but actually it's quite simple haha

The most accurate formula I've used was the one in Wendler's 531 ebook.

W: Weight used
R: Reps done

1RM = ((WxR)/30) + W

This works for me from 3-10 reps.

Regardless. Calculated 1RMs are a personal gauge of where you're at. They mean nothing. As an example, they don't take into consideration how 'heavy' a set was. A guy who throws up 160 on the squat for 5 is going to be capable of more weight than a guy who grinds 160 for 5 up.... or not.

I prefer if this thread turned into a PR-boasting thread, it's more interesting that way and Gala won't have to have that nagging feeling that he should update those giant tables on the OP

 

[rundymc]

mid-thigh? goddamn you got good leverages ...

at lockout the bar is pressing against my pen0r

Same here....

 

[galapogos]

Uncle Chay at 50 plus squatting with that kind of weight blows nearly everyone else out of the water man.

I read some of Mike Boyle's unilateral training stuff but I don't agree with most of his assertions that trainers should drop squats completely for the one legged variety btw apart from pistols the rest are not true one legged squats. I do however agree that there are some benefits of including unilateral work in a program.

I don't agree either. Boyle's a smart guy with a whole lot of experience, but I couldn't agree with some of his logic there.

 

[rundymc]

He does have a video demonstrating this 'bilateral deficit' (a guy repping 315 on a single RDL, with his non-weighted leg pinned to the weighted). Then again, with me at least, my back is the limiter in that movement.... as it is in the conv. deadlift. I also have a hard time comparing a normal squat with a bulgarian one.

 

[gkhchay]

Uncle Chay at 50 plus squatting with that kind of weight blows nearly everyone else out of the water man.

I read some of Mike Boyle's unilateral training stuff but I don't agree with most of his assertions that trainers should drop squats completely for the one legged variety btw apart from pistols the rest are not true one legged squats. I do however agree that there are some benefits of including unilateral work in a program.

I squated with that kind of weight when I was in my 20s & 30s, not when I returned to serious lifting 6 yrs back.. the best I could manage when I was 50 was 100kg for 8 reps & I was dumb enough to superset with leg presses... that was when I injured my left knee & had to lay off trg for abt a year coupled with rotator cuff pain & shoulder impingement.

Now at 54, I do only single leg movts - I do pistols only at home or travelling abroad with the TRX but in the gym I do bulgarian split squats, lunges & single leg RDLs.. Even with testo boosters like Tongkat Ali etc, I find it much harder to recover when I do bilateral leg work.. maybe I need to go for HRT..

 

[Bear943]

He does have a video demonstrating this 'bilateral deficit' (a guy repping 315 on a single RDL, with his non-weighted leg pinned to the weighted). Then again, with me at least, my back is the limiter in that movement.... as it is in the conv. deadlift. I also have a hard time comparing a normal squat with a bulgarian one.

Bulgarian Squats not really a one legged squat because you would still push off your resting leg while it is on the bench. Pistols are one legged but I can do 0

 

[Bear943]

I squated with that kind of weight when I was in my 20s & 30s, not when I returned to serious lifting 6 yrs back.. the best I could manage when I was 50 was 100kg for 8 reps & I was dumb enough to superset with leg presses... that was when I injured my left knee & had to lay off trg for abt a year coupled with rotator cuff pain & shoulder impingement.

Now at 54, I do only single leg movts - I do pistols only at home or travelling abroad with the TRX but in the gym I do bulgarian split squats, lunges & single leg RDLs.. Even with testo boosters like Tongkat Ali etc, I find it much harder to recover when I do bilateral leg work.. maybe I need to go for HRT..

You and me both hehheh need to find a supplier .... i mean doctor

 

[Bear943]

I don't agree either. Boyle's a smart guy with a whole lot of experience, but I couldn't agree with some of his logic there.

To be honest it also does not help that he does not look like he lifts and does not have the strength as well but no doubt he is a smart chap but sometimes all that theory does not translate to practical application. IMO lifting weights to get big,strong etc is neither rocket science nor nuclear physics and should not be treated as such.

 

[galapogos]

Boyle used to powerlift, iirc even in competitions, so he does have "street cred" in that regard.

 

[skyyyyyy]

If he can rep 140 for 10, he could probably put up 180kg. I got 180 a month after I repped 140 for 8.

Also, seeing how I weighed a full 15kg more than him when I grinded up my first 140kg squat, I am in awe of those numbers. F8ck me

thanks!

 

[cowed77]

Same here....

Hahahahahahahaha!!! Get lost with that e-bragging LOL!