1RM max?

J

junkfoodbad

2
is there a way to estimate my 1RM bench? Im just curious about this. I want to try to see what it is, by actually trying it, but i dont wanna kill myself trying too many different weights and having it be inaccurate. Just something close that i can start with. im currently doign 135lb @ 3x10.

EDIT: sorry i realized the M in 1RM is "max" so the subject is redundant. brain fart
 
there are charts that give you 'if you can do this weight at this number of reps'....'then this is your max'...but those charts aren't very accurate.
 
ive never done only 1 set to failure. so i have no clue where to start. You think 200 would be too high to start if im doing 135 @ 3x10 ?

Also i dont want this to screw up my workout for the week. when would be a good time to try this? on an offday?
 
What's your reasoning for trying? I would work up to it if you do try, don't jump right into anything heavy, especialy without a spotter.
 
AJP said:
What's your reasoning for trying? I would work up to it if you do try, don't jump right into anything heavy, especialy without a spotter.
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just curious really. no other reason. and yaeh i never bench without a spotter, and if i do, its never to failure
 
Next bench day test your 1RM. Simply do sets of 3 and keep on increasing the weight by 5-10lbs each set and when you can't get 3reps start doing singles - increasing each set. Take 3-5min between sets and then do the rest of the work you usually do.
 
I would recommend setting up a weight that you're pretty sure is close if not your 1RM. For bench and squat, have spotters.

Warm-up first with your typical working weight, for three reps.

Again at your working weight plus 20lbs or so.

Now try to estimate as best as you can. The closer you are to 1 rep, the better. Some calculators cut off at 10 reps because beyond that, the data is to fuzzy. I'd recommend you cut off at 4-5 reps. If you can do 4-5 reps, you need to add weight and try again in 48 hours.
 
junkfoodbad said:
is there a way to estimate my 1RM bench? Im just curious about this. I want to try to see what it is, by actually trying it, but i dont wanna kill myself trying too many different weights and having it be inaccurate. Just something close that i can start with. im currently doign 135lb @ 3x10.

EDIT: sorry i realized the M in 1RM is "max" so the subject is redundant. brain fart
Click to expand...
your 1rep max is 181
 
Cynic said:
I doubt that, very much. The 135@3x10 is his working load.
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check out the calculator i put in his 10rep max and 181 was his 1rep max
that calculator has always been near enough for me.
unless thats not his true 10rep max
 
buzz said:
check out the calculator i put in his 10rep max and 181 was his 1rep max
that calculator has always been near enough for me.
unless thats not his true 10rep max
Click to expand...

yeah but i do 3 sets of 10. i dont lift to failure on my first set
 
I realize this post is flame bait but I myself believe knowing one's 1RM is important and not usually dangerous for the majority of us in the beginner to intermediate range. The 1RM calculators are not accurate at all if you train more toward powerlifting instead of bodybuilding. I think knowing your accurate 1RM for a given exercise is important for psycological reasons if for nothing else. Not really any different than a marathoner finding their time for one mile, pole vaulter seeing how high they can clear or someone wanting to know how much weight they have lost.


Even if junkfoodbad failed at 200lbs on the bench he could still roll it off his chest to his waist and then get up with it. I had to do this before I made my own safety racks. At worst you may have a few bruises but a lot more respect for spotters or racks :D . There really is not much danger in maxing out on the deadlift either as long as you are using near perfect form. So what if you fail will you drop it on your foot? I would not recommend max squating without a safety rack or two spotters though as this could get ugly real quick :eek:.
 
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cool. I already have a spotter who will be there for me when i try this tomorrow (chest day). I dont have my power cage yet. i need someone to buy my dang pooltable before i buy one of these, for $$ and spatial purposes. but you can be sure i will be testing my 1rm for all the big lifts once i get my cage. like you said green, for psychological purposes.
 
then find your 10rep max and put it in the calculator it will give you your 1rep max..its safer finding your 10rep max
 
buzz said:
then find your 10rep max and put it in the calculator it will give you your 1rep max..its safer finding your 10rep max
Click to expand...

im gonna aim for something closer to my 3rm just for accuracy sake. I have a very strong spotter
 
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