Estimating 1 Rep Max

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dagman1

0
Hey,

What is a good rule of thumb for estimating your 1 rep max for an exercise? I want to attempt it for my deadlifts but don't want to put too much weight on. Also, any other tips (besides trying to keep good form) for the attempt? Should I just attempt incrementally each week until I feel like I am approaching a max?

Thanks.
 
F**k the estimation..

Work up in 1's, start heavy, and just keep adding weight. Have long rest periods inbetween. You'll then reach your max eventually.
 
Yeah...I wouldn't trust a max calculator unless you already knew along the lines of your 2-4 RM. If it's deadlift, just work it up to a heavy triple, double, or single.
 
Better for load planning

BigTomW is right, I find those max calculators (if they go both ways) better for planning programs and loading parameters but not so much for the singles estimation... especially if that is the number you might get called out on!
 
I was just about to make a similar post to this. I want to see what my 1rm is for deadlift. I just started lifting a few months ago. Been adding 5lbs a week lately to my deadlift and am now doing 5 sets of 5 reps at 265lbs. I start off with warmup sets of bar only, 95 lbs, 135 lbs, and 185lbs before I hit the 5x5 with my current weight. The deadlift is the start of my workout so I do the 4 warmup sets to get things going. All other lifts I do 2 warmups sets.

What would be a good progression for 1rm on deadlift for me?

something like:

warmups sets then

3 x 265

2 x 275

1 x 285

1 x 295

etc, etc till I can't do any?
 
Hey, thanks for the responses.

I'm not estimating my 1 RM to claim that is my max deadlift. I wanted to know because I was going to attempt to find my max but didn't want to go overboard. I currently do 4x6 @ 265 lbs. I was looking through the deadlift thread and was hoping to get my max in there (I weight about 158 lbs).

I set a goal awhile ago to get to 300 lbs so was debating whether to just go for that next time I am in the gym.

By the way Jerm, I wouldn't do I progression in a single session to get your 1 RM. That's because you will probably be tired by the end. I'd just make a good estimate (but conservative) then attempt your 1 RM.
 
Jerm2410 said:
What would be a good progression for 1rm on deadlift for me?

something like:

warmups sets then

3 x 265

2 x 275

1 x 285

1 x 295

etc, etc till I can't do any?
Click to expand...

I personally wouldn't do this at all. When I do bench press, which I'm powerlifting now, I always start with a 5min 6mph jog on a treadmill or a go at the bicycle machines to get the blood flowing to your muscles. Personally I've found that nothing works better at warming you up. When I finally get to the bench, I generally lift a first set of 1 plates about 4 or 5 times to get into the mindset of bench pressing. Looong break, then add another plate, do another 4,5, or 6 reps, and then finally add the max weights (goal 315lbs by 6th Jan!) You don't need to be wasting so much energy on weights that are so close to your one rep max. (i.e. lifting 285 will use almost equivalent amounts of energy as to lifting 295).

Basically, warm up with light weight to get the blood into the muscles, and get the movement down. Save sufficient energy stores for the one max lifts so that you can give it your all.

Just a side note, I haven't been on these forums for a while, but whats up with these obscene smilies? :love2: :love1:
 
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