1RM's



  • Just started at a powerlifting gym as needed a different challenge as was being slack with going to the gym and in turn eating shitter than usual.

    Have actual stopped drinking this year (apart from two occasions wedding and bucks both later this year).

    Have been a non consistent gym goer the last 12 months. Some weeks 3 times others once. Lets say on average 1.5-2 times and not really pushing myself.

    Did my 1rm testing for the first time ever the other day and three weeks into a 12 week training block.

    Got a dexa scan and running I think about 22% BF at 112 (about 110 now)

    Deadlift: 170
    Squats: 140
    Bench: 105
    Standing Press (Not part of powerlifting but they tested anyway): 75kg

    Had been avoiding a lot of bench at the gym prior so think it should be the best % improver with time under the bar.
    Ideal world would love to put 20kg on the three big lifts over the 12 week block plus drop a few more fat %. Doing basketball 2-3 days a week for enjoyment factor (1-2 games and pick up every saturday morning).

    Who else has done a powerlifting program and what have you seen over that time?



  • @magpie_in_aus said in 1RM's:

    Just started at a powerlifting gym as needed a different challenge as was being slack with going to the gym and in turn eating shitter than usual.

    Have actual stopped drinking this year (apart from two occasions wedding and bucks both later this year).

    Have been a non consistent gym goer the last 12 months. Some weeks 3 times others once. Lets say on average 1.5-2 times and not really pushing myself.

    Did my 1rm testing for the first time ever the other day and three weeks into a 12 week training block.

    Got a dexa scan and running I think about 22% BF at 112 (about 110 now)

    Deadlift: 170
    Squats: 140
    Bench: 105
    Standing Press (Not part of powerlifting but they tested anyway): 75kg

    Had been avoiding a lot of bench at the gym prior so think it should be the best % improver with time under the bar.
    Ideal world would love to put 20kg on the three big lifts over the 12 week block plus drop a few more fat %. Doing basketball 2-3 days a week for enjoyment factor (1-2 games and pick up every saturday morning).

    Who else has done a powerlifting program and what have you seen over that time?

    I did the 5 x 5 thing a few years back. Good fun and good gains. More into bodyweight and functional stuff now though.



  • I've added a few in to my training over the years and some of them worked really well for me, especially for squats. Much more regular time under and bar and focused. All the mobility work included in it really helped too. I will go back and have a look and see which one I would recommend.

    Something like 5x5 can work well but very beginner focused and I suspect you could be a bit beyond that which means that it would be harder to progressed. What have they got you doing now? Some sort of linear or non-linear periodisation I presume?



  • Just had a quick look and I liked the one I did early last year. Was from http://www.ptcgoldcoast.com/ and I can probably dig it out to share if anyone wants.

    Started it 9th Jan and logged --> http://www.thesilverfern.com/topic/248/jk-vs-2018-building-bigred/2653
    Last week is around http://www.thesilverfern.com/topic/248/jk-vs-2018-building-bigred/2775

    Programme started very easy but had some brutal days in it



  • I'd check your grip and set up on bench as a starter. Are you going wide grip, or for a narrower hand position? I've learnt quite recently that there is a huge difference!

    Mobility will help with squats, to get you moving better and stay stronger through the lift. I'd be looking at 5*5 for squats for sure. But maybe a few days where you hit higher volume and drop the weight a bit. Goblet squats and front squats are great accessories. If you don't have any you could give lifting shoes a hoon. They are amazing, you feel way more stable and the higher heel can help with any ankle mobility issues.

    I had more success with deads doing volume at 60-70% then a max of 3 rep sets once it got to 80%+ Heavy deads fry your CNS so it's good to see how you can balance the heavy doubles and singles, against that light stuff.

    Your deadlift and standing press are tracking really well already. Are you doing high or low bar on squats? or experimenting? 🙂 if you haven't already finding out which of those suits you is worthwhile.

    If you are at a powerlifting gym I'm sure all of the above is already on the menu. Look forward to hearing how it goes bro!



  • Hey team,

    Just about to start week 4 which is kind of the end of high volume first few weeks have been 4-5x 8-10 depending on the lift and the week.

    This 12 weeks they are focusing on low bar squats which im not loving as my mobility isny great and generally just find it awkward. Also the main DL is snatch grip (last 12 week block before I started was everything just traditional think this is just to give people some variety and shock the body). Yeah bench technique is my biggest work on its more getting time under the bar with some weight so have been ignoring the programming a bit as found 50-60% sets too easy and doesn't challenge me to get the technique aspect right (higher means I have to focus it on it more). Its a more bench focused 12 weeks with 3 different variations each week (one main heavy day and 2 with pauses and narrow grip/explosive).

    Imagining the next 4 week block will be 5x5 which should be good and then 2/3's leading up to retesting. Probably going to go back to traditional deadlifts in the next 4 weeks as I find the wide grip stuff a bit shit to be honest just because of the load you pretty much have to use straps on the bar and I want to work on my grip strength and just on the normal deadlift technique.

    Will keep this posted with the progress and will check out those links @JK .

    See if I can hit my goals (based on nothing) of
    Bench: 125
    Squat: 160
    Dead: 190

    Then can aim to hit 500kg combined after the next block!

    Cheers everyone.



  • Squats day today.

    4x8 @75% (105kg) then 5th set to failure.

    Didn't have a spotter but went 15 reps may have had 16 or 17 in me but pretty happy with that. Was with a belt though just using it to remind me to keep core switched on (struggling with some of the cues).



  • Bench day today before next week deloading week.

    4x sets of 75% (78kg). and 5th set AMRAP.

    My misses got 19....obviously I went to 20. Probably could have pushed couple more out but wasn't going to improve anything really for next 4 weeks %. All it said was basically thats a bit light now son!

    Using a 1rm calculator (only useful up to 10RM but anyways) said 130kg was my 1rm but think that would be a bridge too far even 120 atm. Goal is still 125 in 8 more weeks.



  • Push press yesterday 5x 8 with the last one meant to be AMRAP. Didn't AMRAP it as arms/shoulders were fucked from the day before probably could have done 20 anyway and weight was based off strict press.

    Snatch grip deadlifts 4x8 then 1x18 @97kg then bench 4x8 @ 84kg and some light front squats.

    Body is fucking tired.



  • Weekend off then?

    I did heavy deads this morning and worked up to decent doubles which I hadnt done for a while. Feeling pretty drained!



  • Yup going to watch the rugby tonight then gorge myself in a leather recliner at the New Star Wars movie.

    See how the body holds up for pick up b ball tomorrow!



  • Weekend off (apart from basketball). Today is a deload week. Was 3x2 at 80% of 1rm with pause at the bottom squats so about 120kg plus some warm up sets. Snatach grip high pulls and good mornings. Meant to do split squats but I don't have exchanged for box jumps.

    Feeling good after doing 120 as 140 was my 1RM just over 4 weeks ago. 120 Felt really easy.



  • Start of week 6 of 12 week block.
    Last week was a bit of a deload (3x2's on new predicted 1RM's)

    Previous 1RMs were 105kg bench, 140kg squat, 170kg dead. We did snatch grip deads so haven't changed predicted.

    Technique is coming along and becoming a bit more natural which is helping with the lifts.

    Last night squats : 2sets of 1 with 2 second pause @120kg then 5x5 @120kg. Good depth, no belt or anything.
    Did some Ecc deads, box jumps (i do instead of bulgerian split squats), snatch grip high pulls

    This morning: 5x5 Bench with a pause on the first rep of each set @100kg then 105kg for my last set which was my previous 1RM.
    Dips,pullups (banded for me) and was a couple of other exercises I ran out of time with.



  • Strict press: 4x5 @60kg 1x5 @65kg
    Front Squats (not main squat for the week): 3x5 @60 1x5@70kg
    Bicep curls: 3x20kg DB (missed it on tuesdays workout
    Muscle Snatch: 4x6 @40kg
    Kneeling (one knee on the ground) single arm shoulder press DB: 3x10 @15kg (left arm is shit house).
    Some shoulder stability exercises and core to finish.

    Deads tomorrow.



  • 5x5 deads @136 not an issue
    bench 4x10 @76kg
    bent over rows 4x8
    closed grip bench 4x8 @73
    Found all pretty easy. Time to raise above the % next week i reckon



  • 5 sets of 4 squats@85% . Still working on getting my cues right under heavier weight. did 130kg previous 1rm is 140kg
    Also did few slow Deadlifts
    box jumps
    snatch high pulls



  • 5x4 Bench @105kg which was my 1rm 6 weeks ago. Which is exciting.
    Also did some dips and pulls ups but didn't do a full workout as played 2 games of basketball last night as well.



  • @magpie_in_aus said in 1RM's:

    5x4 Bench @105kg which was my 1rm 6 weeks ago. Which is exciting.
    Also did some dips and pulls ups but didn't do a full workout as played 2 games of basketball last night as well.

    Nothing beats repping a weight you used to bust a blood vessel on just to lift once. Well done fella!



  • So last week was a deload week. I needed it. I am now repping my 1RM for bench, knocked my 1rm for squat out with a pause with some ease, and did 5kg increase on deadlift with not much struggle.

    Then went to NZ for a 3 day bucks weekend and have to hit the gym tonight. Fairly worried I will shit myself with squats tonight and possibly die. The 3 day hang over is real....



  • Good luck!! Maybe a tactical dump before squatting 😂



  • 5 sets of 3 @85% for squats so 127kg. I survived and was pleasantly surprised. Should be back in the game the rest of the week with a good sleep



  • 2 games of basketball on Wednesday (lost by one in both).
    Thursday: 3x3 @65kg strict press 1x3 @70kg (old 1RM)
    4x5 front squats @80kg (just accessory exercise)
    4x6 muscle snatches @ 40kg I think
    Some other rehab/core ex's

    Got deads today I think

    Excited a few more weeks before retesting.
    Hoping to get 190kg(170) dead 160kg(140) squat 120kg bench(105 current)



  • Deads: 5x3 @150kg pretty "easy"
    Bench: About 8 Sets have a sore shoulder so worked up really slowly. Did about 4x3 @90 and 1x3 @100
    Few Accessory exercises etc as well. Deads was Friday Bench Saturday.

    Gonna smash out some heavy 2's next week I think. Tighten up the diet last 3 weeks of the program to hopefully get good lifts and good rescan on the DEXA I got. Have had about 3 people say I am looking good (compared to previous)...haven't weighed myself since I started.



  • Squats: 4x2 @140kg my old 1rm. Had a few warm up sets too @60,80,100,120 so got some endurance in the legs coming along.

    Accessories as per usual.

    Improvement of the diet slowly on track. Looking to be less shit each day.



  • Cant work out the rest of the week so did strict press and deads tonight (thurs and Fridays workout) with a few other acc exrecises

    4x2 @70kg for press (old 1rm)
    4x2 @170kg for dead (old 1rm)

    1 more week of training until retesting



  • Last week before testing. Deloading again.

    built up to old 1rm of 140kg. did 2x1 and did paused sets of 2-3 @60,80,100,120,130 focusing on making sure technique was on point.

    140kg was pretty easy. Excited to see what next monday brings for testing. Want to get 150+ would be super stoked with anything around 160.

    Goals/stoked: Squat: 150/160
    Deadlift 190+
    Bench: 115/120 if should isn't playing up
    Strict press: 80



  • Was mainly just a 'keep the body moving' week with low reps and not that heavy weight. They said if it wasn't a paid gym they would have programmed in a rest week.

    Resting up this weekend then squats are the first test on Monday. Got a niggly to my knee playing basketball on Wednesday but should be all good.



  • I used to focus heaps on the 'big 3' but nowadays particularly past the age of 40 I'm much more about a mix of strength, explosiveness, flexibility and overall function. I can't remember the last time I had a proper hoon at benching or deadlifting, my best in both were 140kg and 230kg respectively yet I reckon I'm in better overall shape now than when I was going hard out with them. People have said I look better than a few years ago even though I haven't pushed tin as it were for quite awhile.

    I guess in one sense it's comparing Pine Tree Meads if he was suddenly transplanted into the ABs nowadays. For starters he'd be 6 or 8 as oppoaed to lock and whilst I doubt he ever saw a weight bench in his life his 'functional' strength would be through the roof ( although obviously the ABs do a lot of this compared to the gym freaks they encounter from England and S.A.)

    Just one example of course, I think any number of 85kg flankers from yesteryear would be trampled underfoot if Read, Vermuelen or Picamoles ran full tit at them off the back of a scrum....



  • Got 160kg for my squat today. Was a bit short on time. Failed on 165kg but was more technique than strength. Probably could have got it at 165 with some more attempts but had to shoot off. Happy with it achieved what I wanted. Next aim is 180kg in 12 weeks time.



  • Yeah I had never really just given going heavy on stuff before this has been a good challenge to get me remotivated for the gym as wasn't pushing as hard as i could. Will keep up with it as its getting me to the gym 4x a week and consistently making progress so im happy. Probably going to do some extras myself this next program.

    Yeah functional strength for rugby is so much different. Some of the boys would throw some big weight but really its maintaining strength in conjunction with fitness. Watched a 1RM squat of Carl Haymens on youtube and wasn't huge numbers but he doesn't need to be strong once.
    @mn5 said in 1RM's:

    I used to focus heaps on the 'big 3' but nowadays particularly past the age of 40 I'm much more about a mix of strength, explosiveness, flexibility and overall function. I can't remember the last time I had a proper hoon at benching or deadlifting, my best in both were 140kg and 230kg respectively yet I reckon I'm in better overall shape now than when I was going hard out with them. People have said I look better than a few years ago even though I haven't pushed tin as it were for quite awhile.

    I guess in one sense it's comparing Pine Tree Meads if he was suddenly transplanted into the ABs nowadays. For starters he'd be 6 or 8 as oppoaed to lock and whilst I doubt he ever saw a weight bench in his life his 'functional' strength would be through the roof ( although obviously the ABs do a lot of this compared to the gym freaks they encounter from England and S.A.)

    Just one example of course, I think any number of 85kg flankers from yesteryear would be trampled underfoot if Read, Vermuelen or Picamoles ran full tit at them off the back of a scrum....



  • @magpie_in_aus great result for the hard yards bro!!

    Perhaps give the 1.25kg plates a hoon when you are pretty much redlining? My PT jokes that the pain on really starts when the 1kg plates come out. Incremental overload and PAIN!! But also a good way to keep focused on form rather than the jump in weight.

    Do you know what went wrong on the 165kg lift?



  • @paekakboyz think I just unbraced and dropped a bit quick. Lost the control. I reckon I could get it if I tried again. Was rushed as had to get to work so didn't reattempt.

    In other news got 120kg with my bench today up from 105kg. Left-arm (and left leg to a lesser extent) needs some serious rehab so that's the focus over the next 12. My right arm has 130kg in it left has about 115. Bloody old rugby injuries that you poorly rehab ever though you are a physio.

    Strict press tomorrow which im not overly phased about. Then Deads on Thursday. Ticked off two of the goals I set so gunning for 190kg+ for deadlifts.



  • @magpie_in_aus are you doing wide grip or narrow grip for bench? have recently moved to a much wider grip aka powerlifting style (without much arching tho) and it's been so much better on my shoulders. Could be worth looking at your set up if your hands are pretty much immediately outside shoulder width... if that makes sense!

    I hear you on staying tight during squats. A quick-ish drop is fine if you know you've got the strength and flex to get out of the hole. But sometimes a tad slower is better for the heavier stuff 🙂

    Great progress in any case bro!



  • @paekakboyz said in 1RM's:

    @magpie_in_aus are you doing wide grip or narrow grip for bench? have recently moved to a much wider grip aka powerlifting style (without much arching tho) and it's been so much better on my shoulders. Could be worth looking at your set up if your hands are pretty much immediately outside shoulder width... if that makes sense!

    I hear you on staying tight during squats. A quick-ish drop is fine if you know you've got the strength and flex to get out of the hole. But sometimes a tad slower is better for the heavier stuff 🙂

    Great progress in any case bro!

    Is your 1rm on the bench over 150 clicks Paeks?



  • @mn5 lil did someone say bench!!!?

    Still chasing the 150kg. 145 currently, which I was fucking amped with after changing set up. Its still more for fun than for training etc. Which is why I give @Magpie_in_aus a mental fist bump for keeping strict press in the mix. Now that is a functional movement!



  • @paekakboyz said in 1RM's:

    @mn5 lil did someone say bench!!!?

    Still chasing the 150kg. 145 currently, which I was fucking amped with after changing set up. Its still more for fun than for training etc. Which is why I give @Magpie_in_aus a mental fist bump for keeping strict press in the mix. Now that is a functional movement!

    I arched the fuck out of the back and hit 140 a few years back but as I said earlier I haven't benched in God knows how long. Plenty of other push/press variants to keep the chest sore though.



  • @mn5 @Paekakboyz yeah my grip is further out than closer in. Have a dodgey left shoulder that needs heaps of rehab over the next 12 weeks to try and get it closer to my other one. If I don't I won't improve much at all.

    My quick ish drop on squats resulted me being on knees but survived thankfully (never failed on a squat before). The quick drop was to quick probably just scared being under that weight.

    This next 12 weeks aim is get real on point with food intake. Try and increase stregnth but drop body weight from 111 to 100 or there abouts. Mainly just being strict as ive been slack as fuck.

    Think I should be able to keep increasing 20kg in squats and if I improve my shoulder should be able to in bench as well as still think theres lot of improvement.

    Deadlifts we shall find out where I sit this week.



  • Did deadlifts and strict press .

    Got 210kg up from 170. Failed on 220. Pretty stoked but 220would have meant 500kg club.

    Strict press was 80 up from 75 (thought it was 70 but was wrong). Back was cramping with 85kg attempt after the deads. Couldnt go in tomorrow or Saturday so had to do it tonight.

    Good 12 weeks but next 12s gonna be hard!



  • Just planned out the next 12 weeks:

    Got specific exercises for rehab of old niggles in my shoulder and leg. They are holding me back as my right side is >>>> than my left.

    Got some extras im going to do away from the gym for my squat and deadlift and grip strength.

    Going to use myfitnesspal to keep me honest with my food intake and get the diet dialled in.

    Aim after 12 weeks:
    210kg deadlift to 235
    120kg bench to 135
    Squat 160 to 190
    Retest my strict press when fresh try and get to 90kg end of program.
    Had 75kg increase this 12 weeks across my big 3 aiming for 70 this next 12 with a 8-10kg weight drop which actually shouldn't be that hard if I show even a little discipline on the diet.



  • @magpie_in_aus said in 1RM's:

    Just planned out the next 12 weeks:

    Got specific exercises for rehab of old niggles in my shoulder and leg. They are holding me back as my right side is >>>> than my left.

    Got some extras im going to do away from the gym for my squat and deadlift and grip strength.

    Going to use myfitnesspal to keep me honest with my food intake and get the diet dialled in.

    Aim after 12 weeks:
    210kg deadlift to 235
    120kg bench to 135
    Squat 160 to 190
    Retest my strict press when fresh try and get to 90kg end of program.
    Had 75kg increase this 12 weeks across my big 3 aiming for 70 this next 12 with a 8-10kg weight drop which actually shouldn't be that hard if I show even a little discipline on the diet.

    Tough to get stronger and lighter at the same time. Well done fella


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