1RM's
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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.
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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 pullsThis 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.
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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!
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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....
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Good luck!! Maybe a tactical dump before squatting 😂
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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
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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'sGot 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.
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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.
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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
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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.
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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....
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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.
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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....
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@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?
