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Report on a 1 Rep Max test

Tuesday, February 12, 2013

BREWMASTERBILL has been bugging me to do a 1 rep max test so I inserted one into my lifting schedule.

Since I usually lift at home alone in my basement, I generally do the 18 or 24 reps that the New Rules of Lifting for Women has prescribed.

I'm visiting my sister (HAVASUROSE) in AZ at the moment and this afternoon visited her local gym to get some real 1 rep max numbers, in a place where there were folks who could spot me, or at least call 911 if something went wrong. LOL

I used this form to estimate the numbers based on the last time I did any of these lifts in the NROL4W program: www.strstd.com

Here were the results:

1) Squat first.
6x 115lb as a warmup
155 (easy)
165 (easy)
175 (barely got up, so called it)
The original sheet estimated I had 158 in me. So, WIN.
According to strstd.com I'm intermediate at this.

2) Bench second
6x 75 lb as a warmup
85 (easy)
95 (almost got it but the spotter "helped" so I tried again)
95 (almost, but just couldn't quite get it up)
90 (all me)
The original sheet estimated I had 103 in me. So, FAIL.
According to strstd.com I'm a novice at this.

3) Deadlift third
6x 135 as a warmup
175 (easy)
180 (easy)
185 (easy)
190 (harder but doable)
195 (hard but doable)
I probably had 200 in me but the spotter said he thought I'd done too
many today to get a fair test.
The original sheet estimated I had 182 in me. So, WIN.
According to strstd.com I'm intermediate at this.

4) Overhead press fourth
6x 65lb as a warmup
80 (almost made it but weakness in repaired shoulder stopped me)
75 (all me)
The original sheet estimated I had 98 in me. So, FAIL.
According to strstd.com I'm a novice at this.

Not surprised at the results given a number of factors:

1) I used to carry around 250-350 lbs or so for most of the last 20
years so every time I sat down and got up was a squat. DL same
2) Repaired shoulder (rotator cuff surgery in 2011) is clearly still not at 100%
3) NROL4W just started having me do bench presses, and there have been overhead presses only once in the program so far.

These results make me think that the next time NROL rotates back
around to DL and Squat, I need to increase the weight by a LOT.

Also, I think it's pretty cool that I can now deadlift more weight than I've lost off my body.

Anyway, just thought you guys might think this was a fun idea too.

  Member Comments About This Blog Post:

MOMKAT4310 6/5/2013 2:33PM

    Wonderful, even your FAILs are inpressive and give you great information. I so can understand. Have been heavy many years, and have super storng legs and thighs. I worked out with the college football team when I was in college, I was 35 at the time, a non traditional student. Not on purpose, that was just the time I could fit Body Management into my schedule. Any thing I could do with my legs was superior, and I never knew why. Live and learn. Thanks.

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GABBY98_80 4/4/2013 2:02PM

    what is a one rep max test?

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TEDYBEAR2838 2/28/2013 8:48PM


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MEXGAL1 2/27/2013 9:06AM

    very very cool!

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STEVEX1 2/15/2013 10:30AM


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    This is all very interesting, but how much do you squat? Oh wait, you mention that here. DIER? :)

Seriously, when people say "I do strength training", 99% of 'em ain't doing what you're doing. You're getting strong and you got numbers to prove it. Official bad ass stamp.

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MKELLY72 2/13/2013 3:07PM

    I have never even tried to lift as much as I can! That is amazing.

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CHERYLL1949 2/13/2013 12:48PM

    Wow, you inspire me to get off my butt and do something! emoticon

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CARRIE1948 2/13/2013 7:40AM

    As usual, you astound me

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KATHIC2 2/13/2013 7:19AM

  I will try it! Really appreciate all your blogs and great info!

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SUZYMOBILE 2/13/2013 7:10AM


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TINAJANE76 2/13/2013 6:13AM

    I've gotta try this too. Just need to find a spotter as I also usually lift on my own. I know the overhead press will do me in. I've dislocated my shoulder a few times and have worked a lot on strengthening it up but I seriously doubt I could get anywhere near the 100 lb. mark. Great job!

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NEW-CAZ 2/13/2013 2:44AM

    emoticon emoticon

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GETSTRONGRRR 2/12/2013 10:24PM

    Those are great numbers and show how really dedicated you are, congrats!

I've been torn about the whole 1-max rep thing for a while.....not sure it gives me any useful info and not sure if it's worth training for.

Three years ago when I decided to so some serious ST (I had hip surgery), I made the commitment to get strong and to not worry about the amount of weight. For me it's all about the form and the strength that comes.

My son is a gym rat (25 year old) and bugs me all the time to "test my one-rep max". I tell him to keep lifting and to look me up when he's 53 to see if he's still lifting!

You're doing great, keep at it....btw, a book I like a lot is called "Starting Strength" by Mark Rippetoe.....great details on how your body works to do squats, deadlifts, presses, etc

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KAYOTIC 2/12/2013 9:52PM

    Cool stats, love that you can deadlift more than you lost!

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DALID414 2/12/2013 9:20PM

    Thanks for sharing!

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IMAVISION 2/12/2013 9:02PM

    I am impressed!

God bless you with continued success!

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LESLIELENORE 2/12/2013 8:43PM

    emoticon emoticon emoticon

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TIME2BLOOM4ME 2/12/2013 8:41PM


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Gun Show!

Sunday, January 13, 2013

Enjoyed catching up with NIMNIX, WOLFKITTY, and GEE-KNEE this evening after hours.

  Member Comments About This Blog Post:

MOMKAT4310 6/5/2013 2:34PM

    Love it!

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MEADSBAY 3/9/2013 11:15AM

Got me!

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NIMNIX 1/14/2013 5:36PM

    Pretty sure the other chick in the pool was thinking "Where did these psychos come from? Why am I suddenly holding a camera?"

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ARCHIMEDESII 1/14/2013 12:18PM

    Now that's how you flex some muscle !

emoticon emoticon

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MKELLY72 1/14/2013 11:40AM


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BLUE42DOWN 1/14/2013 2:38AM

    emoticon Guns!

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JLPEASE 1/13/2013 7:23PM


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LESLIELENORE 1/13/2013 12:49PM


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SUZYMOBILE 1/13/2013 11:08AM

    All right!

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MAUITN 1/13/2013 11:04AM

    Great shot - Strong Women!

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SWEDE_SU 1/13/2013 9:21AM


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TINAJANE76 1/13/2013 9:19AM

    Love it! You've certainly all earned the right to bare arms!

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KATHIC2 1/13/2013 9:02AM


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ANNIEONLI 1/13/2013 6:32AM

    emoticon Too cute!

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NEW-CAZ 1/13/2013 2:53AM


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DALID414 1/13/2013 2:21AM

    Intimidating pool!

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Communal Project: a log reinforcing healthy choices & thoughts

Saturday, December 29, 2012

After two pretty rough months emotionally, I fell off the bandwagon last weekend and overindulged at three parties in four days - with predictable results.

In addition to getting back on track with the food and exercise, I thought it would be a good idea to work on reinforcing my healthy choices and thoughts.

I can see from the teams.sparkpeople.com/maintai
blog posts that I'm not alone here, and I know I'll be more likely to do this if others do it with me. So... I created a loose, open-ended community log, where we can acknowledge and celebrate our good choices and positive thoughts. I think it might be really encouraging to see each other's responses.

Here's where you can make an entry into the log:

Here are the responses so far:

(This takes you to the current day's entries. To see responses from previous days, click the tabs at the bottom of the screen.)

Here are wordles of our positive thoughts so far:

I'll post one there each day from the comments.

And here is a thread where we can talk about this project:

As it says at the log entry form, you can participate as much or little as you like.

We'll do this until January 31.



  Member Comments About This Blog Post:

WOLFKITTY 1/3/2013 12:02AM

    You are so brilliant and fun.
I love you.

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ISHIIGIRL 12/30/2012 4:56PM

    Thanks, I have really needed some other form of accountability. I am hoping this does the trick for me!

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WATERMELLEN 12/30/2012 2:18PM

    So cool that you are heading out to ski today too . . . you can add it to the "project"!! (I did). Hope you have as totally awesome a time: it was amazing, I'm still flying high on endorphins!!

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MANDELOVICH 12/30/2012 10:51AM

    This is a super project. Thanks so much for doing it!

It's really helping me focus on the good after 3 months of being off track!

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LESLIELENORE 12/29/2012 2:49PM

    emoticon emoticon

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KATHIC2 12/29/2012 10:08AM

  Really appreciate your thoughts and leadership. Thanks!

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MKELLY72 12/29/2012 9:23AM

    Yes- thank you! I love how you create these challenges for us! How hard is it to create those forms, etc? I wonder if it's something that I could tackle for the team that I lead?

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NEW-CAZ 12/29/2012 8:53AM

    emoticon Angela for arranging all that, you are one amazing leader and motivator! emoticon

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5 reasons why I want to get these 10 lbs back off and continue with the strength training

Friday, December 21, 2012

So it's been a very good year.

I broke all previous records from 2010 and 2011 (the year I was on shoulder rehab) for number of rivers paddled (47), hours in my boats (366:37:03), days paddled (103), difficulty of rivers paddled (IV-V), calories burned on rivers (48,146) and calories burned boating overall (116,200).

I kayaked in NY, MA, WV, PA, Costa Rica, Canada, Argentina, and Chile.

I paddled the Bottom Moose (IV-V)

And I'm back from my trip to Argentina and Chile:

I got on some of the biggest white water I've ever seen (the Futalefu in Chile). For a glimpse of the kind of thing I saw, take a look at the White Water Grand Prix race run on that river a few days after I was on it.
I might not have been on the same sections shown. And I was not racing other boats; I just wanted to stay upright because I had ear infections and didn't want cold water in my ear canals. I also had a chest cold and lungs full of fluid so I was out of breath much of the time. And there was a fever and those night sweats. But it was all good, once I was on the water; I didn't notice those things. And I didn't flip, which taught me that I can stay upright if I really really want to. (Normally I don't care because I can always just roll up.)

But it was the same river and it was Very Big. A LOT of water. The current was so strong and fast we went 4.3 miles in 1.2 hours. And we were not hurrying. We spent a lot of time at the put in, warming up, practicing skills, taking photos between the rapids, checking the gauge, etc. That might tell you how much water was going through there. It was a pretty high level, "70," even for the Futa.

Here we are, between the rapids, all tossing our paddles in the air, for fun:

(There was no taking pictures while running the rapids, which you'll understand if you watch the Grand Prix videos.)

So now here I am, back at home, the cold mostly finished (just hacking the last stuff out of my lungs) and 10 lbs above where I like to be, partly due to the difficulty of eating right while ill in a foreign country - you get so drained you just eat what is put in front of you rather than asking for more veggies and protein and less carbs and sugar. And judgement is kind of impaired in those situations anyway.

And I haven't weight trained since I left, which is now a month ago. And my jeans are tight. And here are the holidays, with temptations all around me and all my normal exercise options disrupted.

This blog is for me. A kind of vision collage, if you will, of the things I am looking forward to.

I have some short term goals, like being in my +/- 3% range for the weigh in on Monday for the Mardi Gras Maintainer Challenge docs.google.com/spreadsheet/viewform

But I also have some other long term goals in mind. If I can stay in good condition (which requires eating right, doing strength training, conditioning, and working on flexibility) I may be able to step up my game this year.

Here are some of the rivers I have in my sights as possibilities, depending on how well I can train and improve:

1. The Rouge in Quebec (IV-IV+):


2. Great Falls in the DC area: (V+)


3. The Upper Yough in Pennsylvania: (IV-V)


4. The Upper Gauley in West Virginia: (IV-V)


5, This is in addition to more runs on the Bottom Moose (IV-V)


If I want to do this, I have my work cut out for me, because it is very ambitious.

That means, food ON POINT, including paying attention to macronutrients as well as overall calories, continued strength training (I'm at Stage Three for New Rules of Lifting for Women), continued conditioning (XC skiing, spin class and tae kardio), and continued flexibility (yoga).

And so, here I am, on the darkest day of the year, heading into my off season, and trying to keep the motivation alive for the spring.

My first step is to do an entire week with the calories under 2000 and to resume the strength training. I've got 3 days to go for the calories and plan to restart strength training tonight.

Don't wish me luck. Prod me, poke, me, bug me, annoy me, and otherwise get under my skin and help me remember why I'm doing this.

So I can boat better.

Thank you.


  Member Comments About This Blog Post:

KRISKECK 4/8/2013 8:00PM

    Oh wow, what an awesome blog! I want to do those things! I've only done white water once and I loved it. I live about 10 miles south of Great Falls and have a flat water kayak I throw in the water in the creek behind my house when it gets warm which is fun but nothing like the excitement of paddling white water in Argentina. That looks so exciting - did you do it with a group or go on a tour with strangers? EIther way it looks pretty awesome.

I will say good luck with your training but will also be watching for your progress!


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MAREE1953 1/3/2013 1:53PM

    Wow, I'd say you lead a pretty exciting life! I love the water, too, especially the Mississippi River, but in a much more relaxed way (houseboating). We say the water makes us "level". Go get 'em!

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NUMD97 1/3/2013 10:48AM

    Your achievements, Angela, are positively breathtaking and awe-inspiring. You will accomplish what you set out for yourself to accomplish, because you obviously have a handle on how to set your cap and then tackle the task. What so many would give to be able to do just that!

We'll watch you, I'm sure (you have legions of fans), and I doubt seriously that you will need much poking and prodding.

All the best for your new year goals,


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SHERRIJ61 1/2/2013 2:28PM

    What a great year you had... I too have similar goals to lose 15 more lbs, strength train more, get more muscle definition and of course eat healthy..

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NJ5050 12/28/2012 8:21PM

  Congratulations on a great year!

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CARRIE1948 12/28/2012 12:18PM

    You CAN do this Focus ion your rewards - more rivers.

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KATHIC2 12/23/2012 10:06AM

  You are now an accomplished athlete. Carry out your plan so you ready to paddle with the best! Just do it! Press on...no deviations allowed!

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KENDRACARROLL 12/22/2012 10:11PM

    What a great adventure. Sorry you got sick though.
Very ambitious and adventurous goalsgoing forward.

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KANOE10 12/22/2012 9:38AM

    Your trip looked wonderful! Go for those ten pounds. You can do it! It definitely is harder to eat in a foreign country. Now you are back in the US with a great set of goals for the year!

I am working on an up pound also..We can do this.

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GREENGENES 12/21/2012 10:50PM

    Amazing. What a great year.

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WOLFKITTY 12/21/2012 10:23PM

    Impressive!! :D

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WATERMELLEN 12/21/2012 9:12PM

    You don't NEED luck. You need determination, discipline, and diligence.

And: you've got all of 'em.

But like all of us, you need to dig deep and keep on finding 'em and using 'em.

So: now I'm counting on you to poke and prod and push me right back!!

What an awesome array of possibilities you've set out for yourself!! And what a great year you've had!!

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KARRENLYNN 12/21/2012 8:20PM

    You have a strong why for your goals. The past is done. Just start from where you are and keep moving forward, 1 good choice at a time. I've never gone kakyaking before, how exciting!

Have a happy and healthy holiday season.


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DALID414 12/21/2012 7:31PM

    Wow! Ambitious indeed! But emoticon
Do it for the ones who are paralyzed in fear of the water ***raising my hand***

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-AMANDA79- 12/21/2012 6:49PM

    I have never done that before. Looks so exciting!

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ANGELARPACK 12/21/2012 5:27PM

    I am impressed with where you have come from in your weight loss. I love it that you did it in your 40's. It gives people like myself hope. emoticon

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TINAJANE76 12/21/2012 5:16PM

    I think most of us could use a good poke this time of year. I'd be happy to oblige, especially if you can poke, prod and harass me back! Those rapids look killer! I'm sure you'll be up for them in no time!

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LESLIELENORE 12/21/2012 4:56PM

    I have been lax with my ST as well. I'll nag you, and you can nag me. lol

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GOTTAPLAN4U 12/21/2012 4:19PM

  I watched the boater cross video. That's an intense sport to which you have dedicated yourself. I can't think of a surer way to maintain a fitness plan than to take on those kayaking challenges that you lay out for yourself.

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SUZYMOBILE 12/21/2012 4:14PM

    You can do it, and in case you can't, here's a healthy boot in the a$$!


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SPARKLINGHOPE 12/21/2012 4:03PM


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ILOVEMALI 12/21/2012 3:48PM

    Just what I needed to read today.

Please poke, prod, harass, cajole me, too. I really only have 10m pounds to go, and have really been messing around with them!!

Happy Holidays!

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Where I started, 186 lbs ago. Never, ever, EVER give up!

Thursday, November 22, 2012

Now and then people contact me and say that they are currently around the same weight as where I started, and they ask what it was like, and how I felt when I started, and how I even GOT started, and how I kept going.

Back then I would have been happy to get under 300 lbs. I don't think I ever really believed I could go under 200. But I tried (again) anyway, because I just didn't want to continue, in my mid-40s, feeling like an old lady, having trouble going up and down the stairs in my house, having trouble fitting into chairs, and feeling generally unattractive and unfit.

The links below are to excerpts from the journey I made from 335.6 lbs to about 200 lbs. Removing the last 50 was a different sort of journey. And removing and keeping off the last 10 has proved the most challenging of all.

(335.6 lbs, BMI = 52.6) May 2007 - Apr 2009

Apr 2009 - Jun 2009

Jun 2009 - Sept 2009

...and now? Holy crap, all you have to do is look at my most recent kayaking blogs.

Seriously, if you had told me in November 2008 that in four years I would be kayaking class IV-V rivers and flying to Argentina for a white water kayaking trip, I would have laughed and asked what drugs you were on, and joked that I wanted some.

And then I would have waited until I was alone and I would have cried, because something like that would have sounded so amazing and wonderful and so completely and ridiculously impossible.

Yet here I am. And next week I will run this rapid in Argentina. With style.

So when I say in my signature on every message board post, "Never, ever, EVER give up!" I really mean it.

  Member Comments About This Blog Post:

GABBY98_80 3/25/2013 12:11PM


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LOVESTOWALK49 12/1/2012 5:51PM

    Wow! Have a great trip. emoticon

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PEWTERBUNNY 11/27/2012 11:18PM

    Wow! Looking forward to getting to know you.

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CHAQUITA73 11/27/2012 10:22AM

    That brought a happy tear to my eye!!! You rock!

Thanks for the inspiration!!

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MJZHERE 11/25/2012 4:48PM

  Really inspiring. Thank you for writing this.

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KELLIEBEAN 11/25/2012 2:31PM

    You are amazing!

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    emoticon emoticon

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ILOVEMALI 11/24/2012 8:56PM

    Ok. I'll not give up.

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KATHIC2 11/23/2012 9:47AM

  You are so inspiring! You have such a great to journey to share and do it outstandingly well!!!

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BOOKWORM27S 11/23/2012 12:12AM

    Great blog, very inspiring!

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LESLIELENORE 11/22/2012 8:43PM

    Have fun in Argentina!

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HDHAWK 11/22/2012 7:55PM


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CAT-IN-CJ 11/22/2012 6:53PM

    Absolutely amazing!
You are proof positive that a person can do whatever they set their minds to . . . .
if ya want it bad enough.

You rock!

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WENDYWITKOSKI 11/22/2012 6:08PM

    emoticon emoticon

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TINAJANE76 11/22/2012 6:05PM

    You're SO right! So many of us just seem to give up because our goals seem unattainable or at least like they're not sustainable. You're living proof that not only can you lose a whole lotta weight, but that you CAN also keep it off long term. Congratulations on all your success and have a blast in Argentina. And I want to see some photos of you running those rapids!

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LJCANNON 11/22/2012 4:27PM

    emoticon emoticon Thank You! emoticon Thank You emoticon Thank You!!
I am so grateful - And Happy For YOU!! - that you DIDN'T Give Up, and that you are continuing to share your Journey with us. The Journey will NEVER Be over, and at times it may be Difficult, but your Pictures, Blogs, and Adventures remind us that it IS WORTH IT!!

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NEWANDHEALTHY13 11/22/2012 4:10PM

  Firstly, congrats for Not giving up.
Am extremely happy that you were able to push against the tide and reach your goal and are living a fuller life.
Thank you for inspiring people.
God Bless

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GOPINTOS 11/22/2012 4:05PM

    OMGosh thank you for sharing! I havent read it all yet, but wanted to say thank you! emoticon

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DALID414 11/22/2012 3:58PM

You've come a long way. You've earned your way to Argentina!

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SPARKLINGHOPE 11/22/2012 1:26PM

    emoticon Happy Thanksgiving!!

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KANOE10 11/22/2012 12:44PM

    What a wonderful journey towards health. I think you are right, keeping the last 10 pounds off is very much work.

I am so excited about your going to Argentina. I have always wanted to go there.

Have a great Thanksgiving. You should be so happy with yourself. I used to weigh 242 and am so happy not to weigh that anymore.

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ARUSHING2 11/22/2012 12:14PM

Thank you, thank you, thank you very much.

Thanks for sharing.

Happy days to you, and have a continued fantastic trip about too!

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SUZYMOBILE 11/22/2012 11:43AM

    Holy crap, indeed! You had me practically in tears myself, when you said that you couldn't have believed what you've become and what you're doing now.

Happy Thanksgiving! I'm happy to know you!

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