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    4A-HEALTHY-BMI   48,309
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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:

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 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 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 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 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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