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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
concept.
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.
emoticon

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