One rep Mac

[Yanks]

I know there's calculators and other ways to determine one rep max. But is there a way to roughly determine your 1RM based on weight, reps, and sets. For example I've been doing 5x5 on my bench.
I hit 190 5x4 and 7 on my last set I held back 1-2 reps with no spot. Is there any method for This? Anyone have any estimates?

 

[RegisterJr]

Weight X reps, yes. But not based on how many sets you do. Are you not happy with the number the calculators have you?

 

[Yanks]

Weight X reps, yes. But not based on how many sets you do. Are you not happy with the number the calculators have you?

Lol always want that number to be higher. But really I'm just trying to determine more easily my 1RM to adjust my weigh for 5x5 my sets were a little too easy, could've got more than 5 on all of them it felt like. I just don't want to go up too high and not get my 5x5 because I've been making good gains thus far.

 

[Yanks]

Weight X reps, yes. But not based on how many sets you do. Are you not happy with the number the calculators have you?

Also with squats the calculators I think they may be over estimating me I hit 155 for 23 to finish a squat workout calculator says max around 370 but I put myself around 320.

 

[capo180]

Yeah 23 reps isn't going to be helpful to calculate a 1rm. Best way to use those calculators is to hit a max set of 3-5 reps. But when doing 5x5, adding 5-10 lbs each week or whatever will help you continue your gains.

 

[PaulBlack]

Rep calcs give you pretty much what you say..., "rough estimates" but body structures, limb lengths, twitch fibers, how one trains over a period of time, how close one trains to near limits etc. etc. can all be factors and effects on certain people's RM's.
I think the simplest answer would be, that if you are getting all the reps in your 5th set, then it may be time to add #2-#5 pounds and work back up.

As capo eludes to, and as far as higher numbers of reps with light weight, theoretically, a person could do 100+ reps with an empty bar and then supposedly be able to hit #200-#225 pound single, but in all reality, may not be able to squat #125-#135.
Strength building seems to have a strong history around loads being used in the 75%-85%+ range from lower rep, multi sets, mostly.

 

[RegisterJr]

Also with squats the calculators I think they may be over estimating me I hit 155 for 23 to finish a squat workout calculator says max around 370 but I put myself around 320.

My calculated max on all lifts is 5-20# heavier than my true max. For example, my calculated squat max is around 490 whereas my true max is 475. Even then, I use only a percent of my true max as a training max.

Like stated above, add some weight each week.

 

[Yanks]

Rep calcs give you pretty much what you say..., "rough estimates" but body structures, limb lengths, twitch fibers, how one trains over a period of time, how close one trains to near limits etc. etc. can all be factors and effects on certain people's RM's.
I think the simplest answer would be, that if you are getting all the reps in your 5th set, then it may be time to add #2-#5 pounds and work back up.

As capo eludes to, and as far as higher numbers of reps with light weight, theoretically, a person could do 100+ reps with an empty bar and then supposedly be able to hit #200-#225 pound single, but in all reality, may not be able to squat #125-#135.
Strength building seems to have a strong history around loads being used in the 75%-85%+ range from lower rep, multi sets, mostly.

Ok yeah that makes sense. With the amount you think I should add I didn't understand...Are you saying go up to 205 for 5x5??

 

[PaulBlack]

Well, I was going by your BP question, but if you were working with #155 in the squat, I might take a few workouts to get up farther and work into lower reps (say x5's) if you are not accustomed to heavier weight there. Take #185 for a drive say. See how you feel a day or so later. Squatting is a little different dog than say BP's. It can have a greater effect "systemically". (the entire body's recovery) Get used to heavier weight on your back, slowly.

Here is a good adage. Approach the work to make a callous, (slow over a few workouts) not a blister (a big jump then you can't move for 3 days)

 

[PaulBlack]

Personally, the best advice I think there is, is to not overthink this stuff. Keep it simple...
Go to gym
Lift weight
Rest
Eat
Go back to gym
Rinse and repeat

I hesitate to bring up twitch fibers and RPE scales and all that, because you do not really need it, at least until you reach a level where you understand and are much more advanced in one's training.
I just go on to much and like to hear myself propound on stuff.

 

[herderdude]

Honestly with your 5x5 sets and reps on bench with 190, it sounds like you should do 190 again next week. Maybe 195. You should feel like you're able to do more on every set of your major exercises. Training to failure on those movements should be a tool used sparingly. On squat, It sounds like it's awfully light. If you think you're good for 320, then do your 5x5 with about 195 and keep moving up 5lbs every time you get through your 5x5 with extra reps on your 5th set with more reps left on the table. If you want to find your one rep max, you'll have to bump the weight up and drop the reps down over a period of 1-2 months until you're actually ready to express your limit strength to its best potential.

 

[Yanks]

Well, I was going by your BP question, but if you were working with #155 in the squat, I might take a few workouts to get up farther and work into lower reps (say x5's) if you are not accustomed to heavier weight there. Take #185 for a drive say. See how you feel a day or so later. Squatting is a little different dog than say BP's. It can have a greater effect "systemically". (the entire body's recovery) Get used to heavier weight on your back, slowly.

Here is a good adage. Approach the work to make a callous, (slow over a few workouts) not a blister (a big jump then you can't move for 3 days)

Well I did 155x20 at the end of my workout today. I did 225 5x4 then 225x10 last set. 155 is high bar 225 low bar.

 

[Yanks]

Honestly with your 5x5 sets and reps on bench with 190, it sounds like you should do 190 again next week. Maybe 195. You should feel like you're able to do more on every set of your major exercises. Training to failure on those movements should be a tool used sparingly. On squat, It sounds like it's awfully light. If you think you're good for 320, then do your 5x5 with about 195 and keep moving up 5lbs every time you get through your 5x5 with extra reps on your 5th set with more reps left on the table. If you want to find your one rep max, you'll have to bump the weight up and drop the reps down over a period of 1-2 months until you're actually ready to express your limit strength to its best potential.

Yeah I've worked my bench up from 155 5x5 over 5-6 weeks. I'll prob go up to 195 5x5 because 190 felt a lot lighter this week. Last week I did 190 5x2 missed it on my third set only got 4 (my gym has a bs set up, using a squat rack that sticks out and I hit the bar on my rep) then 185 5x2. My accessory lifts pause bench, incline and adding in tricep rope push downs I feel a big difference.

 

[PaulBlack]

I did 225 5x4 then 225x10 last set.

On the last set(s) are you doing AMRAP? Like say Wendler's 531?

So you're doing sets across ie: 5x5 with same weight !? (which is fine)
Some 5x5's also do work like this...
Ramping ex:
#135x5 w/u's
#205x5
#225x5
#235x5
#240x5

Ex:
#135x5 (these are always the w/u's)
#225x5
#235x5x3-sets

Ex:
#135x5
#225x5
#235x5x2sets
#205x5 Back off set (some do these some don't)

Ex:
#135x5
#225x5
#235x5
#240x5
#230x5 Back off

Just a few different ways to approach it as in ramping vs sets across.
If you look at ex 4 say, one's total tonnage is higher, even though the rep numbers are the same.
Also, some people may argue that if one can do #240x5, why should I waste my time with #225x5. I think again creeping up on, and still getting the work, and total tonnage, adds up and accumulates over time and cycles.


Also agree with Herder on training real close to failure on big stuff. It works better for many used more sparingly and grinders kept to minimums near the end of cycles.

 

[Yanks]

On the last set(s) are you doing AMRAP? Like say Wendler's 531?

So you're doing sets across ie: 5x5 with same weight !? (which is fine)
Some 5x5's also do work like this...
Ramping ex:
#135x5 w/u's
#205x5
#225x5
#235x5
#240x5

Ex:
#135x5 (these are always the w/u's)
#225x5
#235x5x3-sets

Ex:
#135x5
#225x5
#235x5x2sets
#205x5 Back off set (some do these some don't)

Ex:
#135x5
#225x5
#235x5
#240x5
#230x5 Back off

Just a few different ways to approach it as in ramping vs sets across.
If you look at ex 4 say, one's total tonnage is higher, even though the rep numbers are the same.
Also, some people may argue that if one can do #240x5, why should I waste my time with #225x5. I think again creeping up on, and still getting the work, and total tonnage, adds up and accumulates over time and cycles.


Also agree with Herder on training real close to failure on big stuff. It works better for many used more sparingly and grinders kept to minimums near the end of cycles.

I'm not quite doing AMRAP I'm just aiming for something higher than the 5 for squats it's easily attainable I think I'm really working with 70% of my 1RM more or less and I'll go up next week to prob 235. Main aim is to hit at least 7 on my last set for squats or I won't go up in weight. I know if on my last set I can get 10 or even 8 or so I should be able to up my weight by 10 pounds comfortably next week. With bench it's different if I reach 5x5 on my weight I can most certainly minimum go up 5 pounds usually 10 depending on how The weight feels in the gym and how I'm feeling. Getting 7 on my last bench said shows me I should be able to hit 195 next week very comfortably unless I'm feeling off or something's wrong. I see what some people may say in regard to doing 5 for 240vs 5x5 with 225 but I'm of the opinion of slowly building up. Bench I used to be able to one rep max 275 when I was in high school and I'm more comfortable technically and with knowing the weight I can do than with squats or deads. I don't do anything at all to failure I want to be challenged with my workout but I aim to be at no more than 80-85% preferably lower. When I stop getting results I will maybe go heavier and do sets of 3 or switch back over to a 5/3/1.

 

[Yanks]

Honestly with your 5x5 sets and reps on bench with 190, it sounds like you should do 190 again next week. Maybe 195. You should feel like you're able to do more on every set of your major exercises. Training to failure on those movements should be a tool used sparingly. On squat, It sounds like it's awfully light. If you think you're good for 320, then do your 5x5 with about 195 and keep moving up 5lbs every time you get through your 5x5 with extra reps on your 5th set with more reps left on the table. If you want to find your one rep max, you'll have to bump the weight up and drop the reps down over a period of 1-2 months until you're actually ready to express your limit strength to its best potential.

The problem I feel is I have a hard time determining really where my squat strength lies. I'm not as good warming up squats vs bench or deadlifts. My first and second sets normally little harder and then 3-5 I'm destroying the weight. I never did heavy squats when I was younger only high rep squats and lunges but I have more experience with other lifts and have a better sense of how its suppose to feel for myself. I don't train to failure just try to achieve higher Han 5 reps on last set, and then I like to do a high bar squat for 20 reps I want to continue to have good quad progression because I'm squatting low bar on my 5x5. Did u mean 195 for squats 5x5? That seems a little too light. Any recommendations for deadlifts? I've pulled 315 sumo and 300 conventional, but I'm trying to really perfect my form in thinking maybe to keep everything 8-10 reps so it's light enough to maintain my technique. Before I've been working up from 95x8 135x6 185x4 225x2 and working up for heavier singles and one moderately heavy set for 10 something comfortable in the 200s like 225-245.