March 20

2 A+posted by Nidoran
in Grind
on March 20, 2017

In the process of figuring my 1RM for benchpress, deadlift, etc
while continuing to elevate my strength and (ideally) promote hypertrophy

Slow & Steady, this is a game of inches!

1RM = One Rep Max

Take the max weight you can do 10x
(for me it's 110 lbs)

10 Reps is 75% of 1RM
so I divide 100 by 0.75 to get my 1RM

110/0.75 = 147

my 1RM is 147 lbs, the weight I should be able to bench one time (though won't be able to figure that out until I get a potter lol)

To figure out my Upper-Body Strength Ratio, I divide my 1RM by Body weight

147/157 = 0.94

Which is between Good - Excellent for men 40 - 49 yrs old!

Slow & Steady...

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March 28, 2017

Heck Yes!
Corey Buckner
March 27, 2017

Congrats bro! Feels good, right?
March 26, 2017

Got my deadlift up to 160 yesterday (5x)
I can now deadlift my own bodyweight, although I haven't weighed myself in awhile, I think that's where I'm at.

March 24, 2017

Thank You!

My schedule is set like this -

Monday & Wednesday: Pushing
Bench press, shoulder press, weighted pushups, (dips when at the park)

Tuesday & Friday: Pulling
deadlift, standing rows, biceps (pull-ups when at the park)

Wednesday & Saturday: Squat/Lunge
Leg days (interval sprints when at the park & long walks w/ my wife on Saturdays)

Sunday: Rest

Everyday will involve stretching and yoga prior to exercise for my lower back problems and overall stiffness.

I dug this yesterday while studying and I'm putting it to practice:

"training with medium resistance & moderate-to-fast movement speeds produces the highest power output and is the most effective means for increasing muscular power"
Corey Buckner
March 24, 2017

Congrats Nidoran on hitting that max! Feels good, right. Also props on getting that schedule together. I'm sure you know that the rest and repetition that a set schedule provides is essential for muscle growth and development. How are you doing your splits? Upper/lower/back?
March 24, 2017

I got the deadlift max to 135 yesterday (5 reps)
today is the last day of my "free-form", I start fresh on Monday with a proper schedule.
While studying, I was inspired to create my very own planner. Now I have a schematic to follow, allowing for 2 day breaks between muscle groups.

It's all a process, always.

Heck Yeah!

So Swole Jones
March 23, 2017

Agreed, the deadlift is probably the king of complex lifts; and working at home without a lot of weights does inspire workout creativity
Corey Buckner
March 21, 2017

I don't deadlift at home either because I don't have enough free-weights. I deadlift at the local gym on Saturday mornings. Sucks not being able to do it at home, but it's probably better that way as it's best to have a spotter when going heavy.
March 21, 2017

I dig that. I have a starter bench and 190 lb of weights total, so I try and vary my workouts. I used to do more, now I'm trying to get more from less, which is why I began deadlifts since they have a long kinetic chain and work numerous systems.

We can only keep trying and support each other while we do! Good Luck, also!

And Thanks!
So Swole Jones
March 21, 2017

Good luck Nordian, I'm digging your goals, I'm still only pulling 135 pounds. I don't have many weights at home so I only get to deadlift at the gym and I have to get in so many other lifts when I am there I am not consistent with it.
March 21, 2017


120 is my max (so far)
I currently workout in my basement, which is a little cramped. When the weather gets better I'm thinking about dragging the weights in the yard for more space, and see what happens there.

I would like to move my own body weight, eventually. But small steps are ok. I'm feeling really good about my new routine. I'm noticing a change! And I get to eat a lot lol!
Corey Buckner
March 20, 2017

Looking good brugh with the cuts. Where are you at right now on the deadlift?