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March 20


4 REPRESENTSNidoran (@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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COMMENTS

Nidoran @Nidoran
March 28, 2017

Heck Yes!
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Corey Buckner @cocobuckner
March 27, 2017

Congrats bro! Feels good, right?
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Nidoran @Nidoran
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.

Word!
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Nidoran @Nidoran
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"
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Corey Buckner @cocobuckner
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?
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Nidoran @Nidoran
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!

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So Swole Jones @soswolejones
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
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Corey Buckner @cocobuckner
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.
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Nidoran @Nidoran
March 21, 2017

Word.
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!
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So Swole Jones @soswolejones
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.
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Nidoran @Nidoran
March 21, 2017

Thanks!

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!
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Corey Buckner @cocobuckner
March 20, 2017

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