What are thetypical amounts of 3 and 6 Rep maxes, relative to the 1 Rep Max?
I feel like I am way off. Psychologically it plays with my emotions in many ways.
Typically a 3RM is 90% o your 1RM and a 6RM is 82.5% of your 1RM.
But the more your train in a certain zone, the better you become in that zone… for example if someone is VERY good at doing singles, the 1RM might be disproportionately high compared to other RMs, for example when I bench pressed 435 my 3RM was 375 which is 86% and I couldn’t get more than 6 reps with 315 (72%).
On the other hand most people are NOT good at singles and it’s not unusual to see someone get 6 reps with almost 90% of their 1RM.
The further away you are from doing a set of 1 (e.g. a set of 6 is further away than a set of 3) the less precise the prediction is.
[quote]Christian Thibaudeau wrote:
Typically a 3RM is 90% o your 1RM and a 6RM is 82.5% of your 1RM.
But the more your train in a certain zone, the better you become in that zone… for example if someone is VERY good at doing singles, the 1RM might be disproportionately high compared to other RMs, for example when I bench pressed 435 my 3RM was 375 which is 86% and I couldn’t get more than 6 reps with 315 (72%).
On the other hand most people are NOT good at singles and it’s not unusual to see someone get 6 reps with almost 90% of their 1RM.
The further away you are from doing a set of 1 (e.g. a set of 6 is further away than a set of 3) the less precise the prediction is.[/quote]
ok. So, currently my 3RM is about 80% of my 1RM, and my 6RM is about 70% of my 1RM.
Some of it I feel is Psychological. For some reason I do not get “amped up” while ramping to less than 1RM.
When doing density on my 3 and 6RM days, I get more or less the same feelings in the muscles, and I do get my 30ish reps done in quicker time. I also feel less drained after the 3 and 6 days.
I’m still on the:
10 day program- Bench, Squat, Power Cleans(I do some biceps pump in between sets on my bench days)
Activate- Push Press, SGHP, SGHP
Ramp
Density
Carries
pullups, dips,
Overall time is about 60 minutes including my “stretch/wakeup portion”
I’m still targeting my 1RM goals for the end of year, although my bench is lagging. I’m guessing that since I have always benched and haven’t really squatted or cleaned in ages,I currently have more room for improvement on squat, and clean, as opposed to bench.
For example:
Bench i’m only 15 lbs away from my all-time best. about 5%
Squats- 135 lbs away from my all-time best about 25%
Power cleans -95lbs away from my all-time best aboy 25%
Deads—100lbs away from my all-time best(currently haven’t been working on these)about 20%
Overall, is this something that I need to work on? change up a bit? or just go with the flow?
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