@main, There are a number of calculators available if you type in 1 rep max calculator.
I like this site in general for all the nerdy resources: www.exrx.net
Most of these are giving me between 191 and 195 for 5 reps at 170. I use the one in Wendler’s 5/3/1 because I like 199 better! I don’t think I can give you the formula because it’s uber-top-secret and copyrighted or something.
@Alexus, thanks, I’m going to hit it again tomorrow. I can’t slide into that funk again.
Mim, I am feeling better. I hope to stay on the sunny side from now on.
Today, I am debating between bench and military. I’m excited because another woman coworker asked me to show her around the free weights. I love when that happens.
Warmup steel bar < only one warm up set because I was helping out coworker
Working 1x5 45, 1x5 52.5 1x5 60
Accessories
Front, side, and bent laterals
wrist curls to see I can affect the hand numbness.
1 mile on the treadmill (Hi Nadia!)
Solid. Mood pretty good. Lower back has so much DOMS from Monday’s deadlifts I almost screamed when the cat walked on it while I was sleeping.
Snap, I have never been to an ART person, and I think it’s time. I resolve to accomplish that this week and report back.
Kimba, my 1 RM on the MP is 75. Catch me if you can you little greyhound.
1 mile on the treadmill again, third day in a row. Fingers numb for a little while around noon. Tomorrow is squats. I intend to kill it.
Also I bought some new work slacks at Banana Republic and they look fantastic. This fact boosts my confidence. Honey badger don’t care if that’s shallow.
I had a deep tissue massage and it helped with the numbness. I basically told the therapist to really dig in and get rid of the knots around my shoulers and back. So much pain but oh so good.
mainie, I am committed to going for some treatment. All my friends recommend a woman here who is supposed to be a genius. I’ll try to get a pic of pants this weekend. These are some seriously fabulous pants.
Mim I’m being slapped in the face with the fact that I Needs some cardio in my life. It seems to be critical to my mood, over all well-being, and health. So as much as I usually say “Oh, look at the time” when it’s cardio-time, I just need to get it back into my routine.
Honey badger got on the treadmill for a mile 4 times this week. No finger numbness today. Time to eat a cobra.
5/12/11 5/3/1 squat day cycle 3 week 1 - training max 123. Actual max 121 = 105% bw
warmup bar, 65
working 1x5 85, 95, 105 < All with fantastic form. I did have to pause for a second before the fifth 105 rep.
5/13/11 5/3/1 bench day cycle 3 week 1 - training max 99 actual max 100 = 86% bw
warmup bar, 65
working 1x5 65, 75, 1x3 85 < could NOT make reps. Plateau again on the bench. I haven’t moved on this lift in over a year, and I’ve tried several things. I’m going to reset and go for bigbutboring next cycle. High volume helped my squat so maybe that’s what I need for the bench.
accessories
lat pulldown 3x10 130
skullcrushers 3x10 45
then I tried some shrugs because my facilities manager suggested maybe my traps are holding me back on the bench.
Definently go BBB for a while. Just watch your form and keep the weight light enough to do 5x10. The fractional plates that Kimba got may also help you out.
I’ll just leave that here for you. I heart the badass honey badger too. “The honey badger doesn’t give a shit. Nothing can stop the honey badger. Oh what a crazy fuck.”
Masch, I know, right? I love that thing.
Snap, it’s also training stage, I’m sure. When I say volume, I’m not sure I mean high reps, low weights, just total volume. There’s plenty of room to play around with 10 sets of triples as I continue to evolve in my lifting journey.
Speaking of lifting, today was Deadlift day, cycle 3, week 2.
5/16/11 Deadlift training max 198 1 RM 200 = 174% bw
warmup bar, 95, 115
working 3x140, 3x160, 3x180 < hit all my reps and didn’t even have to curse like a sailor until the last one. Felt great! Yay!
accessories (slacked off a little)
hamstring curls 3x10
leg extension 3x10
good/bad girls 2x10 < I’m pretty happy that my weak hip good girls are feeling strong. Looks like that imbalance CAN be trained.
cable kickback 2x10
5/17/11 REST DAY
I woke up feeling like I’d been hit by a truck. Hips, glutes, calves, biceps… well just name it and it was sore. I interpreted this as finally getting my deadlift form right, since I usually feel it in my lower back (muscles). However, when the chills started I decided on a new plan. Take that deload I was scheduled for!
I’ll see how I feel tomorrow at least. I’m still feeling good about my decision to start the week with deadlifts rather than military. Why start with a small muscle group when you’re fresh??
