The 1-Rep Muscle Building Journal

Says the guy who referenced Arnold.

I don’t see what you see but if you feel good and are motivated, who cares what I think. I hope you achieve what you’re after.

Tuesday 10-22-24

Here is a 1-arm barbell press- (vid)
50# book bag and press of 77# x1 (PR with Book Bag)
take off book bag
82# x 1 (1.5# PR)

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Standing incline press-

131 x11 PR
153 x 3 PR for 1# and 3 reps

I was barely hitting 1-rep with 150 weeks ago!

Yukan app says Dave’s bread is excellent in nutrition!!!

Seems accurate because I also checked it against trail mixes, the stuff that is like coated candy dried bananas etc is BAD and the mixes with more less processed nuts are rated “poor”. Can’t argue with that!

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I am glad to read this is working out for you.

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10/24/24
Squats 121# x80reps

Curls-
3" Thickbar 75# x12
85# x14 VID, you get to see the thick steel shaft!

Ez Curl close grip-
117.25 x1
127.25 x1 (1.25# increase)

The Vid is posted above, the post before today.

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For you grapplers- what a great interview and take notice of when he says being intimidated by heavy weight. That is so damn important.

Actually this is great info for anyone. This talks about the importance of doing different lifts like I’m doing. It’s pretty simple, my hamstring strain is because of a weakness that I need to strengthen. I’m strong enough to lift 450# but that Jefferson exposed a weak point. Lectors of not trying are wrong, the correct thing to suggest is “get stronger”!

This interviewer the grappler has trained in the gym I go to and we’ve chatted about real lifting before, how do you think I knew where to find this, you can really learn something here-

Friday

BOR

Added snatch grip barbell BOR to the mix, why do normal width grip only……

Plate BORs
Worked up to 200 for warmup

Snatch grip barbell BOR-
Up to 260 x1 straps (PR)

Drop down-
Plate BOR - 150 x25 (3-rep PR)

That podcast was so good, here’s part 1, such a gem of knowledge

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Saturday 10/26/24

Floor press-
120 x20
150 x20
191 x11
Glute raised-
236 x1
257 x1 (1# PR)

That’s what it’s about folks, that was a max grinder! Drilling 225 isn’t going add more weight on the bar. You gotta throw the weight on give it a shot, if you miss, take a little off. 1# at a time and 260 may just become easy!

The only thing I tried different was I tied a shirt around my waist for some support. And I warmed up with pull-overs with 60# first time doing these.

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I respectfully disagree. I think drilling 225 can eventually add more weight to your floor press if you are patient and commit to progression. The reason for this is in the effectiveness of adding another rep to working sets over time.

For most lifters, simple double progression can be sufficient for many goals assuming they stay patient. Progressing one rep at a time over time can result in noticeable strength gains. The reason this is true is that what we need to take into account is that if you are decently strong, adding one rep with higher absolute loads scales differently in one rep max calculators (which I know are not perfectly accurate, but the principle is what matters for this argument and 1RM calculators are accurate enough compared to reality for the purposes of this train of thought).

Here’s some hard numbers to illustrate what I mean. Suppose your floor press is 225 for 3 reps, which in a 1RM calculator would give you a max around 245. If you add one rep at a time over time until you hit a set of ten reps, the estimated max increases a full fifty pounds to 300 for a single. So in simple math, we can visualize or represent each added rep in this scenario as an absolute strength increase of ~7.5 lbs on the max. If you add these seven reps to your working sets over six or seven months, that seems like a very slow rate of progression but is actually not uncommon for experienced lifters. Besides, in this scenario, who wouldn’t want to add fifty pounds to their floor press in a little more than half a year? That’s fantastic progress!

Now, don’t get me wrong! I max out regularly with my main lifts I’m focusing on at any given time and enjoy doing so. It’s helpful for testing what strength is already there, teaching me how to strain, and it probably does build some strength as well. But I think that the stimulus is low enough and is honestly largely neurological in nature, which means that to build new strength for the long haul, progressing on working sets and hypertrophy work over time by focusing on +1s seems like a better option for long term progression–especially if any personal value is put towards minimizing injuries and fatigue. Also progress can also be seen in one more rep but also quicker rep speed, better form, lower RPE on a given weight, and less grinding on sticking points. This translates to subtle strength gains over time that can be seen in one rep maxes–heavy singles which don’t necessarily help in bringing up lagging muscle groups and issues that (ironically) can hold back progression on those very same one rep maxes.

This is how I progress most of my lifts, including bringing my weighted pull up numbers on my 1RM to something decent over the past few years. It’s legit.

@Moonflower thanks for reading and adding your comments!
I DO agree that adding reps to 225 will definitely eventually improve strength to adding weight to the bar.
But that might NOT be drilling, at least it’s not if you are pushing those reps at max effort is my thinking.

Sunday-
It hit me like a ton of bricks!!! NEW Lift-
Dinnie style lift farmers dead lift with a pair of hammer bars OMG!!! Just playing around I worked up to easy 320# as a warmup before snatch grip deads. I posted a link on Dinnie if you ain’t familiar.
It feels interesting m, we will see if it becomes a great one!

Snatch grip dead lift-
Deficit standing on 100#-
275 x1
320 x1
345 x1 (15# PR for deficit)
No deficit-
370 x1 (10# PR)

Barbell curls-
61.5 x65reps

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Tuesday 10-28-24

Messed around with another new exercise.

I layed the ladder on the ground, put some boards on it as a mini bench and did, for the first time-

One arm bench press using the hammer bar-
Worked up to 70# x2 right, x3 left
I want more work on the left, all my aches are on my right side, so I take that as my left side needs more work.
I failed to lift 80# so that’s my baseline.

This is a tough lift and really tough to pull into starting position. I use both hands to pullover from the side and press, then I stable with one arm at lockout and perform the essentric and then press.

If you saw the Interview with Mr. Fuller, that is what inspired me to think up with exercise.

This is the stuff that needs to done to continue heavy 1-rep lifting!

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Tuesday AM

I just squatted without a rack 95# x107reps in 1-set, took a few minutes.

No fat out of shape broken guy just does this in the morning.
This will have in shape guys hurting a bit.

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Wednesday 10-30-24

Floor press-
120 x20
152 x20
192 x12
Glute raised bridge-
240 x2 PR for 2-reps

2reps are needed sometimes, but id say my heavier 1-reps are why I got 2-reps here.
These were the easiest 240 presses I’ve ever felt. I had another one for sure.

The idea of trying to see how much I can put on here in a couple months is growing on me :slight_smile:

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Thursday 10/31/24

5" Deficit Farmers Deads with shrug-

warmup x10

220 x10

305 x5 (not doing 10 here or touch and go, not risking hamstring).

360 x2 (PR for this deficit) VID

Another 2 rep day, the heavier 1-reps is how I blasted these (vid in above post)

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