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  • One rep max

    I just had to share my little triumph today . At xfit, we did heavy deadlifts so I went for a one rep max just to see (I started xfit with a fundamentals class in January, then moved up to real wods in mid February.)

    My one rep today = 140 lbs

    This is huge to me as it's over my bodyweight and I had my ACL replaced just over a year ago (and my rotator cuff fixed last July... So it was a year of rehab and minimal workouts, lots of lost muscle and strength.)

    Two weeks ago my three rep max was 125. I am totally thrilled

  • #2
    Congrats! Exceeding your bodyweight for the first time is exciting, isn't it? That's some awesome gain over your 3-rep, too.

    I broke 200 lbs for my first time last week (213!) and wanted to run around the gym yelling "f* yeah!" but restrained myself. (That's a lot more than I weigh.) My next big goal is my partner's bodyweight...245 lbs.
    “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

    Owly's Journal

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    • #3
      good job.

      just wait until you can squat your body weight...you will swear that fireworks should be going off.
      http://www.marksdailyapple.com/forum/thread60178.html

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      • #4
        awesome!
        owly- i always run around yelling "eff yeah" when i PR. then i put smiley faces and PR on the whiteboard for those who missed it

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        • #5
          I can't always keep up with the kids in my CrossFit class (I'm 42) during some of the WoDs...especially if there is running involved. But on heavy days? I love to crush --- in fact, we do CrossFit Total as a bench mark workout once every three months, and our coach usually groups 2-3 people at each station to help spot and take turns lifting.

          Except for me, as nobody in our class lifts even close to my lifts, so he send me off to my own bar and spots me himself.

          It's the only time in class I really get to shine, and I love it! (last CrossFit total: 515 dead lift + 415 back squat + 210 shoulder press = 1140 CFT)

          Congrats on your PR --- lifting heavy things is awesome and awesome for you. And, as my coach always says, "if you want to lift heavy things, you have to lift heavy things." So keep training heavy and you'll be lifting 2x body weight before you know it.
          Striving to live a life extraordinary.

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          • #6
            Thanks everyone, after a year of feeling so depressed and weak, to see major improvement is really a huge deal for me

            Oh, and I'm no spring chicken, either. I'm 45

            I think when I can squat more than my bodyweight, fireworks will shoot out of my ass!!! Lolololol!

            One thing I love about my xfit box, is that I was dl today with a bunch of guys doing fives in the 350 + range, and they were all patting me on the back and encouraging me as if I were right up there with them . Awesome. (they all waited while I finished my "Annie" afterwards, too

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            • #7
              I love that about our CF box too. People respect the effort a person puts in, no matter where they're at relative to the other folks at the gym. It's about how hard you work at lifting, not how much you lift.
              “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

              Owly's Journal

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              • #8
                485 is my best. That damn 500 is so close.
                "Live Free or Die"

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                • #9
                  Boston you should do a Wendler... folks at my box are gaining 10 - 30 lbs on their one rep after the 5 week cycle. It's amazing.

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                  • #10
                    Originally posted by lolov View Post
                    Boston you should do a Wendler... folks at my box are gaining 10 - 30 lbs on their one rep after the 5 week cycle. It's amazing.
                    Agreed. I went from 183 to 213 on my deadlifts with that type of program, and I've seen similarly astonishing gains on some of my other lifts. I'm newer to serious barbell training, so my jumps will be on the high end, but even the long-time folks are seeing pretty good increases.
                    “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                    Owly's Journal

                    Comment


                    • #11
                      Right now I'm doing the Texas Method. I started a couple weeks ago. I have seen good gains in my press, bench, squat, power clean and deadlift. The funny thing is though for all the other lifts but deadlift it varies sometimes 3x5, 5x5 or even varying the weight. The deadlift though just goes up 5 pounds every week. I'll look into Wendler 531.
                      "Live Free or Die"

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                      • #12
                        So I downloaded a Wendler 531 excel spread sheet and I ran it by a web site to verify it was set up correctly, and it was. Anyway I put my 1RM deadlift in at 485 and it took my 90% of 436 for all the calculations. Well I took at look at the 1RM day of WEEK 24 so 6 months out and it only has be lifting 460. How the hell is someone supposed to gain if I am already lifting 485 for 1RM? The third week in I'm only lifting 417 for the 1RM. I don't know maybe I'm looking at this wrong.
                        "Live Free or Die"

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                        • #13
                          Because you are repping out on the last set of each third week. It's 5/3/1+ for Week 3.
                          Stats: 5'6" female, 21 years young
                          Starting Weight: 187 lbs (March 2010)
                          Current Weight: 143 lbs (Oct 2011)
                          Goal BF: 20%

                          Super D Omega 3 daily & BCAAs preworkout

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                          • #14
                            Originally posted by Meg-a-Tron View Post
                            Because you are repping out on the last set of each third week. It's 5/3/1+ for Week 3.
                            Even so. I can do multiple reps of 460 now. Why wait six months to do it? It just doesn't make since to me.
                            "Live Free or Die"

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                            • #15
                              The bigger your numbers, the larger the deviation that 90% is from your 1RM. My bench and OHP are so low that it makes almost no difference between them lol.

                              Wendler suggests using 90% because a lot of people overestimate their real strength. Use your 1RM for your numbers if you're that comfortable with them, no one's stopping you :P
                              Stats: 5'6" female, 21 years young
                              Starting Weight: 187 lbs (March 2010)
                              Current Weight: 143 lbs (Oct 2011)
                              Goal BF: 20%

                              Super D Omega 3 daily & BCAAs preworkout

                              Comment

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