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Thread: How much weight in relation to my one rep max? page

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    milkycereal's Avatar
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    How much weight in relation to my one rep max?

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    I'm training for strength, not size, but im not sure how much I should be lifting. If I'm doing sets of 5x5, what % of my one rep max should I be lifting?

    I heard 90% for three reps, so it'd be like 80% right?

    Also lower reps + higher weight = more strength right? should I drop those sets down to 3x3's?

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    yodiewan's Avatar
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    Here's a handy 1RM calculator: Predicting One-rep Max
    I guess this calculator is kinda the opposite of what you're asking for, sorry. But the table at the bottom should still be useful (~85% for 5 reps... but if you're doing 5 sets, then 80% seems reasonable)

    And strength standards: Weightlifting Performance Standards
    Exrx.net also has lots of good info on lifting in general.

    I would recommend doing some heavy sets with low reps and some lighter sets with higher reps. I don't think one should train only in one rep range. I've been doing reverse pyramids (a few warm up sets, a few sets at max weight, step weight down and increase reps for a few sets) and it's been working great for me. But yes, in general, working with heavier weights will make you stronger than with lighter weights.
    Last edited by yodiewan; 03-05-2011 at 08:48 AM.

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    milkycereal's Avatar
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    Thats a good tool, but now what % should I choose for 5 reps?

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    If you are doing SS or SL 5x5s you should be starting with just the bar and build from there, if you are more advanced you should be looking at a different program.
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    milkycereal's Avatar
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    no...i can definatly do more than the bar. I've been lifting for a while but haven't been doing it "properly". Now im really keeping track of my strength.

    Could you reccomend a good two-day routine for strength?

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    Coach Palfrey's Avatar
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    Quote Originally Posted by milkycereal View Post
    no...i can definatly do more than the bar. I've been lifting for a while but haven't been doing it "properly". Now im really keeping track of my strength.

    Could you reccomend a good two-day routine for strength?
    Day 1: Deadlift.

    Day 2: Squat.

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    Quote Originally Posted by Coach Palfrey View Post
    Day 1: Deadlift.

    Day 2: Squat.
    I lold
    But seriously, you don't think the 2 day program would be better with a row/chin/power clean on day 2 and a benchpress/overhead press on day 1?

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    Quote Originally Posted by Pandadude View Post
    I lold
    Hehe - I did too, and I must admit it has a valid point.
    Sometimes you need to be told the truth in order to be able to see it.

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    Thor Falk's Avatar
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    Mehdi's StrongLifts 5x5 is good - it is generally 3 days / week, but you can do it in two. As for the starting weight - dont worry too much about it. Take your 1RM, take 30-40% off and this is where you start. You will be adding 2.5kg every session anyway, so will you be back up sooner than you would like :-) - don't get too greedy. Contrary to what some websites want to tell (sell) you, you are in there for the long run, not for 3 months.
    And if you really can't deal with being seen with such a low weight, just to do sets across starting at 1RM - 40%, adding 2.5kg every SET. You will know very quickly where your 5x5RM is

    UPDATE: a word of warning - athlethes are at a higher risk of injury just after they return after a break: their nervous system knows how to make the muscles work, but the muscles are no longer there. Best case: monster DOMS. Worst case: Rhabdomyolysis
    Last edited by Thor Falk; 03-06-2011 at 05:36 AM.

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    Coach Palfrey's Avatar
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    Quote Originally Posted by Pandadude View Post
    I lold
    But seriously, you don't think the 2 day program would be better with a row/chin/power clean on day 2 and a benchpress/overhead press on day 1?
    Yeah, I was just being facetious. You get the idea though

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