Ladies Who Lift...
95 watchers
Sep 2023
11:42am, 7 Sep 2023
42,520 posts
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SPR
What Have yourself Musashi lil Christmas posted fits with what this tries to do There are calculators to work out 1 rep max from multiple rep maxes although different methodologies will give different results. Shark the Herald Angel how long do your gym sessions take and how do you find them? |
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Sep 2023
11:44am, 7 Sep 2023
42,521 posts
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SPR
Here's a 1 rep max calculator: exrx.net
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Sep 2023
12:50pm, 7 Sep 2023
21,866 posts
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Sharkie
Weh hey for 1 rep max calculator. My deadlift PB is 4 x 60kg December last year. That gives me a 1 rep max of 65kg. I weigh 51kg so COOL!
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Sep 2023
12:58pm, 7 Sep 2023
21,867 posts
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Sharkie
SPR's chart above is very much how my heppie coach Gemma, and before that jumps coach John, would plan. Am sure its standard practice - it's always the fine tuning and personalising that's tricky without expert help. I mean - planning a schedule for a relatively petite 70 year old who commits to ballet and contemporary dance at least three times a week... but who also throws and jumps, competitively is quite specific isn't it  That's why I have to work stuff out on my own quite often - although to be fair Gemma has always factored the dancing in, and John was keen on it too. Just not sure how Big Ron will take it... Need to mention Valarie Allman (discus) and Sophie Hitchin (hammer) - both ex dancers. |
Sep 2023
1:06pm, 7 Sep 2023
2,077 posts
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Homeless Kodo
Shark the Herald Angel I wouldn’t worry about knowing your 1 RM too much. Like RPE it’s a way of gauging & managing training intensity, though it’s slightly more objective. Testing 1RM is extremely exacting & tiring so if you’re not rested before testing results can vary by as much as plus or minus 15% and you need to be prepared to recover for 7-10 days after, if you’ve tested a few lifts. If you get a genuine 100% accurate 1 RM in testing (because it’s so exacting) taking your training percentages off that will eventually lead to over reaching, so many people take 90% of their genuine 1 RM as their training 1 RM and work their percentages from there. You can also work out your estimated 1RM from training percentages. If you can lift a weight for 10 reps you’re at approximately 75% of 1 RM, 5 reps around 80-87% 1RM, 2 reps is around 95% 1RM…which just having looked at the site SPR linked to is what that does 😀 The Pendlay row was developed by Glenn Pendlay, an American weightlifting coach who just called it a strict row, apparently he wasn’t keen on it being called the Pendlay row. I’ve not come across them being done with dumbbells, but there’s no reason they couldn’t be. At a guess it would make the lift more difficult due to the requirement of controlling two weights independent of each other as opposed to controlling one weight. |
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Sep 2023
3:03pm, 7 Sep 2023
21,868 posts
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Sharkie
Have now read quite a bit about the Pendlay row. It seems like a REALLY useful move for power athletes. Will deffo add to my prog!
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Sep 2023
5:02pm, 7 Sep 2023
42,524 posts
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SPR
Pendlay is a blast from the past, I think he was the first Olympic lifter i read stuff from when I started strength training. Shark the Herald Angel re 21,867 my question earlier was kind of thinking about how much you do and whether weights need to be bang for buck/ short as possible. |
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Sep 2023
6:12am, 8 Sep 2023
2,078 posts
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Homeless Kodo
Sorry SPR I didn’t take in your post at the top of the page. Yes, what I posted would fit with that, is that from Richard Blagrove’s book? I’d be looking at the first 4 stages, I’d equate maximal strength with introduction, maximal strength-strength/speed with base, maximal strength-strength/speed-speed/strength with pre competition and pure speed/strength with late competition. I’ve got ideas about the full periodisation, if you’re interested. Glenn Pendlay was an absolutely superb, innovative coach, qualified to USA Weightlifting’s highest level. Such a shame he died so young. |
Sep 2023
8:14pm, 8 Sep 2023
11,735 posts
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cathrobinson
Ladies… please please please lift weights!! I’ve had a DEXA scan today, 5 years since my last one, just before I started going to the gym and doing resistance training regularly. I have increased muscle mass by 2kg, whilst decreasing fat mass by 1kg. And crucially (especially as a perimenopausal female), I have increased my bone mineral density by 4.5% into the excellent range (reckon I’m unbreakable now ). I’m also in the 11th percentile in my age group for body fat %age, which I’m pretty chuffed about (especially as I feel a bit on the chunky side at the moment). |
Sep 2023
8:19pm, 8 Sep 2023
34,197 posts
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Ness
Brilliant news cathrobinson! Really pleased for you. And yes. Definitely... I will be keeping on lifting weights.
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