Calculating a 1RM???

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

If I can lift X amount of weight (use DL as an example) for 5 reps with
good form, what should I attempt as a 1RM?

http://www.exrx.net/Calculators/OneRepMax.html

In article <[email hidden]>,

Bob Garrison said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

If I can lift X amount of weight (use DL as an example) for 5 reps with
good form, what should I attempt as a 1RM?

http://www.exrx.net/Calculators/OneRepMax.html

Cool site and easy to use!

Thank you very much! :-)

I'll have to carefully "play" with some of those calculated weights.

Cheers!
--
Om.

"My mother never saw the irony in calling me a son-of-a-[censored]." -Jack Nicholson

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Bob Garrison said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

If I can lift X amount of weight (use DL as an example) for 5 reps with
good form, what should I attempt as a 1RM?

http://www.exrx.net/Calculators/OneRepMax.html

Cool site and easy to use!

Thank you very much! :-)

I'll have to carefully "play" with some of those calculated weights.

YW.
Keep in mind you are inviting injury if you actually attempt a 1RM.

Yes lol..

"Bob Garrison" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Bob Garrison said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...
> If I can lift X amount of weight (use DL as an example) for 5 reps
> with
> good form, what should I attempt as a 1RM?

http://www.exrx.net/Calculators/OneRepMax.html

Cool site and easy to use!

Thank you very much! :-)

I'll have to carefully "play" with some of those calculated weights.

YW.
Keep in mind you are inviting injury if you actually attempt a 1RM.

In article <[email hidden]>,

Bob Garrison said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Bob Garrison said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...
> If I can lift X amount of weight (use DL as an example) for 5 reps with
> good form, what should I attempt as a 1RM?

http://www.exrx.net/Calculators/OneRepMax.html

Cool site and easy to use!

Thank you very much! :-)

I'll have to carefully "play" with some of those calculated weights.

YW.
Keep in mind you are inviting injury if you actually attempt a 1RM.

I know...

Note the word "Carefully". ;-)

But thanks for the caution!
--
Om.

"My mother never saw the irony in calling me a son-of-a-[censored]." -Jack Nicholson

In article <[email hidden]>,

Chingy said:

Yes lol..

"Bob Garrison" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,
"Bob Garrison" <[email hidden]> wrote:

> "OmManiPadmeOmelet" <[email hidden]> wrote in message
> news:[email hidden]...
> > If I can lift X amount of weight (use DL as an example) for 5 reps
> > with
> > good form, what should I attempt as a 1RM?
>
> http://www.exrx.net/Calculators/OneRepMax.html
>
>

Cool site and easy to use!

Thank you very much! :-)

I'll have to carefully "play" with some of those calculated weights.

YW.
Keep in mind you are inviting injury if you actually attempt a 1RM.

Why? Olympic lifters and powerlifters regularly attempt 1RM and the
incidence of injury in those sports is very low.

If you attempt a 1RM without a good plan to work up to it I would agree
with that. Mainly because your technique will get sloppy as you aren't
used to the weight. But there are still safe ways to do 1RM's.

I normally attempt 1RM at least once per month in the C&J, [censored] and
squat. I've done programs where I did 1RM's daily and then backed down
for my worksets.

--
Keith

In article <[email hidden]>,

Hobbes said:

In article <[email hidden]>,

Chingy said:

Yes lol..

"Bob Garrison" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...
> In article <[email hidden]>,
> "Bob Garrison" <[email hidden]> wrote:
>
>> "OmManiPadmeOmelet" <[email hidden]> wrote in message
>> news:[email hidden]...
>> > If I can lift X amount of weight (use DL as an example) for 5 reps
>> > with
>> > good form, what should I attempt as a 1RM?
>>
>> http://www.exrx.net/Calculators/OneRepMax.html
>>
>>
>
> Cool site and easy to use!
>
> Thank you very much! :-)
>
> I'll have to carefully "play" with some of those calculated weights.
>

YW.
Keep in mind you are inviting injury if you actually attempt a 1RM.

Why? Olympic lifters and powerlifters regularly attempt 1RM and the
incidence of injury in those sports is very low.

If you attempt a 1RM without a good plan to work up to it I would agree
with that. Mainly because your technique will get sloppy as you aren't
used to the weight. But there are still safe ways to do 1RM's.

I normally attempt 1RM at least once per month in the C&J, [censored] and
squat. I've done programs where I did 1RM's daily and then backed down
for my worksets.

Interesing note, the doc I originally saw for weight loss and endocrine
issues is also heavily into sports medicine and anti-aging medicine.

I was talking to him the other day down in the ER when he was on duty.

He told me that if I wanted to maximize fat burn and endogenous HGH
production, I should set my main lifts for 3 reps to failure. No more,
no less...

3 sets.

It'd sure speed up my workouts. ;-)
The trick would be figuring out where to set the bar weight.

What do you think of that?
--
Om.

"My mother never saw the irony in calling me a son-of-a-[censored]." -Jack Nicholson

In article <[email hidden]>,

OmManiPadmeOmelet said:

In article <[email hidden]>,

Hobbes said:

In article <[email hidden]>,

Chingy said:

Yes lol..

"Bob Garrison" <[email hidden]> wrote in message
news:[email hidden]...
>
> "OmManiPadmeOmelet" <[email hidden]> wrote in message
> news:[email hidden]...
>> In article <[email hidden]>,
>> "Bob Garrison" <[email hidden]> wrote:
>>
>>> "OmManiPadmeOmelet" <[email hidden]> wrote in message
>>> news:[email hidden]...
>>> > If I can lift X amount of weight (use DL as an example) for 5 reps
>>> > with
>>> > good form, what should I attempt as a 1RM?
>>>
>>> http://www.exrx.net/Calculators/OneRepMax.html
>>>
>>>
>>
>> Cool site and easy to use!
>>
>> Thank you very much! :-)
>>
>> I'll have to carefully "play" with some of those calculated weights.
>>
>
> YW.
> Keep in mind you are inviting injury if you actually attempt a 1RM.
>
>

Why? Olympic lifters and powerlifters regularly attempt 1RM and the
incidence of injury in those sports is very low.

If you attempt a 1RM without a good plan to work up to it I would agree
with that. Mainly because your technique will get sloppy as you aren't
used to the weight. But there are still safe ways to do 1RM's.

I normally attempt 1RM at least once per month in the C&J, [censored] and
squat. I've done programs where I did 1RM's daily and then backed down
for my worksets.

Interesing note, the doc I originally saw for weight loss and endocrine
issues is also heavily into sports medicine and anti-aging medicine.

I was talking to him the other day down in the ER when he was on duty.

He told me that if I wanted to maximize fat burn and endogenous HGH
production, I should set my main lifts for 3 reps to failure. No more,
no less...

3 sets.

It'd sure speed up my workouts. ;-)
The trick would be figuring out where to set the bar weight.

What do you think of that?

I don't think much of it. There is really no such thing as 'fat burn' -
so I'm assuming he is talking about body recomposition. Reducing bodyfat
and increasing muscle mass. If so I'm not sure sets to failure is going
to be productive for any length of time.

To be honest, I don't see anyone really saying one program is the best
for all people for all time for any objective. It simply doesn't work
that way. The whole issue of diet, exercise and restoration is
exceedingly complex - there is so much plasticity in adaptation that IMO
it is more an issue of finding something that works and moves the person
in the right direction.

David Cohen did a 'thank you' where he mentioned Lyle MacDonald's diet
program had allowed him to drop a lot of weight. But in Lyle's book
UD2.0 (Ultimate Diet 2.0) he has a program set up for exercise and diet.
And the exercise tends to be highly varied - in terms of intensity,
volume and overall load. The eating pattern also shows a lot af variety
and cycling.

To me this makes the most sense. Variety - no doing sets consistently to
failure or eating 1200 calories per day. I have to admit I'm highly
structured so my variety is planned. But I have days where I lift
extremely heavy and other days I lift extremely light. I have days I eat
a lot of carbs and days I eat very few. I have endurance days, strength
days and speed days.

I find that works for me - gets me on the right path and keeps me there.

Don't get me wrong. At certain times I'm sure reduced sets and lifting
to failure would have some benefit. At other times doing higher reps and
sets and reducing the intensity would also have some benefit.

--
Keith

In article <[email hidden]>,

Hobbes said:

In article <[email hidden]>,

OmManiPadmeOmelet said:

In article <[email hidden]>,

Hobbes said:

In article <[email hidden]>,
"Chingy" <[email hidden]> wrote:

> Yes lol..
>
> "Bob Garrison" <[email hidden]> wrote in message
> news:[email hidden]...
> >
> > "OmManiPadmeOmelet" <[email hidden]> wrote in message
> > news:[email hidden]...
> >> In article <[email hidden]>,
> >> "Bob Garrison" <[email hidden]> wrote:
> >>
> >>> "OmManiPadmeOmelet" <[email hidden]> wrote in message
> >>> news:[email hidden]...
> >>> > If I can lift X amount of weight (use DL as an example) for 5
> >>> > reps
> >>> > with
> >>> > good form, what should I attempt as a 1RM?
> >>>
> >>> http://www.exrx.net/Calculators/OneRepMax.html
> >>>
> >>>
> >>
> >> Cool site and easy to use!
> >>
> >> Thank you very much! :-)
> >>
> >> I'll have to carefully "play" with some of those calculated weights.
> >>
> >
> > YW.
> > Keep in mind you are inviting injury if you actually attempt a 1RM.
> >
> >
>
>

Why? Olympic lifters and powerlifters regularly attempt 1RM and the
incidence of injury in those sports is very low.

If you attempt a 1RM without a good plan to work up to it I would agree
with that. Mainly because your technique will get sloppy as you aren't
used to the weight. But there are still safe ways to do 1RM's.

I normally attempt 1RM at least once per month in the C&J, [censored] and
squat. I've done programs where I did 1RM's daily and then backed down
for my worksets.

Interesing note, the doc I originally saw for weight loss and endocrine
issues is also heavily into sports medicine and anti-aging medicine.

I was talking to him the other day down in the ER when he was on duty.

He told me that if I wanted to maximize fat burn and endogenous HGH
production, I should set my main lifts for 3 reps to failure. No more,
no less...

3 sets.

It'd sure speed up my workouts. ;-)
The trick would be figuring out where to set the bar weight.

What do you think of that?

I don't think much of it. There is really no such thing as 'fat burn' -
so I'm assuming he is talking about body recomposition. Reducing bodyfat
and increasing muscle mass. If so I'm not sure sets to failure is going
to be productive for any length of time.

To be honest, I don't see anyone really saying one program is the best
for all people for all time for any objective. It simply doesn't work
that way. The whole issue of diet, exercise and restoration is
exceedingly complex - there is so much plasticity in adaptation that IMO
it is more an issue of finding something that works and moves the person
in the right direction.

David Cohen did a 'thank you' where he mentioned Lyle MacDonald's diet
program had allowed him to drop a lot of weight. But in Lyle's book
UD2.0 (Ultimate Diet 2.0) he has a program set up for exercise and diet.
And the exercise tends to be highly varied - in terms of intensity,
volume and overall load. The eating pattern also shows a lot af variety
and cycling.

To me this makes the most sense. Variety - no doing sets consistently to
failure or eating 1200 calories per day. I have to admit I'm highly
structured so my variety is planned. But I have days where I lift
extremely heavy and other days I lift extremely light. I have days I eat
a lot of carbs and days I eat very few. I have endurance days, strength
days and speed days.

I find that works for me - gets me on the right path and keeps me there.

Don't get me wrong. At certain times I'm sure reduced sets and lifting
to failure would have some benefit. At other times doing higher reps and
sets and reducing the intensity would also have some benefit.

I've found that "mixing it up" works best for me.
It also keeps me from getting bored. ;-)
I don't even do the same moves for the same muscle groups every week.
The only moves I do EVERY week are deadlifts and bench presses. I vary
the leg exercises weekly due to my arthritic knees.

Ab crunches are also a given.

Dr. Gitterle's point was that heavier lifts to failure increased HGH
output. I'm sure he told me that based on some studies, but I did not
ask him about that. I just know how he works in general since I've been
dealing with him for several years... He's pretty savvy on endocrinology.

He's one of the few docs I've run into that actually understands that T3
levels are more important than T4 levels!

He's a neat dude.

I've had to work out a routine based on my work schedule.

Teusday: Deadlifts and abs.

Wednesday: Back, chest and abs.

Thursday: Legs, biceps, triceps and abs.

Friday: Whatever muscle groups are not already sore from the first three
days. ;-)

Sat., Sun., Mon., Cardio only.
I also do cardio for 35 minutes on Teus. thru Fri. prior to lifting.
--
Om.

"My mother never saw the irony in calling me a son-of-a-[censored]." -Jack Nicholson

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

If I can lift X amount of weight (use DL as an example) for 5 reps with
good form, what should I attempt as a 1RM?
--
Om.

1.11x

In article <[email hidden]>,

Jay said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

If I can lift X amount of weight (use DL as an example) for 5 reps with
good form, what should I attempt as a 1RM?
--
Om.

1.11x

Ok.

That posted website had far more information
and gave rep variables:

http://www.exrx.net/Calculators/OneRepMax.html

Thanks for the input tho'.
--
Om.

"My mother never saw the irony in calling me a son-of-a-[censored]." -Jack Nicholson

In article <[email hidden]>,

OmManiPadmeOmelet said:

In article <[email hidden]>,

Hobbes said:

In article <[email hidden]>,

OmManiPadmeOmelet said:

In article <[email hidden]>,
Hobbes <[email hidden]> wrote:

> In article <[email hidden]>,
> "Chingy" <[email hidden]> wrote:
>
> > Yes lol..
> >
> > "Bob Garrison" <[email hidden]> wrote in message
> > news:[email hidden]...
> > >
> > > "OmManiPadmeOmelet" <[email hidden]> wrote in message
> > > news:[email hidden]...
> > >> In article <[email hidden]>,
> > >> "Bob Garrison" <[email hidden]> wrote:
> > >>
> > >>> "OmManiPadmeOmelet" <[email hidden]> wrote in message
> > >>> news:[email hidden]...
> > >>> > If I can lift X amount of weight (use DL as an example) for 5
> > >>> > reps
> > >>> > with
> > >>> > good form, what should I attempt as a 1RM?
> > >>>
> > >>> http://www.exrx.net/Calculators/OneRepMax.html
> > >>>
> > >>>
> > >>
> > >> Cool site and easy to use!
> > >>
> > >> Thank you very much! :-)
> > >>
> > >> I'll have to carefully "play" with some of those calculated
> > >> weights.
> > >>
> > >
> > > YW.
> > > Keep in mind you are inviting injury if you actually attempt a 1RM.
> > >
> > >
> >
> >
>
> Why? Olympic lifters and powerlifters regularly attempt 1RM and the
> incidence of injury in those sports is very low.
>
> If you attempt a 1RM without a good plan to work up to it I would agree
> with that. Mainly because your technique will get sloppy as you aren't
> used to the weight. But there are still safe ways to do 1RM's.
>
> I normally attempt 1RM at least once per month in the C&J, [censored] and
> squat. I've done programs where I did 1RM's daily and then backed down
> for my worksets.

Interesing note, the doc I originally saw for weight loss and endocrine
issues is also heavily into sports medicine and anti-aging medicine.

I was talking to him the other day down in the ER when he was on duty.

He told me that if I wanted to maximize fat burn and endogenous HGH
production, I should set my main lifts for 3 reps to failure. No more,
no less...

3 sets.

It'd sure speed up my workouts. ;-)
The trick would be figuring out where to set the bar weight.

What do you think of that?

I don't think much of it. There is really no such thing as 'fat burn' -
so I'm assuming he is talking about body recomposition. Reducing bodyfat
and increasing muscle mass. If so I'm not sure sets to failure is going
to be productive for any length of time.

To be honest, I don't see anyone really saying one program is the best
for all people for all time for any objective. It simply doesn't work
that way. The whole issue of diet, exercise and restoration is
exceedingly complex - there is so much plasticity in adaptation that IMO
it is more an issue of finding something that works and moves the person
in the right direction.

David Cohen did a 'thank you' where he mentioned Lyle MacDonald's diet
program had allowed him to drop a lot of weight. But in Lyle's book
UD2.0 (Ultimate Diet 2.0) he has a program set up for exercise and diet.
And the exercise tends to be highly varied - in terms of intensity,
volume and overall load. The eating pattern also shows a lot af variety
and cycling.

To me this makes the most sense. Variety - no doing sets consistently to
failure or eating 1200 calories per day. I have to admit I'm highly
structured so my variety is planned. But I have days where I lift
extremely heavy and other days I lift extremely light. I have days I eat
a lot of carbs and days I eat very few. I have endurance days, strength
days and speed days.

I find that works for me - gets me on the right path and keeps me there.

Don't get me wrong. At certain times I'm sure reduced sets and lifting
to failure would have some benefit. At other times doing higher reps and
sets and reducing the intensity would also have some benefit.

I've found that "mixing it up" works best for me.
It also keeps me from getting bored. ;-)
I don't even do the same moves for the same muscle groups every week.
The only moves I do EVERY week are deadlifts and bench presses. I vary
the leg exercises weekly due to my arthritic knees.

Ab crunches are also a given.

Dr. Gitterle's point was that heavier lifts to failure increased HGH
output. I'm sure he told me that based on some studies, but I did not
ask him about that. I just know how he works in general since I've been
dealing with him for several years... He's pretty savvy on endocrinology.

I'm not sure this has been demonstrated, to be honest. Normally studies
use a very rigid structure and the control group program can be a little
misleading as well. So he may have found a study which suggests 3 sets
to failure raises HGH output compared to one set to failure, for
example. Even then I'd question how significant the increase was.

I'd also question whether a small increase in HGH has any real effect on
health - or body recomposition for that matter.

I've been playing around with a real assymetrical loading program used
by two-time Olympic weightlifting gold medalist Vorobyev.

It looks something like this:

Week 1
Monday - High Intensity/High Volume
Wednesday - High Intensity/High Volume
Friday - Low Intensity/Low Volume
Saturday - Low Intensity/Low Volume

Week 2
Monday - High Intensity/High Volume
Friday - Low Intensity/Low Volume
Saturday - Low Intensity/Low Volume

Week 3
Monday - High Intensity/High Volume
Wednesday - High Intensity/High Volume
Friday - Low Intensity/Low Volume

Week 4
Wednesday - High Intensity/High Volume
Thursday - Low Intensity/Low Volume
Friday - High Intensity/High Volume

Week 5
Wednesday - Medium Intensity/Medium Volume
Friday - Medium Intensity/Medium Volume

Week 6
Monday - Medium Intensity/Medium Volume
Wednesday - Medium Intensity/Medium Volume
Saturday - Competition or Test

I normally take Thursday and Sunday completely off and do hard intervals
on all other days - either the Royal Court (hindu squat, hindu push-up
and bridge) or some sort of sprint.

Plus I work in a series of blocks of hypo-caloric, hypo-carbohydrate
diets days (normally 3 in a row) followed by brown carb loading days. So
I have 6 blocks of 3 days of hard diet in this plan, normally done
around HI/HV days of loading.

Anyhow, it is something I'm just playing with now. I came across this
loading plan which goes back to the late 60's and early 70's. I've
always liked wave loading, but this intuitively appealed to me. I'll
report back in a few months for how it goes.

--
Keith

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Jay said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

If I can lift X amount of weight (use DL as an example) for 5 reps with
good form, what should I attempt as a 1RM?
--
Om.

1.11x

Ok.

That posted website had far more information
and gave rep variables:

http://www.exrx.net/Calculators/OneRepMax.html

Thanks for the input tho'.
--
Om.

It was just a W.A.G. It is so highly variable. In my case, in the lower rep
range, no more than 6, I tend to follow at or about 2.5% for each rep.

Quoted message said:

I've been playing around with a real assymetrical loading program used
by two-time Olympic weightlifting gold medalist Vorobyev.

If I did it it would look something like this:

Quoted message said:

Weeks 1-4
Monday - High Intensity/High Volume
Friday - High Intensity/High Volume

Quoted message said:

Week 6
Saturday - Competition or Test

About the same number of hard workouts, actually.

Quoted message said:

I normally take Thursday and Sunday completely off and do hard intervals
on all other days - either the Royal Court (hindu squat, hindu push-up
and bridge) or some sort of sprint.

I run twice a week to maintain the skill, but rolling is all the
endurance/stamina/cardio/whatever I need.

Quoted message said:

Plus I work in a series of blocks of hypo-caloric, hypo-carbohydrate
diets days (normally 3 in a row) followed by brown carb loading days. So
I have 6 blocks of 3 days of hard diet in this plan, normally done
around HI/HV days of loading.

I basically eat fruits and veggies for my carbs; a low-carb would be easy
enough, skip the fruit.

Quoted message said:

Anyhow, it is something I'm just playing with now. I came across this
loading plan which goes back to the late 60's and early 70's. I've
always liked wave loading, but this intuitively appealed to me. I'll
report back in a few months for how it goes.

Cool.

OmManiPadmeOmelet said:

Interesing note, the doc I originally saw for weight loss and
endocrine issues is also heavily into sports medicine and anti-aging
medicine. I was talking to him the other day down in the ER when he
was on duty. He told me that if I wanted to maximize fat burn and
endogenous HGH production, I should set my main lifts for 3 reps to
failure.

In all animals studied an increase in GH shortens the lifespan and a
decrease in GH prolongs it.

GH can arguably improve quality of life in the way morphine improves
that in terminally ill. But it ain't "elixir of life".

Also, exercise induces only transient increase. Actually the resting
levels are lower in athletes. Bottom line, I'd look for a different
doc :-)

OmManiPadmeOmelet said:

In article <[email hidden]>,

Hobbes said:

In article <[email hidden]>,
"Chingy" <[email hidden]> wrote:

<snip>

Quoted message said:

Quoted message said:

Why? Olympic lifters and powerlifters regularly attempt 1RM and the
incidence of injury in those sports is very low.

If you attempt a 1RM without a good plan to work up to it I would
agree with that. Mainly because your technique will get sloppy as
you aren't used to the weight. But there are still safe ways to do
1RM's.

I normally attempt 1RM at least once per month in the C&J, [censored]
and squat. I've done programs where I did 1RM's daily and then
backed down for my worksets.

Interesing note, the doc I originally saw for weight loss and
endocrine issues is also heavily into sports medicine and anti-aging
medicine.

I was talking to him the other day down in the ER when he was on
duty.

He told me that if I wanted to maximize fat burn and endogenous HGH
production, I should set my main lifts for 3 reps to failure. No
more, no less...

3 sets.

It'd sure speed up my workouts. ;-) The trick would be figuring out
where to set the bar weight.

What do you think of that?
--
Om.

If you have never tried a period of lower volume higher intensity
lifting then I would highly recommend it. It's fun, you get to move
much bigger weights than you would with longer sets, and your workouts
are done in no time flat 🙂. Sets of three are great for bringing
your strength up to new levels.

Jason

In article <[email hidden]>,

T said:

Quoted message said:

I've been playing around with a real assymetrical loading program used
by two-time Olympic weightlifting gold medalist Vorobyev.

If I did it it would look something like this:

Quoted message said:

Weeks 1-4
Monday - High Intensity/High Volume
Friday - High Intensity/High Volume

Quoted message said:

Week 6
Saturday - Competition or Test

About the same number of hard workouts, actually.

Yeah, but I like the idea of speed work as well.

Quoted message said:

Quoted message said:

I normally take Thursday and Sunday completely off and do hard intervals
on all other days - either the Royal Court (hindu squat, hindu push-up
and bridge) or some sort of sprint.

I run twice a week to maintain the skill, but rolling is all the
endurance/stamina/cardio/whatever I need.

I don't think I could follow this sort of routine and wrestle freestyle.
My knees get so banged up from shooting that any kind of squat is tough.
You are doing good being able to do two hard workouts a week.

Quoted message said:

Quoted message said:

Plus I work in a series of blocks of hypo-caloric, hypo-carbohydrate
diets days (normally 3 in a row) followed by brown carb loading days. So
I have 6 blocks of 3 days of hard diet in this plan, normally done
around HI/HV days of loading.

I basically eat fruits and veggies for my carbs; a low-carb would be easy
enough, skip the fruit.

Yup. Might not be necessary because of the energy you are burning with
the BJJ tho...

I gotta admit - I love fresh-baked brown bread.

;^)

--
Keith

In article <[email hidden]>, [email hidden] says...

Quoted message said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

If I can lift X amount of weight (use DL as an example) for 5 reps with
good form, what should I attempt as a 1RM?

http://www.exrx.net/Calculators/OneRepMax.html

Hmm, I'm not sure what they base this site on but it doesn't appear to
be totally accurate for me. I can DB Bench press 80 lb dumbbells 6
times. I put that into the site and it said my 1RM is 93 lbs. I can
(sometimes) do 85 lbs dumbells a couple/few times but I cannot come
close to pressing 90 pounders. Also, I can do 70 pounders 10 to 12
times. I put in 70/10 and it also came up with 93 lbs as my 1RM.

John Black

In article <[email hidden]>,

John Black said:

In article <[email hidden]>, [email hidden] says...

Quoted message said:

"OmManiPadmeOmelet" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

If I can lift X amount of weight (use DL as an example) for 5 reps with
good form, what should I attempt as a 1RM?

http://www.exrx.net/Calculators/OneRepMax.html

Hmm, I'm not sure what they base this site on but it doesn't appear to
be totally accurate for me. I can DB Bench press 80 lb dumbbells 6
times. I put that into the site and it said my 1RM is 93 lbs. I can
(sometimes) do 85 lbs dumbells a couple/few times but I cannot come
close to pressing 90 pounders. Also, I can do 70 pounders 10 to 12
times. I put in 70/10 and it also came up with 93 lbs as my 1RM.

It's only averages. Your real 1RM changes all the time. I've had a
powerlifting competition where I only made my opener in a lift like the
squat - which is a weight I could normally do three reps with. I've had
other competitions where I added weight to my lifts because the opener
felt so easy.

There is no way a formula could figure out one persons 1RM, let alone
everyones. Competitive powerlifters and weightlifters tend to have more
fast twitch muscle and highly optimized motor patterns for their lifts -
there is no way I could do 5 reps with my 1RM weight, for example. OTOH,
a bodybuilder would have no problem doing 5 reps and might even get 8.

The easiest way to determine your 1RM is to do it. But that will only
give you your 1RM for that particular instance. OTOH - what difference
does it make? You have to train within a certain intensity zone to get
adaptation.

--
Keith