Daedala (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
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lifting_heavy_things2013-07-10 09:44 am
daedala) wrote in lifting_heavy_things2013-07-10 09:44 am
Stronglifts 5x5 notes
I was wondering what my one rep maximum (1rm) was for the weights I've been lifting in Stronglifts 5x5. It's easy to find a calculator that will tell you what your 1rm was based on your 5rm, but it took a while to find a conversion for 5x5.
The conversion factor is about 1.2. (Pavel Tsatsouline is definitely a character. The shtick can be annoying, but his actual information is generally very good.)
Anyway. That means my calculated 1rm for back squats is...just over my bodyweight. OMFG.
Some other notes:
If you don't make your lifts for the day, double-check your form or reread that section of Starting Strength -- chances are pretty good that better form will help a lot. Also, if you're at a gym, the trainers on duty are usually very happy to watch your form for a set and tell you about any issues, if they're not doing anything else. They have to keep quiet when people use terrible form, so in my experience they find being asked for a critique is a relief! This is how I know my form for squats is still good even though I'm close to failure.
My gym put out the bumper plates (they used to be in a room). Oh wow, that's so much better! If you have access to bumper plates for deadlifts and the like, use them!
Here's the official word on warmups. This means that I've been doing a bit too much to warm up, and may do better if I cut down a bit.
The conversion factor is about 1.2. (Pavel Tsatsouline is definitely a character. The shtick can be annoying, but his actual information is generally very good.)
Anyway. That means my calculated 1rm for back squats is...just over my bodyweight. OMFG.
Some other notes:
If you don't make your lifts for the day, double-check your form or reread that section of Starting Strength -- chances are pretty good that better form will help a lot. Also, if you're at a gym, the trainers on duty are usually very happy to watch your form for a set and tell you about any issues, if they're not doing anything else. They have to keep quiet when people use terrible form, so in my experience they find being asked for a critique is a relief! This is how I know my form for squats is still good even though I'm close to failure.
My gym put out the bumper plates (they used to be in a room). Oh wow, that's so much better! If you have access to bumper plates for deadlifts and the like, use them!
Here's the official word on warmups. This means that I've been doing a bit too much to warm up, and may do better if I cut down a bit.
no subject
no subject
It's calculated, but it's calculated for about 10 lbs over my actual bodyweight, so I figure it's pretty safe.