Bench: 10x45, 10x95, 5x135, 5x185, 12x225, 6x225
Only 12 reps makes Frank sad.
Barbell Row: 5x135, 5x185, 5x225, 5x225, 5x225
Seated Press: 5x45, 5x95, 5x135, 5x135, 5x135
I haven't done these seated in a while.
Cable Fly: 3x10x60
Rear Delt Fly: 3x10x80
Dumbbell Curl: 5x40, 5x45, 5x45
My shoulders feel a little loose. I think this is because I've been benching a lot but haven't been doing much shoulder or back work due to Sheiko. I will likely train like a bro through the new year, after which I will start on a real program again.
Friday, December 16, 2011
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I don't get how you can bench 225x12 but fail a 295ish bench. The percentages don't make any sense.
ReplyDeleteI think rep maxes are pretty unreliable predictors of true maxes once you go past 3 reps (or 1, if you want to be picky). I was also having a bad day that day.
ReplyDeleteMaybe it is for you, for myself and others (Chris and JC come to mind) it's almost a perfect indicator. Even if you play it conservatively and say that 225 is 75% of your 1rm, this should translate to a comfortable 290-295 attempt.
ReplyDeleteWhat formula do you use for this?
ReplyDelete@S: Yes, I should have gotten that bench attempt, no question about that. I'm not sure what point you're trying to make, though. A 1-rep max is always a better predictor of a 1-rep max than a 3-rep max. A 3-rep max is generally a better predictor than an 8-rep max, etc. For a given person, the percentage tends to be consistent, but across multiple lifters, the higher the reps, the greater the variance in percentage.
ReplyDelete@Q: There's no standard formula, as far as I'm aware. Usually there are tables like the RTS one, and I think Wendler has one for 5/3/1. I usually use the RTS one, which is pretty reliable until around 5 reps, which is all I really care about anyway.