Moran alert wrote:
Almost any young guy should be able to get to 225 with a little work. I did 295 about 9 months after stopped running competitively in college (also 8x225 in the same workout as warm-up).
Most people would struggle to get to this level, even with decent training.
I could do the workout in your OP (with enough rest in between the sets) before I could comfortably do 225.
It might be around the edge of your ability now. If you go for it make sure to have a spotter.
Greg wrote:
I did a great workout today. 8 reps at 135 followed by 3 sets of 5x175 on the bench h.
I believe 225lbs is very realistic. Maybe Friday.
You would need to be able to do 5x195 before having a good chance at 225. Where you are now, 225 is virtually impossible. Wait until you can do 5x195.
175 for 5 reps equates to 205 for a max. But you did 3 sets, so for a rested and ramped max set you could probably do 7 reps for 175, which is about a 215 max. The problem is once you get over 90% max (3 rep max) the math can be off if you've never lifted that heavy. You don't have the neuromuscular coordination to really hit a true max single.
My guess is you can hit 210 for a max.
I've done 225 for 5 and 265 for a single.
Currently doing some higher rep stuff so I'm doing 3 x 10 @ 185.
Alan
Greg wrote:
I did a great workout today. 8 reps at 135 followed by 3 sets of 5x175 on the bench h.
I believe 225lbs is very realistic. Maybe Friday.
Should I make a video of 1 rep max at 225? Or wait until I can do 225 5 times?
You should definitely make a video. Maybe include some 35 yard sprints (hand timed) as well and a broad jump. That's what everyone wants to see.
Greg wrote:
I did a great workout today. 8 reps at 135 followed by 3 sets of 5x175 on the bench h.
I believe 225lbs is very realistic. Maybe Friday.
Should I make a video of 1 rep max at 225? Or wait until I can do 225 5 times?
Kilograms? I can't bench 225kg.
Sally Vixxxxxxxxens wrote:
Greg you can "probably" bench 2 plates now. Should you wait until you can do 5 reps until you make a video. If you can "probably" bench 2 plates now - why not just do it. Forget with the speculation. JU!ST DO IT! Quit with the "I can probably" do this. Just do it!
He could "probably" get and keep a job, too, but why actually try when it's far easier to mooch off the system? Better to work on your bench press max than work on contributing anything of value to society.
Runningart2004 wrote:
175 for 5 reps equates to 205 for a max. But you did 3 sets, so for a rested and ramped max set you could probably do 7 reps for 175, which is about a 215 max. The problem is once you get over 90% max (3 rep max) the math can be off if you've never lifted that heavy. You don't have the neuromuscular coordination to really hit a true max single.
My guess is you can hit 210 for a max.
I've done 225 for 5 and 265 for a single.
Currently doing some higher rep stuff so I'm doing 3 x 10 @ 185.
Alan
i agree with this. ive been as high as 5x220, and I don't know if I could have done 230 at the time. 225 is the most I ever did as a single.
If 3x5 with 175 is your best, you're not ready for 225.
yea for sure 175 and 225 is a massive gap. Good chance he will noodle if that's his best effort to date. I would work up at least to 195x5 for sets or 205x5 single set before going for the 225 but that's just me. If you can do the 225 all that means is that your regular workouts are too easy
Are you kidding? This is letsrun. 225? Pffft. Everybody here easily benches 300 without really trying. That is when we are not too busy banging supermodels on our yachts.
For all:
To quickly estimate your max from a sub max lift, if that lift is to muscle failure: reps x wt x .0333 + wt.
If you are doing multiple sets with the same wt and reps it's likely that first set is not to muscle failure by 1-2 reps.
Alan
Runningart2004 wrote:
For all:
To quickly estimate your max from a sub max lift, if that lift is to muscle failure: reps x wt x .0333 + wt.
If you are doing multiple sets with the same wt and reps it's likely that first set is not to muscle failure by 1-2 reps.
Alan
This formula isn't worth much.
It should depend on the individual and also the specific lift.
When my deadlift was peaked at 700, I could just get 5 reps at 635. Your formula predicts 740 which is way off.
Powergeezer wrote:
Runningart2004 wrote:
For all:
To quickly estimate your max from a sub max lift, if that lift is to muscle failure: reps x wt x .0333 + wt.
If you are doing multiple sets with the same wt and reps it's likely that first set is not to muscle failure by 1-2 reps.
Alan
Are you kidding me? There is literally no formula that will get better than +/-5%. 740 compared to 700 is fine. He said ‘quickly estimate’ - sure you didn’t want to humblebrag about your 700 lb deadlift?
This formula isn't worth much.
It should depend on the individual and also the specific lift.
When my deadlift was peaked at 700, I could just get 5 reps at 635. Your formula predicts 740 which is way off.
That formula seems reasonable enough, for an inexperienced guy to take a best guess
Not to be pessimistic but there’s no way buddy can hit 225 now. Probably no chance ever he goes 5x225
Those are big jumps from where he’s at. If he’s built anything like a runner and not a power athlete there’s no chance
llort_vbo wrote:
Powergeezer wrote:
Are you kidding me? There is literally no formula that will get better than +/-5%. 740 compared to 700 is fine. He said ‘quickly estimate’ - sure you didn’t want to humblebrag about your 700 lb deadlift?
This formula isn't worth much.
It should depend on the individual and also the specific lift.
When my deadlift was peaked at 700, I could just get 5 reps at 635. Your formula predicts 740 which is way off.
That wasn't my point.
A poorly conceived formula can be fairly close in absolute numbers when the weights are light.
That formula is linear in reps performed which isn't realistic.
I just tried an online calculator that gives 714, much more accurate, but the formula is hidden.
Powergeezer wrote:
llort_vbo wrote:
That wasn't my point.
A poorly conceived formula can be fairly close in absolute numbers when the weights are light.
That formula is linear in reps performed which isn't realistic.
He said quickly estimate. Did you want him to do non-linear least squares fitting? Train up a deep learning model?
If I knew your entire lifting history, I could create a model that would predict your 1 RM, but you and I both know that your efficiency changes with time and experience and your body does too.
I always thought the point of those formulas was to keep you from getting hurt while you’re inexperienced, not to be taken as predictive models. But that’s just me.
Look what lifting weights did to Ryan Hall. He'd have a hard time breaking 3:07 for a 'Thon now.
Give up the weights Greg before it's too late.
Real runners are lean and mean and a strong wind will knock them over.
lifting weights didn't do that. drugs did that.