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My 1RM thread

JJFigure

JJFigure

New member
After screwing around for four years, I'm finally going back to percentage based training. I decided to train for 6 weeks after my comp to get some strength back before I did my one rep maxes. Unfortunately, I hurt my shoulder last week, but I've got my ART guy busily working on it, so hopefully I'll be able to get my squat and bench 1RMs by Tuesday. I went ahead and did my DL today and will add my squat and bench. I'm actually a little frustrated with my DL 1RM, since I had hit 375 before I started traveling weekly and quit deadlifting. I've spent the last 8 months building my hamstring strength and working on my form, but I still kind of expected to get better than this. Oh well - let's see what the next 6 week cycle brings. I'll be updating this thread every 7 weeks or so.

8/7/2003
DL: 315 lbs
Squat:
BP:
 
That's a great deadlift -- no shame there, especially if you are just getting back into it! I'm working on breaking the 600-lb barrier.

Sorry to hear about your shoulder. I did ART on a hamstring and elbow injury and it helped quite a bit.
 
My shoulder and elbow have been kind of beat up for a while, and then I did a stupid thing last week (wide grip BB curls) and really inflamed it. Unfortunately, my ART guy went away to a seminar right before my stupid day and just got back yesterday. The inflammation has already gone down a bit after yesterday's session, and my range of movement is coming back, so hopefully I'll be good to go after Friday's session. Have I mentioned how much I love ART?
 
Good job! Keep it safe and keep training hard. I started a training log on the training forum as a challenge to myself. With the opportunity for others to look at it and watch my progress, I have to get bigger and stronger. I look forward to seeing your progression also.

And your results from the CSCS. :)
 
Awesome deadlift, JJ.

Great stuff. I may have to do the same here; I can see how this would be a kick in the ass for training. :D
 
8/12/2002 - Gave the shoulder a few more days and 2 more ART sessions, but still had problems with it today, so these 1RMs kind of suck. The good news is they should be easy to break; we kind of just had to stop with my testing because the shoulder just wasn't cooperating. At least we pinpointed some weak areas, so I have plenty to work on - although I plan on taking a couple weeks off from pressing to clear this shoulder up.

Squat:
235 lbs.
BP:
135 lbs.
 
Well, I tested last night with fairly frustrating results. My PLer spotted me, and I think he was as frustrated as I was. I had the strength; just didn't have the mental part worked out. My failure points were odd - I basically bombed on the squat, but was well out of the hole when I bombed out - it's like I had five more inches to go and just couldn't. Same thing with the bench; there was no reason I shouldn't have gotten at least 145 lbs; I was well out of the hole and just quit. My PLer did remind me I was lifting well outside of my normal time frame (8:00 pm instead of my normal am workout), so to not be too hard on myself, but I'm still disappointed in my results.

So, I don't have a new squat max - even though 245 was almost there, I just couldn't get it up and racked.

Bench: 140
Squat: 235
DL: 325

So we're going to change up the workout a little, and I'm going to increase my volume at the heavier percentiles. We're also going to rotate my percentages during a workout; so if I'm doing 80% of 1RM, I'll work my way up to 90% for 1x1, then come back down to 80% and do the rest of my working sets.
 
JJFigure said:

So, I don't have a new squat max - even though 245 was almost there, I just couldn't get it up and racked.

Bench: 140
Squat: 235
DL: 325
Click to expand...

JJ if you look at my HST Journal thread you'll notice that my DL is only maybe 80% of my squat, which is pathetic. I had assumed for the last 10 months (my entire training history) that this was due to very wimpy arm, shoulder, and upper back strength. I've recently been improving my DL form though and have made very rapid DL poundage increases but it still isnt well above my squat poundage like everyone else I see posting.

My question is do you think my weak upper body really is contributing to my very poor dead? I dont have any video but you can see all my poundages on my HST thread.

Thanks. :)
 
anya, I think GM's have really helped my DL...you may want to give them a shot if you don't already incorporate them into your training. My DL is by far my strongest lift, with my bench being my weakest...

Also, farmer walks have helped me with my grip, not to mention not using straps anymore. When I first started to DL, my back could pull more than my grip could hold, so I picked up some straps which allowed me to pull more but didn't do jack for my grip. So now I've retired them to the side pocket in my gym bag...:)
 
When I first started deadlifting, it took awhile to get the poundages near what I was squatting (course, I wasn't breaking parallel in my squat back then, so I was squatting a bit more than I squat now). Then, my DL just started to overtake my squat poundages - I could increase my DL poundage almost every training session, but I bottomed out on my squat poundages.

So, I'd say just be patient. If your DL poundages are increasing, you're building up the strength you need to hit the higher numbers. But I don't think having a weaker upper body would be your limitation; DLs are more glute/hamstring strength than upper body strength.

BTW - the college athletes we work with don't test for DL; instead, they use 80% of squat max. So I wouldn't be too concerned your DL is 80% of your squat max. And those of us with long bodies do have a tendency to DL more than we squat; I actually think I have too large a jump between my DL poundages and squat poundages, and am working on lowering that gap.
 
Thanks for the response JJ.


I wish I had a vid to show my form. :mad:

July 28 I squatted well over 300lbs to slightly below parallel. I had gotten weight happy and I found that my lower body strength went up very fast. My recent 5RM though was down to 265. I'm 5'6" and I have a short torso and longer legs. I have a lot of natural glute and ham/quad thickness but very thin arms, shoulders and bony upper back. My wrists are tiny and forearms are pipecleaners. I definitely have to use straps. I cant even hold on to a 175lb for more than 4-5 seconds.

So based on your observation that the DL is more of a lower body movement I think I should be lifting more, shouldnt I?
 
The problem with using straps is your grip will never get strong enough; you should be using a mixed grip and chalk, but I'd quit using the straps to help your grip strength to increase.

I'd be curious to see your form; considering the strength of your squat, I'd think you'd be able to get your DL poundage up. Is your grip your limiting factor? Where are you failing? Can you pull it off the floor but fail on lockout?
 
JJFigure said:
The problem with using straps is your grip will never get strong enough; you should be using a mixed grip and chalk, but I'd quit using the straps to help your grip strength to increase.

I'd be curious to see your form; considering the strength of your squat, I'd think you'd be able to get your DL poundage up. Is your grip your limiting factor? Where are you failing? Can you pull it off the floor but fail on lockout?
Click to expand...

You know I think the grip may actually be the big limiting factor. I am not sure yet but I think I tell myself I can not complete another rep when I feel my grip failing.

As for the point where I fail, its usually at the bottom of the movement.

I alternate between using straps and a mixed grip with chalk. I do it without straps sometimes in order to attempt to strengthen my grip. I'm getting confused as hell about the straps/no straps argument. Should I use them or not? There are respected experienced lifters on both sides of this argument on EF. I think this is why I'm already kind of waffling on using them sometimes but no others.
 
Using straps will NOT strengthen your grip. If anything, it will do the opposite, but WILL allow you to pull more weight. At the least, don't rely on them...use them sparingly if you absolutely must.

One side of the argument (held by mostly BB's from what I've seen) is that improving their grip is NOT in line with their goals (i.e. - hypertrophy). Because straps will allow you to lift more, I'm sure your back, hams, etc. would get a "better" workout due to the increase in poundages.

For Strongmen type training/events, a strong grip is ESSENTIAL. Others believe that you should work on your weak points...if your grip is the weak link in your DL, then work on it to bring it up...I'm thinking balance here.

Keep with the chalk and mixed grip. Add farmer walks to your training and keep the straps in your gym bag. I'm confident with some time and effort you'll greatly improve your grip strength.

***Plus it comes in handy when you need to arbitrarily rip open boxes or those sticky jars of jelly!*** :D
 
Straps are good on the dealift when the concern is to really target/concentrate on the back. I don't use straps when I'm in the 80% region of my 1RM. Before that, I still do use straps.

And don't forget dimels and rack pulls to assist in the deads.
 
Nonerz said:
Using straps will NOT strengthen your grip. If anything, it will do the opposite,
Click to expand...

I know. That's why I stated that I "do it without straps sometimes in order to strenghen my grip".

I guess I need to re-define my personal goals. I am principally concerned with hypertrophy not strength gains. I want to develop more thickness in my upper back. No offense to the PL'ers but I could give a flip how far I can carry 200lbs or whatever. But I do agree I need more balance as you mentioned. I need to seriously considering adding some forearm specific training to my routine since I'd like to add some size there as well.

Slinky, what the heck are dimels and rack pulls??
 
sorry girlie...I miss-read your post.

Rack pulls are done on a squat or power rack. You put the pins in around knee level (or what ever area you want to work on) and pull from that height vs. from the floor. You got me on the dimels...
 
Are you significantly stronger on your DL when you use straps? I apologize if this is in your training log - I haven't had time to look at it - but what are your poundages with mixed grip and with straps?
 
anya said:


I know. That's why I stated that I "do it without straps sometimes in order to strenghen my grip".

I guess I need to re-define my personal goals. I am principally concerned with hypertrophy not strength gains. I want to develop more thickness in my upper back. No offense to the PL'ers but I could give a flip how far I can carry 200lbs or whatever. But I do agree I need more balance as you mentioned. I need to seriously considering adding some forearm specific training to my routine since I'd like to add some size there as well.

Slinky, what the heck are dimels and rack pulls??
Click to expand...

No offense taken...powerlifters don't carry weight anywhere. Maybe you're thinking of strongman.

Also, no one who has neglected strength has seen their gnentic potential for hypertrophy. Look at some of the top female BBs. Let's say Heather Lee and Bonny Priest. They both squat/bench/dead more than most men. You want to grow? Train for strength AND size. You will get more of both that you could ever expect.

...and no you won't get "bulky." :)
 
spatts said:



...and no you won't get "bulky." :)
Click to expand...

Sister girl want to get bulky! ;) At least a lot more so than I am now.

As for carrying stuff I was referring to the farmer's walks Nonerz mentioned. Yeah I shouldnt have mentioned that in the same sentence with PL'ers; I know that's a strongman competition thing.
 
JJFigure said:
Are you significantly stronger on your DL when you use straps? I apologize if this is in your training log - I haven't had time to look at it - but what are your poundages with mixed grip and with straps?
Click to expand...

Yes I can lift a lot more using straps but still less than my squat. Without straps as I mentioned I can barely hold on to the bar long enough to finish one rep but with them I am up to 225 now. But even with straps I can barely do one rep with 40lbs less than my 5RM squat.
 
anya said:


Sister girl want to get bulky! ;) At least a lot more so than I am now.

As for carrying stuff I was referring to the farmer's walks Nonerz mentioned. Yeah I shouldnt have mentioned that in the same sentence with PL'ers; I know that's a strongman competition thing.
Click to expand...

I guess I meant "blocky." You won't get that thick waisted look unless you're really short waisted (generally). Heather and Bonny both squat over 400 pounds for reps (not a lot of reps, but still). :D
 
spatts said:


You won't get that thick waisted look unless you're really short waisted (generally). Heather and Bonny both squat over 400 pounds for reps (not a lot of reps, but still). :D
Click to expand...

That sounds similar to the genetic shape I have. Shorter torso and longer legs. In late july after 7 months of training I squatted 365 down to parallel. I kind of got into this poundage contest with my stepdad and ended up putting another inch on my ass and thighs which was the last thing I wanted. I didnt train legs again until I began my HST program recently. Thankfully both muscle groups have deflated now. There's a pic of me standing in my gallery that may give you some idea of my body shape.
 
In your journal on the other board, I noticed you're squatting 5 reps @ 265 lbs, one inch above parallel. When I started DLing, I was squatting 225 for 8 reps, just above parallel. It took awhile for me to develop the hamstring strength to bring my DL up to 225+ lbs - probably about a year.

Now that I sqat below parallel, my squat numbers dropped considerably (235x1 vs. 225x8). If you were to squat below parallel (which I understand you don't want to do - I'm just doing a hypothetical here), your squat poundage would probably be more on par with your DL poundage. Once I hit 225 on the DL, it took me another year to get to 315 lbs.

So, I think you're well on your way with your DL poundages; you just need to be patient and give it a bit more time.

As far as your grip, maybe start all your DL workouts with mixed grip and chalk, and switch to straps when your grip starts to fail.
 
JJFigure said:
In your journal on the other board, I noticed you're squatting 5 reps @ 265 lbs, one inch above parallel. When I started DLing, I was squatting 225 for 8 reps, just above parallel. It took awhile for me to develop the hamstring strength to bring my DL up to 225+ lbs - probably about a year.

Now that I sqat below parallel, my squat numbers dropped considerably (235x1 vs. 225x8). If you were to squat below parallel (which I understand you don't want to do - I'm just doing a hypothetical here), your squat poundage would probably be more on par with your DL poundage. Once I hit 225 on the DL, it took me another year to get to 315 lbs.

So, I think you're well on your way with your DL poundages; you just need to be patient and give it a bit more time.

As far as your grip, maybe start all your DL workouts with mixed grip and chalk, and switch to straps when your grip starts to fail.
Click to expand...

JJ you've been tremendously helpful.

Back in late july I squated 365 to parallel after pushing hard for strength gains for about 7 months. Because of the rapid inflation of my ass and thighs I layed completely off legs until the last 2 weeks. I guess I was still thinking my squat was that high and was comparing my DL to that squat poundage. I'm still a newbie so I was extremely naive about how rapidly you lose strength if you dont train a muscle.

So now that I've cleaned up my DL form I guess my poundage is on par with my current leg strength. Looks like it just matter of building more forearm strength then.
 
anya said:
As for carrying stuff I was referring to the farmer's walks Nonerz mentioned. Yeah I shouldnt have mentioned that in the same sentence with PL'ers; I know that's a strongman competition thing.
Click to expand...
Carrying stuff (i.e. farmer's walk) will strengthen your grip, which I assumed was your weak point.

Doing them doesn't mean that you are necessarily now going to turn into a stongman competitor, but it's more along the lines of what spatts often brings up, "Train for strength AND size. You will get more of both that you could ever expect."

In my example...that translates to doing FW's to improve your weak grip. I'm not sure how you're taking my advice/opinion, but for what it's worth I only speak from my personal experience. I know how much my grip was holding me back and I tend to be a little passionate about sharing what has helped me. :)
 
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