Month: May 2014

1 Rep Max, Rep Max, and Max Reps Calculator – 7 Equations

HERE is a little calculator I whipped up.

This calculator uses 7 different equations that are in use today to calculate a 1RM.

  1. Calculate your estimated One Rep Max based on how many repetitions you performed at a given weight.
  2. Calculate the weight to use on a Rep Max attempt.

    I.e. You are progressively working up to a new 5 RM every week, this week you predict you can hit a 5RM that         represents a 1RM of 440. Put in 5 reps and 440lbs, and smash ~380lbs for 5

  3. Calculate the number of reps you should be able to get at any given weight, knowing your 1RM. Note: Lombardi and O’Conner et al. are very high estimates for some weights given the nature of their equation. I would not consider these accurate.


Equations Used: Epley, Brzycki, Lander, Lombardi, Mayhew et al. , O’Conner et al. , and Wrathan

Logging and Tracking Workouts

Not logging workouts is probably one of the biggest mistakes for those that are dedicated and motivated to make physical change in their life. I have been asked by people how I log workouts. It really isn’t an easy answer. I started on paper, graduated to a Word document, then to Excel, and then to Google Docs. I’m constantly trying new ways of logging my workouts with these goals in mind:

  • Ease of use – cumbersome logs does not provoke desire to log
  • Easy to track/search/review – Google Sheets are great for this.
  • Something I can change on the fly, or refine with my programming


It can be a bit tough to log into a computer every day, open excel and try and track a workout, especially when traveling. Google Docs is a 1up in the sense that if you are traveling you can jump on a buddies computer and get it done. Also, they have apps for iPhone and android which allow semi-ease-of-editing within the sheets. I can use this functionality in a bind, but my first choice is to use their forms. I’ll keep this short for now, but If you need more clarity on how to do this, leave me a comment. Within the excel sheet you can create a new form. Mine looks like this and I have it saved to the home screen of my phone:

Pretty simple right? This is an example of the output after 2 weeks of filling out this form. (I added the colors to separate weeks)

List of things I track in the excel sheet:

  • Date    
  • Lift #1    & Weight
  • Lift #2    & Weight    
  • Lift #3    & Weight    
  • Lift #4    & Weight    
  • Lift #5    & Weight    
  • Accessory     
  • Core    
  • Skill    
  • Conditioning    
  • Stress    
  • Fatigue
  • Hours of sleep at what quality percent (Obtained from the Sleep Cycle App)

There is a lot more you could probably track, but this is a good way to start. I have tried different varieties of forms for the past two years and they are great! I am mainly working on strength/Olympic so that’s my first priority, though this form can be made to log CrossFit workouts as well. Once you have data you can start looking at volume trends, see what kind of workouts you are doing the most and what you are missing. What time domain you perform well in, or what you decided to not include in your programming at all. This is a sure fire way to plan and critique your training better.

You may ask why I am separating the cells for Movement and weight, I didn’t have to do this, and I still may delete it, but I wanted to get some general volume numbers down for the cycle that I am currently on. In another sheet (in the same file) I have a volume calculating tab where I can track volumes from everything I am doing for the cycle.


That’s all, and I will consider that my 2nd week training update.

NPFL 3-Combine Data (Women)

Thank you for your responses and for viewing the last post on the male results from the past three combines. What an awesome community we have. All of you were super encouraging and enthusiastic about it.

I apologize for not getting this data for the women out sooner. Ladies first, I know…don’t tell my mother. I initially was just looking at the men because I am male and was curious how the men stacked up. Also, there was more male data (more men competed than women) and I usually like more numbers. It’s 1 am and I am still in deep with the data for the women, so this will be an abbreviated summary of their performances for the past 3 combines (LA, Dallas and ATL). Hopefully some of you can read this before you compete today.

Initial thoughts:

  • WOW! You ladies are amazing.
  • Strong athletic performances by the women, I love to see where this sport is growing in the female performances
  • Men typically have solid strength backgrounds due to football/other sports in highschool and college but I think the growth for women (in strength/performance numbers) will out-run the growth for men relative to respective averages. You ladies have so much potential and are just now tapping into it all!
  • Your relative chances of returning to perform the team workouts on Sunday will be higher (than the men) because there are less women overall. However, you still need to perform well (at or above average) in the events you choose.
  • Via @SanFranFire on twitter: “Box jumps out, Farmer Carry out in Boston.”
  • Most athletes participated in 7-8 events. Picking events can be tricky. You want to show what you excel in, that should be first priority. Second priority (in my opinion): you want to pick events that you can beat the average, or at least fall in that range. For example: the average 1K row time for the combine was 222 seconds (3 min 42 sec) and the standard deviation was 11 seconds. So if you choose to row, try and get better than the average, or at least
    better than one standard deviation above average (below in the case of weightlifting events). That would equate to 3 min 53 seconds for ladies.

I hope these numbers are accurate – they will be close. It’s been a whirlwind of numbers, and my data spreadsheet is now too big for me to look at without going cross-eyed. I won’t do a detailed analysis of any one event in this post but if you want the numbers for any one event then get a hold of me via @noelnocas on twitter or and I would be happy to help.

108 athletes participated in 21 events, 62 made it to Vegas

By the numbers – here is how they did

I have included the averages from all Combine athletes and the averages of athletes that made it to Vegas. All other numbers are just from the combine.

From previous combine post:

The law of large numbers that are normally distributed (basically) states that +/- 68% of the population will fall within 1 standard deviation of the average. It just so happens 68% of the athletes make it to Sunday. Yes this is the NPFL selecting 48 people per combine to come back, and is kind of a happenstance number of sorts. However, I believe that performing within +/- the standard deviation of average for any one event is in your benefit.

So how do you make it to Sunday?

  • You get selected to perform on Sunday based on your performance. That simple.

I think you can do things to maximize your performance over the course of the combine. Your likelihood of being selected for Sunday is going to be in direct relation to how you perform.  Here is what I can offer:

  • Have fun. You have trained for this, feed off of the energy and let that propel you to PR’s
  • Smart Choices: Please don’t do 20 events. If you did make it to Sunday who knows how you would feel.
  • Be true to yourself: Make event choices that showcase your athletic potential and what you can bring to the table.
  • You may be told that certain events want to be seen more than others. If you perform these you should think highly about how each one will affect the result of the next.
  • Look at the numbers from other combines, if you think you can perform an event higher than average, or at least within 1 standard deviation below average this will be in your benefit.
  • Meet new people and develop connections. Ask for advice from other athletes or share a trick you have. Our community thrives on this. Competition is not your enemy.

Becky Conzelman has a great post on here experience from the ATL combine. MUST READ

I hope these numbers help you today, or help you get an idea of where you need to be if you have a goal of going to a combine next year. Like I said in the previous post, you are where this data finds value. Hopefully you can think of some way to look at it to improve your training, your regionals team, or maybe your client/gym programming. If you have any questions or have more ideas on how to look at the data, let me know!

Puppy for the ladies – via @cuteemergency on twitter:


140501 Training Update

I have been getting some questions about what my training will look like for the next 3 months or so. Most of you know that I have been concentrating on trying to increase my weightlifting total and overall strength. Since mid-November I have been concentrating on weightlifting primarily and performing little-to-no cardio (CrossFit) work. Read on for more