olympic

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.

Enjoy!

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

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

140326

Back on the slope. Working Noon to Midnight. 

Didn’t sleep well last night and maybe got 3 hours of quality sleep (too much coffee too late in the day I think).

Got started late on the workout.

Following Catalyst Athletics 4 week Leg Strength Block 2, which is really similar to the last 4 weeks.

    • Back Squat

285x10x3

  • Hang Snatch at knee

95×3, 115×3, 135×3, 145x3x4

  • Snatch pull from ~2″ Riser

195x3x4

Missed some snatch balance + OHS but plan on hitting that tomorrow as skill/warmup

 

130731

Got into the gym super late tonight (about 930) i had a work dinner/bbq. Played some sports and had an all around a good time.

i have not put any priority whatsoever on the olympic lifts this summer and i am suffering because of it. partially due to my hip and due to powerlifting priority. Feels like i have lost some of that explosiveness and cant find a groove on the lifts. need to drill them more often (if not daily in warmup)

A.
Front Squat (used estimated 1rm of 330)
*Set 1 – 3 reps @ 75% =245
*Set 2 – 2 reps @ 80% =264
*Set 3 – 1 rep @ 85% =280
*Set 4 – 3 reps @ 80% =264
*Set 5 – 2 reps @ 85% =280
*Set 6 – 1 rep @ 90% =295
Rest 2-3 minutes between sets.

B.
Take 15-20 minutes to build to today’s 1-RM Clean = 245 (-30 from all time PR)

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120% kept it lighter today
(pause 2 seconds at mid-thigh) =290

D.
For time: 8:24

Row 1000 meters (3:35.9)
50 Chest-to-Bar Pull-Ups

1:1 airdyne cool down @ Z1 (~55-60 rpm)

 

265 triple.