increase 1RM

Alex M

im 100kg with 1RM as follows : squat 150kg , d/lift 140 kg , overhead press 60 kg , bench 85 kg.
im newish to heavy lifting and am looking for a few ideas regarding increasing the RM by about 40 kg per lift, and moreso diet tips.
I need to drop about 10 kg body weight but recovery between lifting days
( mon, wed, fri ) means cardio sessions are very hard to fit in and effect lifting sessions big time.

Handy one for ye's

dave80

Alex M wrote: »

im 100kg with 1RM as follows : squat 150kg , d/lift 140 kg , overhead press 60 kg , bench 85 kg.
im newish to heavy lifting and am looking for a few ideas regarding increasing the RM by about 40 kg per lift, and moreso diet tips.
I need to drop about 10 kg body weight but recovery between lifting days
( mon, wed, fri ) means cardio sessions are very hard to fit in and effect lifting sessions big time.

Handy one for ye's

Have a look at wendler 531 for the lifting and cardio, as for diet cut the crap and increase the protein simples!

Alex M

whats wendler 531

squod

http://theswole.com/swole/531-jim-wendlers-theory-of-strength/

There's a link to it above (article). Popular on here.

dave80

Alex M wrote: »

whats wendler 531

Google it, its a strength and conditioning program,it would be a good program for ur goals

Alex M

thanks lads

Mellor

You don't need mountains of cardio to lose weight,


Lifting heavy things = lots of energy used
using more enery than you take in = fat lose

Sangre

Typically youur squat shouldn't be higher than your deadlift. Make sure you are getting enough depth on your squats.

Tigger

Sangre wrote: »

Typically youur squat shouldn't be higher than your deadlift. Make sure you are getting enough depth on your squats.

thank you
i see this on the forums all the time these crazy squats compared to dl

i dead 30% more than i squat and i cant faathom how people could squat more than they dead

The Guvnor

I have bench pressed and squatted more than I ever deadlifted.

Never deadlifted more than 200kg and did 230-240 for 3 on squat (just below parallel) and benched 227.5 x 1.

I am more amazed with guys who can deadlift 200kg+ even as much as 250kg but cannot bench or squat to save their lives.

One guy could deadlift 260kg and would not squat 140kg or bench more than 120kg.

Might be an extreme example but it makes no sense to me.

I think confidence play a huge part - deadlift was the lift where I had least confidence for whatever reason.

Did plenty of squat 1 rm outside a cage on my own in the gym and had a few cases where I went right down with 160+ and could not get back up so dumped it backwards.

No fear on squat or bench but deadlift yes for some reason.

Alex M

Quote:
Originally Posted by Sangre
Typically youur squat shouldn't be higher than your deadlift. Make sure you are getting enough depth on your squats.

thank you
i see this on the forums all the time these crazy squats compared to dl

i dead 30% more than i squat and i cant faathom how people could squat more than they dead i feel more confident on the squat and mighnt be pushing as hard on the dead lift, but il get it . only 10kg difference to overcome

Mr. Loverman

The Guvnor wrote: »

I think confidence play a huge part - deadlift was the lift where I had least confidence for whatever reason.

I'm the same.

I have huge potential with deadlifts (I'm a genetic freak when it comes to my back and legs) but at the back of my mind I'm always thinking "one wrong move and you've got yourself a very serious injury"...

Alex M

thats exactly it , the strenght is there just a case of getting past the mental part

The Guvnor

The question would be is deadlift the exercise with the highest potential for injury?

Hard one to answer - you could drop a couple hundred pounds on your neck/chest doing bench.

The squat could bury you as it's on your shoulders/back.

However despite all of this I still think it's the deadlift - why?

IMO you start the squat and bench in the strongest position but with deads you start in the weakest.

See how far your 1RM would drop on bench and squat if you started in the bottom position!

Then because you start in the weakest position there is more chance of going overboard on the exertion compared to squat or bench.

Either the above or I was just a rubbish deadlifter!:D

Hanley

The Guvnor wrote: »

The question would be is deadlift the exercise with the highest potential for injury?

Hard one to answer - you could drop a couple hundred pounds on your neck/chest doing bench.

The squat could bury you as it's on your shoulders/back.

However despite all of this I still think it's the deadlift - why?

IMO you start the squat and bench in the strongest position but with deads you start in the weakest.

See how far your 1RM would drop on bench and squat if you started in the bottom position!

Then because you start in the weakest position there is more chance of going overboard on the exertion compared to squat or bench.

Either the above or I was just a rubbish deadlifter!:D

I dunno if I'm understanding the stretch shortening cycle correctly or not but it seems like that could be the main reason.... You "load" up your muscles on squats and benches before actually lifting the weight, that is you lower it first. With the deadlift you just lift it. Therefore there's no element of stored energy.

Hopefully Will will see this and say something that makes sense.

The Guvnor

That sounds about right.

On WR's the deadlift is the one where technology offers the least help.

I'm not fully up to speed but how much of a drop is there between the equipped and unequipped squat and bench wr's? Knee Wraps or wrist wraps are fine (IMO) it's the double/triple ply denim/canvas one wear only suits that add the poundage.

Some guys get a lot of 'stored energy' or bounce as some call it! :-)

Hanley

The Guvnor wrote: »

That sounds about right.

On WR's the deadlift is the one where technology offers the least help.

I'm not fully up to speed but how much of a drop is there between the equipped and unequipped squat and bench wr's? Knee Wraps or wrist wraps are fine (IMO) it's the double/triple ply denim/canvas one wear only suits that add the poundage.

Some guys get a lot of 'stored energy' or bounce as some call it! :-)

Bench carryover can go from zero to 180+kg depending on the lifter, their weight class, relative strength, injuries and technique, and of course shirt type. I've dragged about 60-70kg out of a single ply poly shirt. I know people who struggle to get half out of the exact same equipment.

Squat - anything up to 200kg again depending on all of the above factors. I've pulled about 70-80kg out of a single ply suit and knee wraps. I should probably be able to get more, but even at that I'm still getting more than most. But again that's because of how I train for it and know what to do to improve it.

The Guvnor

That's a lot (200kg!) and I assume deadlift slippers or erector shirts offer not much in comparison!:)

60kg out of single ply is excellent mate. I remember a thread where you thought an increase in your raw bench would not necessarily help your bench in a shirt - two different lifts essentially.

Hanley

The Guvnor wrote: »

That's a lot (200kg!) and I assume deadlift slippers or erector shirts offer not much in comparison!:)

60kg out of single ply is excellent mate. I remember a thread where you thought an increase in your raw bench would not necessarily help your bench in a shirt - two different lifts essentially.

200kg would be out of like a double ply canvas suit over double ply briefs and 3m knee wraps. That's really the top end of it tho. It'd be surprising to see many getting that much.

RE: the bench - I'm not saying that a raw increase will never lead to an increase in shirted strength, but if you're after an increase in shirted strength, you're better off training specifically for that.

Mr. Loverman

Straps really help me with my deadlift. My fingers struggle with heavy weight (particularly my little fingers, they dislocate sometimes) so the straps not only remove this weakness from being an issue but there is a psychological advantage too 'cause I'm no longer worried about my hands. The deadlift becomes all about my legs and back.

Will Heffernan

Alex M wrote: »

im 100kg with 1RM as follows : squat 150kg , d/lift 140 kg , overhead press 60 kg , bench 85 kg.
im newish to heavy lifting and am looking for a few ideas regarding increasing the RM by about 40 kg per lift, and moreso diet tips.
I need to drop about 10 kg body weight but recovery between lifting days
( mon, wed, fri ) means cardio sessions are very hard to fit in and effect lifting sessions big time.

Handy one for ye's

40kg added onto your overhead press would rate highly on my awesome improvement scale...40kg on your deadlift...not so much.

I'll give you a radical idea....this is way out of left field...but you could do 20 mins of steady state cardio on the bike for example before and after each of your lifting sessions...just tell your friends that it's your pre warm up and post work out cool down...don't let them know that you are doing it to shed a little bit of fat....because they'll tell you that steady state cardio doesn't work (shhh come in here real close...I'll tell you a little secret...steady state cardio is pretty done by every bodybuilder you've ever seen)

Alex M

is it not just because all your life , (mine anyway) people have been warning about the dangers of damaging your back lifting things and its still in the back of your mind