1RM on Stiff Leg Deadlift.

Wollwead

Hi all,

I've noticed that people often speak about 1RMs with standard DLs, Sumos, back/front squat, bench, OH press atc etc etc.

I've never heard or seen anyone speak about their 1RM on the SLDL:

http://www.exrx.net/WeightExercises/GluteusMaximus/BBStiffLegDeadlift.html

Personally, I love this exercise as it has really improved my hamstring health in particular. Just wondering would it be an exercise that's 'worth while' going for a 1RM max with? Or is it the type of exercise that you would keep to relatively mid-high range reps in a set? Just for the record my 1RM is 120KG anyway! Haven't done it in a while though, starting back a 6-8 week cycle from this week with this exercise again.

Wollwead

This is probably a not so popular exercise? I assume this because the DOMS in the aul hamstrings associated with this are EXTREMELY uncomfortable!

d'Oracle

I don't find them anywhere near as bad as RDL's or Good Mornings for DOMS.

None of those three exercises would I have any interest in knowing my 1rm for.

Brian?

Wollwead wrote: »

This is probably a not so popular exercise? I assume this because the DOMS in the aul hamstrings associated with this are EXTREMELY uncomfortable!

I don't get DOMS from low rep training, maybe because I used to it. I'd say the reason that no one talks about their 1RM max for SLDL's is that they're not a competition lift and are primarily an accessory lift.

gymsoldier

You don't need to pull a 1RM, to find out your 1RM.

WEIGHT x REPS x 0.0333 + WEIGHT = 1RM

That's the safe way to know your estimated 1RM. Reps 3 - 8 work better with this formula I find.

Wollwead

briankeating wrote: »

I don't get DOMS from low rep training, maybe because I used to it. I'd say the reason that no one talks about their 1RM max for SLDL's is that they're not a competition lift and are primarily an accessory lift.

Yeah, now that you mention it the DOMS associated with this lift (for me anyway) are at their worst in the 2 days after I use this exercise within a metcon, but obviously that's pretty much like any lift for me and is related to the actual volume of lifting as opposed to the weight.

The same can be said for me with Press ups VS Bench. I find that when i'm doing PUs or dips it's usually in a metcon and I would usually experience some soreness the next day, however if I bench (which isn't too often), I don't get much soreness in the days after as i'm usually going for max weight at low reps.

Anyway thanks for the input peoples!

Hanley

gymsoldier wrote: »

You don't need to pull a 1RM, to find out your 1RM.

WEIGHT x REPS x 0.0333 + WEIGHT = 1RM

That's the safe way to know your estimated 1RM. Reps 3 - 8 work better with this formula I find.

I don't see the point estimating a 1rm when you can just work off known 3/5/8/whatever RMs!

gymsoldier

Hanley wrote: »

I don't see the point estimating a 1rm when you can just work off known 3/5/8/whatever RMs!

I use my 1RM to work out my training percentage.

Hanley

gymsoldier wrote: »

I use my 1RM to work out my training percentage.

Estimated or actual?

jugger0

Wollwead wrote: »

Hi all,

I've noticed that people often speak about 1RMs with standard DLs, Sumos, back/front squat, bench, OH press atc etc etc.

I've never heard or seen anyone speak about their 1RM on the SLDL:

http://www.exrx.net/WeightExercises/GluteusMaximus/BBStiffLegDeadlift.html

Exrx is a great site, look how much hes rounding his back though... i was told its ok to do it on a SLD but not on anything else... why is that?

I dont do them myself, i prefer the Romanian version, some epic doms in the hams,glutes and erectors after a few sets of those boys.

jugger0

gymsoldier wrote: »

You don't need to pull a 1RM, to find out your 1RM.

WEIGHT x REPS x 0.0333 + WEIGHT = 1RM

That's the safe way to know your estimated 1RM. Reps 3 - 8 work better with this formula I find.

Ah now you dont get the bragging rights unless you have actually lifted it... so you've never done a 1rm?

Mellor

gymsoldier wrote: »

You don't need to pull a 1RM, to find out your 1RM.

WEIGHT x REPS x 0.0333 + WEIGHT = 1RM

That's the safe way to know your estimated 1RM. Reps 3 - 8 work better with this formula I find.

Esimated 1RM =/= 1RM

I use a calculators with my 5 and 3 rep max to estimate my target when I actually lift singles. But that's about it

Transform

Wollwead wrote: »

Hi all,

I've noticed that people often speak about 1RMs with standard DLs, Sumos, back/front squat, bench, OH press atc etc etc.

I've never heard or seen anyone speak about their 1RM on the SLDL:

http://www.exrx.net/WeightExercises/GluteusMaximus/BBStiffLegDeadlift.html

Personally, I love this exercise as it has really improved my hamstring health in particular. Just wondering would it be an exercise that's 'worth while' going for a 1RM max with? Or is it the type of exercise that you would keep to relatively mid-high range reps in a set? Just for the record my 1RM is 120KG anyway! Haven't done it in a while though, starting back a 6-8 week cycle from this week with this exercise again.

jasus that video image is shocking and really hope you are not doing them in any way similar to that!!!

I would NEVER recommend a one rep max on this movement as the risk reward ratio is just wayyyy to high - too much opportunity for the back to go into extension.

Wollwead

No don't worry Transform my tekkers is good i've been including it in my workouts over the last couple of years without injury and was originally shown by a good PT. I have pulled a 1RM though at 120KG, maybe they should be kept to 3RM or 5?

Transform

5reps sets are going to be significantly better to recover from versus a 1rm.

Personally I would NEVER get clients to go below 5reps on this movement as the risk is just to great. Go nuts on GHR's if you want to work the bejesus out of your hams.

gymsoldier

Hanley wrote: »

Estimated or actual?

I know my actual 1RM on Bench, Deads, and Squats.The formula figures based on 5reps are always +/- 2kg to the actual 1RM lift. I very rarely will do a 1RM lift, using the formula as a safe and reliable substitute.

jugger0 wrote: »

Ah now you dont get the bragging rights unless you have actually lifted it... so you've never done a 1rm?

No I've never done a 1RM on a stiff legged deadlift, and certainly don't plan on trying.