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How to progress to a decent 1 rep max?

(4 Posts)
NotARegularPenguin Fri 15-Jun-18 22:07:16

I’ve been deadlifting a few weeks now and am curious to see what my 1 rep max is. I’ve been doing body pump for ages before this.

So currently lifting 40kg for several sets of 12 reps. Do normal squat deadlifts and then some Romanian deadlifts.

I’m curious to see if I can deadlift my body weight (75kg). Should I just go straight to that and see if I manage it. Or should I move up to 50kg with some reps but not as many as I do that for a week or two and then repeat with 60gk and keep moving up? Lowering the reps each time?

Strongbeatsskinny Sun 17-Jun-18 20:49:59

Work up towards it add on weight every session you do them. Keep challenging yourself but don’t let the form break down.

NotARegularPenguin Sun 17-Jun-18 20:50:57

Thank you. I actually managed 75kg yesterday. But don’t think my form was great so will drop the weights down a bit next time.

NT53NJT Thu 26-Jul-18 01:27:28

To get stronger you need to be doing high weight low volume so 90% of 1rm for 3-5 reps for 5 sets then after a 4 weeks split do hypertrophy training 70% of 1rm for 8-12 reps for 3 sets. Do 3 workouts a week if possible and you will get a bigger 1rm.

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