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The weights room

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Original poster

Obvious boasting thread. Post your RM max here!

79 replies

GeekLove · 27/11/2017 18:04

So three weeks in with a trainer and I now have a dead lift RM max of 85kg. Let's see if I can beat that before Christmas.

I am 70kg BTW

OP posts:
kettle81 · 11/04/2019 16:56

Anyone still around?

I have just started to strength train, and would love to know how often you upped your weights to get to where you are now,
I deadlift at 40kg
Bench 17.5 lkg at a struggle
Hip thrust 40kg
Squat 30kg

BeansandRice · 06/05/2019 10:36

You just keep doing it. I train very slow but steady. I think I've hit a bit of a plateau, but my functional strength is really noticeably improved - I can heave myself out of a swimming pool in one go, and can do about 2 full press ups in a row. I'm aiming for an unassisted chin up by the end of the year, although I'm not sure I'll make it. However, I'm enjoying training for it.

And the effect on everyday life is noticeable - I love being strong: I can easily get my suitcase up on the overhead rack on the train etc etc. That's the "functional fitness' gain - I've spent years as a cardio bunny but I'd never learnt about that. Getting into strength training in my late 50s has been a revelation.

My PB in a deadlift is 85kg. I'm currently training deadlifts in 5 x 4 reps at 70kg with a trainer, and at around 50kg on my own (I'm cautious!). The last set of 4 x 70kg was tough - I had to fully reset each time as I wasn't bending down far enough with my knees.

And my squat PB is 55kg - but that was 5 sets of 5, so I'm not sure what a 1 rep max would be. I'm 15kg squatting my bodyweight.

I was training last week with a pretty light weight - just 35kg on the bar, but my PT had me doing 10 sets of 10 reps each. So 100 squats (plus a warm up 10 with no weight on the bar - so just 20kg). It was tough but I didn't feel as exhausted as I thought I might, and I made sure the final set, I went as deep as possible (I can make the bar clang on the safety rails, as I'm pretty flexible in hips & ankles).

But that's 2 years of training ever so slowly (I'm in my 60s). I do one session per week with a trainer - he mixes it up a lot so I'm not always lifting (unfortunately) and about 2 bodypump classes a week which is light weights but I can pay attention to technique. Plus a mix of circuit class, Pilates, and some technical dance classes (jazz, ballet) most weeks.

BeansandRice · 06/05/2019 10:38

I'm 15kg squatting my bodyweight

15kg below my bodyweight I mean - I weigh 70kg (want to get it down to 65kg but those last 5 kg are hard to lose).

MsMartini · 07/05/2019 12:30

Yes, I agree with just keep doing it. Slowly and surely. I log all my strength sessions and note when I feel ready to increase and then either increase sets, reps or weights the next session. I am 52, 70kg, started lifting properly over a year ago, now recovering from a shoulder injury (not from WLing, probably). Pre-injury, I was doing 3 or 4 sets of 5 reps on 70-90 for RDLs, now sticking at 4*5 reps on 70 to make sure form good for now. And am very excited because I got back under the squat bar for the first time since injury this week! I agree with mixing it up - sometimes do high reps, lower weights, short rests etc. On the machines, I go up more frequently, often a small increment each session.

I also do Pilates, circuits, core work, and running and cardio.

I love the feeling of being strong too. Totally agree about it being a revelation.

BeansandRice · 07/05/2019 16:13

Although I still don't know the lingo - what's a Romanian deadlift (I do standard ones). And when my PT talks about "supersets" or "dropsets" i just nod and do what he tells me to do, and if I have the breath, swear at him.

I have come to love the Prowler however, for its utter efficiency at making me strong. I can pull around 300 kilos. Very slooooowly.

MsMartini · 07/05/2019 16:51

They are similar-ish - have a google to see videos. There are loads of good strength websites, and people to follow on Insta for example. I am unfamiliar with a lot of the terms still but it really helps to know what people mean and watch how people with good form lift.

MsMartini · 07/05/2019 16:58

and yes to swearing if enough breath Smile

BeansandRice · 07/05/2019 17:35

Agree about good form & technique. It's essential to avoid injury. I came to intensive gym work via ballet, so although the technique is totally different, I'm used to thinking about my alignment and slow strong sustained movements.

MsMartini · 07/05/2019 22:45

That's really interesting - how did you go from ballet to strength work?

Rollerbird · 07/06/2019 22:21

I did 3 x 3 deadlift at 75kg then 1 x 14 at 45 kg today.
Happy

Rollerbird · 19/06/2019 13:21

3 rep max deadlift 80 kg

BeansandRice · 20/06/2019 09:26

60kg back squat. 5 reps, but not continuous. A pause & reset between each one.

10kg off body weight. Oh it's so slow now getting stronger, but it's OK. I just enjoy myself. Learnt how to do a Sumo deadlift the other day. Not sure I like them, but they're helping me to rehabilitate a spasmed back from overtraining.

Learn from me ladies: don't do deadlifts heavyish (I was doing 5 x 5 reps at 60kg) two days running!

Rollerbird · 20/06/2019 11:30

Slightly off topic but anyone get wee problems with deadlift?
I could get bar off the floor at 82.5 but started to wee...
Will my insides fall out?

fishonabicycle · 03/07/2019 12:59

Wow! You lot are hench! I'm 54 and about 48kg. I also have chronic knee trouble and am just getting over a strained rectus femoris. So I have deadlifted a maximum of 45kg but that was 8 reps. Benched a max of 35kg for 8 reps. Never tried a one rep max for anything, and tend to use 14kg dumbbells for bench pressing (3 sets of 10).

BeansandRice · 03/07/2019 13:30

Those reps at that weight (and your weight) are great!

I failed today to lift 87.5kg - previous PB is 85kg but I couldn’t even get the bar off the ground. V annoying.

But I was managing a few sets of 3-5 reps at 70kg, so it’s a matter of just working slowly for the strength again. I spasmed my back a few weeks ago by over-training so I’m older and wiser about taking it slowly.

But it’s still annoying. I don’t DO failure. Finished the session with about 100 lunges. Took forever

BeansandRice · 03/07/2019 13:31

Should have said - deadlifts. My favourite lift.

fishonabicycle · 03/07/2019 17:28

My favourite is bench press! I will do some on Friday. I've only been doing 2 full body workouts a week and need to get another one in.

BeansandRice · 03/07/2019 17:49

I never do bench presses for some reason. Was doing 5 sets of thruster squats with 20kg worth of dumbbells (10 reps each set), alternated with lat pulldowns (47 kg, 5 reps each set) today. I figure my back & chest get a work out with that.

Rollerbird · 03/07/2019 20:49

I hate bench press..
I did snatch today and felt a bit more 'with it'. I find it hard. I was trying to concentrate on the correct mechanics of it. I did 8 x 2 at 17.5 kg. (now how light is that!)

FearOfTheDuck · 21/09/2019 20:04

I know this is an older thread, but I wanted to bump one that isn't about weight loss! I'm a beginner and have a mild physical disability. My goal when I started going to the gym a few months ago was to get a bodyweight deadlift. Today I tested 1 rep maxes:

5'3" and 58kg.

Squat - 50kg
Bench - 27.5kg
Deadlift - 70kg

Not as impressive as most of the numbers here, but I was very pleased! Also I had no idea it'd be this addictive. I spent 30 years trying to avoid exercise whenever possible and now I look forward to going to the gym every time Grin

Linwin · 23/09/2019 21:16

Your deadlift is really impressive!
I presume your squat is back squat?

I can do the following, been at it about 8 m

Bench press: 40 kg
Back squat: 70kg
Front squat: 35kg
Deadlift: 70kg
Overhead squat: 25kg
Clean and press: 35kg

It’s really addictive isn’t it. I am trying not to go too heavy and stick at higher # reps as I want a toned look instead of a muscly look, it’s working for my arms but legs are starting to get quite big. I do CrossFit so a lot of cardio as well.

Keep us updated of your progress

Linwin · 23/09/2019 21:18

Forgot to say I’m also 5ft 3in and 56kg

MouthyHarpy · 27/09/2019 17:23

FearoftheDuck and Linwin those are really impressive 1RMs for training only a few months.

I'm still stuck at 85kg for my 1RM deadlift and 60kg for squats. I've been on & off lifting heavy - I tend only to do it with my trainer and he's been focussing me on HIIT stuff (my commercial gym has a challenge like Fit Brit, and he wants me to get a better time on it).

But I was dragging 300kg on the sled thing (I think they call it a Prowler) the other day. It felt really good.

Linwin · 28/09/2019 14:13

Thanks Mouthy!
Gosh that’s amazing what you can do on the Prowler.

My aim is to get at least 5 reps at 40kg on the bench press, it’s definitely one of my weakest things.

MouthyHarpy · 28/09/2019 14:57

I don't tend to do the bench press - I do a LOT of squats and a lot of "thruster" squats - 6 sets of 3 with a 12 kg dumb bell in each hand, so I suppose that's 24kg, but you get the force of coming out of the squat to help you get the weights up over your head!

The prowler is (sort of) easy - you just have to keep your hips low and pull - in a sort of chest harness.