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Overhead press 1 rep max calculator8/30/2023 I’ve dropped from ~80kg to ~71 kg twice using this “method”. Cutting / Weight Loss ApproachĮat slightly less. I pulled the plug a few weeks after that as the weight gain was so dramatic. Then my weight suddenly started going up, as if my body had taken a while to catch on. The first time I tried to bulk, my weight stayed steady for a few months as I stuffed my face with as much food as I could reasonably stomach. 3000-4000 kJ shake just before bed each night.Protein shakes after each weights workout.Generally increased carb, protein and fat intake.My “stable” weight for the past 15 years has varied between 70 and 84 kg, at 178 cm tall (5’10”). More for fun than any serious scientific interest, I’ve tried bulking and cutting a couple of times. Deadlift: 148 kg (3 plates each side, 326 lb).Bench Press: 100 kg (2 plates each side, 225 lb)Īpproximate 1 rep max estimates using Eryx 1 rep max calculator:.Overhead Press,30kg,57.5kg,+27.5 kg Final One Rep Maxes Note these are 3×5 or 1×5 max lifts, one rep max lifts are given next. I did one hour long cardio session each week. Below you can see the raw diary I kept (bit hard to interpret) and a cleaned up spreadsheet version. Near the end I had to drop to 3×5 after repeated failures. Starting as a pretty novice lifter, I achieved (for me) good strength gains, but by the end of the program, the prospect of going to failure multiple times during each workout just became a little too brutal. I ran the Stronglifts program properly for a period of 3 months. Original bench press and current (mostly set up) power rack. I’ve also had a bit of fun with the occasional bulking diet (4000 kJ shakes just before bed etc.), with interesting and mixed results. Because I generally work out alone, I eventually ended up buying a proper power rack so I could work out safely.Ĭurrently I lift only casually, but I have followed programs such as Stronglifts and Mark Rippetoe’s 3×5. My first set of gear was a cheap bench press and some free dumbbells. I developed a casual interest in weightlifting a few years ago.
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