Body Lab

I work out every second day and have started to get decently strong for my size. I have been doing Jim Wendler's 5/3/1 routine for a while now. These charts give an idea of the progress I have been making.  The charts show a calculated one-rep maximum based on the number of reps I got in on my top set.  The calculation (because I'm all about the calculation) is

One Rep Max = Weight Lifted / (1.028-0.028 * Number of Reps)

This is a slightly different calculation than that used in the 5/3/1 book.  First of all, this calculation is a little more pessimistic.  Second, and probably more importantly, is that Wendler's calculation doesn't work for a single rep: if you get one rep in, his formula states that your 1RM is more than you actually lifted.  Bogus.  However, the resulting calculation may actually underestimate my 1RM because of the structure of the workout.  The 1RM is calculated based on the top set, but there are two prior sets that must result in at least some fatigue.  This is mitigated somewhat by a good rest between sets (three minutes between sets 1 and 2, and about four and a half minutes between sets 2 and 3).  Whatever.

But first, what is a good lift and what is a bad lift? The values below were grabbed from this site and seem to be pretty decent.


Exercise & WeightNoviceIntermediateAdvancedElite
Military Press: 132 lbs84105125151
Military Press: 148 lbs94119140169
Deadlift: 132 lbs209239342438
Deadlift: 148 lbs234269380482
Bench Press: 132 lbs125153208260
Bench Press: 148 lbs140172234291
Squat: 132 lbs168205278369
Squat: 148 lbs188230313410








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