• Recently Browsing   0 members

    No registered users viewing this page.

Recommended Posts

6 minutes ago, TGP said:

I always do reps of 5 in sets of 3...

 

so lets talk of the Last Set.  if I can barely push it 1.MORE.TIME

 

is this a RPE of 10?

  

but... I've already done that motion 15 times; it can't be near my my 1 REP Max. ?

 

If you are doing all the sets at the same weight then go with the easiest set. That'll be more accurate for calculating your e1RM

 

If you could barely push it one last time but don't, then it's RPE 9, if you do push that final rep then it's 10. If you think you could have gone a couple more then it's 8. It's really as simple as that. It's an estimate. Don't worry about it too much. You'll get better at it as you get more experience. But it's about how many reps you can get in the set and not how many you can get overall. 

 

The 1RM is a calculation extrapolating how much you could potentially lift based on the numbers for 5 reps (or whatever). All you need to do is just put the reps, weight and RPE and let Willy do the calculations.

  • Thanks 2

Share this post


Link to post
Share on other sites
11 minutes ago, TGP said:

I always do reps of 5 in sets of 3...

 

so lets talk of the Last Set.  if I can barely push it 1.MORE.TIME

 

is this a RPE of 10?

 

If you know you could do only one more, it's a 9

If you think you cannot do anymore, it's a RPE10

If you think you maybe can do another one but you are not sure you would make it, it's a RPE 9.5

 

11 minutes ago, TGP said:

but... I've already done that motion 15 times; it can't be near my my 1 REP Max. ?

 

It's not, there is a formula to extract a e1RM (estimated 1 Rep Max)

 

11 minutes ago, TGP said:

----

my feeling is that I'm best to get my heart rate; get the average Heart rate, subtract from resting pulse and divide by 10.

 

would this be a good way to do it?

 

No, that's not the way RPE works

 

6 minutes ago, TGP said:

actually THIS;

https://stronglifts.com/5x5/#gref

is pretty darn close to what I did before.

 

Stronglifts is also what i started with!

 

6 minutes ago, TGP said:

2 alternating workouts- both of which are "full body".  3 sets of 5.  add little amounts of weight frequently.

 

3 sets of 5 sounds like Starting Strength instead of Stronglifts

 

6 minutes ago, TGP said:

its been so long since I programed that I've entirely forgotten WHY , I set up the program like this but....

 

I held it together for about half a year and progressed nicely.

 

so... BRUTAL is brilliant! I totally need to get back to it.

 

We'll make a fun challenge lifting in here!

  • Like 2

Share this post


Link to post
Share on other sites

Sounds like a few of us will be using stronglifts/starting strength for this challenge, including myself. I will be starting Monday. Better check out those links so I have a better idea of what the funky numbers mean.

Sent from my CPH1725 using Tapatalk

Share this post


Link to post
Share on other sites

Reporting in with today's numbers:

  1. Your weight - 157.8 lbs
  2. Your gender - Male
  • Type of exercise - Squat
  • Exercise Weight - 80 lb
  • Completed reps in a set - 5
  • RPE - 7

 

  • Type of exercise - Overhead Press
  • Exercise Weight - 55 lb
  • Completed reps in a set - 5
  • RPE - 8.5

 

  • Type of exercise - Deadlift
  • Exercise Weight - 95 lb
  • Completed reps in a set - 5
  • RPE - 6
Best guess on RPE (a new thing for me to be trying to estimate, will get better with practice I'm sure)
  • Like 1

Share this post


Link to post
Share on other sites

Okay @Mr_Willes I have spent far too long thinking about this. Cause I'm just not that good at Maths. 

 

Male 207lbs

Dead Lift: 12 reps @ 292lbs @ rpe 9 = e1RM 432lbs

Romanian Deadlift: 7 reps @ 187 lbs @ rpe 9 = e1RM 235lbs

Single Legged Deadlift: 10 reps @ 88lbs @ rpe 7 = e1RM 135lbs

Overhead Press: 9 reps @ 99lbs @ rpe 10 = e1RM 126

Viking Press: 5 reps @ 99 lbs @ rpe 8 = e1RM 112

 

I want to compare what I came up with for the e1RM with your spreadsheet so please update as necessary :lol: I think the constant that I came up with is wrong.

 

  • Like 2

Share this post


Link to post
Share on other sites
6 hours ago, jonfirestar said:

Cause I'm just not that good at Maths.

Hmm, for some reason

giphy.gif?cid=3640f6095c2fb692526f2e4551

Perhaps the sample data you're working with is from a bunch of people who are better at Maths than the average Joe. Most folks who aren't good at Maths wouldn't have even attempted their own formula in the first place.

 

But, I digress! This looks like a lot of fun. I'm in! 

Share this post


Link to post
Share on other sites
1 hour ago, jstanlick said:

Hmm, for some reason

giphy.gif?cid=3640f6095c2fb692526f2e4551

 

TBF I'm better at Math than the average joe but it's always been a weaker subject of mine and I'm really rusty. The sample data I was using is incomplete and inaccurate. I assumed a linear relationship to calculate the value and found a constant that seems to work for the bigger rep numbers but not for the smaller ones. So I don't think the relationship is quite liner. I'm trying to work out how the percentage values have been calculated because they don't really make any sense to me :) I did a little more digging and figured out the data I have was inaccurate most of the other sources out there have the data to another decimal place. That alone would account for the difference between the site and Willy's spreadsheet (it's a 0.005 difference). 

 

Well I'll stop before anyone mistakes me for a giant nerd ;)  glad to have you onboard! 

 

 

  • Like 2

Share this post


Link to post
Share on other sites
On 1/4/2019 at 12:36 AM, bker1370 said:

Reporting in with today's numbers:

  1. Your weight - 157.8 lbs
  2. Your gender - Male
  • Type of exercise - Squat
  • Exercise Weight - 80 lb
  • Completed reps in a set - 5
  • RPE - 7

 

  • Type of exercise - Overhead Press
  • Exercise Weight - 55 lb
  • Completed reps in a set - 5
  • RPE - 8.5

 

  • Type of exercise - Deadlift
  • Exercise Weight - 95 lb
  • Completed reps in a set - 5
  • RPE - 6
Best guess on RPE (a new thing for me to be trying to estimate, will get better with practice I'm sure)

 

Type of exercise - Squat

e1RM = 103 lbs

Wilks = 34.43

 

Type of exercise - Overhead Press

e1RM = 67 lbs

Wilks = 22.39

 

Type of exercise - Deadlift

e1RM = 126 lbs

Wilks = 42.12

Share this post


Link to post
Share on other sites
19 hours ago, jonfirestar said:

Male 207lbs

Dead Lift: 12 reps @ 292lbs @ rpe 9 = e1RM 432lbs

Romanian Deadlift: 7 reps @ 187 lbs @ rpe 9 = e1RM 235lbs

Single Legged Deadlift: 10 reps @ 88lbs @ rpe 7 = e1RM 135lbs

Overhead Press: 9 reps @ 99lbs @ rpe 10 = e1RM 126

Viking Press: 5 reps @ 99 lbs @ rpe 8 = e1RM 112

 

Dead Lift: 12 reps @ 292lbs @ rpe 9

e1RM = 440lbs

Wilks = 124.82

 

Romanian Deadlift: 7 reps @ 187 lbs @ rpe 9

e1RM = 239lbs

Wilks = 67.80

 

Single Legged Deadlift: 10 reps @ 88lbs @ rpe 7

e1RM = 133lbs

Wilks = 37.73

 

Overhead Press: 9 reps @ 99lbs @ rpe 10

e1RM = 131 lbs

Wilks = 37.16

 

Viking Press: 5 reps @ 99 lbs @ rpe 8

e1RM = 123 lbs

Wilks = 34.89

 

 

 

Share this post


Link to post
Share on other sites

I'm hoping to find a few moments today to put up a google spreadsheet with lifts and Rangers and Wilks.

 

But if someone else feels like, please

 

Afbeeldingsresultaat voor make it snow meme

  • Like 1

Share this post


Link to post
Share on other sites
4 hours ago, Mr_Willes said:

I'm hoping to find a few moments today to put up a google spreadsheet with lifts and Rangers and Wilks.

 

But if someone else feels like, please

 

Afbeeldingsresultaat voor make it snow meme

I'm not going to have a chance to do it today but now that I understand how the e1rm works. It literally just uses the table from reactive training systems : 

 

E1RM-TABLE.png

 

So eventually I'll put it into the spreadsheet along with wilks calculation so that it's all automated. 

  • Like 1

Share this post


Link to post
Share on other sites
1 hour ago, jonfirestar said:

I'm not going to have a chance to do it today but now that I understand how the e1rm works. It literally just uses the table from reactive training systems : 

 

E1RM-TABLE.png

 

So eventually I'll put it into the spreadsheet along with wilks calculation so that it's all automated. 

 

 

Wicked! That saves a lot counting!

  • Like 2

Share this post


Link to post
Share on other sites

hello!

I got back at it!

 

did some programming I used last fall, so NOT so much weightlifting. (instead over half of that way using the atlantis weight machines)

  1. Your weight - 178.2 lbs
  2. Your gender - Male
  • Type of exercise - Deadlift
  • Exercise Weight - 135 lb
  • Completed reps in a set - 5
  • RPE - 8.5

 

  • Type of exercise - dumbbell biceps curl
  • Exercise Weight - 30 lb
  • Completed reps in a set - 5
  • RPE - 8

 

  • Type of exercise - alternating dumbbell bench press
  • Exercise Weight - 35 lb
  • Completed reps in a set - 5
  • RPE - 7

 

  • Type of exercise - dumbbell Bentover  Row
  • Exercise Weight - 35 lb
  • Completed reps in a set - 5
  • RPE - 7

I don't know if WILKS,etc really properly applies to dumbbell weight lifting... but I'm sure its NOT relevant to weight machines.

 

anyways,on an alternating day I will set up a program, that includes more barbell work and is somewhat similar to Stronglifts 5x5.  

  • Like 2

Share this post


Link to post
Share on other sites
On 1/5/2019 at 3:08 PM, Mr_Willes said:

Wicked! That saves a lot counting!

I've got most of a working proof of concept constructed so hopefully I'll have something ready tomorrow. I pretty much just need to plug in the wilks equation. Which is a big equation but straight forward. I guess I envisage giving everyone their own page on the spreadsheet that aggregates the results back to some kind of leaderboard for comparison purposes. It'd become pretty unwieldy with the way the wilks equation works otherwise. 

 

I'm not entirely sure how to do the leaderboard thing just yet. Welcome any suggestions ;) 

 

Anyway I'm deloading this week so nothing from me worth boasting about ;)

 

 

15 hours ago, TGP said:

I don't know if WILKS,etc really properly applies to dumbbell weight lifting... but I'm sure it's NOT relevant to weight machines.

 

Just make sure you plug in the total number of the dumbbells added together and it'll be fine.

  • Like 2

Share this post


Link to post
Share on other sites
23 hours ago, TGP said:

hello!

I got back at it!

Thank you for being my test subject :D 

Name TGP          
Weight Kilograms Pounds        
  80.83 178.2        
Gender Male          
             
             
Lift Weight KG Weight lbs Reps RPE e1RM Wilks
Deadlift 61.24 135.00 5 8.5 74.31 50.41
Dumbbell Bicep Curl 13.61 30.00 5 8 16.78 11.38
Alternating Dumbbell Bench Press 15.88 35.00 5 7 20.20 13.70
Dumbbell Bent Over Row 15.88 35.00 5 7 20.20 13.70

 

So I have a working, if not particularly pretty (interface design is not my forte) method of data entry and calculation of the wilks score that works with both KG and Pounds. It should simplify this whole thing so that we can get on with the fun business of lifting heavy stuff.  

 

If @Mr_Willes wouldn't mind checking my maths. 

  • Like 2

Share this post


Link to post
Share on other sites
15 minutes ago, jonfirestar said:

Thank you for being my test subject :D 

 

Name TGP          
Weight Kilograms Pounds        
  80.83 178.2        
Gender Male          
             
             
Lift Weight KG Weight lbs Reps RPE e1RM Wilks
Deadlift 61.24 135.00 5 8.5 74.31 50.41
Dumbbell Bicep Curl 13.61 30.00 5 8 16.78 11.38
Alternating Dumbbell Bench Press 15.88 35.00 5 7 20.20 13.70
Dumbbell Bent Over Row 15.88 35.00 5 7 20.20 13.70

 

So I have a working, if not particularly pretty (interface design is not my forte) method of data entry and calculation of the wilks score that works with both KG and Pounds. It should simplify this whole thing so that we can get on with the fun business of lifting heavy stuff.  

 

If @Mr_Willes wouldn't mind checking my maths. 

 

Type of exercise - Deadlift

Exercise Weight - 135 lb

Completed reps in a set - 5

RPE - 8.5

e1RM: 164

Wilks: 50.49

 

Type of exercise - dumbbell biceps curl

Exercise Weight - 30 lb

Completed reps in a set - 5

RPE - 8

e1RM: 38

Wilks: 11.7

 

Type of exercise - alternating dumbbell bench press

Exercise Weight - 35 lb

Completed reps in a set - 5

RPE - 7

e1RM: 45

Wilks: 13.8

 

Type of exercise - dumbbell Bentover  Row

Exercise Weight - 35 lb

Completed reps in a set - 5

RPE - 7

e1RM: 45

Wilks: 13.8

 

Since i had to put up the weight in whole numbers, i think you pretty much...

 

Afbeeldingsresultaat voor nailed it psycho

NAILED IT!

 

@jonfirestar Excel-Guru!!!

Afbeeldingsresultaat voor excel gif

  • Like 2
  • Haha 1

Share this post


Link to post
Share on other sites
4 minutes ago, Mr_Willes said:

Since i had to put up the weight in whole numbers, i think you pretty much...

 

Afbeeldingsresultaat voor nailed it psycho

NAILED IT!

  

@jonfirestar Excel-Guru!!!

Afbeeldingsresultaat voor excel gif

 

Woo! I did just realise I've only calculated the e1RM in kilos so I'll add a conversion column for that and then we can ship. That'll probably be a little later since I've got to get ready for work now. 

  • Like 2
  • Thanks 1

Share this post


Link to post
Share on other sites

so, if i'm using 2 35#  barbells for alternating bench press...

 

I should report it as 70# right?

 

oops.....:apologetic::flustered:

 

and Keeping that I screwed up your calculations-

that is the BOSS spreadsheet!  GJ!!

  • Like 2

Share this post


Link to post
Share on other sites

Okay here we go. The Sheet can be found here I haven't figured out any kind of aggregation just yet but it'll allow for members to make their entries and generate their numbers. They'll copy and paste into the fourm into nice tables at the front. Right click on one of the template tabs on the bottom (either pounds or kg depending on your preference) duplicate the sheet and rename it with your name and fill out all the yellow cells. It currently works up to 20 reps. 

 

I'll hand back over to @Mr_Willes for a bit of a rule check as to whether we should be reporting daily results or only when the e1RM is improving for a given lift? 

 

I'm currently thinking of creating leaderboards for the the big common lifts (starting with the 'big 4') and then maybe adding some other lifts if there is interest.

  • Like 3
  • Thanks 1

Share this post


Link to post
Share on other sites
7 minutes ago, jonfirestar said:

Okay here we go. The Sheet can be found here I haven't figured out any kind of aggregation just yet but it'll allow for members to make their entries and generate their numbers. They'll copy and paste into the fourm into nice tables at the front. Right click on one of the template tabs on the bottom (either pounds or kg depending on your preference) duplicate the sheet and rename it with your name and fill out all the yellow cells. It currently works up to 20 reps. 

 

I'll hand back over to @Mr_Willes for a bit of a rule check as to whether we should be reporting daily results or only when the e1RM is improving for a given lift? 

 

I'm currently thinking of creating leaderboards for the the big common lifts (starting with the 'big 4') and then maybe adding some other lifts if there is interest.

 

Wow dude! This saves a TON of work!!!

 

Afbeeldingsresultaat voor sweet gif

 

I'll see if i can add some spreadsheet-fu to it. BTW that's one gnarly formula in the cell for Wilks

 

Afbeeldingsresultaat voor nerd gif

 

 

  • Like 3

Share this post


Link to post
Share on other sites
5 minutes ago, Mr_Willes said:

I'll see if i can add some spreadsheet-fu to it. BTW that's one gnarly formula in the cell for Wilks

 

The wilks formula looks gnarly but it's really just long but straight forward. It's written twice with different sets of constants because they are different for males and females. 

 

 

  • Like 2

Share this post


Link to post
Share on other sites

I have updated the first post, B.R.U.T.A.L. under the GIF is linked to the spreadsheet. Hopefully making it easier to find it for everyone!

 

And again here for people that are just scrolling by....

 

On 1/2/2019 at 10:13 PM, Mr_Willes said:

Afbeeldingsresultaat voor brutal gif

 

B.R.U.T.A.L.

Bold.Rangers.United.Together.Attempt.Lifting

  • Like 4

Share this post


Link to post
Share on other sites

I am not going to be able to lift with you this challenge just yet. I am looking at a gym in cycling-range that looks financially feasible, just need to get my bike first. Lot's of things. Almost bought a standard barbell at a shop-closing-sale today. But I have no plates either and an empty bar ... that's just sad. It will be a while before I have a home gym worth the name, but I am looking forward to lifting with you at some point in the very near future hopefully.

:gonna stalk this thread and cheer you'all on:

Sent from my phone via Tapatalk

  • Like 2

Share this post


Link to post
Share on other sites

I'm deloading alllllllll the way back down to the bar for the new year and gearing back up focusing on form and trying to get to heavy numbers slowly again so I probably won't be winning anything, but I'm totally here for the camaraderie.

 

So is the idea we post every work out, or just what we anticipate being our heaviest work out?

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now