Today was a 1RM test for Military Press and Deadlift. I expected a MP of about 170-185# and a DL between 435# and 455#. I didn’t come close to either one.
- Military Press
- 8x Press @ 45#
- 4x Press @ 70#
- 3x Press @ 95#
- 2x Press @ 115#
- 2x Press @ 135#
- 1x Press @ 155#
- 0x Press @ 165#
What the hell? The bar didn’t even budge. It was awful. I thought maybe I just hadn’t rested enough. I got a drink, put some more chalk on my hands, waited a good 3 minutes.
- Military Press (cont.)
- 0x Press @ 165#
F*! Seriously?
- Deadlift
- 8x @ 135#
- 6x @ 185#
- 4x @ 225#
- 3x @ 275#
- 2x @ 315#
- 1x @ 365#
- 1x @ 395#
- 1x @ 405#
- 0x @ 425#
I got the 425# one inch off the ground and pulled and pulled and let out a deep growl. Nothing was moving that bar any further. This was disappointing for a few reasons.
- I expected so much more after 19 weeks of 5-3-1.
- This is way lower than my previous PR of 435#.
- I’ve never missed a deadlift after breaking with the floor.
After emptying the bar I loaded 160#.
- Clean & Press
- 1x @ 160#
- It was tough and ugly, but it went up.
So, I have some thinking to do. I’ll start, here, my internal dialog and we’ll see where it goes.
- Why were my expectations so out of line?
- Because my 5-3-1 Theoretical 1RMs were much higher.
- Any other reason?
- Because my Bench Press 1RM went way up.
- Why might my Theoretical 1RM numbers be so off?
- Because I’m still sick?
- That doesn’t explain the BP increase.
- Because DL and MP are both concentric-only movements and BP has an eccentric component.
- So?
- Multiple reps of the Press and Deadlift introduce a stretch reflex that’s not there during a 1RM test.
- Interesting theory. Could there be other reasons?
- …
And that’s where I am. If anyone else has any insight I’d love to hear it. I’m at a loss and really kinda bummed about the whole thing. I hope squats on Friday go much better than today.
3 Comments
Technique? are you sitting back enough? are you trying to jerk the weight up? Nerves? Could be a million things.
I don’t think it was technique. I felt like I was sitting back hard, like I just pulled real constant and steady on the bar, pushed my heals through the ground until it broke w/ the ground. I just don’t know. 405# felt WAY heavier than it should have and, of course, so did 425#.
I just don’t understand how I can press 135# for 9 reps and can just barely budge 160#. Deadlifts similarly.
Some of that has to do with conditioning, I have heard of elite rowers who can do repetitions up to 85% of their 1rm for 20..
Sometimes you really are the exception.
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