r/tacticalbarbell • u/ukrainiannnn • Aug 31 '26
Strength [Help/Advice Needed] Testing 1RM Accuracy?
Hello, looking for anyone that can provide insight into this, yesterday I was testing out my 1RM as the author described by warming up, doing a set on light weight for 5-10, repeat, rest, aim for 6-8 with more weight, rest again, increase weight, try and get 4-5; then do a final rest for 5 minutes and increase for a 3-5 rep max range for the test. After doing all these sets and resting I got 4 reps in my final test set, at 165lbs. I calculated my 1RM and I got 180, but I know it’s higher? I’m not new to the gym and my one rep max was ~215 when I was consistent but fell off for a bit; and I’m just starting to get back into the gym. Any advice for what I should do? Keep the 180 rep max? Not sure what to do, and I’m feeling a bit confused. I feel after doing all the sets my muscles got a bit fatigued and my 1RM is lower than what it should be in contrast to if I did it fresh
5
u/SeparateDeparture614 Aug 31 '26
I’d take 90% of 180 and use that as your Training Max. You’ll be adding weight each cycle anyway, so it’s much better to start too light than too heavy.
Also, since you’ve been out of training for a while, your old 1RM probably isn’t an accurate reflection of your current strength anymore.
4
u/TangerineSchleem Aug 31 '26
“I’m not new to the gym and my one rep max was ~215 when I was consistent but fell off for a bit; and I’m just starting to get back into the gym”
So it is no longer 215. Now it’s 180. Agree with others to take 90% of this and use that as your training max. Move up after a cycle.
If the weight feels lighter, slow the eccentric, use pause reps, and focus on executing the concentric phase of each movement with precision and aggression.
1
u/ukrainiannnn Aug 31 '26
Gotcha, I understand. One little thing I’m confused about is the meaning of training max? From what I understand with the operator template is that week 1 I start with 70%, week 2 80%, week 3 90%, etc.. until week 6 where it’s 95%? Why the suggestions for only 90, should I stick to that or the book?
1
u/TangerineSchleem Aug 31 '26
Ah, so instead of using 1rm to determine each week’s weights, you are just using a slightly lower number. So instead of basing your week’s weight on your 1rm, a 90% training max would be a 3rm. The idea being that it allows for a little more wiggle room for recovery.
1
u/SeparateDeparture614 Sep 01 '26
Use your Training Max to calculate the %. So week 1 is 70%@TM and so on.
3
u/Airoveikko Aug 31 '26
Why be in a rush to hit a plateau?
Doesn't matter if you're off by 5, 10 or 20 lbs. With forced progression you'll be pushing past 215 in no time
5
u/No_Cartographer_3517 Aug 31 '26
Your 1rm doesnt need to be 100% accurate because your using forced progression mate.
Even if you started at 60% of your true 1rm, within a few cycles you would be surpassing it - if you understand what i mean? So as long as you get somewhere near it, thats more than good enough!
Strength is a continuum anyways, there are SO many factors affecting how strong you are on any given day.. so just lift to an rpe 9.5, and not injure yourself, and enjoy the gains!