Originally Posted by
LowCel
I figured how good of a workout could anyone get with 30 pound weights, boy did I find out.
For sure you can get good workout with 30lb dumbbells. I only own two sets of dumbbells 25 and 35lbs and I can blast myself pretty decent with them.
Using this table you can estimate conversion of low-weight and high-rep stuff to the equivalent heavyweight version.
Code:
Reps Fraction 1rep max
1 1.000
2 0.972
3 0.945
4 0.917
5 0.889
6 0.861
7 0.833
8 0.806
9 0.778
10 0.750
11 0.722
12 0.694
13 0.667
14 0.639
15 0.611
16 0.583
17 0.555
18 0.528
19 0.500
20 0.472
21 0.444
22 0.416
23 0.389
24 0.361
25 0.333
26 0.305
27 0.277
28 0.250
29 0.222
30 0.194
In theory, to meet Friel’s max strength goals* I would “only” have to squat my 35lb dumbbells 30 times and step up 20 times. Your pyramid set was 64Reps total so if you used a short rest period that is pretty killer.
*Squat goal: 6 reps of 1.3 x Body Weight; Step up goal: 6 reps of 0.7BW