Maxing out next week

[James456]

Whats the best warm up you can do before attemping a 1 rep max

heres the weights i am going for

Bench press 100 kg

Deadlift 170 kg

Squat 125 kg

Miltary press 65kg

cheers

[2 HUGE]

start light.

well first stretch and then pyramid up to ur 1rm. w/e u do dont attempt it cold. get some blood into the muscle and get all warmed up first. then go for it.

also a lot of the lift is in ur head. convince urself u can do it. think of Ronnie's

"lightweight!!!!!" and then just kill that weight

good luck bro

[James456]

Cheers for that

But can you be a bit more specific. I.e what sets and reps should i do and what percentages of my max should i be using to warm up with. I oviounsly want to warm up but i dont want to put too much effort into the warm up that effects my max rep

E.g for the bench press should i go for 90kg first( a weight Iam definately capable of) then the 100 kg. Or would 90 be too heavy that it effects my 100 attempt so would i be better off just going for 100 straight away.

[BOSTONMASS]

(disclaimer; im still new to the sport myself but heres what i might do on a max day for deadlifts.)
DO NOT MAX "STRAIGHT AWAY"
heres one way to go about it.
-warm up light for 2 sets of 8 (easy lift to get the blood flowing and body moving)
-then go to a moderatly heavy weight for a triple.(you shouldnt have much of a problem pulling this, but enough weight to wake up your CNS)
-then increase weight again for double.( now your trying)
-(get the headphones out) next keep increasing for single until youve pulled a grand.

[2 HUGE]

(disclaimer; im still new to the sport myself but heres what i might do on a max day for deadlifts.)
DO NOT MAX "STRAIGHT AWAY"
heres one way to go about it.
-warm up light for 2 sets of 8 (easy lift to get the blood flowing and body moving)
-then go to a moderatly heavy weight for a triple.(you shouldnt have much of a problem pulling this, but enough weight to wake up your CNS)
-then increase weight again for double.( now your trying)
-(get the headphones out) next keep increasing for single until youve pulled a grand.

agreed

[James456]

What kind of weight for triples and Doubles. E.g. for bench press would going into the 90s be to heavy

[Lean_and_Mean]

What kind of weight for triples and Doubles. E.g. for bench press would going into the 90s be to heavy

If you're maxing at 100 kilos then yes doubling 90 right before would be pushing it.

[ukstrongman]

Whats the best warm up you can do before attemping a 1 rep max

heres the weights i am going for

Bench press 100 kg

Deadlift 170 kg

Squat 125 kg

Miltary press 65kg

cheers

i would do

for the bench

barx10
60kgx5
80kgx3
90kgx1
95kgx1
100kgx1

deadlift

60kgx10
100kgx5
140kgx1
160kgx1
170kgx1

squat

60kgx5
100kgx3
110kgx1
120kgx1
125kgx1

mp

barx5
40kgx5
50kgx3
60kgx1
65kgx1

[James456]

i would do

for the bench

barx10
60kgx5
80kgx3
90kgx1
95kgx1
100kgx1

deadlift

60kgx10
100kgx5
140kgx1
160kgx1
170kgx1

squat

60kgx5
100kgx3
110kgx1
120kgx1
125kgx1

mp

barx5
40kgx5
50kgx3
60kgx1
65kgx1

Cheers UK

[xaaronthomasx]

i maxed out last week at 150 LBS, and what i did was stretch my arms do liek 10 push ups and a light weight on the bench for a few reps, and then do your old max and pyramid up..

Its what worked best for me.