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  1. #1
    To 250 and beyond! Tallbill's Avatar
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    How to prepare for a 1 rep max?

    Obviously a decent rest period, but do you still do a quick short warmup set?

    Just curious how you guys prepare for a big lift. I'm sick of using 1RM estimates and am now only counting actual weight that I move.
    BTDT
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  2. #2
    Registered User cal62887's Avatar
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    proper warmup would be good and making sure that you have a competent spotter is a must. IMO knowing your 1 rep max is worthless and you're likely to hurt yourself...
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  3. #3
    Registered User mochi's Avatar
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    what weight are you shooting for?
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  4. #4
    Registered User rawPL's Avatar
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    Originally Posted by cal62887 View Post
    proper warmup would be good and making sure that you have a competent spotter is a must. IMO knowing your 1 rep max is worthless and you're likely to hurt yourself...
    1 rep maxes are what powerlifting is... and this is a powerlifting forum. if youre not retarded and you have someone who knows something teach form, you are not likely to hurt yourself.

    With regards to how to prepare, I really try to keep volume low and the increases steady. for example, if i were to attempt a 495 squat my warmup would be this:

    barx10, 135x10, 225x6, 315x3, 405x1, 445x1, 475x1, 495x1

    For the 3 plate and over sets I would do my full squat progression (crank ipod, adjust short/tshirt, pull up socks, grip bar, get pissed, squat). I stretch between all sets, usually use a foam roller and do some dynamic legs swings etc.
    550/345TNG/605 - gym PRs
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  5. #5
    To 250 and beyond! Tallbill's Avatar
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    Nothing big at all, I'm not going to hurt myself, and I do have a spotter.

    Working towards 250 bench, 400 dead, 300+ squat. Was just wondering if people do a light set before a PR or what.
    BTDT
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  6. #6
    To 250 and beyond! Tallbill's Avatar
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    Originally Posted by rawPL View Post
    1 rep maxes are what powerlifting is... and this is a powerlifting forum. if youre not retarded and you have someone who knows something teach form, you are not likely to hurt yourself.

    With regards to how to prepare, I really try to keep volume low and the increases steady. for example, if i were to attempt a 495 squat my warmup would be this:

    barx10, 135x10, 225x6, 315x3, 405x1, 445x1, 475x1, 495x1

    For the 3 plate and over sets I would do my full squat progression (crank ipod, adjust short/tshirt, pull up socks, grip bar, get pissed, squat). I stretch between all sets, usually use a foam roller and do some dynamic legs swings etc.
    Thank you for actually answering. I'm just trying to set new PR's, not world records.
    BTDT
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  7. #7
    Registered User mochi's Avatar
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    Originally Posted by Tallbill View Post
    Nothing big at all, I'm not going to hurt myself, and I do have a spotter.

    Working towards 250 bench, 400 dead, 300+ squat. Was just wondering if people do a light set before a PR or what.
    for bench i'd go.. bar x 10, 135 x 8, 185 x 3, 225 x 1, 250 x 1, dead.. 135 x 8, 225 x 3-5, 315 x 1, 365 x 1, 400 x 1.. you get the idea..

    this is just how i would prefer it, not everyone.. i like a few heavy singles beforehand so you get a "feel" for the heavier weight and you're not shocked when you get to your new pr.. btw i was asking what kind of poundage for frame of reference, nothing else
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  8. #8
    Registered User shuc0008's Avatar
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    My plan of attack adjusts for what exercise I am doing for bench I will do a warmup of:
    135 by 6
    225 by 5
    295 by 2
    335 by 1
    375-385 by 1

    For squat:
    135 by 5
    225 by 5
    315 by 3
    385 by 2
    455 by 1
    515-545 by 1

    For Deadlift:
    225 by 5
    315 by 3
    405 by 2
    495 by 1
    525-550 by 1

    Bench I do the most weight close to my max because my body has adapted to always benching once or twice a week but squat and deadlift are different. Squat my legs can get sore before I hit my one rep if I get to close to it. Deadlift my back and legs can not be at full strength if I do too close to my one rep max.
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  9. #9
    Registered User rogan181's Avatar
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    Originally Posted by Tallbill View Post
    Nothing big at all, I'm not going to hurt myself, and I do have a spotter.

    Working towards 250 bench, 400 dead, 300+ squat. Was just wondering if people do a light set before a PR or what.
    depends on the excersize, for bench i do one warm up set with 135 really slow to get my muscles warm, like 6 reps but each rep is liek a 10 second rep to get me really feelign em, then i throw the wait on sit down on the ebnch get pumped and finally lie back and adjust myself perfectly and do it...

    squatting and deads are different, usually ill jsut do my normal workout and hten at the end my 1RM becasue on those two i dont get any weaker after 4 sets, but with bench id do at least 10lbs les on my 1rm if i had done a full workout first
    17, 161lb

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    Squat: 315x5...............?
    Front: 185x5................?
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    Clean: 185x1................185x1
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  10. #10
    Registered User Brink007's Avatar
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    Originally Posted by Tallbill View Post
    Nothing big at all, I'm not going to hurt myself, and I do have a spotter.

    Working towards 250 bench, 400 dead, 300+ squat. Was just wondering if people do a light set before a PR or what.
    my bench is the same as yours.. heres what i did
    rotator cuff warmup with 2.5 pound plates for both arms
    135X5
    155X3
    185X1
    205X1
    250X1
    max bench 325X1 315 Video ( http://www.youtube.com/user/jbrink2007?feature=chclk#p/u/0/kKFFPplNQ4c )
    max squat 380X1
    max deadlift 465X1
    DL 420 vid from a long time ago ( http://www.youtube.com/watch?v=3ZkRDZPBm4w )
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  11. #11
    Registered User rogan181's Avatar
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    Originally Posted by need4muscle View Post
    my bench is the same as yours.. heres what i did
    rotator cuff warmup with 2.5 pound plates for both arms
    135X5
    155X3
    185X1
    205X1
    250X1
    those are the same weights i use in a normal workout, but the reps are 10,10,5,3...and may max is only 225
    17, 161lb

    Personal Best...............Right Now
    Squat: 315x5...............?
    Front: 185x5................?
    Bench: 220x1...............225x1
    Clean: 185x1................185x1
    Deadlift: 350x1.............365x1


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  12. #12
    To 250 and beyond! Tallbill's Avatar
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    Originally Posted by mochi View Post
    for bench i'd go.. bar x 10, 135 x 8, 185 x 3, 225 x 1, 250 x 1, dead.. 135 x 8, 225 x 3-5, 315 x 1, 365 x 1, 400 x 1.. you get the idea..

    this is just how i would prefer it, not everyone.. i like a few heavy singles beforehand so you get a "feel" for the heavier weight and you're not shocked when you get to your new pr.. btw i was asking what kind of poundage for frame of reference, nothing else
    Thanks man, didn't mean to be rude towards you. Cal's post kinda pissed me off since this is the powerlifting forum after all.

    I'll try using that technique.
    BTDT
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  13. #13
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    Originally Posted by rogan181 View Post
    those are the same weights i use in a normal workout, but the reps are 10,10,5,3...and may max is only 225
    yeah thats why they call it a warmup.....its suppose to WARM you up, not strain you
    max bench 325X1 315 Video ( http://www.youtube.com/user/jbrink2007?feature=chclk#p/u/0/kKFFPplNQ4c )
    max squat 380X1
    max deadlift 465X1
    DL 420 vid from a long time ago ( http://www.youtube.com/watch?v=3ZkRDZPBm4w )
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  14. #14
    Registered User rogan181's Avatar
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    Originally Posted by need4muscle View Post
    yeah thats why they call it a warmup.....its suppose to WARM you up, not strain you
    what are you talking about? iddint say anything about it strainging you, i was just commenting on howi foudn it ironic those were the same weight increments i used
    17, 161lb

    Personal Best...............Right Now
    Squat: 315x5...............?
    Front: 185x5................?
    Bench: 220x1...............225x1
    Clean: 185x1................185x1
    Deadlift: 350x1.............365x1


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  15. #15
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    Originally Posted by rogan181 View Post
    what are you talking about? iddint say anything about it strainging you, i was just commenting on howi foudn it ironic those were the same weight increments i used
    lol at all the test flowing in this section tonight Lighten up fellas
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  16. #16
    Geezer in Training Danimal's Avatar
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    Originally Posted by rawPL View Post
    1if youre not retarded and you have someone who knows something teach form, you are not likely to hurt yourself.
    Actually, the retarded part has nothing to do with it. I know a kid who has Downs syndrome who competes all the time. He does full meets, all raw, squats and deadlifts in the upper 300's and benches mid 300's. He's an inspiration to watch.

    Something that no one has asked the original OP- are you already prepping for a 1rm? What is your routine looking like leading up to your 1rm attempt? Too many people go from doing 5x5 or 3x10 or something like that and then want to max, and that's not a good way to prep for testing your max.
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  17. #17
    To 250 and beyond! Tallbill's Avatar
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    Danimal, actually I moved from a 3x10, down to a 3x5, and now I'm getting close to what people are posting in here. Its actually how I got my last 2 PR's. I was just curious if there was another technique. I can probably do a bit fewer reps building up to the max to wear myself out less, but being relatively new my gains keep going up anyways.
    BTDT
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    Originally Posted by rogan181 View Post
    what are you talking about? iddint say anything about it strainging you, i was just commenting on howi foudn it ironic those were the same weight increments i used
    He was probably commenting that the lower number of reps he performs keeps him fresh for his one rep max. Many people can overwork themselves before a max by doing too many reps, but this is an individual thing.
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    Geezer in Training Danimal's Avatar
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    Originally Posted by Tallbill View Post
    Danimal, actually I moved from a 3x10, down to a 3x5, and now I'm getting close to what people are posting in here. Its actually how I got my last 2 PR's. I was just curious if there was another technique. I can probably do a bit fewer reps building up to the max to wear myself out less, but being relatively new my gains keep going up anyways.
    Keep progressing over then next few weeks- drop down to 3x3, then 2x2, then you'll be ready to max.
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  20. #20
    Registered User Brink007's Avatar
    Join Date: Jul 2005
    Age: 25
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    Originally Posted by rogan181 View Post
    what are you talking about? iddint say anything about it strainging you, i was just commenting on howi foudn it ironic those were the same weight increments i used
    my bad I thought you were trying to be smart... we can be friends now
    max bench 325X1 315 Video ( http://www.youtube.com/user/jbrink2007?feature=chclk#p/u/0/kKFFPplNQ4c )
    max squat 380X1
    max deadlift 465X1
    DL 420 vid from a long time ago ( http://www.youtube.com/watch?v=3ZkRDZPBm4w )
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  21. #21
    To 250 and beyond! Tallbill's Avatar
    Join Date: Dec 2006
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    Originally Posted by need4muscle View Post
    my bad I thought you were trying to be smart... we can be friends now
    lmao
    BTDT
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  22. #22
    Registered User muscle_g's Avatar
    Join Date: Aug 2005
    Location: Bishopville, South Carolina, United States
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    If your looking to max out at a 250 bench this is what I'd do

    45x10
    95x8
    135x5
    185x3
    225x1
    250x1
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