How to prepare for a 1 rep max?

[Tallbill]

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.

[cal62887]

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...

[mochi]

what weight are you shooting for?

[rawPL]

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.

[Tallbill]

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.

[Tallbill]

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.

[mochi]

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

[shuc0008]

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.

[rogan181]

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

[Brink007]

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

[rogan181]

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

[Tallbill]

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.

[Brink007]

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

[rogan181]

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

[StrongInChrist]

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

[Danimal]

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.

[Tallbill]

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.

[Arlecchino]

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.

[Danimal]

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.

[Brink007]

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

[Tallbill]

my bad I thought you were trying to be smart... we can be friends now

lmao

[muscle_g]

If your looking to max out at a 250 bench this is what I'd do

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