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.
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Thread: How to prepare for a 1 rep max?
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07-25-2007, 03:20 PM #1
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07-25-2007, 03:22 PM #2
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07-25-2007, 04:55 PM #3
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07-25-2007, 06:35 PM #4
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
506/308/606/1420 - meet PRs
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07-25-2007, 06:36 PM #5
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07-25-2007, 06:39 PM #6
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07-25-2007, 07:10 PM #7
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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07-25-2007, 07:15 PM #8
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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07-25-2007, 07:28 PM #9
- Join Date: Sep 2006
- Location: Massachusetts, United States
- Age: 33
- Posts: 1,219
- Rep Power: 4521
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
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07-25-2007, 07:39 PM #10
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07-25-2007, 07:45 PM #11
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07-25-2007, 07:58 PM #12
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07-25-2007, 08:10 PM #13
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07-25-2007, 08:16 PM #14
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07-25-2007, 10:39 PM #15
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07-26-2007, 05:30 AM #16
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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07-26-2007, 06:54 AM #17
- Join Date: Dec 2006
- Location: Chicago, Illinois, United States
- Age: 41
- Posts: 2,645
- Rep Power: 1850
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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07-26-2007, 07:05 AM #18
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07-26-2007, 07:14 AM #19
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07-26-2007, 05:19 PM #20
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07-26-2007, 06:52 PM #21
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07-26-2007, 07:06 PM #22
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