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maxing out

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Posted by: ExiledX66

does anyone have a system they use for maxing?
I mean for any particular motion in general.

I have just been warming up, then doing singles gradually getting heavier until I cant do anymore.


Posted by: largepkg

Quote:
Originally Posted by ExiledX66
does anyone have a system they use for maxing?
I mean for any particular motion in general.

I have just been warming up, then doing singles gradually getting heavier until I cant do anymore.

Let's use bench for this example. This is what I would do when I did 1 RM which wasn't very often. Using 315lbs as my 1RM target.

Bar only - 20 reps
135 - 12 reps
185 - 6 reps
225 - 3 reps
275 - 1 rep
315 - Max


Posted by: CowPimp

I do a bunch of triples, then cut it down to singles before the triples get hard. I try to do so over 5-8 sets. Example:

135 x 3
225 x 3
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1

I don't really rest between the first few sets, but once I get into the last few sets I rest a minute or so between them. Once I get to my max attempt, I wait more like 3-5 minutes before giving it a go.


Posted by: PWGriffin

I've read that a good rule of thumb is perform 1 warm up set for every 50lbs of weight you are going to attempt to lift. (this applies to warming up for sets or for a 1RM) Example: You are going to attempt to bench 200 lbs

Bar: 5 reps
95: 4 reps
135: 3 reps
185: 1 rep
200: 1 rep


Posted by: PWGriffin

Quote:
Originally Posted by CowPimp
225 x 3
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1

Is that what you bench CP??


Posted by: kenwood

the other day o maxed at 265lbs and this is what i did

135x1
185x2
215x1
225x3
235x1
245x1
255x1
265x1


Posted by: AZNracerx1989

Doesnt all the warmup make you weaker for the 1 max?


Posted by: kenwood

Quote:
Originally Posted by AZNracerx1989
Doesnt all the warmup make you weaker for the 1 max?
next time why dont you just put your max on the bench and go for it ...warmup


Posted by: JordanMang

Quote:
Originally Posted by AZNracerx1989
Doesnt all the warmup make you weaker for the 1 max?
I feel like it does. I just stretch and do this.

Bar - 5
135 - 5
205-225 - 3
300 - 1


Posted by: AZNracerx1989

Quote:
Originally Posted by kenwood
next time why dont you just put your max on the bench and go for it ...warmup
That's what I always do... for a long time now... maybe 5 bar to warm up. Maybe I should start warming up more.


Posted by: CowPimp

Quote:
Originally Posted by AZNracerx1989
Doesnt all the warmup make you weaker for the 1 max?
It shouldn't, as long as you wait long enough before your max attempt. Warming up more thoroughly will help your central nervous system become excited, which is vitally important when trying to break records.


Posted by: Hitman0809

i did chest yesterday, i maxed a week earlier at 275.

my reps yesterday -
135x8 -warmup
225x6
205x8
175x9
205x4
225x4
245x1
then i was fried, i stopped lol


Posted by: Saturday Fever

Quote:
Originally Posted by CowPimp
It shouldn't, as long as you wait long enough before your max attempt. Warming up more thoroughly will help your central nervous system become excited, which is vitally important when trying to break records.
Also, don't ever do your 1RM if you intend to break it. You'll psych yourself out.


Posted by: kenwood

Quote:
Originally Posted by Saturday Fever
Also, don't ever do your 1RM if you intend to break it. You'll psych yourself out.
what do you mean by that?


Posted by: SJ69

For me it looks something like this
135 X 10
225 X 6
295 X 2 (gotta find a use for those 35lb plants)
325 X 1


Posted by: SJ69

Quote:
Originally Posted by Saturday Fever
Also, don't ever do your 1RM if you intend to break it. You'll psych yourself out.
I agree if you're going for a new pb of 325 and your present pb is 315 then don't use 315 as part of your warm up it will fuq with your head one way or another. For ex. -> "Damn that was heavy, I don't think I'll get 10lbs more"


Posted by: kenwood

so next time i max out in a month or so and my current 1rm is 265lbs i should do this?

135 warmup
185warmup
215 warmup
225 warmup
235 x1
245x1
255x1
then go to 275lbs ??

is that toomany warmups also?


Posted by: CowPimp

Quote:
Originally Posted by Saturday Fever
Also, don't ever do your 1RM if you intend to break it. You'll psych yourself out.
Agreed. My last warmup set is usually anywhere from 20-30 pounds less than the max attempt, sometimes a tad more if I'm deadlifting.







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