Lift Day Routine for 1RM?

**bonobo** · 01-20-2011, 12:35 AM

I previously posted about getting a 300 lb bench. The time is here now, and I will be back in the US and at the particular gym next Saturday, Jan 29. That is the day I have to lift the 300 lbs.

I had a heavy lift yesterday, and I will have one on Sunday, then resting (and flying to the US) until I go for it in Saturday.

My question is on the routine on lift day for making the lift itself (not the training, but the actual lift). I mean, what is the best way to warm up without getting too fatigued? I have searched the internet without too much luck.

What I have done all this month, twice a week before my regular workout, is go 245 x 5, 255 x 4, 265 x 3, 275 x 2, 285 x 1, and 290 x 1. Without a spotter, I am afraid to go over 290 as while I get 290 up smoothly and without pause, it isn't really easy.

I actually start with an empty bar, doing slow stretches and practicing form. Then I go up to 135 and do 10 or 12 reps. Then I jump up to the 245.

The 245 x 5 is actually difficult. It is a struggle. But when I jump up to 255, it is fairly easy. I take this to me that I need to warm up before reaching any degree of efficiency. On the other hand, I can feel fatigue by the time I get to 285 and 290, despite the fact that I have a good 3-4 minute rest between sets.

(I follow this with 4 sets of 225 x 8 (not usually making the full 8 on the last two sets) 4 sets of 145 X 8 tricep presses, and 4 sets of 195 x 8 declines before moving into the rest of my workout. However, what I do afterwards won't matter on next Saturday.)

What I need to do is have my muscles warmed up and ready for a max effort without become too fatigued in the process. Any advice? Any routines?

If it is a good idea to try it, I would like to try any suggested routines on Sunday as a trial run.

Thanks!

**TwisT** · 01-20-2011, 12:56 AM

When training for my PL bench this is what I did on heavy days...

135 x 6
175 x 2
1rm 50% x 3
1rm 75% x 3
1rm 88% x 3
1rm 95% x 1
1rm x 1 + 1 board

And so on until I hit the point I needed to for that week.

-T

**Gazhole** · 01-20-2011, 12:53 PM

For bench testing the other week this was my progression (bearing in mind im converting from kilos here!):

10 x 44lbs
5 x 88lbs
5 x 110lbs
5 x 132lbs
3 x 154lbs
3 x 176lbs
1 x 220lbs
1 x 242lbs
1 x 264lbs

The whole point of warming is to warmup rather that getting a workout. Literally, up untill the second single it was just heavy rather than difficult. Its a heavy weight, but you're not fatigued at all.

The better warmups for 1RMs have a lot of submaximal volume to drive the technique into your head by the time you get to the singles, and to thoroughly warm everything up. What you don't want to do is push past that line into actually finding it a challenge because then its work, and you want to save all your effort for your record attempts.

Its maximum effort training, and you can't give your maximum effort if you're fatigued. So basically - lots of volume, not much intensity until you get to singles.

**bonobo** · 01-20-2011, 08:44 PM

Originally Posted by Gazhole

For bench testing the other week this was my progression (bearing in mind im converting from kilos here!):

10 x 44lbs
5 x 88lbs
5 x 110lbs
5 x 132lbs
3 x 154lbs
3 x 176lbs
1 x 220lbs
1 x 242lbs
1 x 264lbs

The whole point of warming is to warmup rather that getting a workout. Literally, up untill the second single it was just heavy rather than difficult. Its a heavy weight, but you're not fatigued at all.

The better warmups for 1RMs have a lot of submaximal volume to drive the technique into your head by the time you get to the singles, and to thoroughly warm everything up. What you don't want to do is push past that line into actually finding it a challenge because then its work, and you want to save all your effort for your record attempts.

Its maximum effort training, and you can't give your maximum effort if you're fatigued. So basically - lots of volume, not much intensity until you get to singles.

Thanks!

I will give it a shot.

**Gazhole** · 01-21-2011, 08:58 AM

Originally Posted by bonobo

Thanks!

I will give it a shot.

Let us know how it goes, dude! Good luck!

**bonobo** · 01-30-2011, 07:38 AM

I am back in the US for a couple of days, and I went into the gym yesterday. As you can see by the attached photo, I am a pretty happy man! (I am on the right--the guy on the left is the trainer who had to confirm the lift.)

I was surprised, actually, on how easy it was.

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