maxing out

ExiledX66 · 07-24-2006, 05:33 AM

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.

largepkg · 07-24-2006, 08:30 AM

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

**CowPimp** · 07-24-2006, 10:21 AM

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.

PWGriffin · 07-24-2006, 10:30 AM

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

PWGriffin · 07-24-2006, 10:30 AM

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??

kenwood · 07-24-2006, 01:06 PM

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

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

AZNracerx1989 · 07-24-2006, 11:09 PM

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

kenwood · 07-24-2006, 11:14 PM

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

JordanMang · 07-24-2006, 11:14 PM

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

AZNracerx1989 · 07-24-2006, 11:28 PM

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.

**CowPimp** · 07-25-2006, 09:23 AM

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.

Hitman0809 · 07-25-2006, 02:23 PM

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

Saturday Fever · 07-25-2006, 03:08 PM

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.

kenwood · 07-25-2006, 04:12 PM

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?

SJ69 · 07-25-2006, 04:15 PM

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

SJ69 · 07-25-2006, 04:18 PM

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"

kenwood · 07-25-2006, 04:25 PM

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?

**CowPimp** · 07-25-2006, 08:13 PM

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.

07-24-2006, 05:33 AM	#1
ExiledX66 Registered User Join Date: Sep 2005 Posts: 67	maxing out 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.
ExiledX66 Registered User Join Date: Sep 2005 Posts: 67

07-24-2006, 10:21 AM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-25-2006, 04:15 PM	#15
SJ69 Registered User Join Date: Nov 2003 Location: Philly Posts: 1,023 Photos: 1	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
	"I don't like small cars or real big women, but somehow I always find myself in 'em" - KR

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

07-24-2006, 01:06 PM	#6
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	the other day o maxed at 265lbs and this is what i did 135x1 185x2 215x1 225x3 235x1 245x1 255x1 265x1

07-24-2006, 11:09 PM	#7
AZNracerx1989 Registered User Join Date: Dec 2004 Location: Colorado Posts: 45	Doesnt all the warmup make you weaker for the 1 max?

07-25-2006, 02:23 PM	#12
Hitman0809 Registered User Join Date: Apr 2006 Location: Bergen County Posts: 67	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

07-25-2006, 04:25 PM	#17
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	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?