View Single Post
Old 10-31-2011, 09:53 AM   #1
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default How To Test Your One Rep Max

Some links on how to test your 1RM:

How Do I Find My Max Lifts? - Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Quote:
For squat and deadlift, after warmup sets, work your way up in weight by 30-35-40 pound increments. If you squat and deadlift under 300 pounds, increments of 25-30 are fine. If you squat and deadlift between 300-400 pounds, use 30 pound increments. If you squat and deadlift over 400 pounds, 30-40 pound increments work better. Use your best judgment. You don’t want to be performing 20 single reps on a max lift day.

If I am going for a 1 rep max (1RM) for squat and deadlifts, I will:

Deadlifts…

1355 (warmup)
2253-4 (warmup)
3151 (warmup)
3801 (last max -120 pounds)
4201 (last max -80 pounds)
4601 (last max -40 pounds)
510 (attempt at new max…if I feel strong, I will go for 525, 535, etc, but I will ALWAYS try to get a new max…if I make it, I will try another attempt with more weight)
520 (if I made the last new 1RM…if I make this one, I will try one last 1 RM)

My squat buildup is the same, although I might do move the increments in the buildup to 30-35 pounds.

For bench

135x5x2sets (warmup)
1853-5 (warmup)
2251 (max-55)
2451 (max-35)
2651 (max-15)
2851 (new max…last was 280)
…if I make that easily, I will bump up 10 pounds…if not so easily 5…if I make that lift, I will throw on another 5 and make a third go at it
Here is one that is bench specific:

How To Test Your Bench Press One Rep Max - Primal Lifter
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Sponsored Links