Warming up to max
- 07-18-2012, 02:20 PM
- 07-18-2012, 02:28 PM
Credit for this goes to Jim Wendler:
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80%
1x1 @ 90%
1x1 @ 95%
1x1 @ 100% or new PR.M.Ed. Ex Phys
07-18-2012, 02:30 PM
You would want to do as little as possible so you wouldn't fatigue. If you PM what weight you use for say 10 reps I can approximate . Than you try that weight if you can bench it than wait 3 mins add 5 pounds and try again . That should get you there.
"Strive to seize the initiative in all things"
07-18-2012, 02:31 PM
I usually warm-up with (knowing previous max numbers or calculating max before hand):
(I usually do the above with max speed to get everything going)
(After this, I just go by how my body feels, I might go up 5 to 10 pounds depending on the ease of the set. I see it find getting in a hard set for two reps and figuring out a max most beneficial).
07-18-2012, 02:32 PM
1)1 good high Rep set.
2)1 min brake
3)set weight to about or a little below what u honestly feel is ur Max.
4) if u can lift it once, stop take 2-5 min break. Add weight repeat, until u can no longer lift. Drop it. Take a break try again. That's ur Max.
Figuring out Max's will take ur entire session.
Only increase the weight five lb at a time make sure to take long breaks in-between so that ur fully charged for next lift.
Report to AM in the am
07-18-2012, 02:39 PM
thanks for all the reply guys, im going to try one today than have a few budds try the others and get their opionon. rodja, ima going to do yours because i have set weight i want anf roblasane i normally dont do reps of ten but last week i did 225 for 8Originally Posted by roblasane
07-18-2012, 02:56 PM
07-18-2012, 03:07 PM
i will do bud, thanks alot! I will post the rwsults either here or in my logs... reps coming once i get on a computer
07-18-2012, 06:46 PM
i worked my way up to 280 got it with decent effort so i put on 2.5 and got 285. I was debating trying 290 and the pro side of the arguement won. I got 290, it took every inch of power i had but i moved it
07-18-2012, 06:57 PM
07-18-2012, 06:59 PM
07-19-2012, 09:52 AM
07-19-2012, 10:57 AM
07-19-2012, 11:22 AM
Here's what I did yesterday on deads (PR was 565)
Another thing that I should have mentioned is to treat every single set with the same effort and, if it didn't feel right, then take the weight again. I apply the same force to the bar at 225 that I did at 575 and treat it with the same intensity.
M.Ed. Ex Phys
07-19-2012, 11:28 AM
good info here... I have been 'doing it wrong' to find my 1rm...
Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
07-19-2012, 11:36 AM
I'm sure there isn't a wrong way. Jus gotta play it by ear find out why worksOriginally Posted by StangBanger
07-19-2012, 01:26 PM
im 17 budOriginally Posted by SLW2
07-22-2012, 02:15 PM
I even use this similar schematic when I warm up for higher rep sets. I get much more out of 2-3 sets of 3-4 with light and increasing weight prior to a 10 RM set than doing say 3 x 15 with light weight.
07-22-2012, 07:20 PM
07-23-2012, 10:37 PM
bump for my bud!
07-24-2012, 03:23 PM
07-24-2012, 04:54 PM
yupppers!! its great!
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