I still havent figured out the best number of sets and reps to do before maxing. I have my football lifting comp soon and i know everyone is different, but what do you guys do before mqxing out
Credit for this goes to Jim Wendler:
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80%
1x1 @ 90%
1x1 @ 95%
1x1 @ 100% or new PR.
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"
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).
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
GAME ON! MOVAH FUKAZ!
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
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
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
Good fukin job popie chewlow!Originally Posted by benmayro
GAME ON! MOVAH FUKAZ!
thank you budd!
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.
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
I'm sure there isn't a wrong way. Jus gotta play it by ear find out why worksOriginally Posted by StangBanger
im 17 budOriginally Posted by SLW2
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.
bump for my bud!