Warming up to max

  1. Warming up to max


    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
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html


  2. 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

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  3. 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"

  4. I usually warm-up with (knowing previous max numbers or calculating max before hand):

    40% x5
    50% x5
    60% x5
    (I usually do the above with max speed to get everything going)

    75%x3

    (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).

  5. 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

    Thank you.
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  6. Quote Originally Posted by roblasane
    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.
    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 8
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  7. Quote Originally Posted by benmayro View Post
    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 8
    Try 280 for 1 rep. If you get it add 2.5 to each side rest at least 3 mins and try 285.
    "Strive to seize the initiative in all things"

  8. 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
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  9. 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
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  10. Quote Originally Posted by benmayro
    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!

  11. thank you budd!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  12. Quote Originally Posted by Rodja View Post
    Credit for this goes to Jim Wendler:

    1x5 @ 50%
    1x3 @ 60%
    1x2 @ 70%
    1x1 @ 80%
    1x1 @ 90%
    1x1 @ 95%
    1x1 @ 100% or new PR.
    This is very similar to what I used for the bench press and squat 1 RM testing I did for my dissertation.

    It went something along these lines:
    3 x 3-4 @ 50, 60, 70% with 3 min rest
    3 x 1 @ 80, 85, 90%
    Singles at 95% and moving toward 1 RM.

    Br

  13. Quote Originally Posted by benmayro View Post
    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
    Nice job man! How old are you?

  14. Quote Originally Posted by ZiR RED View Post
    This is very similar to what I used for the bench press and squat 1 RM testing I did for my dissertation.

    It went something along these lines:
    3 x 3-4 @ 50, 60, 70% with 3 min rest
    3 x 1 @ 80, 85, 90%
    Singles at 95% and moving toward 1 RM.

    Br
    I knew you'd be with similar thinking to me on this topic. Far too many do too many reps and/or sets before getting to their 1RM.

    Here's what I did yesterday on deads (PR was 565)

    135x3
    135x3
    225x3
    225x3
    315x1
    405x1
    455x1
    495x1
    545x1
    575x1

    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


  15. good info here... I have been 'doing it wrong' to find my 1rm...

    thanks!
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html

  16. Quote Originally Posted by StangBanger
    good info here... I have been 'doing it wrong' to find my 1rm...

    thanks!
    I'm sure there isn't a wrong way. Jus gotta play it by ear find out why works

  17. Quote Originally Posted by SLW2

    Nice job man! How old are you?
    im 17 bud
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  18. Quote Originally Posted by Rodja View Post
    I knew you'd be with similar thinking to me on this topic. Far too many do too many reps and/or sets before getting to their 1RM.

    Here's what I did yesterday on deads (PR was 565)

    135x3
    135x3
    225x3
    225x3
    315x1
    405x1
    455x1
    495x1
    545x1
    575x1

    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.
    Congrats, that's a big pull. I'm still struggling to get back over 500 (I hit 500 x 3 about 5 years ago before I got obsessed with running).

    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.

    Br

  19. Quote Originally Posted by benmayro View Post
    im 17 bud
    I have T-shirts older than that
    "Strive to seize the initiative in all things"

  20. bump for my bud!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  21. Rodja's reply (via Wendler) seems to be simple and spot one.

  22. yupppers!! its great!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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