Set up to 1RM

[dordtrecht5]

Hi all. I was searching for a thread that could help me understand how to set up to 1RM on squat and deadlift after reaching a working set goal.

So far I'm at 295lbs 5x5 on squats (goal of 300 5x5). And in the deadlift I'm at 310lb 5x1.

Can somebody help me out? I just need help with percentage increase and how to go about achieving the 1RM in the workout.

[hamburgerfan]

You're probably somewhere around 365 on the squat.

Barxwhatever
135x5
225x3
275x3
315x2
345x1
365x1

[dordtrecht5]

Ok, I'll give it a shot. Thanks.

IF I hit the 365 should I add 5% more or just stop?

[hamburgerfan]

If it feels easy to the point where you could get more weight, try a little more weight. 10, 20, 25 lbs depending on how hard it feels.

[colwyn]

You're probably somewhere around 365 on the squat.

Barxwhatever
135x5
225x3
275x3
315x2
345x1
365x1

That looks like a good way to burn out and miss the last rep, for me at least. Is it common for a lot of you to warm up like this? I have to split the warm ups more evenly and with less reps near my final weight.

135 x 5
205 x 3
265 x 2
315 x 1
365 x 1

That's what I would do.

[Kenny Crox]

That looks like a good way to burn out and miss the last rep, for me at least. Is it common for a lot of you to warm up like this? I have to split the warm ups more evenly and with less reps near my final weight.

135 x 5
205 x 3
265 x 2
315 x 1
365 x 1

That's what I would do.

Great call.

Kenny Croxdale

[Tom Narvaez]

So stonerider returns.

[hamburgerfan]

That looks like a good way to burn out and miss the last rep, for me at least. Is it common for a lot of you to warm up like this? I have to split the warm ups more evenly and with less reps near my final weight.

135 x 5
205 x 3
265 x 2
315 x 1
365 x 1

That's what I would do.

I'd use less warmup myself, but for someone less used to 90%+ weights, I think an extra single
Might be good to practice.
I don't think he should miss reps if he gets enough rest before his last set, but if he does then he will have learned his limits and can correct it next time.

[aucran]

I think, past 75% of your projected maxes you should just warm up with singles.
Also, for your warm upsets, use them to go over all your form ques and make sure every thing is tight in and held correctly, this way you you get to your 1RM all you have to do is think "UP" and hopefully the rest of your form will fall into place.
I think its hard to hit a near max attempt if I'm still busy thinking, Chest up, Knees out, elbows up..etc.

[gzt]

That looks like a good way to burn out and miss the last rep, for me at least. Is it common for a lot of you to warm up like this? I have to split the warm ups more evenly and with less reps near my final weight.

135 x 5
205 x 3
265 x 2
315 x 1
365 x 1

That's what I would do.

I think, however, that that's a way to only know you have at least a 315 max. I'd treat the thing like a PL meet with three attempts and some good rest between attempts.

bar x whatevs
95x5
135x5
185x3
225x2
275x1
315x1 (attempt 1)
345x1 (attempt 2)
365x1 (attempt 3 - be sure to wait long enough beforehand)

I think 365 might be a stretch. The earlier warmups are because it takes me a while to warm up. The 315 is a last warmup/first attempt and should be easy. 345 should definitely go up. I don't think it will tank his performance on 365.