Quote (TheOak @ Jul 27 2011 12:54pm)
What do you recommend as a warm up b4 a 1rm attempt?
Do you have a % scheme? (Pretty ironic using a 1rm % scheme while trying to find ur 1rm :P)
I was thinking like
Y= WEIGHT
Yx10reps light set
Yx5reps medium weight
YX1reps (Probly where u wld do a noraml 3rep weight with)
Yx1reps (again with normal 3rep weight
then try maxing out....?
Hey buddy...
well the best way to do this that I've found over the years is the following:
Go a long warmup set (15-20 reps) with deep stretching and slow controlled motions to get the body ready for the lift.
Take 2-3 minutes after that "warmup" set to get mentally psyched up. Loud music...psychological torment...caffeine...whatever you need do it.
To calculate where you need to start from, take approximately 60% more weight than you can do for 12 reps. Example, if you can bench press 225 for 12 reps, you would be able to do 315 for rep. Use your phone calculator if the braincells are overstimulated with thoughts of destroying the universe.
Prepare for the actual lift....get into position, make sure you have your spotter(s), and clear your mind of all thought right before the lift. Give it everything you have. If you complete the rep easily enough that a second can be achieved, you need to attempt it again in 5-6 minutes of rest - but this time with another 5-10% more weight depending on how you feel.
If you fail, figure out how badly you failed...did you have a miss at the very top of the rep right before lockout? If so, it's safe to say your max is literally only 2.5-5 lbs lower than what you were doing. If you failed on the way down with the rep, you probably need to lose about 20-25% weight.
Hope that helps!