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Old 02-16-2013, 07:44 AM   #1
Matt Parkinson
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1 rep max testing

Going to be doing one rep max testing for the first time and was wondering whats the best way to go about it?

higher reps working down to 1
or stick with 1 rep and work up in weights?

cheers
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Old 02-16-2013, 08:02 AM   #2
Brendan McNamar
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Re: 1 rep max testing

Tested my squat yesterday:

5x135
2x185
2x225
2x275
1x295
1x315
1x335
345 fail

This was a good plan of attack.
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Old 02-16-2013, 08:11 AM   #3
Sean Dunston
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Re: 1 rep max testing

I'm in my 40s and it takes me a while to warm up.
I have a pretty decent squat (475), so if I were to be going for heavy singles it would look a lot like this:
10 x 45
5 x 135
5 x 225
5 x 275
3 x 315
1 x 365
1 x 405
1 x 435/440
From there, I'd have to see how I "feel" to figure out my next attempts.
As you can see - it is a lazy (just adding plates and 25s up to 405) and methodical warm up, but it gets me to singles at about 75% of my 1RM.
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Old 02-16-2013, 09:04 AM   #4
Nick Hoffman
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Re: 1 rep max testing

http://www.t-nation.com/free_online_...r_a_onerep_max wfs

You should have a good estimate on where your max should be. Start on the light side of your estimate.
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Old 02-16-2013, 11:21 AM   #5
Andrew N. Casey
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Re: 1 rep max testing

good advise given above. the only thing i will add is that in addition to warming up and working up to your weight slowly, do some explosive stuff like jumps or light jump squats or power cleans. jump some rope as fast as possible for a few seconds. also, don't overdo any of it. some guys get their minds so worked up over max that they warm up too much and by the time they get to the max attempt they are mentally and physically spent. get warm, get excited, and then go for it.
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Old 02-16-2013, 12:07 PM   #6
Glenn Plomchok
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Re: 1 rep max testing

Agree with above. I like to get some reps in with the bar (after warming up/stretching) then hit 135 for 5 or 8 then maybe a couple sets adding 20 pounds per set of 2 reps then I just get into sets of 1 and try to see where I end up. My squat is still a work in process (max 300lbs) but getting to singles pretty quickly seems to work for me as I get up over 200.

Glenn
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Old 02-16-2013, 01:46 PM   #7
Robert Fabsik
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Re: 1 rep max testing

If you want to get heavy work in, you can do more reps in the earilier sets but that will detract from finding your "true" 1RM.

Once you feel loose and warm from lower weight higher rep sets, keep the reps low to really get up to a 1RM. Both Sean and Brendan show good examples of keeping the reps low but not jumping too far ahead so that you get stapled by a weight.
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Old 02-18-2013, 02:08 PM   #8
Kid Jansen
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Re: 1 rep max testing

Depends on the lift, how high your projected 1RM is and of course on the individual.

Last Friday I had a new PR on my deadlift of 217.5 kg and I worked up to it like this:

Normal BW warm-up with some air squats, jumping, stretching
1x125
1x145
1x165
1x185
1x202.5
1x217.5 PR

On Tuesday I did something similar to get a new back squat PR:

Normal BW warm-up
3x80
1x97.5
1x115
1x130
1x142.5
1x150 PR

With my previous back squat and deadlift PR's I used an entirely different approach:

DL:

BW warm-up
1x170
1x180
1x190
1x200
1x212.5 PR

BS (in same session):

1x110
1x117.5
1x125
1x132.5
1x140
1x145 PR

Hard to say which approach worked better, but I think I prefer the latter, because it better prepares you for the weight to come and still isn't too exhausting. With the one I used on Tuesday and Friday even the second to last set felt very heavy.
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Old 02-20-2013, 10:38 AM   #9
Adam Shreim
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Re: 1 rep max testing

Man, I jump my DL really quick (in lbs) 135x3, 225x3, 275x2, 315x1, 365x1, go for new 1RM. Anything over 355 gives my body that "crap, this is heavy" feeling that prepares me for a new 1RM attempt.
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