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Exercises Movements, technique & proper execution

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Old 03-04-2012, 06:56 PM   #1
Steve Dolge
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Warm Up to 1RM

Knowing that this is an individual preference, I'm wondering what are some of the preferred warm up sets to 1 rep max attempts? Coaches, what would you have a class do?

Thanks.
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Old 03-04-2012, 07:43 PM   #2
Michael E Tancini
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Re: Warm Up to 1RM

Quote:
Originally Posted by Steve Dolge View Post
Knowing that this is an individual preference, I'm wondering what are some of the preferred warm up sets to 1 rep max attempts? Coaches, what would you have a class do?

Thanks.
I personally will do a few reps at a light weight then do singles increasing weight until I hit a new PR.
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Old 03-04-2012, 08:30 PM   #3
Preston Sprimont
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Re: Warm Up to 1RM

Quote:
Originally Posted by Steve Dolge View Post
Knowing that this is an individual preference, I'm wondering what are some of the preferred warm up sets to 1 rep max attempts? Coaches, what would you have a class do?

Thanks.
I lift and coach (not Crossfit, but that shouldn't make a difference).
For myself, I go more so on how I'm feeling, but I generally do something similar to the following pattern (this is for the squat): 5-8@40%, 4@55%, 3@65%, 1-2@75%, 1@80-85%, 1@90%, 1@95%, 1@98-102%, 1@102%+ (if I made the previous rep). I tend to make larger jumps until I get to about 80%, then I start making smaller (10-20lb, usually) jumps when I get closer to my previous max. When going for a new max, it really all depends on how I'm feeling, but usually I don't jump by more than 10lbs. Honestly, this might be a bit too many reps at a high relative intensity, but the mental game plays into it big time for me, especially with squats. Also, I usually go by convenience of loading the bar until I get to my near-max and max... so I'll never be reaching for the 5lb and 2.5lb plates when I'm working up to a max.

For the athletes that I coach, I follow a similar pattern, but try to keep an eye on each one of them individually and when they get close to max, I tell them how much to increase depending on their form/speed/etc., one their near-max singles rather than going off of a prescribed percentage increase. For less experienced/weaker athletes, I'll probably prescribe smaller jumps. For more experienced or very strong athletes, I would generally prescribe larger jumps.

Really, when it comes down to it, a few reps at lighter weight then singles up to a max, making smaller jumps as you near your previous max.
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Last edited by Preston Sprimont; 03-04-2012 at 08:38 PM..
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Old 03-04-2012, 10:00 PM   #4
Pearse Shields
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Re: Warm Up to 1RM

Hmmm. Last time I maxed my deadlift, lifts went: 60kg x 5 reps, 100kg x 3 reps, 130kg, 150kg, 160kg, 165kg, 170kg.

The higher the weight I'm lifting, the more I'll warm up for it. I'll also warm up a lot for cleans and snatches, just to get the movement down as well.
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Old 03-04-2012, 11:12 PM   #5
Daniel Frankel
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Re: Warm Up to 1RM

Depends on the lift.

For Squats (1RM), I ALWAYS go:
45x3x5
95x5
135x3
(I think these bolded sets are very important to get down the movement first. I could probably jump straight to 200 after this, but I have tons of time most days)
170x1 or 180x1
200x1
225x1
250x1
265x1

and if I were to go for 280 (my current 1RM):

270x1 or 275x1
280x1

OLY lift = lots of warmup sets get the movement ready.
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Old 03-04-2012, 11:34 PM   #6
Milton Brisson
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Re: Warm Up to 1RM

Im not a coach or anything, but I have found a good system that works for me.

I work through my W/U' pretty quickly, its a tip I got from Ben Moore, who has a log here and lifts insane amounts of weight. I havent maxed out in a while, but the last time I deadlifted 400+ (last week) looked like this:

155# x 5
221 x 3
287 x 2
315 x 1
365 x 1
405 x 2 (work set)

As you can see, not a ton of reps in there. I used to do about twice the warm-up reps, but found that I was too tired for my max attempts to move the weight I was shooting for. Ive cut the W/U reps down and it has worked well.

I warm up for squatting similar to this.

Again, it is a personal thing, so work with it and see what you like.
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Old 03-05-2012, 09:53 PM   #7
Albert Chang
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Re: Warm Up to 1RM

Well I guess I've been warming up incorrectly...

I usually just put in a bunch of reps at increasing weight. So for example, when I set my 440 lb deadlift PR, I did the following to warm-up:

10 x 45 lb
7 x 135 lb
5 x 225 lb
5 x 315 lb
3 x 380 lb
1 x 415 lb (first attempt)
1 x 425 lb (second attempt, old PR)
1 x 440 lb

FWIW, 440 lbs felt really light, and I probably should've gone heavier. My squats were similar to that, but one or two less sets and not as heavy.

This wasn't something I planned, just something I did based on how I felt with each rep.
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