CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 02-06-2012, 07:46 AM   #1
Mike Loud
Member Mike Loud is offline
 
Profile:
Join Date: Feb 2012
Location: Woodbridge  VA
Posts: 1
1 Rm

Question for anyone who can answer it. My coaches have always said that on any day I'm trying to find a max (whether it's 5RM, 3RM, or 1RM), the weight lifted should go up on each set. So, if my current 1RM deadlift is 400 lbs, where should I start my first set of 1? I mean, what is a good range of weights and the proper increment to increase for each attempt? I feel like 315 is too low for the first set to be hard, but if I start at 385, the increments would need to be super small to increase each rep.
  Reply With Quote
Old 02-06-2012, 08:01 AM   #2
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: 1 Rm

135x7
225x5
315x3
365x1

Then singles up to your 1 RM in maybe 10-20 lbs increments...

Lower weights, focus on bar speed and good form

1-3 minutes of rest between warm up sets. Then usually 4-5+ minutes between heavier 1 RM sets

Reverse pyramid warms you up and limits fatigue
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 02-06-2012, 09:10 AM   #3
Sean Dunston
Affiliate Sean Dunston is offline
 
Sean Dunston's Avatar
 
Profile:
Join Date: Sep 2007
Location: Alexandria  VA
Posts: 5,759
Re: 1 Rm

Yep-
I agree with Steven.

This is what my last 1RM dead lift workout looked like. My previous PR was 463.


Quote:
5 x 135
5 x 225
5 x 315
3 x 365
1 x 405
1 x 435
1 x 455
1 x 475 (PR)
5 x 405
__________________
Mount Vernon CrossFit, Owner
USA Powerlifting, Virginia State Rep
My gym- Mount Vernon CrossFit
  Reply With Quote
Old 02-06-2012, 09:49 AM   #4
Joey Shishineh
Member Joey Shishineh is offline
 
Joey Shishineh's Avatar
 
Profile:
Join Date: Aug 2009
Location: Columbia  MD
Posts: 1,029
Re: 1 Rm

On 3RM, your first working set should be around 80% of your max. (320# for your DL).
__________________
|12 Labours|
  Reply With Quote
Old 02-06-2012, 11:30 AM   #5
Michael Loucas
Member Michael Loucas is offline
 
Profile:
Join Date: Aug 2010
Location: Fairfield  NJ
Posts: 1,373
Re: 1 Rm

You guys do a lot of warmups. I do 5 at 40% of the max, 3 at 60%, 1 at 80%, another 1 at 90%, finally the last one at 95%

So it would look like this

160x5
240x3
320x1
360x1
380x1

If the 400 felt easy, I'd go for 410-420 after that attempt.
  Reply With Quote
Old 02-06-2012, 06:22 PM   #6
Kevin Shaughnessy
Member Kevin Shaughnessy is offline
 
Profile:
Join Date: Aug 2008
Location: Montreal  QC
Posts: 404
Re: 1 Rm

I like to start with just 135 pounds, then go up 50 pounds at a time until I get around 90%, then max. Last time I deadlifted though I just did:

135x5
225x5
315x5
405x1
485x1 (u mad Sean?)

and it worked fine, saved a lot more energy for the 1RM.
  Reply With Quote
Old 02-07-2012, 07:19 AM   #7
Sean Dunston
Affiliate Sean Dunston is offline
 
Sean Dunston's Avatar
 
Profile:
Join Date: Sep 2007
Location: Alexandria  VA
Posts: 5,759
Re: 1 Rm

Quote:
Originally Posted by Kevin Shaughnessy View Post
I like to start with just 135 pounds, then go up 50 pounds at a time until I get around 90%, then max. Last time I deadlifted though I just did:

135x5
225x5
315x5
405x1
485x1 (u mad Sean?)

and it worked fine, saved a lot more energy for the 1RM.
Nope. Not at all.

Quote:
Originally Posted by Kevin Shaughnessy View Post
I'm 6'2, 235 and my best deadlift is 485. I probably need to lose weight.
You outweigh me by about 60#. I'm guessing you should be mad that your DL isn't in the 600# range!

__________________
Mount Vernon CrossFit, Owner
USA Powerlifting, Virginia State Rep
My gym- Mount Vernon CrossFit
  Reply With Quote
Old 02-07-2012, 06:03 PM   #8
Jared Ashley
Member Jared Ashley is offline
 
Profile:
Join Date: Nov 2007
Location: Tucson  AZ
Posts: 1,550
Re: 1 Rm

Quote:
Originally Posted by Michael Loucas View Post
You guys do a lot of warmups. I do 5 at 40% of the max, 3 at 60%, 1 at 80%, another 1 at 90%, finally the last one at 95%

So it would look like this

160x5
240x3
320x1
360x1
380x1

If the 400 felt easy, I'd go for 410-420 after that attempt.
I'm a fan of the "less is more" plan also. my 1RM DL today went:

145x3
185x1
235x1
275x1
305x1 (1st "working lift")
330x1
340x1 (5 lbs PR)
  Reply With Quote
Old 02-07-2012, 07:48 PM   #9
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: 1 Rm

If you already have a warmup then you can do many less reps for the reverse pyramid for 1 RM of course
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 02-07-2012, 09:21 PM   #10
Chris Mason
Banned Chris Mason is offline
 
Profile:
Join Date: Nov 2007
Location: Charlottesville  VA
Posts: 4,708
Re: 1 Rm

Here is what I would do:

5-10 x 135
5 x 225
3 x 315
1 x 365
1 x 390
1 x 405
If there is more in the tank then 1 x maybe 410-415
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 07:53 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.