1RM Testing

[Disco Duck]

I'm looking to test my 1RMs over the next couple of days. What is the best way to go about it (i.e. in terms of starting point, warm-up reps, rest periods, etc.)?

 

[jj80]

T NATION | How to Warm Up for a One-Rep Max

I do something like this.

Sometimes I skip the warm ups that are really close to my 1rm. This is probably a bad idea and not something you should do.

If you have no idea what your 1rm is you'll have to go by 'feel' I guess and just load weight on gradually doing singles.

 

[LAandE]

pretty good article

 

[NAPARM]

Have a play round & see what works for you. If I was attempting 300 my warmup would be as follows:

60kg x 5
100kg x 4
140kg x 3
180kg x 1
220kg x 1
260kg x 1
300

I like big jumps where as others will often use a lot smaller jumps.

 

[Sticky]

For comparison, my warm up for 300 generally looks like

70x 5
120x 5
170x 5
220x3
260x 2
285x 1 if in a comp, if not skip this
300 x1

 

[Bench Polkov]

For bench and squats I use a 8, 5, 3, 2, 1, 1 scheme. For deads I use 5, 3, 2, 1, 1, 1.

 

[0ni]

Am i the only person that needs to warm up a shitload?
I do 3x60, 70, 80, 90, 1x100, 110, 120, 130, 140, 145 for example

 

[Darkoz]

Am i the only person that needs to warm up a shitload?
I do 3x60, 70, 80, 90, 1x100, 110, 120, 130, 140, 145 for example

Yes

 

[Goosey]

Am i the only person that talks a load of shit?
I do 3x60, 70, 80, 90, 1x100, 110, 120, 130, 140, 145 for example

fixed - darkoid.

 

[trofius]

I would work up to it over a month, adding weight every week for the work sets listed below.
Week 1 3 sets of 10
week 2 5 sets of 5
week 3 8sets of 3
week 4 6 sets of 2
week 5 warm up and taper towards. 1 rm as mentioned in previous posts

 

[spartacus]

I do as little as possible but enough to be warmed up.

After weight gets to 50%, i would triple on 60%, and singles on 75%, 85%, and 95% of opener.

 

[Disco Duck]

Thanks everyone. Much appreciated.

 

[RyanF]

Am i the only person that needs to warm up a shitload?
I do 3x60, 70, 80, 90, 1x100, 110, 120, 130, 140, 145 for example

I make bigger jumps in weight, but I start lighter on everything except deadlifts. On squats, I start with bodyweight, either 1 or 2 sets of 10 or a few sets of 5, then a set or 2 with the empty barbell, then make 20kg jumps all the way up until I reach the top end, where jumps might only be 5-10kg, depending. For bench press I start with a couple sets of 20kg, then move up in 10-20kg jumps. For deadlifts, I start at 60 or 70kg, then move up in 20-40kg jumps.

 

[0ni]

Yeah actually when I deadlift I don't warm up too much as my lower back generally fatigues fast and I have normally done a shitload of squats before I pull so am already warmed up. My deadlifts normally go 100x3, 140x1, 160x1, 170, 180, then one final pull depending on how that goes