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killxswitch
06-24-2008, 11:53 PM
I will be attempting a 315 max on squats in a few days. I only started lifting in December so other than my initial farting around when I started I haven't maxed on squats or anything else since high school.

I'd appreciate some advice on what to do to work up to a 315 single, as in what weight, how many reps, etc, so I get a good enough warmup without tiring myself out for my max attempt.

Thanks in advance, I'd be so lost without WBB to guide me :D

Szust
06-25-2008, 01:09 AM
I'd follow something like a Westside ME day scheme. When I max one something like the Zercher I do 45 x10, 135 x10, then 60% of max x3, 70% x3, 80% x3, 95% x1, then a max, and even heavier after that if you can.

jtteg_x
06-25-2008, 01:15 AM
when going for a 1rm...i prefer to work a pyramid format. in your case to 315lb, it'd be something along the lines of:

stretching
bar x10
135lbx8
185lbx5
225lbx3
275lbx1
295lbx1
315lbx1

killxswitch
06-25-2008, 10:08 AM
Thanks for the input fellas.

Detard
06-25-2008, 10:43 AM
I would do something like. 45x10, 135x5, 225x3, 245x1, 265x1, 315x1

frank
06-25-2008, 10:50 AM
I would do something like. 45x10, 135x5, 225x3, 245x1, 265x1, 315x1

i like this better...

to the above posters besides detard, whats the point of doing 295x1? youll waste energy if you go that close to your max.

BFGUITAR
06-25-2008, 10:57 AM
I'm with Detard, but I would throw 95x10 in there as well.

Guido
06-25-2008, 03:26 PM
I'm with Detard, but I would throw 95x10 in there as well.Not necessary. Don't waste too much energy on the real light warmups.

Guido
06-25-2008, 03:26 PM
I would do something like. 45x10, 135x5, 225x3, 245x1, 265x1, 315x1
Agree. I definitely wouldn't go heavier than 275 before trying the max.

Brodiesel
06-25-2008, 07:38 PM
why not try, 50%x5 60%x3 70%x3 80%x1 90%x1 100x1, works for me and I'm not burned out when i hit 100

RedSpikeyThing
06-25-2008, 08:07 PM
I would do:
bunch x bar
5 x 135
3 x 185
1 x 225
1 x 275
1 x 315
If you catch form problems early, do another set at a light weight.

Szust
06-25-2008, 09:35 PM
i like this better...

to the above posters besides detard, whats the point of doing 295x1? youll waste energy if you go that close to your max.

It prepares me mentally. Jumping from 265 to 315 is way too big for me to expect what kind of weight I'm going to be moving.

BFGUITAR
06-25-2008, 09:38 PM
Not necessary. Don't waste too much energy on the real light warmups.

I personally like it.

I will make a big jump between my warmup just before my one rep max but I like some higher rep stuff before.

jtteg_x
06-25-2008, 09:46 PM
OP, i just scoped your journal and realized your in the 220's. i would skip the 295 and jump to 315. grab your protein shake and eat a big breakfast...you'll get it no doubt.

killxswitch
06-29-2008, 02:49 PM
Thanks everybody for the advice. Here's what I ended up doing:

Squat:

bar x 2 x 10
95 x 5
135 x 5
185 x 3
225 x 1
245 x 1
265 x 1
(add belt)
315 x 1 (PR, I've never maxed before on squat) - This felt good, form was on and depth was on, so...
335 x 1 (PR +20)