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Chris686
04-25-2007, 03:52 PM
Well, I don't do this often, but I do them on occasion just to see where I'm standing.

This is how I structured my attempt today, and I want to know if I should have done anything differently.

Wt 175

Deadlift-

135 x 5
225 x 2
295 x 2
345 x 1
405 x 1
415 x failed

I probably shouldn't have tried the 415, but I like to keep trying until I fail.

That seems okay to me, but like I said, I rarely do 1RM attempts so I figure I'd be better off asking the real PL'ers of these forums.

WestsideWarrior
04-25-2007, 04:03 PM
That looks good, but after you just do 1 rep, and feel like you can go more, go up 5 pounds.

But that 415 is on its way.

Chris686
04-25-2007, 04:21 PM
I only tried 415 because I felt like I could get it. I probably could have had I skipped 405.

Detard
04-25-2007, 04:26 PM
I probably could have had I skipped 405.

dont play that game with yourself man. 405 is a solid number. congrats on the pr.

RhodeHouse
04-25-2007, 05:37 PM
I would just make 25 and 45 lb jumps
135x5
185x3
225x1
275x1
315x1
365x1
405x1

KingJustin
04-25-2007, 06:04 PM
It really depends on your weekly schedule, but when I do my ME work I aim for a few things:
1. Move a whole lot of total weight ... this usually requires a lot of sets... usually 10-12
2. 3 sets above 90% 1rm
3. Set a PR

The first 2 don't work too well with the third one, so you have to find a bit of a balance I guess.

WestsideWarrior
04-25-2007, 06:08 PM
I probably could have had I skipped 405.

No, it's good you did 4pps, but you should increase by 5 lbs on your max attempts, on any lift.

Chris Rodgers
04-25-2007, 06:18 PM
No, it's good you did 4pps, but you should increase by 5 lbs on your max attempts, on any lift.


Why? You give out a lot of advice for someone who's been lifting 3 days.

When you are going for a max put on as much weight that you think you can handle.

WestsideWarrior
04-25-2007, 06:22 PM
Wow...I horribly misstated that. Sorry.

Thats what I do in post 2. That's just me.

Lets try this...

In your example, you did 405, but didn't get 415.
If you had it in you, you should have tried for 410, instead of giving up on 415.

But oh well, you're gonna smash 415 next attempt.

Chubrock
04-25-2007, 06:27 PM
I would just make 25 and 45 lb jumps
135x5
185x3
225x1
275x1
315x1
365x1
405x1

QFT. I may have even thrown in a set at 355 just so I could get some sets in at a higher percentage of my 1RM.

Chris686
04-25-2007, 08:01 PM
I would just make 25 and 45 lb jumps
135x5
185x3
225x1
275x1
315x1
365x1
405x1

Exactly the kind of advice I was looking for. Thanks.

So I suppose the 25 or 45LBs jumps would depend on how much weight you plan on using?
Let's say my bench 1RM is considerably less... probably 250-260. I'd try 25LBs jumps there, but when I'm doing something like a squat or deadlift I should go for 45LBs at a time?



When you are going for a max put on as much weight that you think you can handle.


Yeah, I thought I could. It's no big deal really.



You know... I really don't max that often, but I enjoyed it today. So I'm going to try it more often in the future.

How often do you all max out? I'm thinking along the lines of once every couple of months.

I'm sure this depends highly on what you're doing as well. Currently I'm doing a 5x5 routine with a pyramid weight scheme.
It's 3 days a week:
1. Bench, squat, row
2. Squat light, standing shoulder press, deadlift
3. Bench, squat, row
I don't plan on swapping this up just yet since I'm making great gains on it. But if you were doing this, how would you max?

And when you go for max out attempts, do you do them all in one week on different days, or what? (Squat, dead, and bench are all I'm concerned with)

I also get burnt out pretty easily, so three days of lifting a week is all I can handle.

Sorry for so many questions.

WestsideWarrior
04-25-2007, 08:02 PM
7-8 weeks

Chris686
04-25-2007, 08:09 PM
7-8 weeks

Please don't take offense, but I'm looking for advice from someone with more experience than yourself.

Chubrock
04-25-2007, 08:14 PM
Please don't take offense, but I'm looking for advice from someone with more experience than yourself.

With the way my split is structured, I have a ME lift every week. It isn't always a 1RM or the same lift. I could possibly do a 1RM Sumo SQ the first week and then a 1RM Sumo DL the next.

WestsideWarrior
04-25-2007, 08:16 PM
That's not really advice lol

Chubrock
04-25-2007, 08:20 PM
That's not really advice lol

Things don't always have to be set as do this or do that. Advice can come in many shapes and forms. Read. Comprehend.

WestsideWarrior
04-25-2007, 08:26 PM
I should have said "Me personally, 7-8 weeks" I just need to think my posts more.

But its what ever you prefer.

RedSpikeyThing
04-25-2007, 08:32 PM
So I suppose the 25 or 45LBs jumps would depend on how much weight you plan on using?

Yes, that's right. Just to put it in perspective, I max at 170 and my 1RM would look like this:
10xbar
8x95
4x115
1x135
1x155
1x170




How often do you all max out? I'm thinking along the lines of once every couple of months.

Every couple of weeks. Sometimes I'll just walk into the gym, scrap my routine and max out on something. Personally, I need to be in the right fram of mind. And if that isn't when I scheduled, then I'll skip it.



And when you go for max out attempts, do you do them all in one week on different days, or what? (Squat, dead, and bench are all I'm concerned with)


My scheduled ones are all in one week, but each on a different day.

Hope that helps!

Chris686
04-25-2007, 08:44 PM
With the way my split is structured, I have a ME lift every week. It isn't always a 1RM or the same lift. I could possibly do a 1RM Sumo SQ the first week and then a 1RM Sumo DL the next.

That's actually a good idea.

I might start doing that since it sounds like it'd be pretty easy to fit in.

Chubrock
04-25-2007, 08:52 PM
That's actually a good idea.

I might start doing that since it sounds like it'd be pretty easy to fit in.

Be careful how you structure stuff. I only hit "lower" lifts twice a week. Once during my ME portion and the other during my speed workouts in which the weights are light. If you lift heavy early in the week and then try to hit a new max at the end of the week, I'd imagine you'd run into some trouble pretty quickly.

North
04-25-2007, 09:33 PM
I max out kind of randomly, but I guess 8-10 weeks usually.

Guido
04-26-2007, 07:34 AM
I always go for a new 1RM PR at or near the end of a training cycle, which is usually structured to peak for a PL meet. I usually use an 8-12 week training cycle.

Guido
04-26-2007, 07:41 AM
Deadlift-

135 x 5
225 x 2
295 x 2
345 x 1
405 x 1
415 x failed

I probably shouldn't have tried the 415, but I like to keep trying until I fail.

That seems okay to me, but like I said, I rarely do 1RM attempts so I figure I'd be better off asking the real PL'ers of these forums.That wasn't a bad way to go, except instead of 345 I might have gone a bit heavier before jumping up to 405...perhaps 365. Also, were you taking ~5 minutes rest between sets during your last few warmup sets and before your max attempt?

Next time I go for a 1RM attempt it will likely go like this:

6x225
3 min rest
4x315
3 min rest
1x405
3-5 min rest
1x475-480
5 min rest
1x540 max
if good then 5 min rest
1x545-555 (depending on how 540 felt)

RhodeHouse
04-26-2007, 05:01 PM
Try to get at least 5-6 sets in before you try a new max. Part of the point of the multiple sets is to get warm, feel the weight, and get some work done. If your bench is 250, I would go,
95x10
135x5
185x3
205x1
225x1
245x1
new PR

Chris686
04-26-2007, 09:40 PM
That wasn't a bad way to go, except instead of 345 I might have gone a bit heavier before jumping up to 405...perhaps 365. Also, were you taking ~5 minutes rest between sets during your last few warmup sets and before your max attempt?


I'm not sure exactly how long it was, but it was definitely close. I think for the actual max attempt I might have taken a little more than 5 minutes.
It took me long enough to get mentally ready for the lift.


Try to get at least 5-6 sets in before you try a new max. Part of the point of the multiple sets is to get warm, feel the weight, and get some work done. If your bench is 250, I would go,
95x10
135x5
185x3
205x1
225x1
245x1
new PR

Do you mean if you were going to try for 250 you would do a rep at 245 first?

It seems to me like that's just a waste of energy. Why not just make the jump from 225 straight to 250 instead? It's only 5 pounds more and it'd save you a little bit of strength.

RhodeHouse
04-27-2007, 12:20 PM
You're splitting hairs. If 250 is your goal, the jump from 225 to 250 is fine. Don't over-complicate things. Get 5-6 sets in before you try a max attempt. SFW!

Chris686
04-27-2007, 03:52 PM
You're splitting hairs. If 250 is your goal, the jump from 225 to 250 is fine. Don't over-complicate things. Get 5-6 sets in before you try a max attempt. SFW!

lol... I'm not trying to overcomplicate things.

You're the one who said it :P

By the way, what's SFW?

IZich
04-27-2007, 03:58 PM
safe for work?

Chubrock
04-27-2007, 03:59 PM
Smash ****ing Weight.