One rep max testing...

[Cynic]

I've never done this before and I'll probably only do it for the deadlift, though I'm also thinking for the squat.

I've seen Alcoholiday's log where he tends to go in 10-20lbs increments, but his is the only log I've seen doing singles for maxing.

Is a good progression 10-20lbs with 180s rest?

[Kevin T.]

I guess it depends on where you're at. The only real maxing I've done within the past few months have been deadlifts, due to a lack of a spotter. With that I'd warm up with 135 for 5 reps, 3 x 165, 195, then singles at 225, 275, then when I got up around my max, say 320, I'd go up by 10, then 5s if I had anything left in me.

[GqArtguy]

Increments are based off how much you can lift. Since you dont know that, you should go off something thats heavy for 2,3,4, or 5 reps.

If you can do say, 410 for a squat, 10-20 lbs is going to take a long time if youre starting from the bar so you adjust as you get closer. Ill do reps of about 2-3 up until I get to a weight that starts feeling heavy or a weight that will start fatiguing me if I do reps. So a possible progression would look like this:

135/3
225/3
275/2
315/1
335/1
355/1
375/1
395/1
410/1
415-420/1

All of this is dependent on how the last was. If 395 felt heavy, I might just do 405 then try 415 or whatever. Your progression should reflect what you need to be adequately prepared for the next set. If the current set felt like a ton, take a smaller jump and see if it was just a form issue. If it was a breeze, then proceed.

As far as rest, you take as long as it takes for you to be mentally and physically ready. You shouldnt be looking at the clock when doing this because 180s might not be enough time to gather yourself.

[Terry Monk]

GQ has it right for most folks IMO.
I tend to jump all over the place myself. Weird I know. For instance, I take my last weight that I was able to do for at least 3-4 reps. I don't figure a percentage or a certain amount of weight. I have a weight in my head and I shoot for it. It's basically a with-in reach goal, but something I really have to struggle for. I get myself all pysched up and go for it. If I get it, great. If not I knock it down to about 10lbs heavier than my last high weight and do it. At that point that weight feels "light". I know, not very conventional but it works for me.
I've also found that if I pyramid up, that I'm worn out by the time I get ready to max and I generally don't hit it. I've started doing a warm up set and then my first working set is my try at a personal max; while I'm still fresh.

I don't pretend that this method will work for anybody besides me. So do as others say and not as I do. :p

[Alcoholiday]

warm up until you're warm, and then make increments where the weight won't feel heavy from one attempt to the next.

example: if you warm up with 135, and then jump to 225, and then 315 for a max single, 315 is going to feel really heavy.

[jvernacchio]

Hey Cynic,

here is what I just did for Bench for 1RM test.

1. Bar 10 reps just to get the mechanics and shoulders looking for whats coming.

2. 95lbs (1 25 on each side) 5 reps
3. 135 (1 45 each side) 5 reps
4. 185lbs 3 reps
5. 225 3 reps
6 275 3 reps
7 315 3 reps
8 335 2 reps (3 plates and a 10 on each side)
9 365 1 rep (3 plates and a 25 on each side)

Basically I progress with 50lbs of weight each time until I get to about 85% of 1RM. I do the same thing with squats and deads as well. If your lifting lighter you may want to increase with 10lbs each side or 5lbs each side its up to you really. As for rest I take about 3 minutes between sets on the last 3 or 4 when the heavier lifting takes place. Remember this is a max lift day so your not in a hurry and you want to focus so you avoid injury.

[Chiron]

jvernacchio does it the most effective way, imo. I do the same thing except once I get to 85% I do singles instead of doubles or triples. The more you lift the more weight you do per jump.

[galya]

Why don't you figure out your 1RMs from 3 or 5 or 10 RMs and then test them?

[Cynic]

Originally Posted by galya

Why don't you figure out your 1RMs from 3 or 5 or 10 RMs and then test them?

Sorry Galya, I meant to respond earlier, but lost track...

Ok, there's several reasons:

1. The farther you get away from a true 1RM pull/push, the less likely you are to use the motors that you use for a max lift. Thus, doing ten rep sets has little affect on a max lift because according to the experts, it's almost entirely neural and uses different motors.
2. Getting to 3RM might be sufficient, but if I don't know what I can do for 1 rep, I'm not going to know what I can properly do for 3 reps. I'll likely fatigue myself before finding something approaching accurate.
3. I'd like each assessment to be a mini workout, while I'm between NROL programs.

[Lisa~]

Cynic,

I can't speak for Galya, but I read her post to mean, why not look at the workouts you've done in the recent past and use the calculators to make a guess at your 1RM. So if you did a 6 rep set recently, use that number, use the 1RM calculator and you'll get a number that is something to shoot for. Use that number to decide on your warm-up sets and reps. It will give you a starting place for your real 1RM test day.

[Cynic]

I haven't done anything near a 3-5 RM recently. It's all been higher > 10 rep sets.

I know the calculator on exrx fails above 10 reps, so the best I really have to go by was my 3x3x250 I did earlier in the year.

Would you two suggest using that?

[Lisa~]

Sure. You've got to start somewhere. Your test will take you up in increments from there.

[galya]

Thanks Lisa, that's exacly what I meant. Look at your numbers now, estimate, try. If you can do it, go up a bit. Whenever I have tested 1RMs I have usually calculated it perfectly before I do it.