Best set progression to test 1 rep max, pr's

[CohibaRobusto]

Curious what is the best way to warm up and progress in weight if you want to test out your 1 rep max lift, for say bench press?

In other words the number of sets and reps you would do before attempting the new pr...

Should the progression be the same for squats or deadlifts as bench press?

 

[Trump]

For me it be bar, 1 plate 2 plate all for sets of 8-10 then 2.5 for 3, 3plates for 3 and so on until I could only get 1

 

[Gabriel]

That's one of the best questions I've heard on this board since I've been here.The goal is to warm up properly without wearing out said muscle group..
I'm sure there is a scientific equation that applies..But I have my own method..For bench:
1x...the bar..10 reps
1x...135lbs..10reps
1x...at 50% max...8reps
1x...at 75%max...3reps
1x ..at 90%max...1rep
Then 1 max rep...rest times increase with weight increase...This is what I have used over the yrs..

 

[CJ]

...The goal is to warm up properly without wearing out said muscle group..

^^^Absolutely this!!!

The number of sets will obviously vary, since there's such a big difference in warming up for an 800 lb attempt vs a 200 lb'er.

But as your warmup weight increases, definitely lower the number of reps. Do just enough to get in the groove at that weight, and no more. Any extra reps are just wasted energy.

 

[tinymk]

The weights are gonna differ considerably from person to person but the % can be used by everyone
For me at the time I was benching over 500. 225x20 for 2 sets, 315x5, 405x1, 455x1 then go for a max weight.
So if you use percentages it would be 45%, 63%, 81% and last warm up at 90%

This is how I warm up at meets for years with success.

 

[Metalhead1]

Rule i've followed for a while is what Westside has recommended for years. Hit a PR on your 7th set.

Here is an example if your PR would be 225

Warmup with the bar until it feels like the bar.
75 x 8
105 x 5
135 x 3
155 x 3
185 x 1
205 x 1
225 x 1 PR

I keep my reps on the low side compared to others here, and get my.volume work after. I do my squat, and deads the same type of progression.

 

[Gabriel]

Tinymk and I are worlds apart,but damn near the same percentages.. what does that tell you?

 

[creekrat]

Like Gabe said, warmup is key. Our gym has a pool and a hot tub and I am planning to start doing a light swim to loosen up and then a 10 minute soak in the hot tub before I touch a weigh on big muscle group days. Just make sure the blood is good and flowing to the required muscle group and at any hint that something feels off or painful just stop

 

[Gabriel]

I'll share something I think L.Priest once said that has saved my butt more than a few times..When going heavy,take the top and bottom 10% out of the range of movement..

Point being.. that's where most injuries happen.. I've done this for yrs..knock on wood.. I've had very few injuries with heavy weight..

Great point Ratt listed..If you're not feeling it or something off..another day..

 

[BrotherIron]

I do things different than most... I perform a dynamic warm-up to prepare the muscles that will be used and prime them to fire correctly. So for example... deadlifts; hip circle monster walks forwards and backwards, lateral walks with hip circle, glute bridges, planks, etc. Then I warm up with 135 for a triple, 225 for a triple, 315 for a single, so on and so forth. Don't need to do many reps. The warm up primed my body and the weight I'm moving doesn't need to exhaust me just get me acclimated and prepared.

I also do basically the same things for squats that I do for deadlifts.

Here's what I did for my last squat session (sleeves + belt).
145x3
235x3
285x1
335x1
385x1
425x1
465x1
505x1
545x1

And I made sure to take 3-4 min rest in between working sets with as much as 5min taken if needed.