Help working out 1RM Routine

[Mutated_Hair]

As it says (=

Im gonna try and work out my 1RMs today, i was wondering what the typical warmup etc should be?

Im planning on doing a to failure on the heaviest weight i can handle, so if i push out 8 reps or 5 reps then i can use a formula to work it out roughly, im not so sure about going for an actual 1RM incase i get pinned to teh bench by the bar or stapled to the floor when squatting,

Any advice on a routine would be great,

ATM im planning:

6 Min warmup running
Squat
Bench
Deadlift
Pull-Ups (These last two are just to make it a full proper workout too)
Push-Ups
6 Min cool down running

Any advice would be much appreciated guys

[dope540]

go by how you feel. you may have to drop the pull ups and push ups. 1rm really batters the body. i'm not a fan of doing 1rm, never really done them for that reason, it may also be good if you split the big 3 into 3 different workouts and do the 1rm then.

get someone to spot just in case, you gotta grind it out. unless you're about to die, you do all the work.

[musefan]

Quote

As it says (=

Im gonna try and work out my 1RMs today, i was wondering what the typical warmup etc should be?

Any advice would be much appreciated guys

Need to get my microwave nuked oats and I will be back. I will post what I do. I've ended up with a strain from going to heavy on bench lol so be careful

Quote

go by how you feel. you may have to drop the pull ups and push ups. 1rm really batters the body. i'm not a fan of doing 1rm, never really done them for that reason, it may also be good if you split the big 3 into 3 different workouts and do the 1rm then.

get someone to spot just in case, you gotta grind it out. unless you're about to die, you do all the work.

if no one is around to spot just shout 'DAAAAAAAAD' when your stuck lol oj

[Mutated_Hair]

Well today is when i usually do DLs so ill go for a 1RM on DLs (=
So itll be my usual 5x5 routine with:

Warmup
Squats
O/H Press
DL (1RM)
Chins
Weighted Plank
Cooldown

dope do you do streching after your workout? i am beginning to feel a bit tight in the legs etc =/

EDIT:
Thanks musefan (=
Iv had my overnight cooked oats from the aga already ummmmmmm (=
Having another serving after my workout =D

[dope540]

with the squats and ohp, just cruise with those, just to get the body fired up a bit. be efficient as possible as the purpose of 1rm is to test your all out- ball to the walls- crazy hairness for 1 ultimate rep.

yup, i stretch down every workout. always make time for it.

[Mutated_Hair]

Cool thanks man, ill down my squat weight to 80Kg from 85Kg last workout to make sure i have some left in the tank (=

I got one of those hard rollers, unreal sore when you roll on it with the ITB but you feel so lose after it (=

[musefan]

Quote

Well today is when i usually do DLs so ill go for a 1RM on DLs (=
So itll be my usual 5x5 routine with:

Warmup
Squats
O/H Press
DL (1RM)
Chins
Weighted Plank
Cooldown

dope do you do streching after your workout? i am beginning to feel a bit tight in the legs etc =/

EDIT:
Thanks musefan (=
Iv had my overnight cooked oats from the aga already ummmmmmm (=
Having another serving after my workout =D

Hey MH,

Yeah its probs best you try the 1RM on different days because they are quite taxing.

Personally I would put the DL 1 rep max at the beginning so you are fresh and just so that squats don't effect it..

I remember you did 90x5 really good so if I was MH for a day with some good angry music on I would probs do

WU
8xbarbell
4x40kg
4x60kg
2x80kg
2x90kg

1RM work reps

Add 10kgs at the start and when it gets tougher add 5kg/less

On your heavy 1RM I would suggest taking 2mins break inbetween

Good luck dude and be careful!!

EDIT: I need to look into this Aga thing?!?!? They sound good!!

[Mutated_Hair]

Quote

Hey MH,

Yeah its probs best you try the 1RM on different days because they are quite taxing.

Personally I would put the DL 1 rep max at the beginning so you are fresh and just so that squats don't effect it..

I remember you did 90x5 really good so if I was MH for a day with some good angry music on I would probs do

WU
8xbarbell
4x40kg
4x60kg
2x80kg
2x90kg

1RM work reps

Add 10kgs at the start and when it gets tougher add 5kg and less

On your heavy 1RM I would suggest taking 2mins break inbetween

Good luck dude and be careful!!

EDIT: I need to look into this Aga thing?!?!? They sound good!!

Nice idea by the way man, i think ill go DLs first then with that warmup,
I wont need to warmup for squats then right?
If i do them after i mean

[dope540]

agree with what muse said.

you gotta be as fresh as possible as well as warmed up for 1rm.

i would do lesser reps than muse though.
WU
8xbarbell
4x40kg
3x60kg
1x80kg
1x90kg

take as much rest as you need.

check out trickstutorial.com and have a look in teh flexibility section.

[dope540]

doubt you'll be able to squat afterwards. it's all out effort for deadlifts.