Prep for a 1RM

[thunderdownunder]

I had only had one go at my 1RM since starting SL 5 weeks ago. A couple of questions I have are:

1. How often do you check what you new 1RM is?

2. How do you prepare for it menatally? ie. is it just another day or do you really psyche yourself up?

3. How do you prepare physically? i.e. how much do you warm up compared to usual? Can you warm up too much and as a consequence affect the outcome of your attempt?

Any other thoughts, views appreciated.

Thun

[Mouse]

Personally
Q1 - not too often
Q2 - I like to see it in my mind so some psyching involved and I find deep breathing helps
Q3 - I think your warm up will have a big effect especially if you do too much

My last DL I was wanting 167.5 and warmed up for it appropriately.
I went from 160 to 167.5 and got it.
Then thought - 'what the hell I can do 170' - no chance - although I got it off the floor.
Looking back if i'd gone from 160 to 170 I would have got it.
But by then I was knackered and had psyched up for 167.5 and hadn't seen 170.

[SmellyOrc]

1) Whenever I feel like I can set a new PR
2) I think about it days before I actually set the PR. I visualize myself finishing the lift and how it'll make me feel.
3) Warming up? Lets say I'll be shooting for a 200kg DL PR, my warm-up would be like this:
1*4*60kg
1*2*100kg
1*1*140kg
1*1*160kg
1*1*180kg
1*1*190kg (optional)
PR

No high reps, steadily increasing weights, and some minor static stretches for the legs (hindu squats mostly, holding them in the lower position and extending the knees way out. Feels great imo.). Rest between sets as needed.

[Bramasole]

Orc why the heck would you go as high as 180 and 190 in warming up for 1RM of 200?
I think I would warm up with about 60% of my 1RM then just go for it. If I got it I would then try 1RM +10.

[SmellyOrc]

To calibrate if I'll hit 200, or if I need to shoot higher or lower. Going from lets say 130kg to 200 kg would be too high of a jump for me. Also, to get the body better warmed up and ready to take the heavy load. I probably won't do 190kg, but 180kg, hell yeah. Its not heavy enough to fatigue me, so the advantages outweigh the as good as non-existent disadvantage(s).

[MikeD]

I hit a PR in squat of 325. It sounds counterintuitive, but I actually did 310, 315, and 320.


I gave myself about 10 minutes between each of these. I wantedto make sure that it wasn't going to be too much.

[thunderdownunder]

Thanks for those repiles guys. PPL keep em coming!!

[KCMasterpiece]

I second Thun.

I'm in the same boat. The last time I went for a PR was squat (225 lbs) in 1998 and bench (6x155) in 2000. Plan on testing these and DL's before I have to take 3 weeks "off" for school in late may.

Will check back for tips!