Deadlift Max attempt

[Andalite]

Ask away, Ark...no worries here.

2 Maxouts in one day is just fine.

Do the Front Squats first. Then do Bench. Don't do Military and Fronts. Do Military on a separate day.

But wait...first with the Deadlifts for next week. For the warm-ups, take 3-5 minutes for all sets except 205 and onwards. Then keep it on the 5-7 minute range and for the actual 1RM attempts: keep it 5+ at the VERY minimum. Taking even 10 minutes is FINE. Just make sure you are well rested both physically and mentally.

Ok, so for Front Squats..

Mobility Drills
45 x 5
85 x 5
105 x 3
125 x 3
135 x 2
145 x 1
155 x 1
165 x 1 <<-- I am note sure if this will go but you get the drill, right?

For MP whenever you do them:

Plate Halos for 10 reps
45 x 5
85 x 5
95 x 2
105 x 1, etc

I dunno you bench 3x5 so let me know and I can guide you through that as well.

 

[ark94]

Ask away, Ark...no worries here.

2 Maxouts in one day is just fine.

Do the Front Squats first. Then do Bench. Don't do Military and Fronts. Do Military on a separate day.

But wait...first with the Deadlifts for next week. For the warm-ups, take 3-5 minutes for all sets except 205 and onwards. Then keep it on the 5-7 minute range and for the actual 1RM attempts: keep it 5+ at the VERY minimum. Taking even 10 minutes is FINE. Just make sure you are well rested both physically and mentally.

Ok, so for Front Squats..

Mobility Drills
45 x 5
85 x 5
105 x 3
125 x 3
135 x 2
145 x 1
155 x 1
165 x 1 <<-- I am note sure if this will go but you get the drill, right?

For MP whenever you do them:

Plate Halos for 10 reps
45 x 5
85 x 5
95 x 2
105 x 1, etc

I dunno you bench 3x5 so let me know and I can guide you through that as well.

Thanks andalite, i just don't know what i should attempt first, and how i should warmup to that. I know though just increase by 10lbs, unless i feel its really easy then maybe 15 or 20.

For bench, i will put it at 135lbs for 3sets of 5. I have gotten 140lbs for 3sets of 5 before fairly easy also. I guess use either one.

So then on Wednesday (tomorrow), i will do Front Squat Max and Bench Max. Then on Friday Back Squat Max, and Military Max? Or should i try to go Thursday and do my Military Max? :S

Thanks for all the help so far andalite =D

 

[Catman22]

Bad idea.

Here is what you should try to do next week.

Mobility Drills
135x7
175x5
205x5
235x3
255x2
275x1 <<-- this will go
285 or 295 depending on how you feel.

Rest times = 5 minutes and more. No less. Time this. And when you rest you must focus on the lift and visualize it.

I agree with this!
This is exactly how I would warm up for a 1RM
In terms of worrying about your ass lifting early, it doesnt seem that extreme, the only way I was told to over come this was to lock out arms and shoulders so that there is no upper body movement before the weight is moved, this will help the motion move smoothly.

 

[Andalite]

Thanks andalite, i just don't know what i should attempt first, and how i should warmup to that. I know though just increase by 10lbs, unless i feel its really easy then maybe 15 or 20.

For bench, i will put it at 135lbs for 3sets of 5. I have gotten 140lbs for 3sets of 5 before fairly easy also. I guess use either one.

So then on Wednesday (tomorrow), i will do Front Squat Max and Bench Max. Then on Friday Back Squat Max, and Military Max? Or should i try to go Thursday and do my Military Max? :S

Thanks for all the help so far andalite =D

Ok, for the record (so next week you don't mess up):

Monday: Deadlift max and Front Squat max because you are at your MOST freshest (if thats a word) because Saturday and Sunday were off days
Tuesday: off
Wednesday: Squat max and Bench Press max
Thursday: off
Friday: Front Squat max again and Military Press max

If your bench is 140 for 3x5, do this:

plate halos - 10 reps
45 x 5
45 x 5
95 x 3
95 x 2
125 x 2
140 x 2
150 x 1 <<-- this will be easy I think
160 x 1
165 x 1
170 x 1

Same rest rules apply. 5+ minutes = bare minimum.

Tomorrow do Front Squats and Bench.

Friday do Back Squats and MP.

Good luck!!!

 

[Tblock1]

damn his bench is gonna beat jdick's soon!

 

[ark94]

Killed it today!!!!!!

Only piss off i had was getting there, and finding out somehow, no idea but the memory card inside the camera broke on the lock position, and it wouldn't fucking let me record my front squats.

Anyways, i thought my Front Squats form, only lift im really confident about other than bench was that my form was really on par. I thought it was great form for a 1RM, next week i should have a video of them, if i can get a memory stick.

Bench Press, i am sooooo fucking happy about it! Killed the 1RM. It went great to, i struggled even got a bit stuck in one part of the bench, but after i got it past that little sticky point i exploded it up.

(if i put 1/5 it means 1 set of 5 reps)
Bench Press
1/5 - 45
1/5 - 85
1/3 - 105
1/3 - 125
/12 - 135
1/1 - 145
1/1 - 155
1/1 - 165
1/1 - 170 (PR!!)
(I didn't want to attempt 175 because of the struggle on 170, and even though i had a spot just wanted to prevent an injury)

Front Squats
1/5 - 45
1/5 - 45
1/3 - 95
1/2 - 95
1/2 - 125
1/2 - 140
1/1 - 150
1/1 - 160 (PR!!!)
1/0 - 170 (fail)
(I could most likely have gotten 165lbs.)

I thought my form on front squats was really on par even at 160lbs.

 

[JDid23]

great job bro!!!!!!!!!!!! Nothing better than killing a 1RM day.

btw tblock wtf are you talking about? His Bench 1RM is 5 lbs lower than me- he's a league behind

Also ark, when did you start lifting? Just curious as i forget lol

 

[jesse_01]

My suggestions would be Chalk, and also try rolling the bar away from you than towards you as you goto load up to lift. It helps give you a little bit of momentum

 

[jesse_01]

But for someone little(163lbs) like you, 270lb deadlift is pretty good.

 

[Andalite]

Killed it today!!!!!!

Only piss off i had was getting there, and finding out somehow, no idea but the memory card inside the camera broke on the lock position, and it wouldn't fucking let me record my front squats.

Anyways, i thought my Front Squats form, only lift im really confident about other than bench was that my form was really on par. I thought it was great form for a 1RM, next week i should have a video of them, if i can get a memory stick.

Bench Press, i am sooooo fucking happy about it! Killed the 1RM. It went great to, i struggled even got a bit stuck in one part of the bench, but after i got it past that little sticky point i exploded it up.

(if i put 1/5 it means 1 set of 5 reps)
Bench Press
1/5 - 45
1/5 - 85
1/3 - 105
1/3 - 125
/12 - 135
1/1 - 145
1/1 - 155
1/1 - 165
1/1 - 170 (PR!!)
(I didn't want to attempt 175 because of the struggle on 170, and even though i had a spot just wanted to prevent an injury)

Front Squats
1/5 - 45
1/5 - 45
1/3 - 95
1/2 - 95
1/2 - 125
1/2 - 140
1/1 - 150
1/1 - 160 (PR!!!)
1/0 - 170 (fail)
(I could most likely have gotten 165lbs.)

I thought my form on front squats was really on par even at 160lbs.

Good job