Going for 1RMs........

[JDid23]

Hey guys. Following my deload week in the 5/3/1 cycle, I am going to go for my 1RMs and was wondering if you guys could help me figure out what might be a good range to aim for.

Here are my current lifts and what I am thinking (all lifts around 1-4 reps before failure besides bench)

Current Lifts
Deadlift- 255x15/270x8/285x8
Military- 90x9/95x8/100x7
Squat (quad hurt last session)- 195x11 and going for 225x something on Sunday.. I have hit 230 x3 sets x 2 reps without much trouble.
Bench- 140x7/150x6/155x3.............. form on 140 day was bad. 155 day isn't a day to really remember. I think 150x6 is most telling of my bench.

Plan
Deadlift- 135x2 -> 185x2 -> 225x1 -> 245x1 -> 275x1 -> 295x1 -> 315x1 -> 325/335x1 (depending on how 315 feels) -> 335/345 -> 355/365

Military - 45x5 -> 65x2 -> 85x1 -> 95x1 -> 105x1 -> 115x1 -> 120/125x1 (depending on 115) -> 130/135 (depending on previous)

Squat- 45x5 -> 95x2 -> 135x1 -> 155x1 -> 185x1 -> 205x1 -> 225x1 -> 245x1 -> 255x1 -> 265x1 -> 275x1

Bench- 45x5 -> 95x2 -> 115x1 -> 135x1 -> 145x1 -> 155x1 -> 165x1 -> 170/175x1 (depending on 165) -> 180/185x1


At any point if i am unable to complete a lift I will obviously not continue. This is just my best case scenario if i am able to get all of my lifts. Any comments/suggetions are more than welcome as always. Thanks!

 

[ExtraMile]

I would say warmup on deads then go straight into 330 and rip that shit up dont waste energy with 315 because you and i both know you will pull that for sure. If 330 is hard but not maximum then go from there. Of course if you pull 330, then 340 you will know fresh maybe you could get 345.

Bench I would say try 165 or 170 and again dont waste energy on 155, personall my heaviest warmup if I was gonna bench 170 would be 145.

Squat around 250

Military 125

same with all dont make such small jumps in weight per set IMO

 

[gorillahung]

I used to powerlift. I would try to keep my warm ups to a minimum. I used to see guys at contests wear themselves out doing so many warm up sets. The contest where I benched 402 my last warm up set was one rep with 275 with my bench shirt on. I always liked to get one rep with the shirt to make sure it fit properly. Just go by instinct. If you feel warmed up, then go straight for your max. If you still feel cold, then keep warming until your muscles feel nice and loose.

 

[Tblock1]

I've heard you definitely want to focus on volume at lower weight:

Deads:
135x5
185x3
225x3
255x1
295x1
330x1
and on.....

Same with all the others lifts, ie do 5 reps at a weight, then 3 reps at 2 more weights getting heavier, then maybe 2 more singles with fairly big jumps, then 1 rm's. And remember with bench 150x6 may have been what you got before, but go by your current progress not past.

No need for all the 1 rep ie 245, 255, 275, 295 etc.

Edit: You could also do:
135x8
185x5
225x3
and on..

Just make sure you feel warmed up and ready to lift

 

[JDid23]

I would say warmup on deads then go straight into 330 and rip that shit up dont waste energy with 315 because you and i both know you will pull that for sure. If 330 is hard but not maximum then go from there. Of course if you pull 330, then 340 you will know fresh maybe you could get 345.

Bench I would say try 165 or 170 and again dont waste energy on 155, personall my heaviest warmup if I was gonna bench 170 would be 145.

Squat around 250

Military 125

same with all dont make such small jumps in weight per set IMO

probably a good idea for deadlift- i was thinking 315 (for me at least) is a milestone in itself pulling 3 plates from each side and it would be good for me to pull that before going for anything with 3 plates + weight.

I also think that's a good idea with the benching- thing is i just have no idea what my 1RM is so i guess 145 -> 170 would be a good jump

Squat you're saying from 225 go to 250? Or maybe 245 -> 265 and see from there.

Military I will see- i have absolutely no clue what my 1RM is for military.

 

[Tblock1]

probably a good idea for deadlift- i was thinking 315 (for me at least) is a milestone in itself pulling 3 plates from each side and it would be good for me to pull that before going for anything with 3 plates + weight.

I also think that's a good idea with the benching- thing is i just have no idea what my 1RM is so i guess 145 -> 170 would be a good jump

Squat you're saying from 225 go to 250? Or maybe 245 -> 265 and see from there.

Military I will see- i have absolutely no clue what my 1RM is for military.

I don't know it depends on how many breaths you took in between those squats but 265 sounds pretty high for 1 rm.