It's heavy enough … This article first appeared in STRONG Fitness Magazine. Deload and switch to 3×5/3×3/1×3 first. About the same jump, calculated so that your final jump to working weight is NO GREATER than any of your prior increases. ... By figuring out your 3 to 5 rep max, ... You might still have to adjust up or down slightly for a given rep range to find your ideal load. Tip: One. For example, if your theoretical 1RM deadlift is 400 pounds, then your warm-up would look similar to this: Set 1: 200 pounds x 5 Set 2: 240 pounds x 5 Set 3: 280 pounds x 3 Set 4: 340 pounds x 2 Set 5: 360 pounds x 1 Set 6: 405 pounds x 1 (True 1RM) Putting It All Together – Sample Programs Your one-rep max is the max weight you can lift for a single repetition for a given exercise. Each set should be going just a little bit heavier. Estimate a warm-up weight with which you can complete 5-7 reps, by adding 10-20 pounds (4-9 kg) or 5-10% to your light warm-up weight. Each set should be going just a little bit heavier. Rep. How to warm up for a one-rep max, plus why you should probably be using a 3-5RM instead. Lift the weight for 6-8 reps. 3.

Picking Your Numbers WarmupReps.com. By knowing your 5 rep max on a lift, for example, it will figure out roughly where your one rep max might be. Do not do the same weight for all sets of 5 and 3. 4. Heavy.
WORKING SET 1: (your previous “sets across” weight) WORKING SET 2-5: add between 2.5#-5# per set as you feel you can. Choose a program: Settings. The difference in 1 rep max strength was 3-4% higher for the group that performed this style of warm-up. This includes increasing core temperature, improving tissue quality, improving mobility, and improving motor control. 4. Your Number: Take your first set of 5 and double it. Your Ten Rep-Max is: 0 lbs. This will vary day to day and lift to lift. After warm up athlete should have an idea what weight to choose to achieve 3-10 Reps max. Determine between 3 and 10 Reps max.

Do not do the same weight for all sets of 5 and 3. FITNESS TESTING PROTOCOL U12, U14, U16, U18, Open ... minutes aerobic warm up, five (5) minutes active warm up and five (5) minutes active stretching. Journal it if you have to, because next week will be the real thing.
If figuring a 10 rep max do sets of 5 … Repetition Percentages of 1RM.

Warm-up; 1×10; 1×8; 3×5; 2×3; Complete this workout and work your way up slowly. Estimate a light warm-up weight that you can lift easily for 6-8 reps. 2. Rest for 1 minute. 2) Plan the warm up progression backwards from here using somewhat even increments until you arrive at the empty bar. Configure units and bar type Unit system: Pounds Kilograms Bar type (in lbs): Olympic (45) … Getting Started. Your warmup sets will then be automatically calculated. Estimate a light warm-up weight that you can lift easily for 6-8 reps. 2. When it comes to lifting weights it’s important to know your 1 RM (1 rep max) in most of your basic Power Lifts like Squats, Bench Press & Deadlifts. Calculate your one-rep max (1RM) for any lift. Next, direct the client or athlete: “Start with a warm-up set of 5 to 10 repetitions and focus on using proper technique. Remember how the sets of 3 reps feel. You will find what works best for you. If you do a couple of reps and can tell you'll be able to get 5 easily, STOP the set, rest 3-5 minutes, add weight and try again. If you want to do more than 1×5 Deadlift, better is to warmup by doing sets of five reps (the app suggest this kind of warmup). You do a warm up set of about 50 lbs for several reps, the say 70 lbs for 5 reps, 80 for 3 reps, 90 for 2 reps then your work sets. Protocol Adapted from Essentials of Strength Training and Conditioning 3rd Edition 3-repetition maximum testing protocol 1. That's fine for training, but not for warming up. From here, you can warm up for testing your one rep accordingly.