Testing 1RMs

TR0berts

I'm getting ready to enter the last week of the 5/3/1 Strength Challenge, where you test yourself for new 1RMs. The problem is simply that Wendler's write-up for the program just says to work up to a new 1RM - but it doesn't provide any specifics on how to do that.

I've never really tried testing/working up to 1RMs before. I've done calculations based on rep maxes and tried those (or above), but that's it.

So, my question is basically what's the best way to "work up" while testing a new 1RM? In the first week of the last month of the Strength Challenge, you do heavy singles at your TM and 110% of your TM. As such, should I just add 5 or 10 lbs to what I've already passed, and see if I can lift it? And if so, just keep adding 5 or 10 lbs until I fail? Or should I add 5 or 10 percent, basically doing Joker Sets? My thought is that I should add 5 or 10 lbs each time, but I don't want to get so tired from doing too many singles near my max that I can't get to my max.

Or is there some other better way that I haven't thought of?

Chieflrg

I've worked out on and off for several decades but for many different reasons none were to find my 1RM though so take this for what it is.

I'd pick a weight I thought I should be able to hit for 1RM.

I would then do my normal warms ups and then hit one about 85% of my guesstimate and then do another one for in the low 90s and then drill out my full picked weight.

I'm not sure what the book says as I've yet to read it. Perhaps somebody with the experience of 1RM can point you in the right direction better.

Sarauk2sf

I used this at first:

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_warm_up_for_a_onerep_max

Now, I usually go by 'feel' a bit more. Remember to also do warm ups with the bar (or with my bumper plates for deads) - couple sets of 10 or so.

tomcornhole

I used this at first:

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_warm_up_for_a_onerep_max

Now, I usually go by 'feel' a bit more. Remember to also do warm ups with the bar (or with my bumper plates for deads) - couple sets of 10 or so.

I used this as well.

I usually save 1RM testing for 5/3/1 day. I do 3 reps at the 1 weight and then start adding weight. I add according to how I am feeling and where I want to be when I am done. For my last 1RM on DL, I did 350x3. My target was 405 (4 plates), so I went to 375x1 (which I have done many times before) and then 405. I hit 405 and decided to stop even though I know I had a shot at heavier. My previous PR was 400. So, I woosed out, but I was 1RM testing all my lifts that week (not ideal) and I was happy with 4 plates.

The biggest thing to remember is the rest time between attempts makes a huge difference (at least for me). I used to do 3 minutes and then switched to 5 minutes with better results. On DL 1RM testing, I went to 8-10 minutes. I do elliptical and dynamic stretching while resting. And I think about things I hate (animal abuse, drug abuse, big government) to stay focused. I hate it when my wife comes down to do laundry when I am stepping up to the bar for a 1RM. I think focus is as important as anything.

Tom

TR0berts

Thanks, Sara & Tom.

I'm doing this on the "1" week of the 5/3/1 schedule, and it looks like either of my two ideas are pretty close to what Henriques lays out there. As far as rest goes, I usually rest 3 minutes, but resting 5 minutes before any PRs. I figure I'll add 10 lbs between lifts until I think I won't be able to make the next one, then add 5 - and probably rest a little longer, too.

We'll see how it goes.

tross0924

I've run 5/3/1 for nearly 2 years. I don't remember the last time I tested my 1RM.

My rule of thumb is - If i can crank out the 1 on 5/3/1 week I add 5 lbs to my max and start over. If I can crank out 2 or 3 reps I add 10 lbs to my max and start over.

I haven't been able to crank out more than one rep on 1 week in a long time. But I now use my original max from 2 years ago as the second working set on 5 rep week, so something must be going ok.

If you feel like testing your 1RM go for it! But just know that you don't have to every month to keep going with the program. Best of luck!

Sarauk2sf

Locking so we can track active threads better. If you have any further questions/comments, please PM either myself or SIdeSteel, including a link to this thread, and we will unlock so you can post.