Max lift question

[halfaclue]

I'm going on vacation thursday so tonight I wanted to do some max lifts but I never do this stuff so i wanted some suggestions of what people do fo maxs...also do you do 1 rep maxes or 3reps. I plan on doing flat bench; inc bench; DL's and thats all I got so far. What else?

 

[eat big]

squat

 

[halfaclue]

Where is everyone?

 

[mcr]

I used to work up to a 3rm and then work up to a 1rm, but found it too hard going, and pushing myself in one would mean having to drop back the other.

Now I alternate between the exercise and whether it's a 1rm or 3rm each time.

Some ideas of exercises to max out on:
Squats
Deadlifts
GMs
Bench
Close-Grip Bench
Inline Bench
Push Press
Strict Military Press

 

[halfaclue]

I used to work up to a 3rm and then work up to a 1rm, but found it too hard going, and pushing myself in one would mean having to drop back the other.

Now I alternate between the exercise and whether it's a 1rm or 3rm each time.

Some ideas of exercises to max out on:
Squats
Deadlifts
GMs
Bench
Close-Grip Bench
Inline Bench
Push Press
Strict Military Press

Thanks Bro!

 

[bignate73]

work to your 5rm, then your 3rm then your 1rm. make sure you have a spotter.

only get the ones that are relevant. skip a bicep curl. stick with compound movements. squats, dl's, bench, mil. press. etc.

screw pressdowns, curls, lateral raises and leg extensions. stick with the big basics.

 

[WalkingBeast]

I was maxing 4X a week. On two seperate lifts on back day (the deadlift and beast lift, off the rack or off the floor) And also once on incline day, and another on flat benching day. After 2 or more years of this, I was starting to feel some pain, and eventually pulled out my lower and upper back bad with the deads in december. Now my shoulders are starting to give me some pain also. It worked great for a while, but now Im switching things up. I was doing alot of one rep maxes, and hitting many other rep ranges as well. I might throw in a max on the flat bench after Im finished with the bulk of my repetition sets. I havent focused on one rep max on the benches in over 8 months. For me to truly focus on one rep max would mean taking some good rest days and setting up my warm-ups to optimize my one rep max strength. Meaning I wouldnt want to waste any strength, but at the same time be warmed up enough to hit the lift. Its just a slight alteration in the routine, but lately Ive been building up my reps on the benches. I find that the stronger I get with the reps, the more my one rep max goes up. So I dont find one rep maxes necessary for anything more then testing and gratification. You can build maximum strength in any rep range. I incorporate the full spectrum of rep ranges in my routines these days. I find this gives me all the different advantages of the variety of rep ranges. I dont squat so thats not an exercise I max on. If I was going to set up my bench routine to max, it would be like this:

135x20
225x12
275x8
315x1
335x1
385x1

This is just a personal prefferance however, and seems to be the optimal set up Ive come across so far. It takes some experimentation and a good feel for your strength to get it right. Im always open to make changes also. Deadlifts Im avoiding for a while. One rep maxes anyway. I pulled out my back 3 consecutive weeks recently deadlifting with light weight. So Ill concentrate on heavy hyper extentions for a while, and shrugs for the traps. Hope that helps

 

[halfaclue]

I was maxing 4X a week. On two seperate lifts on back day (the deadlift and beast lift, off the rack or off the floor) And also once on incline day, and another on flat benching day. After 2 or more years of this, I was starting to feel some pain, and eventually pulled out my lower and upper back bad with the deads in december. Now my shoulders are starting to give me some pain also. It worked great for a while, but now Im switching things up. I was doing alot of one rep maxes, and hitting many other rep ranges as well. I might throw in a max on the flat bench after Im finished with the bulk of my repetition sets. I havent focused on one rep max on the benches in over 8 months. For me to truly focus on one rep max would mean taking some good rest days and setting up my warm-ups to optimize my one rep max strength. Meaning I wouldnt want to waste any strength, but at the same time be warmed up enough to hit the lift. Its just a slight alteration in the routine, but lately Ive been building up my reps on the benches. I find that the stronger I get with the reps, the more my one rep max goes up. So I dont find one rep maxes necessary for anything more then testing and gratification. You can build maximum strength in any rep range. I incorporate the full spectrum of rep ranges in my routines these days. I find this gives me all the different advantages of the variety of rep ranges. I dont squat so thats not an exercise I max on. If I was going to set up my bench routine to max, it would be like this:

135x20
225x12
275x8
315x1
335x1
385x1

This is just a personal prefferance however, and seems to be the optimal set up Ive come across so far. It takes some experimentation and a good feel for your strength to get it right. Im always open to make changes also. Deadlifts Im avoiding for a while. One rep maxes anyway. I pulled out my back 3 consecutive weeks recently deadlifting with light weight. So Ill concentrate on heavy hyper extentions for a while, and shrugs for the traps. Hope that helps

Thanks bro..I set up my maxes just like that actually.