how do i train for 1 rep?

For chest, i start off doing pyramids. 5 Sets of reps 8-6-4-2-1. I start at 235lbs and add 5lbs to each side for every rep. My last rep brings me to 275lbs, which if i'm not tired, isn't my max (which is 300lbs). But by the time i hit that 5th set, I get burned out and just simply can't do 275lbs, even though i can do 265lbs twice without having to push too rediculously hard. My stength just drops for that 5th set. Is there a way to train for that last rep, or should i just keep doing what i'm doing until i can hit that last rep?

Don't do so many reps for your warmup.  If working up to 275 lbs.  (I'm guessing this is bench press), then do something like:

45 x 10
135 x 5
185 x 3
225 x 1 or 2
255 x 1
275 x 1

If you're working up to 300 x 1, then you may switch it up a bit by spreading out the weights a bit more:

45 x 10
135 x 5
185 x 3
235 x 1 or 2
270 x 1 
300 x 1

See, there's a difference between using pyramiding as a means of hypertrophy training, which is basically doing a lot of reps per set, only increasing the weight; This is high volume work.
 
And then there is pyramiding as a means to warm yourself up for an all out 1 rep max. 

For the latter, which you are doing, you don't want to burn yourself out by pyramiding up to the goal weight, but you still want to do enough work so that you are properly warmed up and you don't get injured.

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Bri,
   Valuable post as usual.  I don't train for 1RM but I was thinking along the same lines:  the pyramids mentioned in the OP would burn through too much energy by the time he got to the max work.

have you considered using negatives? can be an effective form of improving strength, only problem is that you require 2 spotters.

A pyramid goes up and down but I get what you're saying and bri did a good job of explaining how to hit a 1RM the proper way. If you're actually looking to "train for 1 rep" then you would hit clusters of doubles or singles at 90-95% 1rm.

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rippedchick


A pyramid goes up and down but I get what you're saying and bri did a good job of explaining how to hit a 1RM the proper way. If you're actually looking to "train for 1 rep" then you would hit clusters of doubles or singles at 90-95% 1rm.

but youll burn out real fast doing this so you should probably keep it to once a week like westside and do higher reps assistance work in your other workouts.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone

rippedchick


A pyramid goes up and down but I get what you're saying and bri did a good job of explaining how to hit a 1RM the proper way. If you're actually looking to "train for 1 rep" then you would hit clusters of doubles or singles at 90-95% 1rm.

but youll burn out real fast doing this so you should probably keep it to once a week like westside and do higher reps assistance work in your other workouts.

You can still burn out with it once a week, that's part of the reason westside uses variations of the lifts, cause 3 weeks hitting the same exact exercise to a single can cause you to back track a bit. OP, if you want to read more about it search Conjugate method. Here's one article, http://westside-barbell...20Conjugate%20Method.pdf

As people have said though training to improve your 1RM is a bit different then just working up to and hitting a 1RM.  I tend to do better something like this for a training session.

45xtons
95x10
135x5
185x3
225x1 end warm up, rest are the working sets.
225x5
245x3
265x1
275x1
285x1
Singles 3-5 sets max

I like the heavy set of 5 and 3, and sometimes doubles or an extra set of these if I move teh weight up and it is easy, actually usually helps me prepare for the singles, any time i just jump into a heavy single I usually do worse. 

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RollingStone

rippedchick


A pyramid goes up and down but I get what you're saying and bri did a good job of explaining how to hit a 1RM the proper way. If you're actually looking to "train for 1 rep" then you would hit clusters of doubles or singles at 90-95% 1rm.

but youll burn out real fast doing this so you should probably keep it to once a week like westside and do higher reps assistance work in your other workouts.

You can still burn out with it once a week, that's part of the reason westside uses variations of the lifts, cause 3 weeks hitting the same exact exercise to a single can cause you to back track a bit. OP, if you want to read more about it search Conjugate method. Here's one article, http://westside-barbell...20Conjugate%20Method.pdf

As people have said though training to improve your 1RM is a bit different then just working up to and hitting a 1RM.  I tend to do better something like this for a training session.

45xtons
95x10
135x5
185x3
225x1 end warm up, rest are the working sets.
225x5
245x3
265x1
275x1
285x1
Singles 3-5 sets max

I like the heavy set of 5 and 3, and sometimes doubles or an extra set of these if I move teh weight up and it is easy, actually usually helps me prepare for the singles, any time i just jump into a heavy single I usually do worse. 

true, im gonna say that people who havent developed their lifts as far wont have as much of a problem with it though.  I know back when I could only squat 315 I got away with it, but now if I dont watch, Ill burn out real fast.  If you have a small squat, then its easy to get your squat up by simply squatting.  Its when you start hitting numbers over double your bodyweight that you have to start figuring out the lagging muscles in the lift and build them up as well.  At that point, its much easier to overtrain also simply because of the heavy weights that you are using.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.