training for a 1rm

so i've decided that in february i want to do a 1rm in my Bench, Squat and Deadlift.  This will be the first time i've done a 1rm in...well its been so long i cant even remember.  what i want to know is whats the best way to train up to do the 1rm?  Some things i've done as of lately is negatives with 300lbs on bench to get used to the weight.  with deads its basicly just add weight.  i havnt really tried pain staking weight on the squat because i dont need to get injured.
 
working sets on the three are...
 
bench - 230lbs
deads - 315lbs
squat - 225lbs
 
any ideas would be appreciated.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

i would go for a cycle that lasts around 8 weeks and set a reasonable goal for the last week and work your way down to the first week. ill post up my recent cycle if i can find out how.

age.......19
weight..148
bench....290
squat....455
deadlift.465

yeah post ur email address and ill send u my recent cycle if u want, i couldnt do it haha.

age.......19
weight..148
bench....290
squat....455
deadlift.465

i  have found that just starting light and adding lbs each workout works great for getting ready for a 1 rep max attempt.  This is pretty much what we would do when we maxed for football when i played.  +
Week 1 & 2: 2-3 sets of 10
week 3 &4: 3 sets of 8
week  5 and 6 : was either 5 sets of 4 or 6 sets of 4 (cant really remember)
Week 7: 5 sets of 3
week 8: however many sets of 1 you want to do and max out on the last day. Get a couple days rest before you max.

All this really is is what now everyone seems to call an HST routine i believe.

we would also do only 1 week intervals instead of staying with the same scheme for two weeks (different strength and conditioning coach).
Personally i think staying on the reps sets scheme for 1 week worked better.
                                       

thats great.  will definetely keep that in mind. 

thanks

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

do you have a spotter? psychologically, the aid of a spotter on your max day will put 10lbs onto your best benchpress and squat

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

leeman


do you have a spotter? psychologically, the aid of a spotter on your max day will put 10lbs onto your best benchpress and squat

Everyone has told me that, as I have never gotten a PR maxing with a spotter I don't beleive it helps personally.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly

leeman


do you have a spotter? psychologically, the aid of a spotter on your max day will put 10lbs onto your best benchpress and squat

Everyone has told me that, as I have never gotten a PR maxing with a spotter I don't beleive it helps personally.

teach your spotter what to do.  DO NOT let him touch the bar whatsoever except to de-rack and re-rack the bar.  anyways, thanks for advice.  was this thread bumped or something?  i maxed about 3 weeks ago.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

KublaKhan

connelly

leeman


do you have a spotter? psychologically, the aid of a spotter on your max day will put 10lbs onto your best benchpress and squat

Everyone has told me that, as I have never gotten a PR maxing with a spotter I don't beleive it helps personally.

teach your spotter what to do.  DO NOT let him touch the bar whatsoever except to de-rack and re-rack the bar.  anyways, thanks for advice.  was this thread bumped or something?  i maxed about 3 weeks ago.

haha well my spotter is retarded, but i'm not sure about the bump I saw a new post so I posted (:

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."