PREPARING FOR THE 1RM
When attempting to hit a new PR, it’s important to get muscles ready for action the right way. We’re trying to stimulate your central nervous system (CNS) to work as efficiently as possible. You’ll need a great warmup , which means don’t half a$$ it when the coach is running you through a warm up in class.
A proper 1RM warmup includes explosive movements in an unloaded fashion to stimulate the CNS, getting the fast-twitch (type II) muscle fibers lit up and ready to rock.
In typical strengths we like you to rest between 90 and 120 seconds is common practice. However, while working up to your max effort, rest intervals need to be longer to give your CNS adequate recovery time. Even though your muscles may not feel fatigued, your brain and motor units will be. Once you get to the sets of 2, rest between 2 and 4 minutes between sets. It goes beyond just “catching your breath.”
GO FOR IT
Keep in mind, that depending on what exercise you’re training, you may need to increase the load by smaller increments. A 25-pound increase in the squat from one set to the next will feel very different from a 25-pound increase in a Shoulder Press
Tips for the Actual Max Out
Visualize – See yourself doing the rep. Visualize the motion before it happens. You may think this is silly, but ask any seasoned lifter if they visualize before a lift. Most great athletes see themselves doing something before it happens.
Concentrate – Don’t worry about what everyone else will think who is watching, you are not here to impress. The only thing you should think about is the lift. People should not even be able to talk to you right before the lift. Do whatever you need to clear your mind.
Tighten – This plays in to safety. Tighten your core on every lift. We don’t want you to blow anything out or get a hernia. If you think it is too heavy, it probably is. Be careful.
20-30 minutes to establish a 1RM Deadlift
10 Minute AMRAP
10 KB Clean & Jerks (5 per arm, 55/35)