T Nation

Determining 1RM


Been a while since I have done this. How should my warm-up/progression to my 1RM be. I am beginning ABBH after I take a week for finding 1RM weights.


Well NO ONE can say what is the best approcah for you. Shoot most even are hard pressed to tell he best for them.

The idea is to be warm, ready for a high load, but still 100% fresh.

Just an example for ease we'll say your goin for 200 on bench.

start with the
bar x 15-20.
95 x 5
135 x 3
155 x 1
185 x 1
200 x 1

Rest between 2 mins or more You can also strecct it out a boit further in the singles. I just didnt feel like typing it all down for a example. LOL

Experiment and find what bests works for you.

Hope that helps,


makes sense, few sets to get blood flowing and them some acclimation sets to adjust to the load. So 5 or 6 sets before hand ought to do it then? Thanks for the help by the way.