T Nation

Max Effort Warm Up Percentages


#1

to unsure beginners such as myself, jim wendler provides the following as a guideline for warming up for a max effort lift:

1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80%
1x1 @ 90%
1x1 @ 95%
1x1 @ 100% or new PR.

my question is, could these same percentages (50%,60%,70%,80%,90%,95%,100%) be applicable to a 5RM attempt, rather than a 1RM attempt?

for example:

1x5 @ 50% of 5RM
1x5 @ 60% of 5RM
1x5 @ 70% of 5RM
1x5 @ 80% of 5RM
1x5 @ 90% of 5RM
1x5 @ 95% of 5RM
1x5 @ 100% of 5RM

would this work?

also, what are your opinions on this guideline?


#2

Wendler’s is fine. there is also an article on here that discusses it. search for it.


#3

well , it would definitely warm you up , but thats a shitload of reps before your 5RM attempt .

I wouldnt do it like that . but I dont write articles for EFS either .

edited…

and if I were attempting a 1RM , I wouldnt take the 95%


#4

Personally, I’d do it more like:

1x8 @ 50% of 5RM
1x5 @ 70% of 5RM
1x3 @ 80% of 5RM
1x1 @ 95% of 5RM
1x5* @ 100% of 5RM

  • do as many as you can

A setup similar to this has been working quite well for me on all my compounds for the last few months.


#5

hitting your 1rm on the seventh set seems about right. Hitting 5rm at seventh set? …eh.

I’d just go for a ramped 5x5.