I am going to test one one rep max for front squat. Any tips on how to do so? for example sould I do a few reps of what I think 50% would be than a few with 75% etc
I have only been doing them for a few months so I am hopeing to get atleast 205, would be happy with 205 anyway.
Recommended by Charles Poliquin
When 1RM testing the core lifts, Charles has athletes perform a slow, progressive warm-up:
4 @ estimated 40%, rest 10 seconds
4 @ estimated 40%, rest 10 seconds
3 @ estimated 60%, rest 30 seconds
2 @ estimated 75%, rest 60 seconds
1 @ estimated 80%, rest 120 seconds
1 @ estimated 85%, rest 120 seconds
1 @ estimated 90%, rest 180 seconds
1 @ estimated 95%, rest 240 seconds
1 @ estimated 100%, rest 240 second
I’m sure you can apply this still if you’re going for a 5 Rep Max or 3 Rep Max
Make sure you have pins set-up in a Power Rack just in case you miss the lift. Or watch a video of a missed Front Squat so you’ll know what to do just in case. If the 205 feels easy don’t be afraid to go for 225. Eat that weight!
By the way, that’s not the only way to test for a 1RM. It’s one of the few ways.
Here is a real simple way that works pretty well for most people. Estimate 1RM, doesn’t have to be perfect.
Set 1 - ~30-50% x 8 reps (use 50 for the bench)
Set 2 - ~60% x 5 reps
Set 3 - ~70% x 3 reps
Set 4 - ~80% x 1 rep
Set 5 - ~90% x 1 rep
Set 6 - 100% x 1 (go for max).
If you get set 6, go up 5-20 lbs and try it again. Rest as long as needed, at least 5 minutes between set 5 and 6. Hope that helps,
Tim
I don’t like to take jumps of 10%. That feels too big for me to feel prepared. I usually take jumps of 7% or so. Do what ever is comfortable for you, jumps anywhere between 5-10% should be ok.
Make sure the jumps in weight are even, and keep the reps low (between 1-3) --save your energy for the heavy singles and PR attempts; you can always add more sets in, but it keeps fatigue at bay. Exception of course is the very first warmup set.
For me bar x 6reps
30% or so x 4reps
50% or so x 2-3
60% x1
Then 10kg onwards in 1rep increments basically.
FS:
bar x 6reps
60kg x 3rep
100kg x 3reps
120kg x 1rep
130kg x 1rep
140kg x 1rpe
150kg x 1rep
152kg x 1rep
155kg x 0 
Koing
[quote]Tim Henriques wrote:
Here is a real simple way that works pretty well for most people. Estimate 1RM, doesn’t have to be perfect.
Set 1 - ~30-50% x 8 reps (use 50 for the bench)
Set 2 - ~60% x 5 reps
Set 3 - ~70% x 3 reps
Set 4 - ~80% x 1 rep
Set 5 - ~90% x 1 rep
Set 6 - 100% x 1 (go for max).
If you get set 6, go up 5-20 lbs and try it again. Rest as long as needed, at least 5 minutes between set 5 and 6. Hope that helps,
Tim[/quote]
thats similar to how i go about it. works well
[quote]Kevin Haywood wrote:
Recommended by Charles Poliquin
When 1RM testing the core lifts, Charles has athletes perform a slow, progressive warm-up:
4 @ estimated 40%, rest 10 seconds
4 @ estimated 40%, rest 10 seconds
3 @ estimated 60%, rest 30 seconds
2 @ estimated 75%, rest 60 seconds
1 @ estimated 80%, rest 120 seconds
1 @ estimated 85%, rest 120 seconds
1 @ estimated 90%, rest 180 seconds
1 @ estimated 95%, rest 240 seconds
1 @ estimated 100%, rest 240 second
[/quote]
That’s a lot of warming up. 17 reps over 8 sets before going for the max? what’s Poliquin’s theory behind this set up? I don’t think I’ve ever deliberately gone through that much exertion before I got to my max sets
If I was doing that outline I think I’d be too tired to hit a max.
I would just do 3-4 warmup sets, hit something about 85% for a single then immediately go for your max. This will leave you fresh for the max.
I actually use the Poliquin method for singles for my main lifts at all my workouts. Granted, I have a very high work capacity at this point. It’s worked very well for me since I started training like that. I actually didn’t know it was developed by Poliquin til I just read this, just kinda started doing that on my own.
[quote]robo1 wrote:
Kevin Haywood wrote:
Recommended by Charles Poliquin
When 1RM testing the core lifts, Charles has athletes perform a slow, progressive warm-up:
4 @ estimated 40%, rest 10 seconds
4 @ estimated 40%, rest 10 seconds
3 @ estimated 60%, rest 30 seconds
2 @ estimated 75%, rest 60 seconds
1 @ estimated 80%, rest 120 seconds
1 @ estimated 85%, rest 120 seconds
1 @ estimated 90%, rest 180 seconds
1 @ estimated 95%, rest 240 seconds
1 @ estimated 100%, rest 240 second
That’s a lot of warming up. 17 reps over 8 sets before going for the max? what’s Poliquin’s theory behind this set up? I don’t think I’ve ever deliberately gone through that much exertion before I got to my max sets[/quote]
I don’t know. I take a long time to warm up as well.
I mean how much fatigue are you going to get out of 4 reps at 40%, or even 3 at 60%. The only thing I would really drop is maybe the 85% and definitely the 95%.
I am going to give Tim Henriques way.
Thanks for all the replys
Just finished up…got 205 pretty easily. Could have gone another 10-25 lbs but would have lost form.
I am happy with 205 cuz 2-3 months ago I couldnt do 145.
My goal is 250x3 by the end of the year, except I plan on being about 15 pounds lighter.
[quote]DF85 wrote:
Just finished up…got 205 pretty easily. Could have gone another 10-25 lbs but would have lost form.
I am happy with 205 cuz 2-3 months ago I couldnt do 145.
My goal is 250x3 by the end of the year, except I plan on being about 15 pounds lighter.[/quote]
That is good progress, means you have been working hard. Good job and keep lifting.
Thanks I am defintly motoviated now. I am trying to lose fat and am still getting stronger. My deadlift is almost where it was before my shoulder injury, I was also 10 pounds heavier than.
Thanks.