Just a quick post, but I wanted to get this out there so you can use it as an example on how to work up to a rep max.
Disclaimer- this is by no means the only way to do it.
Here’s how I warmed up for my 3 rep max Pause Squat using the Safety Squat Bar last weekend.
Safety Squat Bar (75lbs)- 2×8
285lbs- 1×3 (don’t laugh, I just started consistently lifting again a few weeks ago)
By the 2nd set at 125lbs I started to focus on being as explosive as possible. I look to carry that level of speed and force production through each warm-up set and into the final rep max.
Obviously the speed of the bar begins to slow as the weight gets heavier, but I’ve noticed that if I stay focused on keeping the speed as high as possible, it allows me to get better warm-up sets in. It also gives me a boost of confidence going into my final set for the day.
Anyway, I hope this helps you whenever you have to work up to a rep max. Obviously, it helps if you have a good idea of where your final weight is going to be. So make sure you get at least a few good weeks of training in before taking a rep max.
…and for those of you counting at home, here’s a separate pic of our other little baby, Tricia. She’s the daughter we kept from a litter that Sasha (the black Min Pin) and Dominick (the black and white Chihuahua) had a little over 3 years ago. She’s quite the ball of energy!
If you have any questions on how to work up to a rep max feel free to leave me a comment below or email me at firstname.lastname@example.org.