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Working up to heavy single

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  • Working up to heavy single

    I'm currently running the BBM S&C template and the pivot week (week 6) starts me doing 1 rep at RPE 8 before lightening the weight for additional volume. Are there any suggestions or a basically formula for working up to this? Do I keep adding weight and doing 1 rep until I gauge RPE 8? Or do I start the warm up with more volume and decrease as I get closer to the heavy single?

  • #2
    Alan has a good video on singles from a few years ago. I'm currently running Strength 1 in preparation for my first meet in ~ 3 weeks, and I usually start with some slower sets in the 5 rep range and gradually reduce reps as I increase weight. For the last couple of sets prior to my single @ 8, I generally do 1-2 reps fully geared up (belt, knee sleeves).

    Barbell Medicine Seminar: this video, I discuss the importance of perf...

    Hope this helps.


    • #3
      hi, I generally warmup with the empty bar for a couple of sets of 10 reps and then gradually increase the weight while reducing the number of reps. The scheme really depends on the number of reps prescribed for your working sets and the weight for your working sets. Something like:

      empty bar = 10 reps (do this once or twice)
      40% of working weight at 8 to 10 reps
      55% of working weight at 6 to 8 reps
      70% of working weight at 4 to 6 reps
      80% of working weight at 2 to 3 reps
      90% of working weight at 1 rep
      working weight and reps

      If you are working up to a heavy (+500 lb) deadlift, I would change my top warmup sets to one rep each. This would also work for finding a good weight for a one-rep set. You would just have a few more top warmup sets at one rep.

      This is a lot of warmup sets, but remember, this is using the exercise as the only warmup. Also, try to keep the rest time between warmup sets to under three minutes. You can use the time it takes to change the weight as the rest period. I'm advanced enough now that I simply alternate 45s and 25s for warmup. Empty bar, 135, 185, 225, 275, 315, 365, 405, etc.