How to Warm up for 1@8?

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1

What is your protocol to warmup for the 1@8 single before the work sets?

I was thinking of something like this if, for example, my 1@8 is 165kg:
4x5 EMOM (empty bar)
1x5 60-65kg
1x3 100kg
1x1 120kg
1x1 140kg
1x1 165kg

Before reaching the actual first single, however, I find that the previous 5 steps might be too much and I end up tired quite a bit already.
However I am not sure whether it is the protocol fault or mine. Knowing what you guys do (and how many steps you take) before reaching the 1@8 single may help understand whether is it I who have low resistance or the warmup ladder being too long.

Thanks a lot!

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2

My last single was 365 lbs and I warmed up almost the same way as you wrote:

empty bar x10
135x5
185x3
225x2(belt on)
275x1
315x1

Are you doing the bridge? Once you are used to warming up all in sets of 5 and 4 from week 1 to 5, by the time you get to to the 1@8s the above warmup will be nothing.

3

No I was thinking of doing the 12-weeks program. Or any other RTS-style similar 4-day programming.
Never tried the bridge, must your really warm up in a sets of 5 or 4 all the time? I mean, I thought I could just ballpark the first 5@6 set…

4

This warmup looks reasonable to me, how long are you resting between the singe at 140kg and the single at 165? I personally blow through my warmup until I’m at 1@7, then I give myself a good rest before doing the 1@8.

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5

That warm up is fine, it’s not a lot of work and shouldn’t leave you too fatigued. How long are you resting between sets? Keep at it and I imagine you will adapt.

Jordan stated in one of the Q&A’s here that you could even do your first 5@8 working set, and then your 1@8. I tried it out and I actually really like it. My squat leading up to my single might look like this:

45x5x2-3
95x5
135x5
185x5
225x5
275x5 @ 7
300x5 @ 8
340x1 @ 8

6

that would be 4-5 minutes

7

fair enough but the purpose of the 1@8 is to figure what is the max you’ll be working with during that specific training session. if i knew it already, i think i could just do like you are suggesting.
however probably for me it would be like 1x5@7 and then already try 1@8 otherwise i’d risk it to get compromised by a full @8 workset. i need to try i guess.

also, dont you think that your template has too many sets of 5? what i mean is that 300x5@8 could be @7/7.5 if you didnt do all those prior 4 sets of 5s.

8

My warm up for a single @ 8 for a squat looks like this:

bar for 4-5 sets of 5 or more depending on how I’m moving that day.

5 @ 30%
3 @ 45%
1 @ 60%
1 @ 72%
1 @ 82%
1@ ~planned RPE 7 for the day

I put together a spreadsheet on my phone that calculates it all for me.

The warm up for deadlift is similar, with one less single a little bigger jumps. I go 30%, 50%, 70%, 83%, RPE 7.

Pressing movements are similar to deadlift.

If I’m not warming up for a single, I just do the rep range for the day making even-ish jumps

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9

@Dave_Hahn , thank you - that’s a great method. I was wondering, since RPE7 is already 89-90% of your max, isn’t your 1@82% a bit too high for warmup?
Have you tried doing something like 1@78-80% and then already 1@RPE7 ?

10

I’ve ditched that last one sometimes, yea.

11

I have gotten proficient at judging a 3@8, 5@8, etc. but still struggling with 1@8 due to the varying strength on any particular day, the limited chances to get a 1@8 right on any particular day without extra fatigue, and the obvious desire to improve upon the previous training session. I find myself using the same weight over sessions for 1@8 (or ending up doing 1@9) but am able to increase the subsequent volume work. Currently on week 3 of the 12 week strength template. Anybody else find themselves stagnant with the 1@8? My 1RM squat is only about 365 so I’d imagine Austin/Jordan have had to do a lot of singles at the same weight while they inch gains at those advanced levels

12

I think the more you do singles, the better you’ll get at them. It’s only been three weeks, so you just need to keep doing them and hone your skill.

That being said, are you hitting a 1@7 before trying 1@8?

13

Singles take a while to learn to judge its better to undershoot then over shoot . For warm ups I take the weight then subtract the bar and divide by 4 then make 4 equal jumps to my goal weight . Usually a set of five reps then three then two sets of singles

14

as long as you add weight on the volume work you know you’re getting stronger anyway!

15

Jordan just weighed in on this subject in another topic:

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16

I think it makes more sense to just warm up as usual maybe doing a set or two of light 5’s, a bit heavier 3, and then singles to what feels like an 8 RPE. Why waste energy with 5’s etc if the goal is to push up the 1@8 and THEN do the corresponding volume based on that number?

17

Just wanted to post another example Jordan has offered in regards to this topic:

18

Because you often need more warm up work to be prepared for the working sets. There’s a cost to over-warming up, yes, but there is also a cost to under-warming up. Anyone who has done their single at 8, realized they weren’t quite ready-meaning the movement pattern under heavy weight hadn’t been done enough or even they weren’t mentally prepared for the weight of the single OR the sets, will be reminded that we all get to find that balance.

19

Definitely agree that everyone will have to find the balance. What would you suggest for a warmup protocol if a person’s 1@8 Squat goal for the day is 350 lbs?

20

Especially in this context, we’d have to know what else the lifter is doing, right? If one is warming up for a single and then 6s, that’s different than a single and then triples. And if this is for you, I’d actually like to challenge you to post what you think is a reasonable warm up, based on your training, and then we can more effectively work from there, you know?