How to Max Out & Hit a New 1-Rep Max

Building Up to a New 1 Rep Max or Heavy Single

When maxing out or going for a new lift PR, it can be super easy to nervously do too many warm up reps and then bamboozle your max out and not hit the weights you could have or should have because you accidentally already emptied the tank.

Here’s a foolproof plan on how to get it done:

• 50% x 6-8 reps
• 70% × 3-4 reps
• 80% x 1-2 reps
• 90% × 1 rep
• 93-96% × 1 rep
• 102% X 1 rep
• 105% X 1 rep
• Etc…

* % based on expected or projected max

Let’s say you expect to hit a 300 lb Deadlift:

• 50% = 150 lbs × 6-8 reps
• 70% = 210 lbs × 3-4 reps
• 80% = 240 lbs × 1-2 reps
• 90% = 270 lbs × 1 rep
• 93-96% = 280-290 lbs × 1 rep
• 300 lbs x 1 rep
• 305 lbs x 1 rep
• And so on, until you find your max (:

Reminder: NEVER LIFT YOUR PREVIOUS PR WEIGHT
Toss on a 2.5 lb plate or small change plate.

(Think how frustrating it would be to grind through your old PR, empty the tank, and then potentially not hit a new PR you COULD have hit. Skip it and slap a lil extra weight on!)

Also remember that old PR’s don’t belong to us forever. If you’ve had surgery, a baby, or are in a completely different phase of life with different priorities and responsibilities, keep track of PR’s and maxes for where you are NOW in life. I promise it will be absolutely life changing if you stop comparing apples to oranges, aka comparing yourself to a version of you that doesn’t exist anymore ❤️

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