RepMAX / PR - How to program a warm-up when beating a personal record? (Patreon)

When it comes to beating a personal record in, many of us don't prepare the body correctly, thus limiting its ability to break its limits. Additionally, the rush of adrenaline may mask our lack of technique and warm up, leading to an injury.

However, the thing I would like to elaborate on isn't a technique. This article is about preparing the body by completing a well-planned warm-up, reps, and sets before an attempt to beat a personal record. The more motor units engaged in a movement, the more strength is generated. Typically, the body engages as few motor units as possible to waste as little energy as feasible, and so while beginning exercising, especially if you passed a warm-up (unless you find yourself in a life-threatening situation). But, of course, it's an unfavorable environment for the beating of personal records.

1. Begin with increasing the body's temperature and heart rate. It will be optimal to do a 5 minutes-long jogtrot and simple exercises to warm up joints.

2. Next, it is important to complete an appropriate dynamic stretching, so no longer than 10s per muscle. It'll stimulate stretch receptors, ease Golgi tendons, prevent injury and guarantee full range of movement. Moreover, it's good to shortly massage (e.g, using roller) muscle parts that will be engaged into movement to activate muscle fibers, incite nervous system and if necessary, further improve movement range.

3. Activation of muscle parts used during exercise (e.g., if we prepare for squats, we need to activate especially gluteal muscles, quads, and abdominal muscles). 

As we are adequately warmed up and prepared to go under the bar, begin gradually accustoming your central nervous system.

(let's assume that it is an attempt to 200kg)

40kg 2 sets 10 reps

70kg 2 sets 9 reps

90kg 2 sets 8 reps

110kg 1 set 7 reps

125kg 1 set 6 reps

140kg 1 set 5 reps

155kg 1 set 4 reps

170kg 1 set 3 reps

185kg 1 set 2 reps

Attempt to 200kg (RpMax)

As you can notice, with every set closer to RepMax, the weight increases by 15kg, and the number of reps is reduced by 1. It will allow to gradually adapt the central nervous system and program the body to step over 15kgs with every set. Between sets, rest for 2-6 minutes (the heavier weight, the longer your resting time). Before your first attempt to rep max, recover for 10 minutes.

If your RpMax is, e.g., 100kg, naturally, you won't be increasing weight by 15kg with every set. Instead, the value will be reduced to, e.g., 7.5-10kg.

Remember that the body programming requires practice.
Absolutely, the mentioned warm-up isn't the only one appropriate for everybody. However, if your heat up wasn't well planned before, I encourage you to try this method, which allowed many of my proteges to beat their PRs successfully.