How to warm up for a Squat and bench 1 rep max

[Harry]

My school gives a way shirts to anyone who can squat and bench a total of 450lbs for 1 rep. Currently I squatted 275 and benched 165 which means I am pretty close but I keep failing when I attempt 285 for squat.

This is how I warmed up for the squat
5x135lbs
3x175
2x225
1x245
1x265
1x275
0x285

For bench i can only do 165 because my shoulder is still messed but I warmed up like this
5x135
1x145
1x155
1x165

I only have another attempt at it as this is the last week of school so what steps should i take before doing this and how should my warm up look like.

[PFerrari]

Your warm-ups look fine. How is your form? You may be add 5 lbs to each lift by adjusting your form. With a week to go, I think technique and adrenaline are your best bets. It's probably too little time to get significantly stronger.

[Harry]

Your warm-ups look fine. How is your form? You may be add 5 lbs to each lift by adjusting your form. With a week to go, I think technique and adrenaline are your best bets. It's probably too little time to get significantly stronger.

you have to go parallel for the testing and I'm doing it high bar but I know you can do more low bar. However, I don't think i can learn the form in the 3-4 day that I have renaming.

Oh an how can I boost my adrenaline?

[azolylifter]

Oh an how can I boost my adrenaline?

YOU don't boost it. It will be boosted by competing!! :D

[PFerrari]

you have to go parallel for the testing and I'm doing it high bar but I know you can do more low bar. However, I don't think i can learn the form in the 3-4 day that I have renaming.

Oh an how can I boost my adrenaline?

Yes, you are wise to learn a different type of squat. However...There may be minor adjustments you can make, or cueing you do the right things. Example...if your knees tend to collapse you could have someone yell "knees out" or if your chest drops "chest up" maybe.

I find that most people bench horribly (myself included because it's not a goal of mine). But I can recognize when people have their shoulders internally rotated, aren't squeezing their glues, having a bad bar path, etc.

[Fazc]

This is how I warmed up for the squat
5x135lbs
3x175
2x225
1x245
1x265
1x275
0x285

For bench i can only do 165 because my shoulder is still messed but I warmed up like this
5x135
1x145
1x155
1x165


Always start with just the empty bar.

[Malinor]

Always start with just the empty bar.

I don't warm up with the empty bar anymore. I feel I don't have enough weight on my back to get into my right squatting position, which indicates that I squat a bit differently performing a bw squat and a weighted squat. I don't know if that may be a problem in itself though. But I just feel when there are no wheels on the bar, the weight is not enough to get forced into the position which does a heavy squat.

[Bryan]

I don't warm up with the empty bar anymore. I feel I don't have enough weight on my back to get into my right squatting position, which indicates that I squat a bit differently performing a bw squat and a weighted squat. I don't know if that may be a problem in itself though.

Yeah it is.

[azolylifter]

I don't warm up with the empty bar anymore. I feel I don't have enough weight on my back to get into my right squatting position, which indicates that I squat a bit differently performing a bw squat and a weighted squat. I don't know if that may be a problem in itself though. But I just feel when there are no wheels on the bar, the weight is not enough to get forced into the position which does a heavy squat.

That's probably masking a different problem. I always start with empty bar when starting my training with squatting. Sometimes more than one set to help loosen the joints.

I personally think you should be able to squat correctly with just the bar rather than have to put plates on just to get into positions!! :D Just my opinion, of course!!

[Malinor]

Well, I don't even know what it is, I just simply dislike the feeling of the empty bar on my back, it rolls around a bit, it is just not heavy enough to really stay in place (I don't grip the bar, just hold it in place with thumbs around. That took care of any elbow problems I had).
I much prefer doing real bw squats to start off the session, they feel nice and deep and loose up the joints as well, and then move to 60kg. Empty bar just always feels weird for me.

[Harry]

I finally got my shirt

When i did 275 it was without the belt but when I added the belt I was able to do 305 below parallel with ease.

[PFerrari]

Congrats, time for another goal now.

[Harry]

315 atg for 5 by the end of summer