PR Weight Jumps

There’s a fine line between doing enough work to feel warmed up and doing so much that you’re already fried by the time you reach your top set.

If you’re chasing a personal record, here are some basic rules to follow so you’re fresh and ready to ring that PR bell:

• Do the minimum amount of work needed to get there.
  Don’t work up to a 3-rep max by doing sets of 10 the whole way up.

• When in doubt, spend more time with the empty bar.
  I typically hit at least 50 reps with just the bar when warming up for a heavy back squat.

• Keep your weight jumps consistent or smaller as you get heavier.
  Yes, this makes plate math harder, but it’ll save your energy for the sets that count.

• Limit attempts over 90% of your best to just three singles.
  Managing CNS fatigue is just as important as muscular strength when it comes to hitting big lifts.

• Rest 3–4 minutes between all sets. Seriously.
  Don’t rush. Your nervous system needs that time to reset.

Here’s an example of how someone might build up to a 200-pound squat:

• 2x10 @ 45 lbs

• 1x8 @ 95

• 1x6 @ 115

• 1x4 @ 135

• 1x3 @ 155

• 1x3 @ 175

• 1x1 @ 185

• 1x1 @ 195

• 1x1 @ 200

• 1x1 @ 205*

*Adding in a fourth single above 90% is usually a sign you’re having a good day.

These aren’t hard-and-fast rules for everyone or every lift, but they can serve as solid guardrails to help guide your weight selection.
Learning how to plan out a heavy lift is a skill that every seasoned lifter should develop.

Justin Miner
@justinminergain