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Personal Journals discussion on grit... The New Beginning, within the Members Section; I think it would be beneficial if you had a better warmup. Something with some acclimation and more than one ...


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Old 01-08-2009, 06:51 AM   #21
Kane
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I think it would be beneficial if you had a better warmup. Something with some acclimation and more than one set.

Deadlifts (as a quick example)
65x5x2
95x3x2
115x3
155x3
185x3
205x1
225x1
245x1
Working Sets (ie 250 5x5)

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Old 01-08-2009, 06:53 AM   #22
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agreed.
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Old 01-08-2009, 09:00 AM   #23
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I, personally, wouldn't do that many reps on deads. I get burnt out pretty fast on them. I stick to 20kg jumps max (45lb ish). I do something like:

20kg x 5 (snatches)
40kg x 5 (cleans)
60kg x 5 (now start with deads)
80kg x 4
100kg x 3
120kg x 2
140kg x 1


And then I judge from there what to do depending on what weight I'm working at. I find the cleans and snatches really get the blood flowing alot more that deads and they are fun too.

Just my 2 cents.

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Old 01-08-2009, 09:14 AM   #24
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^^Your warming up for a 300lb+ deadlift though. You don't have as many 45lb jumps when you're going to 250, things get a bit tighter in this range. The warmup example on this site is for something like a 405-450lbs, which is another ballgame again, you'd probably be making some jumps over 45lbs.

http://www.bodybuilding.net/personal...face#post54643

That's the example, for anyone that hasn't seen it.
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Old 01-08-2009, 09:39 AM   #25
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Yes I suppose I'm talking about warming up to heavy singles whereas he's doing a 5x5. Good point.

IW
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Old 01-08-2009, 11:20 AM   #26
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I agree I should be adding more warm-up sets in. Jumping into 5x5 deads squats military press etc. could get me into trouble with injury i supose.
Do you find that a longer warm-up improves preformance on the working sets? 10 warm-up sets seems like a heck of alot though?
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Old 01-08-2009, 11:21 AM   #27
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Thanks for the imput guys
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Old 01-08-2009, 01:10 PM   #28
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That's exactly what it says in the example. Holy shit 10 sets! But really its not a whole lot. You take a minute or a minute and a half in between sets and its 15minutes. You'll lift more (typically) and be better prepared for the working sets.

Its not that a longer warmup improves performance, its the procedure you use that gives you the performance. You could do 10 sets of 5 as your warmup and do it in the exact same time as the one I posted, would your working sets be improved? A very big NO is the answer.

A proper warmup involves warming up the muscles involved, lubricating joints and preparing your for the training environment to come (read: acclimation ). Time is not a primary factor of a warmup's effectiveness, although it is at play.

For me, my warmup is dictated by the exercise I'm warming up for. Smaller weight exercises (bench, MP, cleans, etc) are tightly spaced, weight wise, and typically need a bit more acclimation (ie. more warmup singles, >10sets total). With my heavier exercises (Squat, deadlift, etc.) I can stick to the 10 sets with big jumps in weight and be better off. Its something that needs to be tailored to the individual, just like diet, training and anything else lol.

BUT you need to start with something before you can manipulate it and make it your own.
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Old 01-08-2009, 08:03 PM   #29
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A proper warmup will make or break a PR attempt.

IW
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Old 01-09-2009, 11:14 PM   #30
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Workout

flat bench
bar x10
135x6
155x5
185x4
205x2
235x1
255 5x5 (starting to get tough maybe just one 5 lb jump a week)

front squat
bar x10
65 x5
95 x5
115 x5
135 2x5 ( give me a break first try at these ever)

JS rows
160 5x5 (lower back gets tired b4 the upper back... lower back is kinda the weak spot if you havn't noticed deadlift = bench blah

no extra tri work it's getting late and they're a bit stiff today anyway. Tried a longer warm-up on the bench not ten sets but alot more than one, not sure how I feel about it yet.

Diet: good
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