Yes that matches what I read on the AST site. About the acclimation, etc. I'll adjust that for my actual weight and go with it. Today leg day, which is my favorite once I get to push.
I think the major challenge here is getting the weights right. I can't start out like I normally would or those warmup sets would fatigue me. For instance on squat I at 225lbs for my last set. I could go a bit higher though I don't yet. Usually my first set is 135lbs. Now I'll have to warmup with quarters on the side or something. I think with writing it all down and taking a few weeks to ramp up will greatly help.
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Originally Posted by 0311
Here. I put it in your journal so you can quickly reference it. You can apply this to all muscle groups. The reasoning is that warmups shouldn't fatigue you whatsoever. Once the blood is pumping, then you need to get you joints accustomed to heavy weight...
Anyway, here's something to try for warmups that works for me.
We'll say your max is 315..
1.135 X 12 (slow tempo)
*rest 1 minute
2.135 X 10 (tempo of 3-1-0; down for 3, hold for 1, explode up)
*rest 2 minutes
3.185 X 5 (3-1-0)
*rest 1 minute
4.225 X 3 (3-1-0)
*rest 1 minute
5.275 X 1 (3-1-0)
*rest 1 minute
6.295 X 1 (3-1-0)
*rest 2 minutes
Set 1: 315 X (whatever)
- The first 3 sets are warmup sets to get the blood moving into your chest.
- The last 3 sets are weight acclimation sets getting your joints and ligaments accustomed to the heavy load.
Doing my warmups this way takes some time, but enables me to go really heavy on ALL my sets instead of pyramiding up. For people to pyramid up, usually they go too light on the first 2-3 sets so it's a wasted effort
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