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Originally Posted by kurtjohnson
how would i go about warming up on a 3x3? thanx chinpiece
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Lets assume your bench 1 RM is 225 lbs, and you are going to use 195 for your 3 x 3.
- First are your warmup sets. Your goal with these is to get the blood pumping in your pressing muscles without any fatigue.
95 x 12 (slow)
95 x 10 (fast)
115 x 6
- At this point your muscles are warmed up. Those last 4 sets should've been a breeze. Now you're going to start a few acclimation sets. Your goal for these is to keep the reps low enough to where you don't exhaust your muscles. Acclimation sets prepare your body's joints for the heavier weighted 3 x 3 set you're aiming for.
135 x 3
155 x 2
175 x 1
- Now you begin your worksets with 195 for 3 x 3. At this point you should be completely warmed up, and your joints are ready for the heavy weight.