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04-18-2008, 10:02 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Here is a good example:
Quote:
Here is a warm-up for a 425 lb squat or bench press:
45 x 5 x 2
95 x 3 x 2
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
425 x 1
WOW, that’s 10 warm-up sets, that will take forever!! Well, not really, if they are done 1.5 minutes apart it takes 15 minutes to get there. And if you want to argue with me about this, please don’t. It’s from powerlifting GURU, Dave Tate verbatim. And quite frankly, it’s an AWESOME way to get there, and way better than a normal approach of:
135 x 10
225 x 8
315 x 5
365 x 5
That most lifters use. When I switch advanced lifter that were using a warm-up like that one over to one similar to Dave Tates warm-up suggestion, they often hit a 25 to 30 lb PR the FIRST session!!
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