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Damn, you are one strong and huge fella! Keep up the good work dog! :hail:

oh ok cool. and thanks for taking a look eric. everybody gave some damn good advice but i was waiting on seeing if i would have gotten one of those lengthy posts ripping me to streds lol :biglaugh:. but what it is, i never really went for an absolute 1 rep max. so i usually base whatever i can go on ramped sets. so basically by the time i get to my heaviest sets i have already done about 3 or 4 sets of somewhat heavy work. for example i posted a while back that i completed a pyramid of

set 1- 245- 12 reps
set 2- 275- 10 reps
set 3- 315- 6 reps
set 4- 405- 2 reps
set 5- 245- 15 reps

so i was always warm by the time i got to that 4th set. so i figured what could i do if i just hoped staright on and gave it everything i got. i perfectly understand everything what you guys were saying. it was just a simple case of me thinking to much. next time i do it ill make sure i do a set of 10 to 15 with 225 or something.

and this is why i bugg you guys so much i know a little something about working out, but yuo guys throwing in your 2 cents helps me look at things better. im especially peicing things together in reference to those deads, cleans, etc. because i feel liek if i get those in line i will be good.

thanks to everybody for throwin in your 2 cents it is much appreciated.

oh and

Quote:

potentation

is a great word :biglaugh:

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!!

Quote:

Here is a good example

not a good example. GREAT example. thanks homes

Yeah, very good example.

Tweak things though to fit right for you. It actually takes practice and experimentation to come up with your perfect format. But I absolutely will (almost) guarantee that a warmup like that will allow you to lift heavier.

I'll be happy to rip your deadlifts or squats to shreds, lol, if you wish. But it will have to be a little tougue in cheek considering the weights you will probably be playing with. :biglaugh:

ill try that to see what its liek first. because i think the one i do is more like the second warm up workout they have their.

Oh, of course, you have to start somewhere. Once you see the effects or lack of effects you can play with it more.

That is a very good example, maybe Monsta will hit 500+ next time :)

hahaha. that would be great bu i dont know about that one lol

i spent alot of time looking at this video before i attempted power cleans...from what i can tell...technique is really good...and she has a slamming body. and she looks really fluid.