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SoreFoot8343
09-27-2008, 05:14 PM
I've been to a number of meets but I'm still a rookie on trying to figure out how the warm-ups for your bench should go. I haven't quite figured it out yet. So far it's just been based on pure LUCK.
How long should your warm-ups take? How many sets should you take working up to your opener? Considering being at the meet is high anxiety and stress taking a toll on your strength right off the bat.
I would like to hopen at 350 ish. I can touch that weight with a little work but nothing drastic on exertion. How would you suggest the warm-up go while saving your strength for your 3rd atempt (405 possibly)?
THanks guys...

Lones Green
09-27-2008, 05:24 PM
i like to warm up like i normally do in the gym. changing anything too much can mess you up. you want things to feel as normal as possible. the only thing you might think about is taking the volume down a bit, to save some energy.

Reko
09-27-2008, 05:29 PM
I've also seen guys use boards to warm up with lighter stuff they can't touch in, just to warmup with the shirt. so that way you don't have to go raw dog all the time and spend energy that way.

SoreFoot8343
09-27-2008, 05:32 PM
boards sound like a good plan of attack :)

Lones Green
09-27-2008, 05:39 PM
I've also seen guys use boards to warm up with lighter stuff they can't touch in, just to warmup with the shirt. so that way you don't have to go raw dog all the time and spend energy that way.

i have seen this as well...i've seen the guys from NGBB do this at meets and have great success with it, it looks like

SoreFoot8343
09-27-2008, 05:57 PM
would 3 or 4 sets of singles going up in weight w/boards be about right for a warm up in a shirt w/ boards?

Lones Green
09-27-2008, 06:01 PM
i'm definetely not the one to be asking about benching.

though i would say if thats the way you normally do it, go for it. i like to keep the reps low, so singles would be good. just don't go too heavy on those singles. you don't want to be fatigued by the time your first attempt comes around.

SoreFoot8343
09-27-2008, 06:03 PM
Thanks i appreciate all the help. :)

Lones Green
09-27-2008, 06:04 PM
Thanks i appreciate all the help. :)

any time. i will be at the meet, let me know if you need anything. i am not lifting.

deeder
09-27-2008, 06:08 PM
It depends if you're doing bench only or a 3 lift meet.

If it's a full meet, you're already warm by the time the bench comes around. You don't need to do much to get the blood flowing in the right places. Here's how my usual warmup would look:

135lbs x 5-8
185lbs x 3
225lbs x 1
275lbs x 1 -- 3 board
330-340lbs x 1 -- 1 board in shirt

That's it. Then I'd go do my opener. If I were doing a bench only meet I'd spend more time warming up with light weight like I would in the gym.

SoreFoot8343
09-27-2008, 06:30 PM
what I need is luck! lol are you irish? j/k. As for right now I'm looking for push/pull.. but it just might end up in just pushing (my luck lol). Hmm that warm up doesn't look so bad.. just the 5-8 rep part.

SELK
10-02-2008, 12:03 AM
Im not the greatest bencher, but here is what i did last meet:

135 x a few
225 x 1
275 x 1 (3 board)
shirt on
315 x 1
opener - 350


this is my plan for my meet this weekend:

135 x a few
2 board
225 x 1
275 x 1
315 x 1
shirt on
365 x 3 (I find this gets me into the groove, the last rep almost touches too)
open a little over 400

drew
10-02-2008, 07:58 AM
This is my plan for next meet:
Bench
10x45
5x135
3-board
1x185
1x225
1x275
1x315
2-board, put on shirt
1x365
Opener: 415

f-rider
10-03-2008, 12:53 AM
330-340lbs x 1 -- 1 board in shirt

That's it. Then I'd go do my opener.

What's your opener at? I'm guessing it's pretty close? 1-boarding the opener as a last warmup seems popular in Canada, and hey it works. :)

powerpeppiness
10-03-2008, 08:59 AM
You never take your opener in the warm up room. First your wasting energy and second what a mind %$#@ if you miss it or it feels extremely heavy. Also, I seen from previous posts not enough warming up. The whole point of warming up is to get blood flow to that region and decrease the posibility of injury. So if you got 15 reps total most of them with 135, how are totally warmed up.

Travis Bell
10-03-2008, 09:04 AM
I hate boards. I'm honestly convinced they are the reason for many bombouts. You are using a different groove than you are going to use on the platform, and then go out for your opener and try to touch.

I don't use boards in the warm up room any longer. I use them to break in a shirt in the gym and thats it. When I'm warming up I try and touch all my reps, even if they can't touch. Just take the weight down as far as it'll go.

At my last meet warmup went like this

barx12
135x10
225x3
315x1
405x1
added shirt
495x1 - no touch
585x1 - touched -last warmup

First - 635x1
Second - 675x1
Third - 700x1

PriestCometh
10-03-2008, 11:21 AM
I think there are different ways of doing it.

1. Myself, my last meet warmup was 135x3, 225x3, 365x2, 451x1 then went on the platform and opened at 600 something. Just like training.

2. I used to do 135x3, 225x3,315x3, 405x1 shirt on, opener to a 2 board, then go to the platform. The only reason why I liked this is because you feel the weight before you get out there. Without doing a full rep.

3. I have seen people do a light warmup and then take there opener down, touch and have the spotters take the weight. So, they can make sure they can touch.

4. I have even seen some folks not even do a warmup on the bench, because they dont want to fatigue at all.

5. I have even started at a 3 board 200 pounds from opener, then go to a 2 board with a 100 pounds from opener, and then opener to a 1 board.

pocoloco blanka
10-03-2008, 01:26 PM
I hate boards. I'm honestly convinced they are the reason for many bombouts. You are using a different groove than you are going to use on the platform, and then go out for your opener and try to touch.

I don't use boards in the warm up room any longer. I use them to break in a shirt in the gym and thats it. When I'm warming up I try and touch all my reps, even if they can't touch. Just take the weight down as far as it'll go.

At my last meet warmup went like this

barx12
135x10
225x3
315x1
405x1
added shirt
495x1 - no touch
585x1 - touched -last warmup

First - 635x1
Second - 675x1
Third - 700x1

travis, im confused on your trouble with the boards.i feel that every lift performed in a given exercise should be done with consistancy. weather it be boards, bands or inside the rack. im not saying that the same things work for every single person that work for me . where do you touch on the boards? maybe im doing some thing wrong..:hello:

SoreFoot8343
10-06-2008, 11:02 AM
Ok here's how it went on the warm up..
Bar for 15
then put 1/4 on each side for 5
Shirt
225x3 3 board
295x1 3 board
then went in for my opener
345 smoked my first lift

I actually liked it I had enough energy and a little bit of strength to last me thru.

Jon Elick
10-20-2008, 01:05 PM
My warmups from yesterday's meet went like this...
Bar x 10
135 x 8
225 x 5
315 x 2
405 x 1 off 3-board
add shirt
495 x 1 off 3-board
545 x 1 off 2-board
done
opened with 615

SoreFoot8343
10-20-2008, 09:51 PM
I like your routine Jon.. sounds like something I'd definatly be doing if I could Do 600. I'm still working twards 400. I'm almost there.. hopefully 09 season will get me there.

Eric Downey
10-20-2008, 10:13 PM
Take time in the gym and do a warm-up like you would at the meet and time it. Take in consideration other people warming up and the same time. I generally take about 45 mins to warm up

Kenny Croxdale
10-22-2008, 07:36 AM
I hate boards. I'm honestly convinced they are the reason for many bombouts. You are using a different groove than you are going to use on the platform, and then go out for your opener and try to touch.

Traivs makes an excellent point. How you bench press on a board is different than when you touch the chest.

As Henry Heatherly (my first coach) said, you lift like you train. That means you want preform the movement in the gym or in your warm up the same as you are going to on the lifting platform.

It is the "Law of Specificity."

Kenny Croxdale

Kenny Croxdale
10-22-2008, 08:03 AM
I've been to a number of meets but I'm still a rookie on trying to figure out how the warm-ups for your bench should go. I haven't quite figured it out yet. So far it's just been based on pure LUCK.
How long should your warm-ups take? How many sets should you take working up to your opener? Considering being at the meet is high anxiety and stress taking a toll on your strength right off the bat.
I would like to hopen at 350 ish. I can touch that weight with a little work but nothing drastic on exertion. How would you suggest the warm-up go while saving your strength for your 3rd atempt (405 possibly)?
THanks guys...

There is a theorem called "Occam's Razor." "Occum's Razor" basically states that the simplest solution to a problem is the right solution.

That means you are over thinking this.

As lonesXedge stated, "warm up like you normally do in the gym." As Daryl Royal (former University of Texas football coach) said, "Dance with the one the brung you." That meaning use what has successfully worked in the past...don't experiment at the meet.

I have some understanding of the anxiety and stress that you mention. It is somewhat like nuclear power. When harnessed and used the right way it is productive. When used incorrectly, you blow up.

Usually, the more meet experience you have, the better you control the anxiety and stress. You know how things work and that lowers your anxiety and stress.

What also works is self hypnosis, mental imagery. It allows you to shut out the "noise." Great athlete focus on this.

As Yogi Berra once said, "90% of the game is half mental."

Kenny Croxdale