PDA

View Full Version : Question for big benchers (315 lb+)



collin44
01-19-2009, 12:16 PM
What do your warmup sets look like for DE, ME, 1 rep max bench? Also what is your logic behind it?

Travis Bell
01-19-2009, 12:25 PM
warmups should be just that a warm up. Most people take far too long getting warmed up.

I usually go up a plate each set and stop doing triples after 275 (I'm a 500+ raw bencher)

When in my shirt I'll warm up to 455 raw (for a single) and then throw my shirt on and go right to 585, 675, 725...and so on

on DE days, I'll usually go 135, 185, 225 and start my work sets with the first 225 set.

I don't waste time warming up for a long period of time. The idea is only to get the blood moving. If you're after a crazy pump, thats not warmed up, that means your body has already been working

Ryano
01-19-2009, 12:47 PM
My warmup is similiar to Travis. I start with just the bar, then 135,225,315,405, shirt on to 585, then to work sets. I usually do lower reps in a meet for warmup than a regular workout. I've seen people actually miss warmup lifts at a meet. That's CRAZY. Like Travis said, it's a warmup, not a workout.

Ben Moore
01-19-2009, 12:51 PM
warmups should be just that a warm up. Most people take far too long getting warmed up.

I usually go up a plate each set and stop doing triples after 275 (I'm a 500+ raw bencher)

When in my shirt I'll warm up to 455 raw (for a single) and then throw my shirt on and go right to 585, 675, 725...and so on

on DE days, I'll usually go 135, 185, 225 and start my work sets with the first 225 set.

I don't waste time warming up for a long period of time. The idea is only to get the blood moving. If you're after a crazy pump, thats not warmed up, that means your body has already been working

Pretty much what I do - although I do some dislocates and some odds and ends to help warm up the shoulders.

drew
01-19-2009, 12:57 PM
I always start with the bar and then 135, then I move to whatever board I'm doing that day. I try to get in 5-6 lifts before I max. I usually hit 1 or 2 sets in the shirt and just go right into it.

For DE days I do 2 sets with the bar then 3x135 3x155 and 2x185

Travis Bell
01-19-2009, 01:25 PM
I've been to meets where guys warm up to some pretty heavy stuff raw doing crazy reps and stuff and then get to the platform and are gassed and can't lock out their opener.

collin44
01-19-2009, 02:45 PM
I usually go up a plate each set and stop doing triples after 275 (I'm a 500+ raw bencher)

So you do something like:
135x3
225x3
315x1
405x1
etc...?


My warmup is similiar to Travis. I start with just the bar, then 135,225,315,405, shirt on to 585, then to work sets. I usually do lower reps in a meet for warmup than a regular workout. I've seen people actually miss warmup lifts at a meet. That's CRAZY. Like Travis said, it's a warmup, not a workout.

What rep ranges do you work with on your warmups?


Pretty much what I do - although I do some dislocates and some odds and ends to help warm up the shoulders.

My left shoulder pops out a couple times a year so I always try and stretch it out before bench. I've never heard of dislocates until just now but I think I will add them in. What can you use at the gym for these, the barbell looks like it would be too long/heavy? Can you just use the ends of your towel?

Ben Moore
01-19-2009, 02:53 PM
Towel works - I use a band actually - a broomstick would also work

Barbaccio
01-19-2009, 03:02 PM
Raw I'll go
135x10
225x8-10
315x5
405x3
Then my work sets.

Shirted:
135x10
225x8-10
315x5
Shirt On
505x3
605x1
675x1
And out for my opener in the 750 range.

Raw work you just sort of do what you need to until you feel your shoulder loosen up. First sets usually feel like there are pebbles in my shoulders. By the end of the workout it's smooth.

BigTallOx
01-19-2009, 03:08 PM
Woohoo, by that criteria I'm a big bencher!

My warmups for ME bench sessions are usually like the following:
bar x 10
bar x 10
135 x 10 (Keep in mind that I'm old and my max effort bench workouts are early saturday morning.)
225 x 6
( between the above sets, I usually so some light stretching, dynamic stretching and static stretching )
275 x 3
315 x 1
then some work sets around my max weight for the given exercise.

CrazyK
01-19-2009, 03:32 PM
When I got my PR of 500x1 I did this...

Shoulder mobility routine, then...
barx10
135x5
225x5
315x3
365x1
405x1
455x1
500x1

Reko
01-19-2009, 03:51 PM
When I got my PR of 500x1


DAMN!

mosley1990
01-19-2009, 04:28 PM
glad this thread was started...i was unclear on this myself...

Ryano
01-19-2009, 05:53 PM
What rep ranges do you work with on your warmups?

somthing like:
bar x 15-20
135 x 15
225 x 10-12
315 x 5
405 x 1-5(sometimes I use a short 1brd under my t-shirt)

shirt to 585
work sets

and I ALWAYS warm up my rotators prior to getting on the bench! I think this is REAL important.