I am looking for a template to print out or type up of ramping work for a max lift preferably for use with the conjugate method (DE/ME).
I completely made up those numbers
The search didn't help.
Probably too many reps in the beginning. Do a little warmup with some really light weights and then try something like this:
50% x 5
60% x 3
70% x 3 (you could probably even go lower here if you feel good and warm by this set)
80% x 1
90% x 1
105% (or however big of a jump you feel you can make above your max) x 1
Those are really rough numbers and you'll have to play around with it to find what works for you. The goal of the sets prior to the PR attempt is to warm up, so you don't wanna waste too much energy doing a triple at 80% or something like that. The main focus should be hitting that max lift. After that, if you want to do some more work, that would probably be fine.
Last edited by jbrin0tk; 08-18-2008 at 10:04 PM.
Don't think about it so much. Just do a few set with the bar and then start adding weight. Go up based on your strength. If you're really strong, take full plate jumps (90 lbs) if you're pretty strong, take quarter jumps, and if you're not so strong, use the 10's. Try to get in 7-10 sets for the main exercise.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
I normally do: 10 with bar, 10, 8, 5, 3, 1, 1, (and possibly 1 again)
I wasn't going to try for a max today, but I felt good, so I tried.
For deads I warmed up with deads and squats at 135 X 10.
Then after seeing how I felt, I did a warmup set of each again with 225 X 6.
Next was 405 pull by 3 reps.
Next was a 495 pull by 1 rep.
Feeling good (and possibly stupid), I didn't try for 545, but went a full jump to 585.
After 3 attempts, I was ready to give up, but I had to try one more time.
585 X 1. YEAH BABY!
So dizzy, I had to put my head down low for a minute or so. My pulse was 162 at that point.
It completely shot the rest of my workout, but what the hell - a new PR of 585.
The gist of it is, I warm up according to how I feel. Some times, I might warm up a bit more, usually, it's 4 sets to warm up and then go for it.
Give chalk a chance.
49 years old