so, last week i benched on tuesday and on friday. tuesday a max effort session with full rom comp bench touch and go up to a single : warm up / 100 kg x 3 / 120 kg x 1 / 130 kg x 1 / 140 kg x 1 / 150 kg x 1 / 160 kg x 1 hard, but good and it was a pr for me ..
friday i did reps (working up to a max set of 4-6 reps-mike tuchscherer article : learn to grind ) : warm up / 110 x 3 / 125 x 3 / 140 x 6 .. after this set i went to 160 kg again and could bench this weight better than on tuesday . the 140 x 6 was an all out set . i don't do a single 2 x a week normaly, it was just a test .
why ?? ok on day 2 i 've got more blood in the pressingmusles and so the weights feel more comfortable, but i went all out on a heavy set .. on day 1 i should have more power because of small jumps and no failure reps before the max weight .
so i am confused how i set up the warm ups to a heavy single the next time... any ideas ?
My body works like that. If I don't get enough work in for warm ups my muscles aren't ready to press. I solved my problem by doing more reps on the lighter weights. For me I work at sets of 10 for the first few warm-ups then move to 6 then 2-3 then singles. For example:
Bar x 10, 95 x 10, 135 x 10, 185 x 10, 225 x 6, 275 x 6, 315 x 3, 365 x 2, 385 x 1, 405 x 1, 425 x 1
You started taking singles at 75% of your max which is way too early for me. I would start taking singles at 90%. I take around 5-10 minutes between heavy sets so I have plenty of rest, but without the work on warm-ups the weights just feel heavier to me.
i warm up for ME the same way as DE. i feel better prepared, the weights dont feel as heavy and im more explosive.
for benching i start with the bar and add 20lb per set, triples done in DE fashion until i get to about 60%, then its doubles until 80%, from there i use singles.
same goes for squat/deadlift, adding 20lb per set until i get to 60%, then i add 20-40lbs per set depending on the day and how im feeling. if i dont feel great i will take the time to warm up better.
last meet, GPC, Irish Open: 03/11/2012
@ 82.5kg/ 181 junior raw
B: 130 kg/286
best gym lifts:
B: 135 kg/300
D: 220 kg/485