The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member
    Join Date
    Aug 2008
    Posts
    146

    a litle bit confused

    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 ?

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  3. #2
    Senior Member
    Join Date
    Jan 2009
    Posts
    553
    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.

  4. #3
    Wannabebig Member gaz90's Avatar
    Join Date
    Sep 2012
    Location
    ireland
    Posts
    97
    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
    S: 192.5kg/424
    B: 130 kg/286
    D: 225kg/495
    best gym lifts:
    S: 182.5kg/400
    B: 135 kg/300
    D: 220 kg/485

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