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Thread: How are your transitions from warmups to working sets?

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  1. #1
    Lift heavy or go home. temps's Avatar
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    How are your transitions from warmups to working sets?

    So what works for you? What do you define light reps? Do you pyramid up to your working set? Or do you do a light set and quickly stack the weights to your Xrep max?

    I personally pyramid up. But I'm seriously considering other options.
    -Anthony

  2. #2
    I lurk, therefore I am
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    I've been wondering this too. In my Roman Deadlifts, I'll do 5 sets and these reps 8/8/6/6/4

    Between each set the weight will increase by 5lbs...but I started thinking, when the weight gets really heavy, I'll probably need to make the first couple of sets quite a bit lower in weight then they are.

    I'd like to see what other people do too.

  3. #3
    Risk10k Clifford Gillmore's Avatar
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    I'll do something like this on squats

    Bar x 10-15
    135 x 10
    225 x 3-5
    315 x 1
    350 x 1
    PR attempt
    attempt less 10% x 1

  4. #4
    Banned bjohnso's Avatar
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    I warm up nice and slow for benching and squatting. I'll probably do about 5 or 6 warm ups for each, starting with high reps and decreasing them as I get closer to my working set.

  5. #5
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    Depends what I'm doing. If I'm going for a 1 RM, I might do this:

    10xbar
    5x135
    2x205
    1x225
    1x250
    1x300(PR)
    I like to feel some heavy weight before I start. I find that I get intimidated by my 1 RM if I don't try something heavy before it.

    I'm currently doing 5x5, so the warmup is a little different:
    10xbar
    5x135
    3x205
    5x5 245

    I also stretch more before doing 5x5 because I DOMS like a bitch, especially with high rep.

  6. #6
    Lift heavy or go home. temps's Avatar
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    Very interesting responses. I found the answer to working a bit more effieciently on my 5x5... keep warmup volume lights.

  7. #7
    1000 or bust motoko013's Avatar
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    for squats, i do:
    135x8
    185x5
    225x5
    275 5x5 <----working set

    Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse

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  8. #8
    Lift heavy or go home. temps's Avatar
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    Quote Originally Posted by motoko013 View Post
    for squats, i do:
    135x8
    185x5
    225x5
    275 5x5 <----working set
    Very similar to what I do. But on days when im benching and deadlifting and rowing. I find it very difficult to keep my stamina up on my last few workouts. Hell after deadlifts im almost beat! So maybe on these days I should keep my warmups very short yet efficient? What are some techinques for doing that?

  9. #9
    Unremarkable Questor's Avatar
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    I'll do something like this:

    (bb bench)
    1x8x70
    1x5x110
    1x2x130
    1x1x155

    commence working sets of 5x5 at 155

  10. #10
    Senior Member Sleepy Guy's Avatar
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    I warm up until the lift feels right. Could mean two sets with the bar, a set at with a plate, set with plate 25, 2 plates etc. Averaging 10-25 reps per set.

    I know people that lift hard and start with three plates on the bar but then they have been injured for one reason or another.

    I procrastinate and play it safe. Will do 8-12 sets squats if you include the warm up.

  11. #11
    Senior Member KevinStarke's Avatar
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    I like to go up to 40-50 lbs every warmup set until i'm withing 50 lbs of my work weight.

  12. #12
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    for my warm up for my work out sets
    ill start "streching" with 135, doing 7 reps narrow, 7 reps wide, i do it slow so it stretches the muscles and realy work hose sets to stretch.
    next ill warm up with 225x10 doing strict/slow to start getting blood in the muscles and them ready to go,
    then i pound into my working sets of something like 310x10 for 4 sets if i get them
    after that ill do low rep work with 315-360lbs 1-4 rep ranges, some slow, and some paused.

    now for maxing for competitions
    ill start stretching with the 135 for 2 sets of seven like above, then 225x10, then a set of around 300x10 (about 5-10lbs of what my workouts are at) then like a double of 335,
    then a opener of something like 345, then 355, then finish it off with 365
    i have found for me its good to go up in ten lb increments if everything is going well.

    some people need less volume then i do for warming up but i have found for me i need a few sets to get my muscles to their max.

  13. #13
    Eat Chicken Chris686's Avatar
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    I work up the weight relatively slowly.

    Say I was warming up my deadlifts:
    10x Bar
    5x 135
    5x 185
    5x 235
    3x 285
    3x4 @ 310
    That's the plan today. I feel this gets me nice and ready for the heavy lifts.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  14. #14
    Breaker of Skulls Guido's Avatar
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    I do only about 3 or 4 sets to warm up. For deadlift and squat, I always start with 225. For squat it would be something like:

    225x6 WU
    275x4 WU
    315x2 WU
    work sets
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


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  15. #15
    is taking names. Can'tstopnow's Avatar
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    I warm up slower than most at my gym. Bench/squat I would say I spend 8-12 min warming up. I would rather spend a few extra minutes than load the bar up too soon and pull something that was not ready. Bench I do a lot of RC excercises while warming.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

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  16. #16
    C.S.C.S. ddegroff's Avatar
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    For squats:
    Bar x whatever
    185x3
    205x3
    225x3
    5x5 working sets

    If it's not the first lift of the day then I do one set of lighter weight to warm up, for example:

    DB BP
    50x8
    working sets of 5x5
    Make Shift IF diet
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    CF WOD and Recomp...
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    I've set it back - you might need to reboot, though..." -Built

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  17. #17
    Senior Member malkore's Avatar
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    For me its usually a couple sets of 50% working weight. Just enough to actually get teh blood pumping, with a full range of motion.
    sometimes my first working set is a little light, but the remaining sets are heavy like normal.
    it just depends on how mentally focused I am...if I feel like its not there, I do the lighter working set to kick myself into gear. Usually works.

  18. #18
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    My squat routine is this

    135*8
    185*8
    225*8
    330*8
    350*6
    375*5

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