T Nation

CNS Activiation?!

Could some people need more reps with their warmup. For instance today’s squat workout I did 415x6, 435x4, then 450x1. I train hard 3 weeks, then deload 1 week. I’d say my max squat is around 480-485 now. I’m shooting for a 500 raw squat within the next month-ish.

Anyways the other day I warmed up with 405x1, 440x1, but MISSED 460x1…and that was last week when I AM MORE FRESH! It doesn’t make sense…it seems that I have to do a billion reps before my muscles really get to the working…can anyone explain this/offer me better warmup or something.

Oh and same thing goes for deads. Same DOES NOT apply for bench, i can do 315 with no warmup at all. So weird. anyway know whats up? Thanks a lot, much appreciated.

In short yes do you do a general warm up??

Phill

Different for different people. Takes me a lot of reps on the low end and then I can do fairly big jumps up to the day’s max. Other folks can jump into it with very little warmup. You just gotta find what works for you.

I don’t understand how I could fail at 460 (this is something I can do)…when warming up like 405x1, 440x1, 460x0!..When I do 415x6, 435x4, I get 450x1.

What does that mean?
Should I do doubles with 440, then jump to 460, after that just jump 15lbs. for 475, then 10lbs for 485?! I’m so confused lol.

I also cannot find how westside warms up. Perhaps if I look at theirs it’ll help me, does anyone know where it is? I’m basically just trying to find how to warmup for a MAX single.

Today I warmed up…just to see how I warmup.
135x6
225x5
275x3
315x4
365x3
405x1
then did my sets.

Sounds like a mental issue.

Spend 5-10 minutes before a squat workout doing warmup moves and stretching to get your low back/hips/hamstrings/abs ready to lift.

Do maybe 5-10 reps with the bar, then hit around 5 reps with a plate. Hit triples with 2 plates and 3 plates. Then start hitting singles.

The main key is once you start squatting your muscles, joints, and most importantly your head should be ready to lift. This is what the warmup crap before you actually start squatting is for.

[quote]rasturai wrote:
I don’t understand how I could fail at 460 (this is something I can do)…when warming up like 405x1, 440x1, 460x0!..When I do 415x6, 435x4, I get 450x1.

What does that mean?
Should I do doubles with 440, then jump to 460, after that just jump 15lbs. for 475, then 10lbs for 485?! I’m so confused lol.

I also cannot find how westside warms up. Perhaps if I look at theirs it’ll help me, does anyone know where it is? I’m basically just trying to find how to warmup for a MAX single.

Today I warmed up…just to see how I warmup.
135x6
225x5
275x3
315x4
365x3
405x1
then did my sets.[/quote]

How many times have you tried 460 and failed? If it was just once, maybe your setup was bad. Maybe you had an off day. Try it again next week before you begin to panic.

I need a ton of reps with very little weight to get the blood going, and then a set of 8-12 with a pretty light weight.

From there I start with sets of 5 and jump by 40-50lbs per set. When 5 reps would start to be strenuous I drop to 3 reps, and then when 3 reps would be too strenuous I drop to 1 rep. I take my last warmup at or just below 90% of my 1RM.

So a warmup for a 460 attempt might look like:

bar x tons
135x8-12
225x5
275x5
315x3
365x3 (or 1)
405x1
460x1

Modi, I like the way that looks, but don’t you think a big jump like that would be too much?..460 is not a problem. I am shooting for a 500 squat that I am very close to approaching, that I want to get within the next month. Do you think a 55lb jump is just too much though? Would it be better to go 405x1, 440x1, 460x1?
It was definately just an off-day, I do not fail with 460, first time. I squatted a few hours after I woke up and only had 600cals in me. Definately need around 2000 if I wanna feel strong on my lifts.

why so many sets at the start? how about
135
225
315
405
460
500
personally i get to my work sets as fast as i can. just get the blood flowing make sure everythign is on working order and then i go straight to the heavy stuff.

Do you warm up with the bar first or do you start off with 135? I noticed a big change especially in my flexibility since I started warming up with the bar before jumping to 135. Again, may not be for everyone.

[quote]robo1 wrote:
why so many sets at the start? how about
135
225
315
405
460
500
personally i get to my work sets as fast as i can. just get the blood flowing make sure everythign is on working order and then i go straight to the heavy stuff.[/quote]

Well I’m not sure lol, I guess for more CNS recruitment, I think a more full warmup will make you stronger when going for a max…BUT I will give your method a shot, I have nothing to lose lol.

[quote]Traps59 wrote:
Do you warm up with the bar first or do you start off with 135? I noticed a big change especially in my flexibility since I started warming up with the bar before jumping to 135. Again, may not be for everyone.[/quote]

Yeah never the bar, I hop around and stuff a little…but always 135 first lol.

Ive found that adding warm up sets helps me a lot