T Nation

Crap Workout Today, Also How Can I Warmup


#6

I’ve always preferred to warm-up with the main lift and simply pyramid up to my first set. I’m a little older so I do a few more things first…, but when squatting, for example, I’ll start with the bar then move up in increments of 10 or 20 pounds w/ progressively less reps until my first set.

For example, say my first set for squats is 110kg I might do something like this:
Bar x 10
40kg x 8
60kg x 6
80kg x 4
100kg x 2
First set as planned

It doesn’t take very long.


#7

Monday-Squat- 170x5 190x5 215x5

170x5 170x5 170x5 170x5 170x5

Bench- 115x5 130x5 145x5

115x5 115x5 115x5 115x5 115x5

This is what i did today
Just did the bar for like 5
Then 175 felt kinda shocking
(I accidentally did 175 5x5
Supposed to be 170)


#8

This is pounds btw
Wish it was kg tho


#9

Well yes. Yes, it would.

Do some warm up sets. I start at an empty bar and do sets of 5ish up to my starting weight, adding 10kg (22lbs) every time. Rest is however long it takes to change plates. When I was moving bigger weights, I’d use 20kg jumps.

How much rest do you need between sets? The way this is phrased makes me think you’re wasting a lot of time here.


#10

3-4 minutes
I time it
I want to get everything done in an hour

It’s what i did previous workout

Worked out great and got everything done.


#11

The entire lifting session is supposed to be done in an hour or so, depending on whether you need to wait for equipment or not.

You have 15-18 minutes to do 8 working sets, not including warm-up sets. You can’t really afford to rest anymore than a minute between each set.

Reduce the weight if you find the rest period too short.


#12

For what it’s worth, I do my warm up sets with no rest in between. Only rest in between my warm up sets is loading the bar. Then when I’m ready for my first work set I’ll rest 1 minute. Do my first set. Rest 2 mins and do my 2nd set and then for my plus set I’ll rest 2-3 minutes depending how I feel. Goes quick that way.

Something else I’ve done in a pinch. If I get to the gym late and don’t have time to do anything but the main lift, I’ll go home and do bodyweight work. Split squats and various exercises for legs. I figure it’s better than nothing and there are some pretty tough body weight exercises a person can do at home.


#13

That’s a lot of rest. I think we just found your warm up time.


#14

Monday-Squat- 170x5 4 min 190x5 4 min 215x5 4min
170x5 3min 170x5 3min 170x5 3min 170x5 3min 170x5
Bench- 115x5 4min 130x5 4min 145x5 4min
115x5 3min 115x5 3min 115x5 3min 115x5 3min 115x5
48 min
warmups should only take a few

Then assistance circuits for the rest of the time


#15

Is that good? I thought you had to rest 3-5 min for strength


#16

A 60kg jump is going to be, as you put it, kinda shocking. Especially if that +60kg is going to put you close to 70% of your max.


#17

Do you not count the time it takes to actually do the reps? You have 24 min of rest in the squat, but how long does it take you to actually do the reps + the body-weight assistance?

If you’re flying through the reps then that’s a big issue.

You need 3-5 min rest if you’re going for maximal strength effort, which you are not doing in this program.


#18

I assure you that if you go from deadlifting 600lbs for 8 reps to 800lbs for 8 reps while resting 2 minutes between sets, you will have gotten much stronger.


#19

I thought this program was for strength training.
Why would i set myself for failure by not resting enough.
I don’t count time between reps
Just get them done


#20

Can someone
Help
How long am i supposed to rest between sets


#21

Yeesh i see now


#22

Until you are recovered.


#23

Which shouldn’t be that long. This is submaximal training, especially running 5’s PRO.


#24

Can’t think of a single reason

Are you an elite level strength athlete?


#25

Thank you for all your input guys. I really appreciate it
Can’t wait to see what’s at the end of the tunnel
hopefully it’s past all the crap i failed on starting strength because
I’m very weak and it’s depressing me