I’ve always worked my way up to a working set on bench as follows:
bar=10-15 reps
95=10 reps
135= 5 reps
185= 5 reps
205= 3 reps
225= 2 reps
Whatever I’m doing for my working set= as many as I can usually 5-7 reps
Last time I was in the gym I decided to do the following:
95=10 reps
135= 5 reps
185= 5 reps
205= 3 reps
225= 2 reps
250= 2 reps
300= 1 rep [went up fast not too taxing or too close to a 1 rep max]
Went down to whatever I’m doing for my working set=I got two more reps than I usually do with at least one more rep left in the tank]
I will be continuing this experiment but wanted insight into whether I was just having a good day or does anyone think after doing the heavy [but not too heavy 1 rep] the working set was easier and that’s why I got more reps than usual?
Oh, and no I don’t train like a PL I get plenty of volume in afterwards.
[quote]thefreshmanverve wrote:
Oh, and no I don’t train like a PL I get plenty of volume in afterwards.
-thefreshmanverve
[/quote]
I feel like your notion of how powerlifters do and do not train is fundamentally flawed.
That said, I don’t really see much difference between the two warm ups that you posted. It seems like in the case of the first one you were working in the 5-7 rep range whereas in the second one it was for a heavy single, so it’s hard to even say which method created more success.
EDIT: After reading the reply below, I realize I misread your original post.
This is generally referred to as an over-warm up. Essentially, you hit a heavy single, which really activates your nervous system and then lets you get more reps on your actual work sets with a lower weight. It works very well because neuroscience.
[quote]thefreshmanverve wrote:
Oh, and no I don’t train like a PL I get plenty of volume in afterwards.
-thefreshmanverve
[/quote]
That said, I don’t really see much difference between the two warm ups that you posted. It seems like in the case of the first one you were working in the 5-7 rep range whereas in the second one it was for a heavy single, so it’s hard to even say which method created more success.[/quote]
Classic.
OP: Yeah, pretty common approach. Works decently well usually, but won’t make much of a difference at the end of the day.
[quote]thefreshmanverve wrote:
Oh, and no I don’t train like a PL I get plenty of volume in afterwards.
-thefreshmanverve
[/quote]
That said, I don’t really see much difference between the two warm ups that you posted. It seems like in the case of the first one you were working in the 5-7 rep range whereas in the second one it was for a heavy single, so it’s hard to even say which method created more success.[/quote]
Classic.
[/quote]
Tell me about it, haha. Slept on the floor last night and got woken up every 20 minutes to take care of a sick person, it’s a miracle I’m even forming words.
"I feel like your notion of how powerlifters do and do not train is fundamentally flawed. "
What I mean is that I don’t really care about numbers, with exception of bench all of my working sets
on main exercises are 9 reps +. I don’t use a belt anymore, and gauge effectiveness of workouts with
how good of a pump I get.