Nope will watch it later
1 Like
Iâm not knocking your warm up. You do whatever you like for a warm up. I suspect the giant set and your bad work schedule is what held you back. Try the Training Maximally progression to warm up for your next PR.
(percentages based on TM)
bar x 3-5
40% x 3-5
50% x 3-5
60% x 3-5
70% x 1-3
80% x 1-3
90% x 1
100% x 1
Set new PR!
2 Likes
This is looking good actually, working up to the old max? and then set a PR
Or is the 100% the TM.
So I should have done 5 kg jumps 20, 25, 30, 35, 40, 45, 50, 55 And then my 60 kg set?
I will work out the weights for squat tomorrow.
Thanks Big J
This is a 5/3/1 program so the TM was 90% of your âany day of the week gym maxâ. You could base it off of your pre-Dark Horse max since itâs a warm up and progression to set a new PR. If you use your actual max then skip the 100% and do 102.5% or 105%. Personally, I donât want to waste energy doing something Iâve done before. You might as well add at least 2.5kg to the bar so itâs a new max.
3 Likes
I wouldnât do this, I would do bar and then jump to 40. Anything under that and I donât think you would get a benefit and if anything your just adding to your overall fatigue for the day.
3 Likes
Yup, this is what I was going to say. I like to make steadily decreasing jumps during my warmup, for instance, this is what I did last time I squat maxed:
Barx5
135x5 (+90lb)
185x5 (+50lb)
225x5 (+40lb)
275x3 (+50lb)
315x2 (+40lb)
345x1 (+30lb)
375x1 (+30lb)
395x1 (+20lb)
410x1 (+15lb, also about 99% of my old 1RM so I knew I could get it)
425x1, (+15lb, 10lb PR)
Obviously the amount of weight youâre able to throw on the bar for each successive set is going to vary, and the point at which youâre going to need to start slowing down how much youâre adding is also individual, based on your max. If your max is 155 you arenât going to be hitting any PRs if you start with the bar and then go to 135 (which Iâve seen a million high schoolers and college guys do. Itâs funny).
When I was a junior in high school, we had an assistant coach who got hired for one year who was also a powerlifter. 400+ bench, and I watched him box squat 585. It was insane. But he told us how to warm up for maxes, and it was something like:
30% x 10
40% x 10
50% x 8
60% x 6
70% x 5
80% x 3
85% x 2
90% x 1
95% x 1
and then choose your next weight and hit a new PR based on how the 95% feels. Seems pretty simple, and you might end up having some odd looking weights on the bar by sticking hard to those percentages, but hey. It worked pretty well for me. Iâm just lazy now and throw on 45s and 25s until I get close to my max or working sets
3 Likes
I usually end up doing consistent jumps in pounds. Iâll do 15-20 lbs on bench, 30 lbs on squat and probably 40 lbs on deads.
For example, bench would be
135
185
205
225
255
285
305-315
I also might be lazy and jump from 185 to 225.
2 Likes
Along the lines of what @Frank_C said, I donât intend to knock your warm-up, Mort. Rather, when it comes to maxing, Iâve found it easy for me to leak out energy on excessive reps or exercises. When Iâm maxing, Iâll usually do a regular workout after the max lift, but I do only the one lift first, in hopes of assessing my strength as accurately as possible (read: the bigger the number, the happier Iâll be 
)
3 Likes
Random thought, @mortdk: have you considered wearing your lifting belt for your OH max? The discussion about lifting belts in @simo74âs log go me to thinking about how a more solid, stable core may translate very well to heavy OH pressing.
2 Likes
Funny you should say that, I just had the same thought.
I think it was @Koestrizer that mentioned it for OHP i that discussion.
2 Likes
Yes I did and I am convinced that it does help. Even more in push pressing but strict pressing as well.
5 Likes
Woke at 82,9 kg - 182,8 kg
Ready for squat test day and a bit anxious.
Todays training
The Danish Vikings Darkhorse
W11D2 Squat Test
Warmup: stretches, yogastuff.
Dynamic warmup: 3 rounds of
-
Rope skipping 30 seconds
-
BPA x 12
-
Dip x 5
-
Pull up x 5
-
airsquat x 10
Complex:
- bar x 8: DL, row, Hang clean, fr Squat, press, squat, GM, push press
Squat:
10 x Bar
8 x 40 kg
6 x 55 kg
5 x 70 kg
3 x 80 kg
2 x 87,5 kg
1 x 102,5 kg (mini pr have done 107,5 kg very high)
1 x 110 kg PR Hell yeah feeling good and strong
1 x 120 kg BIG PR (The Hog way of loading)
Backoff
10 x 80 kg
Giant set speed DL
-
KB Swing 3 x 7 @ 24 kg
-
Deadlift 3 x 3 @ 100 kg DOH
-
hanging leg raise 3 x 10
Done in 45 minutes + 15 minutes warm up
Damn what a day, listening to you guys only doing the main lift working up like @lava2007 said.
Slept quite good tonight got to bed a bit late.
From the first set I felt good and strong.
The 95 and 102,5 kg felt really good, had planned 110 kg and then I would decide if I could do more. Planned to do 115 if I was good. I was good, loaded 115 kg and thought what would @losthog do and loaded 120 kg.
Go big or go home. 20 kg / 45 lb PR Damn Happy
Videos:
5 x 70 kg
1 x 110 kg PR
1 x 120 kg PR
16 Likes
I use my belt and make sure to put on my Chuck Taylorâs for heavy OHP. I also use wrist straps for Push Press because I donât want my wrist to flex and lose force towards the bar.
3 Likes
Hell yeah! Nice lift brother!
You made that 120 look easy. Youâve got another 15-20 in you right now.
Itâs always nice to see how you work to perfect form with every rep.
1 Like
Thanks Hog, but I do not think so. With a spotter I might, and that is a big might, have done 125 kg.
On the other hand I didnât feel like the bar would crush me.
1 Like
Very nice, multiple PRâs!
1 Like
I missed this earlier! I think you mustâve posted when I was typing a response about the belt on OHP and such.
Nice work, Mort! Glad the different approach worked out well for you. Itâs hard to say that your way wouldnât have produced the same results but it definitely didnât hurt to focus all of your energy on squats for the PR attempt.
Was that a Viking war cry I heard on the 120 rep?
Maybe more like a âhelp me mommyâ cry 
I am trying to not to yell while lifting, but I cant help it when I think Iâm going to die.
7 Likes
Well done Mort. A yell, groan or grunt is fine while grinding out a tough rep, it letâs the street onow your doing it tough 
More PRâs to come I reckon, keep it up
1 Like
Nice man!
1 Like