T Nation

Warming up for 5/3/1


#1

I'm going to start doing 5/3/1 in a couple of weeks and try running through a couple of mesocycles and see how it works for me. I've read about the concepts of the plan on this site as well as a couple of other sites, but I haven't purchased the plan yet (will do that, most likely today).

How many warmup sets do you guys typically do with the 5/3/1 program? I'm sure it's laid out pretty well in the plan, but I figured I'd ask the question here to see if people have varying responses. I've heard Dave Tate talking about doing 40 reps or so below 50% in the 4-5 rep range to warm up for bench press, not sure if that volume is used for something like 5/3/1 as well.

Any thoughts would be appreciated.


#2

What are your numbers like?


#3

Bench: 250 x 1
Squat: 300 x 1
Overhead Press: 150 x 1
Deadlift: 250 x 1 (yes, pathetic I know, but I can't maintain perfect form with higher weight because I'm still working on my hamstring flexibility)


#4

15-20 reps with the bar, then two to three very light sets of 5 reps ramping up to the first prescribed set


#5

This is about right. You're trying to prepare your body without fatiguing. There is a good write up on ramping with CT in the last magazine issue.


#6

Thanks! Yeah I've read some articles on ramping from CT and I've incorporated that into my usual workouts, so I thought that may be a good method of preparing for a 5/3/1 workset. Appreciate the input.


#7

I honestly do better on the "3" week. Probably because of the abbreviated warm-up. I did try all sets of three tonight and had great results.