For you guys lifting the big boy weights, how do you all get warmed up for your power or low rep training sets? warmup set protecals etc?
Man, If I had a dollar for everytime I've read the word "protocol" on this site, I could probably buy my own island...lol
I've always just stretched, foam rolled a bit, ride a bike, elliptical whatever for a few min to get the blood flowing then start doing reps of 5 with light weights. Then when everything feels pretty good and the weight starts being even remotely difficult, I drop to triples till I get to around 85%ish. Then drop to singles and take 3-4 min between sets. If I'm working to a 3 RM that day I just do less sets of 5, then bang triples till I am at where I shot for.
I've also done sets of 3's with 50-60# of chains after warming up. Then when that starts getting a bit tough just drop to straight weights and work up.
Don't be afraid to do a ton of sets with the bar, or bar and a plate, etc, or multiple easy first work sets. Just do it until your warm and hitting good positions. I do something like:
60 kg (1 plate) x 3 x 6 sets
80kg x 3 x 2 sets
100kg x 3
120kg x 3
130kg x 3
140kg x 3 x 2 sets
150kg x 2
160kg x 3 x 5 sets
You might like this article:
Last squat workout
barx10x3, staying on the hole to loosen up my hips
"Insert general warm up, glute activation, hip flexor stretching, light ab/hamstring work several reps from failure, whatever you need to get ready"
then it might look like this if you were someone trying to get two plates on something
225X1 have an aneurism, and see raptor jesus. Do a back off set, or two if you don't have enough volume in the 90-100% range of your max that day.
8-10 warmup sets, then do work
How many reps you have to do with lighter weights to feel "ready" probably has to do with technical proficiency, personal preference, and the lift being performed. I tend to stick to a relatively minimalistic approach.
However, squatting requires a little bit of preparation. I sit in a squat while holding a lightly loaded barbell on my knees for a few minutes. This allows me to stretch my knees, hips, ankles, etc. I then perform 10-15 air squats, gradually increasing the speed of my descent. I then perform 10-15 reps with the bar.
If I were working up to a heavy single, I'd then do something like..
If I wanted to do triples in the low 400's, I would do everything the same up to 375, then maybe do another single at 395, and then start working at 415 or something.
The deadlift is very simple for me and requires no prep work. I simply load the bar with a plate and go. E.g..
a big THANK YOU to everyone for chiming in.
Great article, thanks Tim.