For Flat DB Press [currently] [reps x lbs]:
Warm up joints - 15x65
Ramping - 8x120, 8x130, 8x140
Working set - 8x155
Sorry guys the weights was total weight not each DB, i use the 35kg DB’s for my last set, hopefully 37.5kgs 2moro
But yeah so i think ive been ramping my sets with weights that are too high at the end. So maybe ill try:
Elliptical for 5 mins
Warmup joints - 15x60
Ramp - 8x100, 8x120, 8x140
Final work set - 8x160
So basically from what everyone has said, just space them more so i dont fatigue i guess.
And C_C, i know ramping has been done a lot recently, but guess was still ramping with final weights to high. So you usually drop the reps until the final set when u up the reps. ie. 8x100, 5x140, 3x180, 6x220?
Yeah, I used to do go down in reps as I advanced in warm-up sets and then just do my work-set in the target rep-range.
pX kept his reps roughly the same on all warm-ups/pre-top-set-sets if I remember right.
Try both, do what works best for you.
If you’re uncomfortable with the big weight-jumps from set to set, then just throw in another single or so, like…
405x6-12 or whatever