Warm-up sets

[Squat1]

With warm-up sets would 3 sets for squats and two sets for other exercises sufficient.
Is there a proper routine for stretching.

[spiderman]

With warm-up sets would 3 sets for squats and two sets for other exercises sufficient.

The extra warm-up sets take almost no time because you don't need to rest much between them. Just change plates and go.

bar x 5 reps x 2 sets
40% x 5 reps
60% x 3 reps
80% x 2 reps
100% x 5 reps x 3 sets (work sets)

[Squat1]

Are the warm-up sets apart of the program

[hatmanii]

Generally my warm up for squats and deads is...

Barx5 (135x5 for deads)
50%x5
70%x3
85%x2
Work sets

For bench, press, and power cleans is the same as above except at 90% instead of 85%.

Intensity day I ramp double and singles up to 90% of workset.

I foam roll 15 min before training. Especially on volume and intensity days. Ill stretch and foam roll if I'm feeling especially tight in a certain area the night of.


-Hat

[mattciupak]

Are the warm-up sets apart of the program

I don't know but it's pretty smart to have more than 3 warm-up sets, especially when you're moving a lot of weight. I don't see what the big deal is anyway, considering they take almost no time at all, as spiderman mentioned.

[Tiburon]

Are the warm-up sets apart of the program

Well, you can't squat 405x5x3 without warming up first

[gzt]

Well, you can't squat 405x5x3 without warming up first

The day I first did that (I was on TM and supposed to do 5x5, but quit after 3), here is how I warmed up:
bar*a lot*a few
95x5
135x5
185x3
225x3
275x2
315x2 belted up for these.
365x1
And maybe 385x1 just for kicks.

[Tiburon]

The day I first did that (I was on TM and supposed to do 5x5, but quit after 3), here is how I warmed up:
bar*a lot*a few
95x5
135x5
185x3
225x3
275x2
315x2 belted up for these.
365x1
And maybe 385x1 just for kicks.

Exactamundo my friend

[Trei]

Fairly useful warm-up calc if you want to write your warmups in your log before you go.

[Mac Ward]

The day I first did that (I was on TM and supposed to do 5x5, but quit after 3), here is how I warmed up:
bar*a lot*a few
95x5
135x5
185x3
225x3
275x2
315x2 belted up for these.
365x1
And maybe 385x1 just for kicks.

Interesting. In PP2 or SSBT 2nd Ed Rip gave an example warmup rep scheme for 225 as something like this:

45x5x2
95x5
135x3
185x2

This obviously works well at the lower weights. He went on to say that the weights should be made in easy jumps, so as to avoid calculating exact percentages and trying to load 171.5 for example. Somewhere else in the readings he wrote something along the lines of: after a good warm up, make your jumps using 2 or 1 reps until the working set. So, by playing with it, I have tried to find a good balance. Friday I used this:

45x5x2
135x5
225x3
275x2

for my workset at 325.

When I moved to 330 this Friday, my plan was this:

45x5x2
135x5
225x3
275x2
305x1

Essentially, when the jump to my workset is greater than 50 pounds, I split it up until I get to the next 45lb plate/25lb plate combination (275,315,365,405,455, etc - man I hope that makes sense) I'm 43 (44 in less than 3 weeks), so I'm avoiding the "over warmup burn out" because I find that we don't need to do the old, "10, 8, 6, 4" BS we used to do.

You seem to have found an excellent balance, and your squat is clearly more developed than my own. 225 is heavy after 135 but not a total bitch. Your intermediate combination is good, though the 135 start (vice 95) has never been much of an issue at all for me.)

I would appreciate your thoughts, and thanks for the post.