Not enough warm up?

[Tennisgolfboll]

I warmup with a small genral warmup (jumping jacks i think the english word is) then i do a single at 70% of the work weight then annother single at 90%.

I think its working good but maybe its to little warmup. I tried the warmup app from ss but my cns got really lazy (im guessing from bar only) and the work sets felt very heavy.

i do the 4 day split from page 152 in pp3 (when matt recommended it a few months ago, with de dl instead of pcs) if that matters

[Michael Wolf]

I've never met someone advanced enough to legitimately need a 4 day split, for whom what you describe would be an adequate warm-up.

[Nick D'Agostino]

You need to warmup properly as explained in the book. This is not enough warmup. How strong are you?

[Tennisgolfboll]

Dl 460
Sq 400
Bp 290
Pr 180

I will reread the warmup chapter then but when i used the app for my warmup my workout felt heavier and i almost missed a rep on bp.

[Michael Wolf]

Often doing things the right way, or a better way, takes an adjustment period. This doesn't mean it's not better, or that what you were doing previously is better. Just that you need a (usually short) adjustment period.

[Tennisgolfboll]

Yeah i suspected my warmup was a bit crazy.Thanks for the answers.

[Tennisgolfboll]

Having reread the page on 74 in pp3 i am thinking about this (tell me if its not enough please)

Rowing for 3 min at start. Then bar, (not for dl) then 50/70/90 % of work weight for a 5/3/1. I think ive covered the points on page 74 but i want to get it right this time

I am 30 years old if that matters, no injury history.

[Michael Wolf]

Assuming 400 is your 1RM squat, and you're doing something like 365x5 and 325x5x5, I'd warm-up as follows:

For 365x5 - 45x5x2, 135x5, 225x3, 285x2, 335x1, 365x5
For 325x5x5 - 45x5x2, 135x5, 195x3, 255x2, 295x1, 325x5x5

It doesn't have to be exactly like that, and there can be individual variability; if you plugged the work sets into the calculator, it might give something different. But that's an example approach for someone who doesn't have any specific quirks or needs as far as extra warming up, or being super sensitive to weight jumps, etc...

[Tennisgolfboll]

Thank you