Warm-up Sets

[Aslin]

When I was about two thrids of the way through my SS progression, I started noticing that my second workset was always the easiest, this is because I dont think I warmed up enough for the first workset.

Now i'm doing TM, for obvious reasons I want to be properly warmed up for the first and only workset, can I get some thoughts on how I plan to warm-up for my 155kg squat (5 reps) today? Cheers.

20kg (bar) x 2x10

80kg x 5

100kg x 5

120kgx 5

145kg x 4

workset 155kg x 5

[Sami]

Nah, I'd do

20kg x 8-10(reps) x 2 (sets)
60kg x 5
90kg x 4
120kg x 3
140kg x 1
155kg x 5

Roughly something like that. Drop reps as you ramp the weight up. You'll find you get plenty warm, but you'll leave more in the tank for your work set.

[Aslin]

i'll check it out when I train, thanks.

[gzt]

I'd do what Sami suggests. It's pretty typical, even desirable, for the second set to be better than the first. Do not do 145x4. If you still feel cool, you might consider doing a second single at 140 or 145 or whatever.

[Aslin]

Just did my workout an hour or so ago, warmups looked kinda like this

90kg x 5

120kg x 4

130kg x 3

142.5kg x 2

155kg x 5

Went really well.. Took far less time too...

[timjtitus]

read this somewhere and it works pretty well for me

bar x 5 x 2
40% x 5
60% x 3
80% x 2
work sets

[Bloodninja666]

read this somewhere and it works pretty well for me

bar x 5 x 2
40% x 5
60% x 3
80% x 2
work sets

This is what Ive landed on after some trial and error. Has served me well.

On deadlift a single rep on the last warm-up weight might be advised.

[Ian Kovtunovich]

This is what Ive landed on after some trial and error. Has served me well.

On deadlift a single rep on the last warm-up weight might be advised.

I find once things get heavy, and especially on squats and DLs, that one rep at 80% and one rep at 90% or so is a good way to go. Otherwise, the last jump from 80% to the work sets can be pretty harsh, and kind of a bad surprise. The extra warmup rep is almost like a psychological warmup for me, but it works great to prep you for the full-blown abuse.

[Sami]

I like a 90% single for deads, but going from 80% to 100% is okay for me when squatting. So far.

I've also experimented with unracking 110% squat and walking it out, but not squatting. Just feeling something heavy seems to help prime me for the relatively lighter work set.