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Warm-up for heavy singles

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  • Warm-up for heavy singles

    I'm just starting week 5 of the 7 week hypertrophy program and the squat has a heavy single at rpe 8 followed by 3 sets of 6 at rpe 8.

    What's a good way to warm up for this? Would you do sets of 6 as usual, or maybe a few sets of 6 then a few singles ramping the weight up?

    Thanks in advance.

  • #2
    You could do sets of 6 up until you can make a reasonable jump to a single @7. You want to have a single before the single @8, to make sure you can add weight this week. Personally, before the single @7 I'll do a double or triple instead of going straight from a set of 5 or 6 to a single.

    Here's what I did for my [email protected] (315 lbs) on squats this week.

    Empty bar x 8
    135 x 5
    185 x 5
    225 x 4
    265 x 2
    295 x 1
    315 x 1

    Comment


    • #3
      There's various ways to go about it. Some people like to work up in singles to their [email protected], and then use the RPE chart to estimate their first [email protected] back off. Some like to do 6s all the way up to [email protected] or [email protected] or so, and then singles. Jordan has even said you can work right up to and do your first [email protected] set, and then do a [email protected], [email protected], and go back and finish your 2 more backoffs. This method is a good time saver.

      I do recommend hitting a [email protected] before your top single, it acts as a good calibration point to decide what your top single should be for the day.

      I do something like:
      135x6
      185x6
      225x4
      275x2
      300x1 @ 7
      315x1 @ 8
      265x6 @8
      ...

      But you could, for example, do:
      135x6
      185x6
      225x6
      265x6 @ 8
      300x1 @ 7
      315x1 @ 8
      265x6 @ 8
      ..

      Comment


      • #4
        Thanks for the responses guys.

        Empty bar x 8
        135 x 5
        185 x 5
        225 x 4
        265 x 2
        295 x 1
        315 x 1
        This is pretty much what I did yesterday morning actually although I do like the idea of working up to the [email protected] then doing the single.

        Comment


        • #5
          There's another thread floating about that has lots of ideas, including different ideas Jordan has suggested. What I like doing is working up with the number of reps your working sets are (i.e. 6's in this case) to about 20% below your projected/target [email protected] Then I'd do a single 10% below that [email protected], then do the [email protected]

          This is what I did on Monday:

          Empty bar x 6 x 3
          70kg x 6
          100kg x 6
          127.5kg x 6
          137.5kg x 6 (20% below 172.5kg)
          155kg x 1 (10% below 172.5kg)
          172.5kg x [email protected]

          Comment

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