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How to Warm up for [email protected]?

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  • How to Warm up for [email protected]?

    What is your protocol to warmup for the [email protected] single before the work sets?

    I was thinking of something like this if, for example, my [email protected] is 165kg:
    4x5 EMOM (empty bar)
    1x5 60-65kg
    1x3 100kg
    1x1 120kg
    1x1 140kg
    1x1 165kg

    Before reaching the actual first single, however, I find that the previous 5 steps might be too much and I end up tired quite a bit already.
    However I am not sure whether it is the protocol fault or mine. Knowing what you guys do (and how many steps you take) before reaching the [email protected] single may help understand whether is it I who have low resistance or the warmup ladder being too long.

    Thanks a lot!

  • #2
    My last single was 365 lbs and I warmed up almost the same way as you wrote:

    empty bar x10
    135x5
    185x3
    225x2(belt on)
    275x1
    315x1

    Are you doing the bridge? Once you are used to warming up all in sets of 5 and 4 from week 1 to 5, by the time you get to to the [email protected] the above warmup will be nothing.

    Comment


    • #3
      No I was thinking of doing the 12-weeks program. Or any other RTS-style similar 4-day programming.
      Never tried the bridge, must your really warm up in a sets of 5 or 4 all the time? I mean, I thought I could just ballpark the first [email protected] set...

      Comment


      • #4
        Originally posted by leGDE View Post
        What is your protocol to warmup for the [email protected] single before the work sets?

        I was thinking of something like this if, for example, my [email protected] is 165kg:
        4x5 EMOM (empty bar)
        1x5 60-65kg
        1x3 100kg
        1x1 120kg
        1x1 140kg
        1x1 165kg

        Before reaching the actual first single, however, I find that the previous 5 steps might be too much and I end up tired quite a bit already.
        However I am not sure whether it is the protocol fault or mine. Knowing what you guys do (and how many steps you take) before reaching the [email protected] single may help understand whether is it I who have low resistance or the warmup ladder being too long.

        Thanks a lot!
        This warmup looks reasonable to me, how long are you resting between the singe at 140kg and the single at 165? I personally blow through my warmup until I'm at [email protected], then I give myself a good rest before doing the [email protected]

        Comment


        • #5
          That warm up is fine, it's not a lot of work and shouldn't leave you too fatigued. How long are you resting between sets? Keep at it and I imagine you will adapt.

          Jordan stated in one of the Q&A's here that you could even do your first [email protected] working set, and then your [email protected] I tried it out and I actually really like it. My squat leading up to my single might look like this:

          45x5x2-3
          95x5
          135x5
          185x5
          225x5
          275x5 @ 7
          300x5 @ 8
          340x1 @ 8

          Comment


          • #6
            Originally posted by Anthony King View Post
            how long are you resting between the singe at 140kg and the single at 165?
            that would be 4-5 minutes



            Comment


            • #7
              Originally posted by llaffin View Post
              That warm up is fine, it's not a lot of work and shouldn't leave you too fatigued. How long are you resting between sets? Keep at it and I imagine you will adapt.

              Jordan stated in one of the Q&A's here that you could even do your first [email protected] working set, and then your [email protected] I tried it out and I actually really like it. My squat leading up to my single might look like this:

              45x5x2-3
              95x5
              135x5
              185x5
              225x5
              275x5 @ 7
              300x5 @ 8
              340x1 @ 8
              fair enough but the purpose of the [email protected] is to figure what is the max you'll be working with during that specific training session. if i knew it already, i think i could just do like you are suggesting.
              however probably for me it would be like [email protected] and then already try [email protected] otherwise i'd risk it to get compromised by a full @8 workset. i need to try i guess.

              also, dont you think that your template has too many sets of 5? what i mean is that [email protected] could be @7/7.5 if you didnt do all those prior 4 sets of 5s.

              Comment


              • #8
                My warm up for a single @ 8 for a squat looks like this:

                bar for 4-5 sets of 5 or more depending on how I'm moving that day.

                5 @ 30%
                3 @ 45%
                1 @ 60%
                1 @ 72%
                1 @ 82%
                [email protected] ~planned RPE 7 for the day

                I put together a spreadsheet on my phone that calculates it all for me.

                The warm up for deadlift is similar, with one less single a little bigger jumps. I go 30%, 50%, 70%, 83%, RPE 7.

                Pressing movements are similar to deadlift.

                If I'm not warming up for a single, I just do the rep range for the day making even-ish jumps

                Comment


                • #9
                  Dave Hahn , thank you - that's a great method. I was wondering, since RPE7 is already 89-90% of your max, isn't your [email protected]% a bit too high for warmup?
                  Have you tried doing something like [email protected]% and then already [email protected] ?

                  Comment


                  • #10
                    Originally posted by leGDE View Post
                    Dave Hahn , thank you - that's a great method. I was wondering, since RPE7 is already 89-90% of your max, isn't your [email protected]% a bit too high for warmup?
                    Have you tried doing something like [email protected]% and then already [email protected] ?
                    I've ditched that last one sometimes, yea.

                    Comment


                    • #11
                      I have gotten proficient at judging a [email protected], [email protected], etc. but still struggling with [email protected] due to the varying strength on any particular day, the limited chances to get a [email protected] right on any particular day without extra fatigue, and the obvious desire to improve upon the previous training session. I find myself using the same weight over sessions for [email protected] (or ending up doing [email protected]) but am able to increase the subsequent volume work. Currently on week 3 of the 12 week strength template. Anybody else find themselves stagnant with the [email protected]? My 1RM squat is only about 365 so I'd imagine Austin/Jordan have had to do a lot of singles at the same weight while they inch gains at those advanced levels

                      Comment


                      • #12
                        Originally posted by gdgo View Post
                        I have gotten proficient at judging a [email protected], [email protected], etc. but still struggling with [email protected] due to the varying strength on any particular day, the limited chances to get a [email protected] right on any particular day without extra fatigue, and the obvious desire to improve upon the previous training session. I find myself using the same weight over sessions for [email protected] (or ending up doing [email protected]) but am able to increase the subsequent volume work. Currently on week 3 of the 12 week strength template. Anybody else find themselves stagnant with the [email protected]? My 1RM squat is only about 365 so I'd imagine Austin/Jordan have had to do a lot of singles at the same weight while they inch gains at those advanced levels
                        I think the more you do singles, the better you'll get at them. It's only been three weeks, so you just need to keep doing them and hone your skill.

                        That being said, are you hitting a [email protected] before trying [email protected]?

                        Comment


                        • #13
                          Singles take a while to learn to judge its better to undershoot then over shoot . For warm ups I take the weight then subtract the bar and divide by 4 then make 4 equal jumps to my goal weight . Usually a set of five reps then three then two sets of singles

                          Comment


                          • #14
                            Originally posted by gdgo View Post
                            I have gotten proficient at judging a [email protected], [email protected], etc. but still struggling with [email protected] due to the varying strength on any particular day, the limited chances to get a [email protected] right on any particular day without extra fatigue, and the obvious desire to improve upon the previous training session. I find myself using the same weight over sessions for [email protected] (or ending up doing [email protected]) but am able to increase the subsequent volume work. Currently on week 3 of the 12 week strength template. Anybody else find themselves stagnant with the [email protected]? My 1RM squat is only about 365 so I'd imagine Austin/Jordan have had to do a lot of singles at the same weight while they inch gains at those advanced levels
                            as long as you add weight on the volume work you know you're getting stronger anyway!

                            Comment


                            • #15
                              Jordan just weighed in on this subject in another topic:

                              Originally posted by Jordan Feigenbaum View Post
                              For 1 @ 8, 4 @ 8, I'd warm up by doing 4's until i get about 10% off my planned single, then do a single there, then one more single at my planned weight.
                              Forum topics and other links I've found useful

                              Comment

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