# Warm-up for heavy singles **URL:** \ **Category:** Training Discussion\ **Created:** [January 30, 2019, 2:30pm UTC](https://forum.barbellmedicine.com/t/warm-up-for-heavy-singles/4801 "2019-01-30T14:30:33Z")\ **Posts on this page:** 5\ **Page:** 1
**Author:** ![Strange-Steve](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/strange-steve/32/858_2.png) [@Strange-Steve](https://forum.barbellmedicine.com/u/Strange-Steve)\ **Post date:** [January 30, 2019, 2:30pm UTC](https://forum.barbellmedicine.com/t/warm-up-for-heavy-singles/4801/1 "2019-01-30T14:30:33Z")
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. ---
**Author:** ![keithf](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/keithf/32/796_2.png) [@keithf](https://forum.barbellmedicine.com/u/keithf)\ **Post date:** [January 30, 2019, 5:35pm UTC](https://forum.barbellmedicine.com/t/warm-up-for-heavy-singles/4801/2 "2019-01-30T17:35:31Z")
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 1@8 (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 ---
**Author:** ![llaffin](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/llaffin/32/327_2.png) [@llaffin](https://forum.barbellmedicine.com/u/llaffin)\ **Post date:** [January 30, 2019, 5:58pm UTC](https://forum.barbellmedicine.com/t/warm-up-for-heavy-singles/4801/3 "2019-01-30T17:58:19Z")
There’s various ways to go about it. Some people like to work up in singles to their 1@8, and then use the RPE chart to estimate their first 6@8 back off. Some like to do 6s all the way up to 6@6 or 6@7 or so, and then singles. Jordan has even said you can work right up to and do your first 6@8 set, and then do a 1@7, 1@8, and go back and finish your 2 more backoffs. This method is a good time saver. I do recommend hitting a ~1@7 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 … ---
**Author:** ![Strange-Steve](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/strange-steve/32/858_2.png) [@Strange-Steve](https://forum.barbellmedicine.com/u/Strange-Steve)\ **Post date:** [January 31, 2019, 11:48am UTC](https://forum.barbellmedicine.com/t/warm-up-for-heavy-singles/4801/4 "2019-01-31T11:48:04Z")
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 6@8 then doing the single. ---
**Author:** ![Squib](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/squib/32/1093_2.png) [@Squib](https://forum.barbellmedicine.com/u/Squib)\ **Post date:** [January 31, 2019, 12:24pm UTC](https://forum.barbellmedicine.com/t/warm-up-for-heavy-singles/4801/5 "2019-01-31T12:24:02Z")
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 1@8. Then I’d do a single 10% below that 1@8, then do the 1@8. 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 1@8