Powerlifting and warming up?
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19th Jul '06, 11:42am
There is so little or no information about powerlifting and warming up! I want to hear scientific approach about powerlifting and warming up!
This how I warm up!
1set of 12reps 45% of max 2min rest
1set of 10reps 45% of max 2min rest
1set of 6reps 62,5% of max 3min rest
1set of 3reps 72,5% of max 3min rest
1set of 1rep 82,5% of max 3min rest
I always do the same warm up! But I think I am doing too much people have also told me you are doing too much after that kind of warm up i'll start my heavy sets which usually consist five sets that will make ten sets only for the bench press! My heavy sets are something like this
1set of 6reps 77,5% of max 3min rest
2sets of 5reps 82,5% of max 3min rest
2sets of 4reps 87,5% of max 3min rest
They percentages gradually increases!
Powerlifting and warming up?
19th Jul '06, 10:15pm
My response is not scientific but an observation of your warm up. Generally speaking, any exercise intensity greater than 80% of max, the body will have an adaptation from this stimulus. Then looking at your wam up and workout, you have sets in both that will be 'adaptive' or not.
Lets say you max is 100kg. Your warm up would like this:
12 x 45kg
10 x 45kg
6 x 62.5kg
3 x 72.5kg
1 x 82.5kg
Then you work out looks like this:
1 x 6 77.5kg
2 x 5 x 82.5kg
2 x 4 x 87.5kg
To me you are doing far too much and far to much close to what you actually want to lift. Your warm lasts 15 minutes just on bench. Strength training sessions of actual lifting and recovery should be around 45-60min. You are going to struggle to get 2 exercises done like this. You are also warming up on a weight greater than what your first set is going to be - there is no need. surely you first set of lifting will also prepare you for the greater intensity lift later.
For a bench press with max weight lifted is going to be 130kg, my warm up would look like:
5 x 20kg
3 x 70kg
1 x 90 kg
1 x 110kg
1 x 120 kg
Recovery would only be time it takes to load the bar then 2-3 minutes before lifting first set. I would work out what lifts were within 20% of max lift and may include them as part of volume/volume load.
You probably wont get scientific approach to warm up for lifting as what literature wont show is how individual it is. You also have to look at the accumulation of fatigue of so many reps. The volume load of your warm up based on 100kg would 1665kg where as the warm up for the 130kg would be 550kg - one third of the accumulation.
Re: Powerlifting and warming up?
20th Jul '06, 9:39am
My 1RM on the squat is around 180 kg - arse to the grass. I've conditioned myself to go into the gym put 175 kg on and do it. I may struggle quite a bit - but when i go for the 180 it feels easy.
Powerlifting and warming up?
20th Jul '06, 10:19am
I am so happy when you said that I can handle more weight! I 've already lifted 100kg and it was easy! so my warm-up should look like this
20% of max 5reps 1set 2-3 rest
50% of max 3reps 1set 2-3 rest
70% of max 1reps 1set 2-3 rest
the I should start my workout right?I've tried this but didn't concetrate on it well and this time I modified it because I don't want to use machines since I don't like them and don't benefit as much of free weight! I finished it just like two weeks ago!
http://www.eas.com/training/benchpress/index.asp
MONDAY
Chest
Bench Pressâ(Workouts #1, 3, 5, 7, 9, 11, 13)
Dumbbell Bench Pressâ(3 sets of 8 reps
Shoulders
Dumbbell Side Raisesâ3 sets of 8 reps
Triceps
Lying Triceps Extensionsâ3 sets of 8 reps
TUESDAY
Off
WEDNESDAY
Back
Chin-upsâ3 sets of 8 reps
Barbell Rowsâ3 sets of 6 reps
Biceps
Barbell Curlsâ3 sets of 8 reps
THURSDAY
Off
FRIDAY
Shoulders
Side Lying Abduction â3 sets of 12-15 reps
Chest
Bench Pressesâ(Workouts #2, 4, 6, 8, 10, 12, 14)
Triceps
Weighted Dipsâ3 sets of 6 reps or¨
Close grip bench press
SATURDAY
Legs
Squatsâ3 sets of 6 reps
Good morningsâ3 sets of 8 reps
Straiht-Leg Deadliftâ3 sets of 8 reps
Back
Reverse Chin-upsâ3 sets of 8 reps
One-Arm Dumbbell Rowsâ3 sets of 8 reps
Biceps
Incline Dumbbell Curlsâ3 sets of 8 reps
SUNDAY
Off
Powerlifting and warming up?
20th Jul '06, 1:26pm
I dont ever use a percentage of 1RM to gage what warm up I use for a weight. I just warm up according to the weigt I am about to lift rather than being restricted by percentages. If I feel sluggish on a heavy warm up set, I may repeat it.
Your training workout is typical of body building - split each workout into legs, back and chest. This is not condusive for sports physical preparation. You are training each area once so only getting limited gains from this. Body building regimes have plaqued sports training for years and it is not appropriate training.
Powerlifting and warming up?
20th Jul '06, 1:47pm
Does that make little gains for strength or not I want gain gain strength as fast ass possible! :( So I am training all the way wrong for strength could you do some adjustment for this routine so my strength gains would be maximal!please :roll:
Powerlifting and warming up?
22nd Jul '06, 8:51am
I warmed up this way
20kg 5reps1-2min rest
50kg 3reps 2-3min rest
70kg 3reps 2-3min rest
80kg 1rep 2-3min rest
85kg first time for 5reps and second time for 4reps lowered the weight 5kilos and 6reps with 80kilos
rest was on my training sets 3-5min
then did barbell rows 3sets with 70kilos it was easy with good form!
then did close bench press
80kg 3reps 3-5min rest
70kg 6reps 3-5min rest fast easy
70kg 6reps 3-5min rest
70kg 6reps 3-5min rest
70kg 3reps as fast as possible did it in five seconds I think that is very good since I am fatigued! what you think guys? by the way my max isn't so much between 100kg-105kg now I think I am quite powerful and i could lift that 70kilos in 3seconds for 3reps!