Warmup Sets for Meet

taso42

Let's talk warmup sets.

What sort of formula or progression do you follow? Need to strike a balance between warming up well, but not wearing out.

I am thinking something along the lines of:

5 x 40% of goal
3 x 50%
2 x 60%
1 x 75%
1 x 85%

Then opening with 90% of goal. Second lift will be 100% of goal. Third lift will be a repeat of 2nd lift, or a modest increase (depending on how it went).

Sound sort of reasonable?

JeffseekingV

I cant' remember my warm up routine. Off hand, I'd go maybe 75%. 80% for the 1st, 100% on the 2nd. If you hit your 2nd lift, there's no reason to repeat. Go up to mabye 110%

taso42

Right, I would only repeat if I failed it or had it not count.

So based on your 75-80% guideline, are you basically saying 90% is a bit too aggressive?

JeffseekingV

Well you DO want to make sure you get the 1st one done so you can at least post a number from each lift. So you don't have to waste your 2nd lift getting your 1st lift done.

You could try 75% 100%, 110%?

It's harder to advise since you are going raw w/o knee straps. My numbers jump up fast when you add knee wraps and the suit. Raw I think my max was around 315-325lbs. I just did this recently btw. With knee wraps, I could go 375-400. My highest with knee straps and suit was an easy 450lbs. But I failed at 500lbs.

taso42

Just as a point of reference, last night I did 1 rep at 85% of target, after being plenty fatigued from my work sets. So I think 85-90% should probably safe, assuming nerves don't get the better of me (which they very well might). It might also imply that my goal is not as high as it should be....

chrisdavey

I like to do a few reps at lower weights. TBH I don't know %'s just my numbers that I always do.

Squat
50x10
70x8
90x5
100x3
110x3
130x1
150x1
160x1
(my max is 185)

In my last comp that is what I did and then opened with a 165.

Does that help at all?

mideon_696

yeah chris thats more or less the same as my warm up.

last time i actually hit my openers in the warm up LOL. knowing that they were easy...haha

chrisdavey

yeah chris thats more or less the same as my warm up.

last time i actually hit my openers in the warm up LOL. knowing that they were easy...haha

i think it also depends on your strategy. My opener was easy and then 2nd attempt was current PB and then third was going for a new one.

Was talking to Scott and he is going for a 6/6 type strategy instead of 9/9 like Markos likes. Basically, going a bit closer to your max on the first one and then he selects the second attempt based off perceived effort and bar speed on the first. Could be current 1rm or could be a tad higher. He he makes the second attempt then might not even come out for a third to conserve energy for further lifts.

Makes sense to me as both comps I've done by the time I got to the DL I was pretty toasted and probably would have made it if I was fresher.