Best way to warm up for a max attempt?

[Wills]

Hi Guys,

I'm hoping to go for a bench max single tonight. I'm aiming for 275 for 1. Last week I did my normal workout (several warm-ups at 10,10,8,8,6,6,5; and then 3x8 at 210), and was then tempted into going for a max. I hit 255, but obviously the effort of all the previous sets had tired me out a lot.

I need to warm up thoroughly because I'm still wary of my shoulder after a rotator cuff niggle at the end of last year. I don't feel any discomfort when I bench, but I don't want to risk it by missing out warm-up sets in an attempt to conserve energy. So - what do you think is the optimum way of warming up to a max attempt (or 3 competition-style lifts, say 245, 265, 275) ? What's the best balance of sets/reps?

I'm planning to still do a decent number of light warm-up sets, but just keep the reps really low so I go nowhere near failure, and then plenty of time between sets. Just wondering what all the powerlifters here do...

Bit of info on me: 5'9", 165 pounds, 23 years old.

Cheers

Mark

 

[glover]

I had a bone spur removed as well as rotator cuff repair last year. You do not have to do so much to warm up. In fact you are not warming up you are working out!

Try a couple sets of 10 with 135, from their go to 225 but only do one to two, any more is a workout. Then put on your 275 go for one. After that you can do your regular workout. I would also recommend lite running or biking for five minutes to get warm and maybe some lite pulldowns barb rows just to get the blood flowing.

 

[DaPit26]

i fucked up my RC awhile back but now and i maxed today and got 365. i always start out with the treadmill (just for a min to get my HR up to around 160) then pushups are a must to get the blood flowing in your chest. then i bench the bar for about 30 and maybe 135 for 10 quick reps. if you're going to max out you don't want to be doing 65-70% of your max for reps! you'll just be tiring your tris out and you don't wanna do that on a max day! stretch pecs and especially shoulders out before hand. And the ONLY time i'd ever think about using the pec-dec (to get blood flowing.)

 

[musketeer]

My 'warm-up' to max attempt is:

Example weights:

20 x bar
10 x 135
8 x 225
3 x 315
1 x 405
1 x 485
1 x 525
1 x 550 MAX

 

[d3track]

My 'warm-up' to max attempt is:

Example weights:

20 x bar
10 x 135
8 x 225
3 x 315
1 x 405
1 x 485
1 x 525
1 x 550 MAX

deadlift?

 

[musketeer]

Ohp

 

[musketeer]

Nah! You got:

It's what I did for my DL!

 

[Madcow2]

I was gonna say, judging from your avatar you don't look to be a 550 bencher. Even just a gym lift.

 

[pgsam]

I was gonna say, judging from your avatar you don't look to be a 550 bencher. Even just a gym lift.

i heard borat presses 550 for reps

 

[Illuminati]

Hi Guys,

I'm hoping to go for a bench max single tonight. I'm aiming for 275 for 1. Last week I did my normal workout (several warm-ups at 10,10,8,8,6,6,5; and then 3x8 at 210), and was then tempted into going for a max. I hit 255, but obviously the effort of all the previous sets had tired me out a lot.

I need to warm up thoroughly because I'm still wary of my shoulder after a rotator cuff niggle at the end of last year. I don't feel any discomfort when I bench, but I don't want to risk it by missing out warm-up sets in an attempt to conserve energy. So - what do you think is the optimum way of warming up to a max attempt (or 3 competition-style lifts, say 245, 265, 275) ? What's the best balance of sets/reps?

I'm planning to still do a decent number of light warm-up sets, but just keep the reps really low so I go nowhere near failure, and then plenty of time between sets. Just wondering what all the powerlifters here do...

Bit of info on me: 5'9", 165 pounds, 23 years old.

Cheers

Mark

you want to go for 275...try this.

135x3
155x3
185x3
225x1
255x1
275x?

 

[n0th1ng]

i heard borat presses 550 for reps

Great success!

 

[Extra_Strong]

you want to go for 275...try this.

135x3
155x3
185x3
225x1
255x1
275x?

looks good. i would o the bar 1st though and practice speed do it fast about 10 times.. then i would do 135 about 5 and then stay with the rest..
also be sure you get plenny of rest between sets.. like 3 minuts.
good luck

 

[Wills]

Cheers Guys,

I ended up doing something like this (missed the comments as I left early for the gym, but I'll take them into account next time).

warm-up sets: plenty of rest and nowhere near failure (obviously) but from the comments above this is clearly too much!

bar x 10
88 x 8
110 x 7
132 x 6
154 x 5
176 x 4
198 x 3
220 x 2

Lift 1: 242 x 1 Felt really easy. Bar exploded up
Lift 2: 264 x 1 Still felt comfortable, thought I had more in me but...
Lift 3: 275 x 0 Fell out of the groove. Obviously not got it in me yet!

Still happy, as 264 was my previous best the last time I was training seriously; so I'm at least as strong as I was then after just 7 months back into it. I'll try again in a month or so and nail that 275... Grrrr.

Thanks,

Mark

 

[Illuminati]

Cheers Guys,

I ended up doing something like this (missed the comments as I left early for the gym, but I'll take them into account next time).

warm-up sets: plenty of rest and nowhere near failure (obviously) but from the comments above this is clearly too much!

bar x 10
88 x 8
110 x 7
132 x 6
154 x 5
176 x 4
198 x 3
220 x 2

Lift 1: 242 x 1 Felt really easy. Bar exploded up
Lift 2: 264 x 1 Still felt comfortable, thought I had more in me but...
Lift 3: 275 x 0 Fell out of the groove. Obviously not got it in me yet!

Still happy, as 264 was my previous best the last time I was training seriously; so I'm at least as strong as I was then after just 7 months back into it. I'll try again in a month or so and nail that 275... Grrrr.

Thanks,

Mark

is 264 a PR for you? congrats. where did you get stuck with the 275? i can give you some pointers on what you need to do to get there if tell me your sticking point.

 

[Sub-Zero]

i heard borat presses 550 for reps

there actually is a guy at my gym that looks like borat.

i wanna take pics but thats kinda rude

 

[musketeer]

there actually is a guy at my gym that looks like borat.

i wanna take pics but thats kinda rude

Use a high-res digicam and do the background shot:

Have a friend pose like he's the centre of attention in front of this guy and then actually focus the camera on them - no one ever seems to notice that you are really taking a shot of them.