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Anytips on how to warm up for my max? what sets/weight should i use.
Any other suggestions on setting your max in these lifts?
Any other suggestions on setting your max in these lifts?
Going for max Bench/Deadlift today any tips?
- Thread starter ThePolishHammer
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This is a good question. Of course, you want to hit that fine line between warming up enough, but not wearing yourself out.
When I plan my numbers for a comp, I plan the opener really light, the 2nd attempt as a small PR, and the 3rd attempt is to go for broke. So, what I do is start with 25s, and work up in 25 # plate incremement until I get to where that 1st attempt would be my next logical jump. If I want to pull 430, and I'm attempting 375, 415, 430, I would warm up with 95, 135, 185, 225, 275, MAYBE 315. I might also do some band good mornings to get the erectors flooded with blood and oxygen without actually working them.
Just what I do...
When I plan my numbers for a comp, I plan the opener really light, the 2nd attempt as a small PR, and the 3rd attempt is to go for broke. So, what I do is start with 25s, and work up in 25 # plate incremement until I get to where that 1st attempt would be my next logical jump. If I want to pull 430, and I'm attempting 375, 415, 430, I would warm up with 95, 135, 185, 225, 275, MAYBE 315. I might also do some band good mornings to get the erectors flooded with blood and oxygen without actually working them.
Just what I do...
SAGAT
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here you go bro:
http://www.joeskopec.com/programs.html
the info you need is in the section "link to full explanation of add 50 cycle".
you can thank bfold for that site, i've bookmarked it now.
there's a lot of other good info on there as well. (such as a calculator to determine your 1RM if you don't have a spotter. of course the only way to REALLY determine your 1RM is to try it)
good luck man.
http://www.joeskopec.com/programs.html
the info you need is in the section "link to full explanation of add 50 cycle".
you can thank bfold for that site, i've bookmarked it now.
there's a lot of other good info on there as well. (such as a calculator to determine your 1RM if you don't have a spotter. of course the only way to REALLY determine your 1RM is to try it)
good luck man.
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