I was wonderin how everyone warms up for a max (bench) Im told I dont do enough for a warm up. Im 5'8 and around 175lbs. My max bench is around 300. All I do for a warm up is 135 x 10-12, stretch a cpl mins, then go to like 275x1 and 300x1. Guys I lift with that are around the same strength, start at 135 then 185, 205,225,etc. Wouldnt ya be burned out by the time you get to your max?? Just seeing what everyone does
Warming up for a Max effort lift???
- Thread starter steveono
- Start date
blackbeard
New member
youre starting with too much weight..i try to stretch very little immediately before a workout..i usually stgretch in the morning..
for warming up on bench i usually do this
barx10
95x6
135x4
155x3
185x2
usually i do CG as a warmup before putting my shirt on and ill start my work sets at 225 and usually work up to 300-315 for a triple
if i were testing a max i would warm up like shown to 185 and the hit singles adding weight however you feel comfortable (20-50lbs)
for warming up on bench i usually do this
barx10
95x6
135x4
155x3
185x2
usually i do CG as a warmup before putting my shirt on and ill start my work sets at 225 and usually work up to 300-315 for a triple
if i were testing a max i would warm up like shown to 185 and the hit singles adding weight however you feel comfortable (20-50lbs)
blackbeard
New member
with my training i have 2 days where i hit either a 3 or 1RM one for sq/dl the other for bench..
on those days i start doing sets of 3 until it becomes difficult then i do 1 rep and work up to a 1RM or stop at a heavy triple
i dont take huge jumps in weight (at least i dont think i do)
usually 20-30lbs for bench and 30-50 for sq/dl work
on those days i start doing sets of 3 until it becomes difficult then i do 1 rep and work up to a 1RM or stop at a heavy triple
i dont take huge jumps in weight (at least i dont think i do)
usually 20-30lbs for bench and 30-50 for sq/dl work
