Warmup sets are an important part of your training routine. Because their work weight is not actually very heavy for them yet, more sets of 5 during warmups do not tend to tire them out for their work weight, and the extra reps give them more practice and more chances for me to cue and correct technical errors. Enter your highest weight, sets and reps achieved with a given lift. Properly executed, warmup sets effectively prepare you to perform your heavy work sets to the best of your ability. For most lifters, simply doing warmup sets with increasing weight on the bar is adequate to accomplish this task — although some lifters, especially older lifters and lifters who live in colder climates, may benefit from a 5-10 minute systemic warmup on a rower before getting under the bar. Taking as an example a lifter squatting 315 lbs, their warmup sets would look like this: Note that in this example I have rounded to the nearest 5 lbs. As an older lifter I do worry a bit about injury so the common sense approach you’ve outlined is reassuring. You probably don’t need to rest more than a minute or two between them — maybe you only need to rest as long as it takes to load the bar. All Things Gym. I really enjoyed learning about the different methods of warming up. Starting Strength Warm up Calculator Spreadsheet, Lasha Talakhadze 0 – 217kg Snatch World Record Warm Up, Lu Xiaojun 175kg Snatch 177kg World Record Attempt 2015 Worlds, Liu Weijian 140kg Snatch + 160kg Clean & Jerk at 69kg 2015 Youth Worlds *Warm Up Video Added*, Rebeka Koha & Ritvars Suharevs Bundesliga Weekend Part 1 – First Training Session after Arrival, calculates the warm up sets and reps for squats, bench press deadlifts, overhead press, power cleans and rows. Lift. Choose a program: 165 minus 45 is 120 lbs. There are a few other considerations to take into account in your warmup. 2) Select the “File” button in the left hand corner. Starting Weight: Ending Weight: Bar: Plates: Rounding: show settings So, the lifter will make 30 lbs jumps, and their warmup will look like this: Note that it is not necessary to be one hundred percent exact in your warmup jumps. This prevents injuries as your muscles and joints are warmed up before lifting heavier weights. There are a couple tricks that you can use to get your warmups done efficiently. The easy way to calculate this is to take your work weight of the day, subtract the bar (45 lbs), and then divide the difference by 4, since you will make 4 total jumps in weight. 165 minus 45 is … The above two methods represent easy ways to figure out how to approach your warmup sets. All Things Gym. This calculator will help you set up a typical Intermediate level strength training program. If a lifter’s work weight on the squat is 225 lbs, it is not necessary to make 45 lbs jumps. Just log a new workout and tap the warmup tab at the top. If you’re going to back squat 250lbs, your warm up sets will look like this: Warmup Set 1: Barbell Warmup Set 2: 95lbs Warmup Set 3: 135lbs Warmup Set 4: 175lbs Warmup Set … Of course it’s not just applicable to Starting Strength, but for every lifting workout.. You can access the warmup calculator with StrongLifts Pro. Related. The easy way to calculate this is to take your work weight of the day, subtract the bar (45 lbs), and then divide the difference by 4, since you will make 4 total jumps in weight. This tends to make workouts take the better part of two hours, especially once a lifter progresses to high volume workouts within intermediate programming. For example: suppose the lifter’s squat work weight for the day is 165 lbs. Know what technique issue you want to focus on that day in a given lift, and work on that starting with your very first warmup.
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