Strength in warmups

[osu122975]

www.youtube.com/watch?v=lB8rXNz4mmw

This convinces me more that I'm on the right track. Basically using the same setup that I do follow Vladimir Volkov's bench only method. I've made big increases this year doing this template. Vlad had no rhyme or reason behind his other than doing what he felt like doing that day.

5's starting at 50% w/ 20lb jumps
3's the same
2's the same
deload

If I feel beat up I deload 3x8x50%. Next cycle is:

5's
3's
1's
deload

It works and there's basically no percentages to think about. You just know you gotta get the reps and it's all autoregulated on how you feel that day. Simpler than 531 and more effective for me than 531.

And apparently Hoff from Westside uses this as well. Nothing regulates intensity like reps.

[George]

A template I started using that I like is a steady progression of tens, triples a heavy single and a downset. The tens as ramping warmups, the triples by feel as well as the single. Last workout for bench went...

135 x 10
225 x 10
275 x 10
320 x 3
370 x 3
400 x 1
410 x 1 (miss)
315 x 9

I guess I do not view the preset tens as a warmup, and more of the workout itself, or as if the whole thing is a warmup, technically. To explain that, I have felt in the past that multiple light sets were a waste of time for me if going for a heavy single. To me, there is a deep awakening needed in the connective tissue also. Maybe its psychological but I think there is physical merit with nothing to quote in doing a heavy triple or double before a single. Perhaps my endurance allows it, and we are all different with connective tissue and muscle type, leverages, etc, but I believe a warmup to a max parallels training.

I began using the Buckeye routine heavily before my last meet, which is sets of 8-6-4-3-2-1. I found when I would max test, I often under performed by using single reps that ramped toward the max. For example, 315 x 1, 365 x 1, 385 x 1, 400 x 1. When I started basically using the buckeye template as a warmup, I increased intensity and reps, instead going 330 x 3, 370 x 3 and smoking 400 enough to take on 425 (when 400 was the goal). It sounded wrong to do such a heavy triple, but for some reason it made the single ultra easy. Just food for thought.

[George]

In case someone wonders how I connect that to the original post, I believe that a heavy set of five primes a heavy set of three, and a heavy tripl primes a heavy single...lol. I suppose that would have been easier said.

[osu122975]

I think your method looks just fine and it works. You know your body.

I think he was just trying to tell people to take their time making smaller jumps when training for strength and not make the big jumps between sets so your body is ready for the next weight, which is similar to how you approach it w/ a heavy five priming you for a heavy triple and so on. Each jump is priming you for the next jump in weight.

I had been starting my "worksets" at about 50% making 20lb jumps but have a set number of reps each set for the whole workout. Those worksets were primers for each additional jump. If I was doing triples that day, I'd work up to the heaviest triple that day. I shut it down when I knew the next 20lb jump would not get me a triple. It's just my way of autoregulating.

However, I'm finding that I can't really sustain that for a long period of time training that way because I'm constantly at or above 90. I'll probably be working in the 75/85 program in Beyond 531 for a little while. My left elbow and forearm have been taking a beating.

[dbunch]

OSU, are you just doing this on your bench or are you doing it for all lifts? LoL the reasion I ask it that would be some serious volume on the squat or deadlift (using 20lb jumps) I don something similar when I warm up on squats/dead lifts bit I make 50/40 jumps 135,185,225,275, etc. Same concept, but bigger jumps

[osu122975]

Jan 30, 2014 14:19:58 GMT -5 dbunch said:

OSU, are you just doing this on your bench or are you doing it for all lifts? LoL the reasion I ask it that would be some serious volume on the squat or deadlift (using 20lb jumps) I don something similar when I warm up on squats/dead lifts bit I make 50/40 jumps 135,185,225,275, etc. Same concept, but bigger jumps

I have used it pulling, but only pulled once a week. I'm finding that if I'm trying to peak for something, it would work better for that. For now, I plan on trying the 75/85 in Beyond 531 until the meet. Just too heavy too often and can't keep up the recovery. But I can say that my lifts went up a lot using it so I think it better as a pre-meet type of template or at the end of a normal cycle for testing purposes.