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Old 10-01-2008, 08:23 PM   #1
Matt Thomas
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Posts: 61
Default Do I warm up too much?

Okay so suppose I was going to max out on a deadlift or even just work up to a heavy single. Let's say my target weight was 400 for a single. This is porbably what my warmup would look like:

135x5
155x5
185x4 or 3
225x3 or 2
255x1
275x1
310x1
340x1
360x1
400x1

I feel like the lower weights help me out a lot, but am I doing too many warmups with heavier weights? I sometimes think they drain me of a lot of energy, however I've got this idea that going up really gradually gets my body accustomed to heavier loads and if I made bigger jumps the weight might feel shockingly heavy and difficult. Any thoughts?

Thank you.
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Old 10-01-2008, 11:27 PM   #2
Blair Lowe
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133/3 x 10 and 225 x 5 is would be plenty before you start lifting the big weights. It's also to load on as it means 1 or 2 45's per side.

If that's what you're lifting, from 223/5 I would slap some 25's on each side, then 45's and from there start using the 10's.
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Old 10-02-2008, 04:33 AM   #3
Anthony Bainbridge
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Way too much volume for a single at 400. Your jumps from set to set are all over the place. You make little jumps and then big ones, back and forth, and finish off with the biggest jump (40 pounds) for your final set. Your CNS probably wonders wtf is going on. I'd do something more along the lines of:

45x10
135x1
185x1
235x1
285x1
335x1
375x1
400x1

If you wanted simplicity in loading the bar, I'd also accept this:

45x10
135x1
185x1
225x1
275x1
315x1
365x1
400x1

You could also hit triples for the first few sets, but that's more of a personal preference.
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Old 10-02-2008, 10:56 AM   #4
Steven Low
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I usually do something like Anthony's latter one except a bit more pyramidal with less steps at the bottom.

45x5
135x3
225x2
275x2
315x1
365x1
400x1

As long as you do a warmup beforehand that gets the whole body warm... then you shouldn't have to worry too much with warming up the movement so much with the lower weights.
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Old 10-02-2008, 11:11 AM   #5
Dave Van Skike
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For me it would depend on a couple things; whether I was working up to a true max or just a high effort single like a 90%. Also would depend on the lift, (push a pull or a press(. generally I feel better with short warm ups with big jumps. last week for a zercher squat max this is what worked.

mobility stuff,
stretch the antagonists, hip flexors, chest, etc.
kb swings and snatches...then

135x8
225x5
315x1
365x1
405x1
425x1
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Old 10-02-2008, 06:29 PM   #6
John Kaupp
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Worked up to a heavy single in deadlift last Tuesday because I needed to do a quick workout. Here is what it looked like. This was no warmup after a 12 hour day before heading out the door.

5x120kg (264)
3x140kg (309)
1x170kg (375)
1x190kg (419)

Max right now is probably 195 or 200 right now. With deadlifts I don't need as much warmup as I do with squats.
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Old 10-03-2008, 10:08 AM   #7
Matt Thomas
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Good stuff. Thanks for the responses guys.
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