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Started By
Message
Posted on 2/7/19 at 7:14 pm to TheWhitemamba16
quote:
Once we find our working weight do we still need to warm our way up to that weight? Or will we just be doing the 2x5 1x5+?
It’s up to you whatever you want to do for the warmup, but honestly it’s some hidden volume in the program depending on how you do it. I think a 3 set warmup is plenty however I see at the gym regularly someone whose working weight is 315 on bench for example do bar, 95, 135, 185, 225, 275 before hitting his working sets.
Posted on 2/7/19 at 7:15 pm to TheWhitemamba16
So let's say you squat 200 normally
You would start warm up with the bar
45*5
Add 25s- 95*5
135*5
185*2
Working sets
200*5, 200*5, 200* as many reps as possible
There is not set in stone warm up. Us older guys have to take our time getting to heavier weight. Just do simple jumps until you feel completely ready.
You would start warm up with the bar
45*5
Add 25s- 95*5
135*5
185*2
Working sets
200*5, 200*5, 200* as many reps as possible
There is not set in stone warm up. Us older guys have to take our time getting to heavier weight. Just do simple jumps until you feel completely ready.
Posted on 2/7/19 at 7:40 pm to TheWhitemamba16
Btw based on your goals you mentioned in the other thread something like this would be good(assuming you are running because you like it and want to keep doing it)
Week 1
Day 1
Press
Weighted chins
Squats
Day 2- one mile run challenge- villain challenge #7- complete mile run in under 5:30
Day 3
Bench
Curls
Deads
Day 4- villian challenge #18- 400 m dash in under 60s
Day 5
Press
Weighted chins
Squats
Week 2
Day 1
Bench
Curls
Squats
Day 2- same
Day 3-
Press
Weighted chins
Deads
Day 4- same
Day 5
Bench
Curls
Squats
Week 1
Day 1
Press
Weighted chins
Squats
Day 2- one mile run challenge- villain challenge #7- complete mile run in under 5:30
Day 3
Bench
Curls
Deads
Day 4- villian challenge #18- 400 m dash in under 60s
Day 5
Press
Weighted chins
Squats
Week 2
Day 1
Bench
Curls
Squats
Day 2- same
Day 3-
Press
Weighted chins
Deads
Day 4- same
Day 5
Bench
Curls
Squats
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