Discussion in 'Health & Body' started by Eason, Dec 20, 2009.
I do those quite often. I don't use bands though. Quite fun, love box squats.
A little excessive on the warm ups. Something like 135 x 6, 185 x 3, 225 x 1 should be fine.
Banded box squats and pretty fun once in a while. I prefer resistance via chains because it doesn't throw me off form as easily but that's just me. Love bands too.
Warms up are fairly individual, but I would do less and I agree with Charly's example.
I notice you did some 65's and realistically that is an empty bar. I probably 'should' do some empty bars, but I don't. If you insist on a low weight set, I would just do an empty bar. The smaller plates don't do you any good, imo. You're either going too low with them, unnecessarily stretching yourself out, or they are simply too light to allow potentiation so they are consuming calories for no purpose. Your 1rm is 250ish whatever so 50% is a good spot to start at 135. Besides, it's convenient. 50 lb leaps are in general are considered 'safe' while you're ramping / warming up.
45x5 135x5 185x5
The only trick here would be how to proceed to your working weight at 235 which is an uncomfortable 50 lb leap to your work sets. I would suggest an intermediate weight to potentiate and not waste energy on. I reserve 1 rep sets for 1rm's so personally I prefer 2-3 for the mid point warm up. I would do a couple reps at 215 and then proceed to my work sets.
45x5 135x5 185x5 215x2 -> 235 working sets
If I were going for a 1rm that day for shits I would cut the 185 down to 3 reps.
+1. way too many warm up sets
Yeah I realized that =\
Just to be clear, "45x5 135x5 185x5 215x2 -> 235 working sets" those are the entire weights not the plates right?
45 is the bar itself, 135 is 2x45lb plates, etc.
Thanks for the heads up!
That's right. Listed weight is always the total true weight of the object lifted. However, when someone says they performed a 2 plate squat, that refers to 2 plates per side on the bar, aka 225.
FYI, the warm up scheme I posted a couple pages ago was more for squats or bench... deadlift warmups are shorter when doing SS/SL since you're already warmed up from squats.
My usual deadlift warm up is
seems to work pretty well. Don't see any point in warming up with less then 135.
Still too much for my tastes but I don't use that high a weight.
I don't warm up at all.
+1. Would never skip warm up on the first lift of the day which is usually one of the big three.
When I asked my coach about warming up he said:
When you scare a sleeping cat, does it run away quickly?
Does it stretch before it runs away?
There you go.
I still warm up though. I do some shoulder dislocations, snatch balances, muscle snatches, and bar only squats.
I'm with Rambo.. a bit too much for my taste.
Usually just 135 x 10, 225 x 5, 315 x 3, 405 x 1, Go. That's just me.
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