Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

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  1. fuji

    fuji Senior member

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    I do those quite often. I don't use bands though. Quite fun, love box squats.
     


  2. mrchariybrown

    mrchariybrown Senior member Affiliate Vendor

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    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.
     


  3. db_ggmm

    db_ggmm Senior member

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    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.
     
    Last edited: Jan 22, 2012


  4. Rambo

    Rambo Senior member

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  5. gettoasty

    gettoasty Senior member

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    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!
     


  6. db_ggmm

    db_ggmm Senior member

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    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.
     


  7. Kajak

    Kajak Senior member

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  8. I<3Bacon

    I<3Bacon Senior member

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    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.
     


  9. fuji

    fuji Senior member

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    My usual deadlift warm up is

    135x5
    185x5
    225x3
    275x2
    315x2
    365x1
    405x1

    seems to work pretty well. Don't see any point in warming up with less then 135.
     


  10. Rambo

    Rambo Senior member

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  11. Khayembii Communique

    Khayembii Communique Senior member

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  12. speedy4500

    speedy4500 Senior member

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    [​IMG]
     


  13. virus646

    virus646 Senior member

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    +1. Would never skip warm up on the first lift of the day which is usually one of the big three.
     


  14. theom-

    theom- Senior member

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    When I asked my coach about warming up he said:

    When you scare a sleeping cat, does it run away quickly?

    me: yeah....

    Does it stretch before it runs away?

    me: no....

    There you go.


    I still warm up though. I do some shoulder dislocations, snatch balances, muscle snatches, and bar only squats.
     


  15. mrchariybrown

    mrchariybrown Senior member Affiliate Vendor

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    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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