CW load progression and warmups

Bigger Stronger Leaner Competitive Bodybuilding
1

I’m currently doing CW’s “The Singles Club” and for those who don’t know their is an endurance day for both the lower and upper body. On these days a set/rep scheme of 3/18 is used. When I do low(er) rep training I normally warmup by doing a few of the exercises of the day using low reps (2-5) and increasing the load from about 30% to about 80% of the work set over 2-3 sets. It wouldn’t make sense to do this when the work sets are only using a 20RM, however. So should I just go straight into the work sets?

This next question applies to most of CW’s programs. Say I have to do 3 sets of 18 reps with the same weight and the last rep of the last set is just shy of failure (this is what CW has said to use for BBB’s, ABBH etc). Well if I’m doing db bench I might just make 3 sets of 18 reps with a certain weight but there is no way I would get near that the next workout if I go up to the next db’s. What I have been doing is using the heavier db’s for the first set and then the lighter ones for the next sets. Is this the way to go or should I use the heavier db’s on the final set?

2

bump

3

yeah that sounds good

1st workout:
3x18@60lb

2nd:
1x18@65lb
2x18@60

3rd
2x18@65lb
1x18@60

etc…but youd be surprised at the strength you gain doing heavy singles…so its that much easier to handle lighter weights

4

bump for CW

5

Waggat,

No need for a warm-up on your endurance workouts since the load is light. But if you feel the need, you can perform 1-2 sets for 6-8 reps with less than your work load to activate the proper motor units.

Your progression sounds fine. I recommend you use the heavier load on the second set. Also, you might want to invest in some Plate Mates - they’re an excellent tool to have in your training bag and they’re relatively inexpensive.