[quote]dl- wrote:
Interesting thoughts Phill, I’ll keep this in mind and see how it feels. Thanks.[/quote]
Not a prob bro main thying is finding what works best for you.
Best of luck nail that shit,
Phill
One other thing to consider is how big a jump you are used to.
You want to take as big jumps as you reasonably can. But if you go up 20 pounds per set in training, jumping 90 at a time will screw you up.
My opener is typically 550 +/-
I go
45 x8x4
135 x5
225 x5
315 x1
405 x1
495 x1
545-565 x1
If your form, CNS and psych can handle big jumps, it saves energy
[quote]dl- wrote:
I’d also like to see what Jack would say is a good warmup for a 450 max squat. What would you say Jack?
135x6 x 2 sets
185x4
225x4
275x2
315x2
365x1
405x1
450x1
Or do you think 405x1 to 450 is too big of a jump (45 lbs.). Anyone else have reccomendations for this? Thanks![/quote]
Guys,
Just read the Polinquin article and liked except all the singles at the end, and percents. There are no plates with percents on them so you have to have a plates approach starting somewhere and 40% is too high IMHO, but many swear by lesser warmups, just not me. But just consider the last three singles meet attmepts and then it looks good.
Still ramping/warming up is about performance as much as “warming”. A lot of it is mental, so you need to give yourself the ability to bring up mind and body to be ready to kick ass. If you like jumping 50lbs that is great, i like 90lb jumps.At above 405 1RM or so i would say mainly 90lb jumps are good with maybe one 50 lb jump at the end.
So for 455 opener i owuld say
135x5 fro as many sets as it takes to get loose.
225x3
315x1
365x1
405x1
The important idea here is to use warmups to make your lifts go up! For example my squat warmups for 677 opner are 225x5, 315x3, 405x1, suit on 495x1, full kit 585x1. Sometimes i use some 55lb plates and sequence is 245/335/425/515/605. Why? because it there are hundreds in meet warmup room i want no mental barrier to my warmups. Wade Hooper told me he trains with KG plates always to further de stress his warmups.
Finally, if a warmup set sucks repeat it. If you are really off drop back a weight and start over. Ignore bodybuilding crap about “pumping blood into muscle” with reps for warm up before a max attempt. Bad idea, just tires you out.
Finally, ramp up is to get head and technique right. In BP i am more worried about getting groove right than anything else, and by the DL i am just trying to conserve energy for a few big pulls so my DL warmup is 225x2, 315x1, 405x1, 495x1. I can open as high as 600 but open lighter.
Jack,
Thanks again. I nailed 365 lb. and followed your ramp up to a tee. 315 felt like a breeze! The 365 was a tough rep, but I tried 375 afterwards and missed that. I started feeling a litle pain in my left hip exactly where the femur attaches to the pelvis. Felt it a little on the 365, but I got that. I think I would have hit the 375, if I did that first. AT any rate, in that stance of a squat, it is a lifetime PR.
Nick
Great post Jack and for what little its worth I agree 100%
Phill
[quote]Nick Radonjic wrote:
Jack,
Thanks again. I nailed 365 lb. and followed your ramp up to a tee. 315 felt like a breeze! The 365 was a tough rep, but I tried 375 afterwards and missed that. I started feeling a litle pain in my left hip exactly where the femur attaches to the pelvis. Felt it a little on the 365, but I got that. I think I would have hit the 375, if I did that first. AT any rate, in that stance of a squat, it is a lifetime PR.
Nick[/quote]
Congrats bro Nice work 4 plates in no time
Keep rolling
Phill