How To Warm up for the BIG Lifts

deadl

This guy knew how to add weight to the bar properly

Time and time again I see and hear about how people warm up towards their training numbers for the day on the key lifts. If someone is working up to say 180kg on the deadlift, then they might do something like

Week 1 – 60kg x 5, 100kg x 5, 140kg x3, 180kg x 1…….Done (the aim was to hit 5) FAIL

Week 2 – 60kg x 5, 100kg x 5, 140kg x3, 180kg x 1…….Done (the aim was to hit 5) FAIL

Week 3 – 60kg x 5, 100kg x 5, 140kg x3, 180kg x 2…….Done (the aim was to hit 5) FAIL

Week 4 – 60kg x 5, 100kg x 5, 140kg x3, 180kg x 1…….Done (the aim was to hit 5) FAIL

And so on…see the theme. Good top end weight but no progression. This is an ego lift and will get them no where. You will always see similar issues with the bench press, as follows..

Week 1 – Bar x 5, 60kg x 5, 100kg x1….Done (again the aim was to hit 5) FAIL

Week 2 – Bar x 5, 60kg x 5, 100kg x1….Done (again the aim was to hit 5) FAIL

Week 3 – Bar x 5, 60kg x 5, 100kg x2….Done (again the aim was to hit 5) – a generous spot – FAIL

Week 4 – Bar x 5, 60kg x 5, 100kg x1….Done (again the aim was to hit 5) FAIL

For starters if you bench around 100kg then no way should you be jumping in 20kg plates, more like 5kg. And as for the deadlift if your lifting around 200kg then you have NO right at all to be jumping with 20kg plates, smaller jumps are needed between sets, so try 5-10kg.

Why?

Well remember with the goal of getting stronger you need to look at all angles. Most people are so narrow minded that all they want to do is add weight to the bar. For most of us we need to be working on technique, technique and mastering technique, then we can look at speed and repetition work through good technique. Your not going to be working on technique when you are trying to lift a weight above 90%.

Here is my warm up that I use for most of the big lifts, this was my deadlift session

Bar x 15-20

60kg 4×5 with 10 seconds rest between (approx 25-30%) – rep work

80kg 3×5 with 10 seconds rest between (approx 35-40%) – rep work

100kg 4×3 with 45 seconds rest between (approx 40-50%) – speed work

120kg x5 (approx 55-60%)  – rep work

140kg x5 (approx 65-70%) – rep work

160kg 2,2,2,12 (approx 75-80%) – working sets

I dont really use percentages but this is just to show what percents I was using. You can see I only did 4 working sets although I totalled at 17, however for all my sets the form and technique were dialed in. Too many?? Not for me it wasn’t. Like I said its all about grooving the technique and if you rush through the weights then this will not be possible.

So next time you step up to the bar, keep this in mind and remember what you are working towards…….getting stronger, so leave your ego behind and train smart

Thanks for reading

Sean

www.strengthandperformance.co.uk

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