5x5 warm up sets

[SDHW]

Hey bros,

this is my first week using star's/glenns 5x5 program. I have a question on how you guys warm up for each set. I have been going with two light sets before. but I find it hard to get right into my 5 rep max for the 5 sets. I end up doing some type of ramp up. I am used to warming up on my first exercise and then im already warm for the rest of my workout. with this program im going from legs to chest, so i need to warm up for that as well.

 

[Wills]

Not sure what others think of this but here's how I do it:

Say I'm benching 5x5 at 110kg (last weeks workout). Since this is my first exercise, and since I once had a rotator cuff niggle (due to lazy warm up), I tend to warm up bench thoroughly:

bar x 20 slow and controlled reps
60kg x 10
80kg x 8
90kg x 3
100kg x 1 (easy single just to prime the body for heavy weights)
110kg x 1 (ditto)
120kg x 1 (ditto)
then 110kg x5x5 work sets

I really think that the heavy singles help - though not heavy enough to fatigue me. The 110kg feels light afterwards.

 

[SDHW]

7 warm up sets...holly crap, then 5 sets thats 12 total sets. squat, bench, row, would take me all day to do..lol.

thanks for the imput though.

Not sure what others think of this but here's how I do it:

Say I'm benching 5x5 at 110kg (last weeks workout). Since this is my first exercise, and since I once had a rotator cuff niggle (due to lazy warm up), I tend to warm up bench thoroughly:

bar x 20 slow and controlled reps
60kg x 10
80kg x 8
90kg x 3
100kg x 1 (easy single just to prime the body for heavy weights)
110kg x 1 (ditto)
120kg x 1 (ditto)
then 110kg x5x5 work sets

I really think that the heavy singles help - though not heavy enough to fatigue me. The 110kg feels light afterwards.

 

[Wills]

To save time I interleave the work sets for one exercise with the warm-up sets for the next...
e.g.

bench work set 1
squat warm-up set 1
bench work set 2
squat warm-up set 2
bench work set 3
squat warm-up set 3
bench work set 4
squat warm-up set 4
bench work set 5
squat warm-up set 5

Then squat work-sets 1-5, interleaved with e.g. weighted chins warm-up sets.

So the time for the warm-up sets is negligible except for the first exercise. This can be tough though unless you have longish breaks (4-5 mins) between work-sets. If the warm-ups are interfering with the work sets then it's a bad idea.

Mark

 

[petpre61]

my warm up for squats on wed looked like this :

20xbar
5x60kg
5x80kg
5x90kg
5x5x97,5kg

I dont think it will take you forever - I keep the breaks between the warm up
sets really short, just the time it takes me to change the weight on the bar.

 

[SDHW]

today was easy for me, as it was 1x5 on the squat and 5x5 on the bench, and row

so I did
15x135lb
10x225lb
5x275lbs
5x315lbs
5x365lbs
5x405lbs
5x425lbs

im just thinking on days where i need to do 425+lbs for 5 reps, I will have to do a few more warm up sets.

and as for bench and rows, I only need about two warm up sets for those. I guess I just have to keep playing with it a bit more

 

[Cynical Simian]

Read Glenn's post about warmups in the sticky.

 

[Protobuilder]

today was easy for me, . . .


5x425lbs

im just thinking on days where i need to do 425+lbs for 5 reps, I will have to do a few more warm up sets.

You're awfully strong for a guy who knows fuckall about warming up.

 

[SDHW]

You're awfully strong for a guy who knows fuckall about warming up.

lol, its not that I dont know anything about warm ups, its just I wanted to know what other do for warm ups on the 5x5 stuff. I just dont want to be doing 4-5 warm up sets before I start my 5x5.

 

[donmcgowen]

Anybody who wants the Excel log for the 5x5 training email me at
[email protected]. Just plug in your max's and it gives every rep for every set for 9 weeks. No need to figure anything out.