going straight into heavy lifting

[sigweed]

my fitness coach gave us a great routine which i've been following for a while in the Hypertrophy phase, but as of next week we're entering strength training phase. This calls for, for example, 3 sets of 5 reps of squats followed by something like 3 sets of 6 reps of cleans/DLs/whatever....

i can DL 3 plates for 6 reps without too much difficulty, but usually after i've spent a few sets working my way up... so how can i do these 3 sets of heavy lifts without turning it into 6 sets including intensive warmup?

 

[cwc73]

The way I warm up:
I'll usually put 135 on a bar (granted this is a core excercise which I can do a good bit of weight) and concentrate on form for about 5 reps. I'll adjust the weight and do 2 reps. If I need to I'll adjust the weight and do 1 more rep. Then I'll go to my working set.

Just remember, once you get the muscles warm and ready, the CNS needs to be fired on up. Using 1-2 rep warmup sets allows this without "burning" out your muscles.

 

[sandman_007]

my fitness coach gave us a great routine which i've been following for a while in the Hypertrophy phase, but as of next week we're entering strength training phase. This calls for, for example, 3 sets of 5 reps of squats followed by something like 3 sets of 6 reps of cleans/DLs/whatever....

i can DL 3 plates for 6 reps without too much difficulty, but usually after i've spent a few sets working my way up... so how can i do these 3 sets of heavy lifts without turning it into 6 sets including intensive warmup?

i always warm up significantly on deadlifts before my 6 main sets.....i start with 135, for 10, then go to 225 for 8 and then 315 for about 8. (so i do 3 good warm up sets) then i jump up to 385 and do 5, go to 370 for 6, 350 for 6 or so (all working sets are failure so give or take a few reps) then i finally do 340 and 330 to failure. each workout i try to increase the weight, by 5 pounds or so, and/ or increase the reps. quite tricky though

 

[sigweed]

i always warm up significantly on deadlifts before my 6 main sets.....i start with 135, for 10, then go to 225 for 8 and then 315 for about 8. (so i do 3 good warm up sets) then i jump up to 385 and do 5, go to 370 for 6, 350 for 6 or so (all working sets are failure so give or take a few reps) then i finally do 340 and 330 to failure. each workout i try to increase the weight, by 5 pounds or so, and/ or increase the reps. quite tricky though

cool thanks for the replys guys... see thing is my workout is extremely intense and packed as it is, so i simply don't have time to do a whole bunch of warmup sets.. but if i go straight from 1 plate to 3 plates on squats on deadlifts, I know i will hurt myself for sure

maybe ill just have to include some semi-intense warmup sets as working sets