Warm-ups for the Rippetoe workout plan?

[ScMc]

Hey guys, first post here.

Here's the Rippetoe plan:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Im planning on starting the rippetoe routine pretty soon but I have a question before i can start.

What should I do for warm-up sets on each excercise?

Thanks a lot for any help.

 

[tehkevroy]

well for me I used to stretch and do 1-2 set of every exercise with really low weighs

 

[Techbaseball]

Warm up is just as important as your 3 working sets. Common mistake is to do the typical 1 or 2 sets of 10 with light weight.. then BAM.. .right into your 3X5. The stronger you get... the more warm up sets building up to your 3x5 you need.

So for example... lets say your 3x5 on bench is going to be 135 lbs. Personally.. this is just one example of how I would warm up.

1x8- bar only 45 lbs. Strict.. and slow form
1x5- 75 lbs
1x5- 95
1x3- 115

Working 3x5 at 135.

Again the stronger u get... the more warm ups you need to reach your working sets.

Hope this helps.

--Techbaseball

 

[fortunatesun]

There's no real set in stone amount you should do - it's more of an intuitive thing. I know, hard to do when you're first starting out. You want to be warmed up without cutting into youir energy reserves. tehkevroy's plan seems to be about normal for most people.
I like the warm-up program on the stationary bike my gym has. It's 7 min. but I'm old and it takes a long time to get all cylinders firing. 4-5 min is more usual. Then as many light sets with the bar as is necessary until I feel ready for a work set.

 

[al420]

Hey guys, first post here.

Here's the Rippetoe plan:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Im planning on starting the rippetoe routine pretty soon but I have a question before i can start.

What should I do for warm-up sets on each excercise?

Thanks a lot for any help.

I know Ripp. He wouldn't suggest a warm up just using the bar. In his book Starting Strength he goes into great detail about the need for a dynamic warm-up.

Takle a look a this. First video ont he left - "warm-up" http://www.aceathlete.com/hatch/video.htm

Or here is another great one. I switch them up, but I am HUGE on warm-up.
http://orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm

 

[ScMc]

Thanks a lot for the help guys

 

[Techbaseball]

I know Ripp. He wouldn't suggest a warm up just using the bar. In his book Starting Strength he goes into great detail about the need for a dynamic warm-up.

Takle a look a this. First video ont he left - "warm-up" http://www.aceathlete.com/hatch/video.htm

Or here is another great one. I switch them up, but I am HUGE on warm-up.
http://orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm

Good video... I do similiar things with my athletes... we call them running progressions.. but essentially the same thing. Al420.. u just said the Ripp doesn't warm up with just the bar... but in the video.. he does!!! lol. I was just giving an example of how to lead up to a certain working set.. giving the example of 135 lbs... i think 1 set of 6-8 with just the bar is okay and doesn't do harm.

Thanks for the link.. gonna use it.


--Techbaseball

 

[al420]

Good video... I do similiar things with my athletes... we call them running progressions.. but essentially the same thing. Al420.. u just said the Ripp doesn't warm up with just the bar... but in the video.. he does!!! lol. I was just giving an example of how to lead up to a certain working set.. giving the example of 135 lbs... i think 1 set of 6-8 with just the bar is okay and doesn't do harm.

Thanks for the link.. gonna use it.


--Techbaseball

Word. I love both of them, but I prefer Matt Bruces. That kid is a freak.

Everyone that asks me "how I lift" I refer them to Gayle Hatch's vids so they will leave me be!

 

[NJL52]

Just do light sets until you feel good. How good? I normally do warmup sets until I feel like I am capable of a full sprint.