warm-up

[anthrax]

Let's say your routine is

5X5 @ 200 lbs for exercise A
5X5 @ 200 lbs for exercise B
1X5 @ 200 lbs for exercise C

Obviously you don't get in the gym and directly lift 200lbs for exercise A and when you do exercise C I guess you start with a warm-up set at lower weight

So what would your WO look like, including all the warm-up sets ?

 

[BOOEY]

For me, it really depends on the exercise. For the big lifts (squats, dl, mp, bb rows), I warmup with light weight for 20 quick reps. For all other work, I just jump right into my working sets.

 

[musketeer]

5 mins on stationary bike, roweing machine or cross trainer

If upper body workout:
4 shoulder exercises for 15 reps with 10lb dumbells
overhead tricep ext. 1 x 20 with 12lbs
Lat pulldown 1 x 30, 1 x 15, 1 x 10 (all easy)

If lower body:
Superset 3-4 sets of leg extensions with curls (all easy)
Superset 3-4 sets of adductor abductor (all easy)

1st exercise (for example Squat with the days max @ 350 x 8):

20 x bar
10 x 135
5 x 185
3 x 225
3 x 275
2 x 315
first working set: 8 x 350
second working set: 10 x 315

following exercises get one warmup set so that I know I have the groove before I go really heavy.

 

[tzan]

Your going to have to find what works for you. Like stated above for my core lifts i usually do 2 warm up sets of high reps with very low weight, but then I like to do one set with decent weight for low reps just so I can feel some weight before I really get into it. For example:

Incline Press
135x15
135x15
205x3
275x8*
275x8*
275x8*

*working sets.....