So as per my usual routine, I do squats 3 times a week (Mon, Wed, Fri). Each session consists of 3 sets, 1st set = 10reps, 2nd set = 8reps and 3rd set = 6 reps. So this morning I did a warm up of about 5 reps with approx 50kg's. Then I jumped straight into my working set with around 95kg's. With my first working set, it felt a bit awkward and really struggled to get 6 reps out. Normally I would get 10+ on that weight. Second set I got 8 reps, and third set I got 9 reps. It's a bit weird for me as it never happened before. I figured my muscles weren't ready and were overloaded and I should do more heavy warmup set with more reps?
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Food intake, sleep pattern can both add to a shit workout. Sometimes you just have a bad day.
I wouldn't say your warmup is optimal. I usually do 10-15 with just the bar then progressivelly work up in increments of 20 kg dropping reps as I go. I am a bit fucked injury wise and think I get a lot of benefit from warming up properly and greasing the groove. You did just 1 warm up set of 5 reps and nothing else??
I am sure some of the gurus will weigh in on what a proper warmup protocol should be.
I wouldn't say your warmup is optimal. I usually do 10-15 with just the bar then progressivelly work up in increments of 20 kg dropping reps as I go. I am a bit fucked injury wise and think I get a lot of benefit from warming up properly and greasing the groove. You did just 1 warm up set of 5 reps and nothing else??
I am sure some of the gurus will weigh in on what a proper warmup protocol should be.
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I did a couple min on the rowing machine, that's it. looking forward to some suggestions.
Light Weight
New member
Swap the rower out for a spin bike, then squat just the bar, add weight and drop reps as you go.
I usually do 5 mins spin bike (30% max hr),
20-30 reps with the bar,
10 reps @ 60kg,
8 reps @ 80kg,
then my working sets.
The Hamburgler
Spotter Loader
I wouldn't even do that many
For 100 x 10 x 3 it'd be more like
*general warm up*
Bar x 5
40 x 5
60 x 3
80 x 2
Work sets
For sets of 10 the jumps can be higher % wise as you're not anywhere near your max
For 100 x 10 x 3 it'd be more like
*general warm up*
Bar x 5
40 x 5
60 x 3
80 x 2
Work sets
For sets of 10 the jumps can be higher % wise as you're not anywhere near your max
.
RyanF
Member
My most common warm up (although I haven't been using it lately due to the ramping sets in Madcow's 5x5 acting somewhat as warm ups) for squats is 10xBW, 10x20kg, 5x40kg, 3x60kg, 1x80kg, then go up in singles until I approach my work sets. Fairly similar to what Gahahahememmamaem said. It may seem a bit extensive, but I've noticed that when I cut that process short (especially cutting out the bodyweight squats and empty bar squats), the quality of my squats just isn't there, I'm stiffer, it's harder to get into the right positions, etc.
The Hamburgler
Spotter Loader
You guys would hate the Westside method of warming up where above 50% 1RM you never make a jump of more than 10% and also never more than a plate lol
pumpiniron
New member
Probly just a bad day, With everything, true power is in the mind. If your not mentally motivated then game over.
Regular Punter
New member
BW lunges x10
Barx10
60x10
80x5
100x5
Start working
Getting old though so starting to care about knees and shit
Barx10
60x10
80x5
100x5
Start working
Getting old though so starting to care about knees and shit
KungFooGoo
Gangster
l go up 20kgs in squat warmup and 10kgs a set in bench....