warmup sets please check

[fqqs]

for example I plan to lift 300lbs 3 sets 6 reps in deadlift

so I do 3 warmup sets: 1 set: 50% x 6 reps , 2 set: 70% x 3 reps , 3 set: 90% x 1 and then rest and 3 work sets of 6
is that correct?

and as for bench press 200lbs , two warmup sets:

1 set: 50% x 6 reps , 2 set 80% x 3 reps and then 3 work sets of 6

correct?

 

[Sticky]

If I bench 120kg x 5, I'd go
20kg x 16, 60kg x 8, 80kg x 5, 100kg x 3, 110kg x1, work sets.

If I squat 200kg x 3, id go
20kg x 8, 70kg x 8, 120kg x 5, 150kg x 3, 170kg x 1, 185kg x 1, work sets.

If I pull 260kg x 1 (I only really do singles at the moment), I go
70kg x 5, 120kg x 5, 150kg x 3, 180kg x 1, 210kg x 1 240kg x 1, 260kg x 1.

 

[Fadi]

Several points would have to be taken into consideration here.

1. Age
2. Weather temperature
3. Injuries and /or stiffness
4. Time of day, am or pm

Warming up ought to be flexible and not rigid or set in stone. Warming up for you today may be different than warming up for you tomorrow, depending on the way you feel. No two people feel the exact same way, so it would be best that you warm up according to your present state and no one else’s.

My advice or the way I used to do things as an Olympic weightlifter and now as a bodybuilder is to not go up in weight unless the weight I’ve just lifted felt just right. There’s no point adding weight (irrespective of the number) to a weight that already feels heavy, awkward, or simply not just right/in the grove.


Fadi.