How do you warm up for a heavy single?

2girlsdad

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I've tried one approach of warming up between 40-70% for 8-3 reps (less reps as you approach 70%), but it doesn't work for me on deadlifts. I'm not trying to humble brag, because at 227 lbs and 25% bf my dL isn't that special, but doing 315 for a couple sets of 3 doesn't get me ready for 450 lbs. I feel like it doesn't really get my CNS ready for a heavy single. Anyone try a single maybe 85% as a last warmup?

I will be trying something new on squats this weekend where after doing the warmup above, putting 120% on and doing a walkout and hold for 10 seconds.

94chem

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10:39a, 11/12/22

Look at how powerlifting and high jumps contests are done. I think you'll find your answer.

94chem,
That, sir, was the greatest post in the history of TexAgs. I salute you. -- Dough

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AggieLAX

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5:16p, 11/13/22

AG

5-3-1-1-1-1....

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2girlsdad

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In reply to AggieLAX • 6:17p, 11/13/22

What percentages on the singles?

harge57

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8:42p, 11/13/22

AG

What's the point of the single rep max?

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MouthBQ98

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9:37p, 11/13/22

AG

DL? 5,3,3,2,1,1…etc. I start with a warmup set 5-10 at 135 to just work on form and warm up, then a set of 5 at maybe 60% and climbing up. Start 1's at 90% and keep going until you hit that max in small steps. You will do better with more warmup than less, generally, even though you might think you'd tire out.

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AggieLAX

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In reply to 2girlsdad • 6:09a, 11/14/22

AG

I don't concern myself with percentages. I just take the appropriate jumps. For example, Bench Press will go 135x5, 165x3, 185x1, 205x1, 225x1, then whatever.

Hoosegow

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8:53a, 11/14/22

Listen to LAX.

for 450 I would (in comp)
135 - 5
225 - 3
315 - 3 or 2 - depending on how it feels
365 - 1
405 - 1
425 -1

450 opener.

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AggieLAX

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In reply to Hoosegow • 8:57a, 11/14/22

AG

My low back hurts just looking at those jumps. LOL.

What's your Deadlift PR, Hoose?

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Hoosegow

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12:55p, 11/14/22

We don't talk about dl in my house. I have a super long torso and extremely short wingspan. We can talk squat and bench, but never dl.

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In reply to Hoosegow • 1:02p, 11/14/22

2girlsdad

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6:55a, 11/15/22

Wooo, my dL is near Hoose's! I keed :-)

To the person asking why go heavy singles, I've been doing bech/squats/dL 3 days a week for a while (5/3/1) and I love it. No pains and I'm the strongest I've ever been combined. Why does that matter...well that's what keeps me motivated and focused on not missing workouts and for the most part staying on my nutrition (still trying to get sub 20% bf). My goal is to be the 80 year old benching 300 and dL 400 (squats, who knows).

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Hoosegow

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8:38a, 11/15/22

If you are doing 531 correctly, you have a built in warm up and you should progress, eventually, to a 1 rep max and then failure. You would do a warm up leading into your working sets (eg 135x5, 185x5,, 225x5)So for example on DL your 4 week rotation would look like:

week1 1x5 263, 1x5 305, 1x5+ 345 (plus means go until failure or very close to failure)
week2 1x3 285, 1x3 325, 1x3+ 365
week3 1x5 305, 1x3 345, 1x1+ 385
week4 deload - 1*5 165, 1x5 205, 1x5 245

add 10 pound to the equation
week1 1x5 270, 1x5 310, 1x5+ 350
week2 1x3 290, 1x3 330, 1x3+ 375
week3 1x5 310, 1x3 350, 1x1+ 395
week4 deload - 1*5 165, 1x5 205, 1x5 250

add 10 pound to the equation
week1 1x5 275, 1x5 320, 1x5+ 360
week2 1x3 295, 1x3 340, 1x3+ 380
week3 1x5 315, 1x3 360, 1x1+ 400
week4 deload - 1*5 170, 1x5 210, 1x5 255

add 10 pound to the equation
week1 1x5 280, 1x5 325, 1x5+ 365
week2 1x3 305, 1x3 345, 1x3+ 390
week3 1x5 325, 1x3 370, 1x1+ 410
week4 deload - 1*5 175, 1x5 215, 1x5 260

add 10 pound to the equation

week1 1x5 285, 1x5 330, 1x5+ 375
week2 1x3 3100, 1x3 350, 1x3+ 395
week3 1x5 330, 1x3 375, 1x1+ 420
week4 deload - 1*5 175, 1x5 220, 1x5 265

add 10 pound to the equation
week1 1x5 290, 1x5 335, 1x5+ 380
week2 1x3 315, 1x3 360, 1x3+ 405
week3 1x5 335, 1x3 380, 1x1+ 430
week4 deload - 1*5 165, 1x5 205, 1x5 250

etc. Eventually you would get up to 450. By that time, hopefully you can do more than 1 rep. You keep adding until you fail, then you have your new max to calculate the numbers off of.

For reference, 531, you start off with 90% of your theoretical max. You eventually find what your max is. Once you do, that becomes the new max you start your cycle over with.

Percentages (remember, this is based on 90% of your theoretical max. If you know your actual max, put that in the equation)
week1 1x5 65%, 1x5 75%, 1x5+ 85%
week2 1x3 70%, 1x3 80%, 1x3+ 90%
week3 1x5 75%, 1x3 85%, 1x1+ 95%
week4 deload - 1*5 40%, 1x5 50%, 1x5 60%

Every cycle you go up 10 lbs until you fail your one rep. That become your new max to start all over with. It is 5 lbs for bench and OP.

Don't sweat being perfect. This was to illustrate how you will warm up to a heavy single (and eventually get to a very heavy single) You aren't competing. You'll start to learn what you need to warm up. Once again, it doesn't have to be perfect.

Don't forget the deload week. This is more important than most people think, especially as we get older.

If you truly want to progress, the accessories are probably more important than the main lifts.

531 is what I used to first bench over 400 and squat over 600 in competition (we still don't talk about DL). I think it is a great starter program for progressing in the 3 main lifts.

I know this is way more than you asked for, but it has been a while since I've given a damn about sharing. This was fun for me and probably no one cares what an old broke down PL has to say, but like I said, I enjoyed this little run down.

Sorry for way too much info and thanks for indulging me.

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2girlsdad

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9:34a, 11/15/22

I do appreciate the post. I have followed that 5/3/1 before, but just didn't care for it that much. What I'm doing now is NOT 5/3/1, it's just either 5x5, 5x3, or 5x1.

Saturday is 5x1 on dL and bench at ~92-98%. I then do 5x2 on elevated dL at 85%. Then it's a 5x5 on squats at 85%. I'll superset the squats with cable rows

Monday is a 5x5 dL (85%) and 5x3 bench ending with a 5x3 squats (both >90%). I'll finish with a 5x5 OHP and calf raises.

Wednesday is 5x1 squats (95%+) and then a 5x3 dL (90%) and 5x5 bench (85%). I'll get some lat pull downs in at the end.

Tues/Thurs is bjj (cardio) and Thur/Fri is full incline treadmill fasted walking.

I know there are flaws, but it's been working great for me! I have a severe DOMS issue with my hamstrings/adductors (multiple PT, an MRI, and Ironman clinic couldn't diagnose or cure) but constantly squatting keeps it away. Plus, my knees feel great.

I also used to think I'd never get a 300lb bench...now it goes up "easily" (yes, touch and go but no bounce).

94chem

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In reply to 2girlsdad • 1:31p, 11/15/22

...and it's a good thing you didn't post this on the General Board.

94chem,
That, sir, was the greatest post in the history of TexAgs. I salute you. -- Dough

MouthBQ98

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In reply to 94chem • 2:48p, 11/15/22

AG

Heh, the thread title would have an entirely different meaning there, and probably involve getting really drunk.

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2girlsdad

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3:12p, 1/28/23

Question for Hoose and 531. I've noticed that my bench got strong because I was benching 3 days a week. I'm probably being stupid, but are there people who need to bench more than once a week to get peak strength? With 531 it's only once a week (of course OHP does contribute to it).

I posted I was trying Candito, and saw plenty of reviews that it works, but didn't care for it as much.

ttha_aggie_09

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In reply to 2girlsdad • 9:39a, 1/29/23

AG

How old are you?

3 times a week is too much, in my opinion. Unless you're recovery is extremely fast or it's supplemented, I would advise no more than 2x a week. Hell, I did chest once a week for about 15 years and my bench was my best exercise for a very long time… still probably is.

I'm not going to proclaim that I have the knowledge that Hoosegow has but I've been doing this long enough and been through enough programs now that I can tell you what works well for me.

2girlsdad

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11:30a, 1/29/23

I'm 41. I struggled to get to a 300lb bench for the longest time until I went to 3 days a week. One day was a 5x5, next 5x3, and last 5 singles. I never felt fatigued or pain.

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In reply to 2girlsdad • 12:09p, 1/29/23

AG

I'd seriously argue a more complex bench day once a week with perhaps another push day mixed in would be better, now that you have gotten used to 5-3-1.

What's your rest time in between sets? Heavy bench wait 3-5 minutes. Most people don't take enough time.
How frequently are you adjusting the weight on your sets? How do you calibrate your sets to get to your reps?
Do you ever incorporate tempo? Controlled 3-5 second eccentric presses allow you to use less weight but still with good results
Do you ever do pause reps?
Do you ever incorporate a "burn out" at the end of your sets (135/225 for AMRAP)?

What you've done has obviously worked but I would personally never advocate for someone to bench 3 times a week long term if their goal is to increase their one to max.

P.U.T.U

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In reply to Hoosegow • 3:15p, 1/31/23

AG

Hoosegow said:
If you are doing 531 correctly, you have a built in warm up and you should progress, eventually, to a 1 rep max and then failure. You would do a warm up leading into your working sets (eg 135x5, 185x5,, 225x5)So for example on DL your 4 week rotation would look like:

week1 1x5 263, 1x5 305, 1x5+ 345 (plus means go until failure or very close to failure)
week2 1x3 285, 1x3 325, 1x3+ 365
week3 1x5 305, 1x3 345, 1x1+ 385
week4 deload - 1*5 165, 1x5 205, 1x5 245

add 10 pound to the equation
week1 1x5 270, 1x5 310, 1x5+ 350
week2 1x3 290, 1x3 330, 1x3+ 375
week3 1x5 310, 1x3 350, 1x1+ 395
week4 deload - 1*5 165, 1x5 205, 1x5 250

add 10 pound to the equation
week1 1x5 275, 1x5 320, 1x5+ 360
week2 1x3 295, 1x3 340, 1x3+ 380
week3 1x5 315, 1x3 360, 1x1+ 400
week4 deload - 1*5 170, 1x5 210, 1x5 255

add 10 pound to the equation
week1 1x5 280, 1x5 325, 1x5+ 365
week2 1x3 305, 1x3 345, 1x3+ 390
week3 1x5 325, 1x3 370, 1x1+ 410
week4 deload - 1*5 175, 1x5 215, 1x5 260

add 10 pound to the equation

week1 1x5 285, 1x5 330, 1x5+ 375
week2 1x3 3100, 1x3 350, 1x3+ 395
week3 1x5 330, 1x3 375, 1x1+ 420
week4 deload - 1*5 175, 1x5 220, 1x5 265

add 10 pound to the equation
week1 1x5 290, 1x5 335, 1x5+ 380
week2 1x3 315, 1x3 360, 1x3+ 405
week3 1x5 335, 1x3 380, 1x1+ 430
week4 deload - 1*5 165, 1x5 205, 1x5 250

etc. Eventually you would get up to 450. By that time, hopefully you can do more than 1 rep. You keep adding until you fail, then you have your new max to calculate the numbers off of.

For reference, 531, you start off with 90% of your theoretical max. You eventually find what your max is. Once you do, that becomes the new max you start your cycle over with.

Percentages (remember, this is based on 90% of your theoretical max. If you know your actual max, put that in the equation)
week1 1x5 65%, 1x5 75%, 1x5+ 85%
week2 1x3 70%, 1x3 80%, 1x3+ 90%
week3 1x5 75%, 1x3 85%, 1x1+ 95%
week4 deload - 1*5 40%, 1x5 50%, 1x5 60%

Every cycle you go up 10 lbs until you fail your one rep. That become your new max to start all over with. It is 5 lbs for bench and OP.

Don't sweat being perfect. This was to illustrate how you will warm up to a heavy single (and eventually get to a very heavy single) You aren't competing. You'll start to learn what you need to warm up. Once again, it doesn't have to be perfect.

Don't forget the deload week. This is more important than most people think, especially as we get older.

If you truly want to progress, the accessories are probably more important than the main lifts.

531 is what I used to first bench over 400 and squat over 600 in competition (we still don't talk about DL). I think it is a great starter program for progressing in the 3 main lifts.

I know this is way more than you asked for, but it has been a while since I've given a damn about sharing. This was fun for me and probably no one cares what an old broke down PL has to say, but like I said, I enjoyed this little run down.

Sorry for way too much info and thanks for indulging me.

Listen to this guy with it comes to lifting. Experience matters.

2girlsdad

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4:31a, 2/2/23

I'm trying 5/3/1 BBB strictly for a while. Nice that the workout is less than an hour so I can get abs and will have time when I eventually get a sauna (in the meantime use the hot tub).