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Old 05-04-2011, 09:12 AM   #7
LtL
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Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 11,988
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
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I have found larger jumps work better for me when warming up but I definitely agree on the 90% rule. This weekend I will be doing max effort sumo pulls where my PB is 210kg's x 1. I want 220kg's x 1 this time and here's how it will go down:

Empty bar squats x lots
DL 60kg's x a few (too light to really feel anything)
Empty bar squats x a few more
DL 80kg's x a few switching stances
100kg's x 1 Conv and 1 sumo
130kg's x 1 C and 1S
160kg's x 1 S
180kg's x 1 S from blocks
200kg's x 1 S from blocks
212.5kg's x 1 S from blocks (make sure I get at least a small PB)
220kg's x 1 S from blocks (would be a big PB and should have fried me out)

I like squats with an empty bar or 1pps to warm up my back and legs for DL's. I find it more effective than light DL's. Also I have to squat before I pull at a meet so it gets me in the mood.

Just my two cents worth. Make of it what you will.

LtL
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