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Old 11-18-2010, 12:42 PM   #7
JesseA
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Here are my most recent w/u's. I try to keep my warm ups easy enough to not tire me out, never go all out on a warm up like I see so many people at the gym going to near failure on every set up to their max. The warm up should be stimulating your CNS for the heavy load that will be your working set(s).

warm up
(bar)45x10
95x10
135x8
185x5
225x5
245x3

work:
275x1, 280x1 1-5 sets of singles until bar speed gets too slow, but not to failure.

Deads:
Warm up
135x8
185x8
225x5
275x5
315x3

work (5/3/1 week 3):
355x5, 405x3, 455x4

Squat:
warm up
135x10
185x8
235x5

work(5/3/1 week 2):
275x3,315x3,355x5
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