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Old 04-06-2013, 08:35 AM   #1
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Default How many warm-up lifts?

Quick question, regarding meets not everyday training though I realise they may coincide somewhat; this isn't for me, btw, more for others approaching meets.


How many warm-up lifts would you normally end up performing backstage prior to your first opener on the stage?

If you feel it's relevant, feel free to post your opener in relation to the amount of warm-up lifts.

Also, have your warm-up increments altered as you've got stronger or more experienced in approaching the meet and/or opening lift?
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Old 04-06-2013, 09:37 AM   #2
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I've wondered this out of curiosity myself.
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Old 04-06-2013, 09:39 AM   #3
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So, my lifts are relatively low compared to monsters like BtB, JB, or Roger, so my warm up sets were far fewer than I would think they might want.

I took 4 sets for squat, 2 for bench, and 4 for deadlift. Squat would have been 3, but things were delayed and there was another 25 minutes before we started squatting, so I hit my last warmup again about 5 minutes out.

The only real difference was that I stuck to triples for the first 2 warm up sets, and then singles from there. In the gym, I'll often do sets of 5 as I warm up instead. Other than that, things looked almost identical.

Edit: For those interested, it went like this.

SQ
135 x 3
225 x 3
275 x 1
wait 20 minutes because no one has a pen to write down the attempts
275 x 1
315 - opener

Bench
135 x 3
185 x 3
225 - opener

DL
135 x 3
225 x 3
315 x 1
405 x 1
455 - opener
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Old 04-06-2013, 09:42 AM   #4
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I warm up about the same as I do or regular workouts, maybe with 1-2 fewer heavier sets on deadlift just to save my lower back.

Here is an example for squats - same at meet and for a workout.

Squats
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1

I like to keep things exactly the same. That routine makes everything feel normal.
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Old 04-07-2013, 03:38 PM   #5
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Same, or at least very similar, as you would in training.

You could well do a few less reps on the way. Particulary in the deadlift. But all depends what you do in training anyway.
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Old 04-13-2013, 06:42 AM   #6
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Default

I keep mine exactly the same except on Deadlift. Deadlift is all dependant on how I feel. This is what I did for my last meet on April 6.

Squat
Bar x 10ish x 2
155 x 8 x 2
255 x 5 x 1
345 x 3
435 x 2
525 x 1
615 x 1
Opener 700

Bench
Bar x 20
95 x 15
135 x 10
185 x 5
225 x 5
275 x 5
315 x 3
365 x 3
405 x 1
455 x 1
475 x 1
Opener 515

Deadlift
315 x 1
405 x 1
495 x 1
Opener 700

I tore my pec on my 2nd bench attempt so I decided minimal Deadlift warm ups.
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