Warmups upper/lower body
 

How do you guys warmup for upper body day and lower body day?

Just open for opinions so everyone can see

My warmups consist of quite a few sets, generally low reps and singles. For examples, if I am working on bench over 290+ my warmup will look something like:

Bar x 10
135 x 5
185 x 3
225 x 1-3
245 x 1
265 x 1
285 x 1

I use to stretch quite a bit before, and during lifting, but I rarely stretch now.

Leg day: 10 minute bike, some movement prep. Light weight squats with dynamic stetching

Upper day: I usually take some time doing some exercises before the actually workout. I remember w. I was training with some powerlifters we would just go from exercises around 4 rounds of : lat pulldown, tricep extensions, pushups, db raises, seated rows. All light weight nothing strenuous but it get the blood going and the muscles warm

Normally I do the bar, and a very bro science version of progression adding quarters and plates until I am near 70%+ of my one rep max, then I use dimes&nickel jumps until I am satisfied.

Also when for whatever reason, mainly in competitions, conventional means of warm up and time aren't available, I will do the following:

Foam Rolling
Push Ups
Body Weight Squats
Torso Twists
Standing Knee Raises
Arm Circles (for the rotator cuffs)
Light Resistance Band Stretching

Bench w/u;
135x10-15
225x10
315x10
Work sets start at 365 or 385.

Squat & Dead about the same but with less w/u reps.

You must have some beastly triceps endurance, and a beastly CNS. If I try to do too many reps in big jumps like that I feel like a train wreck.

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