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Old 09-08-2012, 01:54 PM   #1
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Default The Workout Warmup go too list

Post your favorite warm up routine. What do you do before starting your working sets? If you have a specific leg, shoulder, or chest warm up, post them each.

My shoulder warm up includes:
Light plate rotations (arm swings)
Scarecrows using same plate
Tube routine
  • Y's
  • Inner shoulder rotations
  • Outer Rotations
  • Flyes
  • Reverse Flyes
  • Baseball throws
Light DB OHP
Empty bar lifts
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2014 100%RAW American Challenge, May 31, 2014:
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Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 09-08-2012, 02:11 PM   #2
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My warm up routine:

I do a set of 10 of each of these in pretty much this order, except for flies. I do LOTS of flies.

Stretch hamstrings, quads, lower back.
KB swings, goblet squats, shrugs
BB squats, OHP, RDL, row, Hang Clean Press
DB alternating sets of lateral and rear delt flies between warmup sets of first lift.

KB: 35#
BB: 45#
DB: 5#
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Old 09-08-2012, 02:11 PM   #3
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For overhead work and general squat work (shoulder warm-up):

Broomhandle dislocations (reducing the width of the grip between subsequent reps)
Broomhandle rolls


Normally done until the shoulders feel "looser" but not fatigued.

Then move on to light reps of the exercise.
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Old 09-08-2012, 02:34 PM   #4
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Walk from the trainstation to the gym (10 mins), then walk up to the barbell.

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Old 09-08-2012, 03:53 PM   #5
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Thanks guys and gal, thought I would bump this and apologize for my grammatically incorrect title.
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2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 09-08-2012, 05:26 PM   #6
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my warm up

a bit of stretching
a few minutes of skipping rope if i can be botherd
warm up sets of the lifts i will be doing
then my worksets
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Old 09-08-2012, 11:43 PM   #7
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Mine is pretty simple.

Pre-Workout: Jump Rope (Get the blood flowing)

Then I always do 1 warm-up set, 10 reps with a empty barbell.

Follwed by 2 lighter sets and then my working sets.
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Old 09-09-2012, 12:45 AM   #8
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My warmup sets follow a pattern close to this:

Bar x 10-15 reps
35% of 1RM x 10 reps
45% of 1RM x 5 reps
55% of 1RM x 3 reps
65% of 1RM x 1 rep
75% of 1RM x 1 rep
85% of 1RM x 1 rep

If you are working around 65% for the day, you simply stop after the 55%.
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Old 09-09-2012, 06:34 AM   #9
bamazav
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I noticed very little static stretching, rolling, or even cardio in the lists so far. Seem jumping rope is a favorite and then into light lifts.
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(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 05-14-2013, 02:25 PM   #10
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I have a hot shower, then I just start lifting. I do lots of reps at first and then crank up the weight.
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