On monday me and my friend are going to try to break our records on bench press, what is the best way to prepare for it after warm-up? is it starting bench light weight 10times than 8..6..4..2..and MAX or just go for couple sets on your 50%max ?
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12-28-2012, 05:57 AM #1
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12-28-2012, 06:39 AM #2
- Join Date: Jul 2011
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 2,776
- Rep Power: 2276
http://www.t-nation.com/free_online_...st_performance
Warm-up Like Dave Tate and Bench More Weight
If you think Dave Tate just gets under the bar and lifts, you're sadly mistaken. A stickler for perfect technique, Tate knows how to truly prepare for a PR. You don't.
"Show me a guy who wants to bench 300 pounds for a new PR, and I'll show you a guy who's warming-up like an idiot," says Tate.
The Idiot Warm-up
135 x 12
185 x 10
225 x 5
275 x 3
300 x 0
"That's 5650 pound of volume before testing your max," says Tate. "Plus you only did 28 ****ing reps."
The Tate Warm-up
4 x 5 with the bar
2 x 3 with 95 pounds
135 x 3
165 x 3
195 x 3
225 x 3
255 x 1
280 x 1
300 x 1 awesome ****ing rep.
"This way you're doing 3910 pounds of volume but with 40 total reps," explains Tate. "It's 31 percent less volume but 42 percentmore repetitions; it's more warm-up but less fatigue."
According to Tate, the smart lifter primes technique, activates the nervous and muscular systems, and gets the job done.
The stupid lifter gets pinned.Squat: 202.5kg | 446lbs
Bench: 125kg | 275lbs
Deadlift: 235kg | 518lbs
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12-28-2012, 07:33 AM #3
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12-28-2012, 08:52 AM #4
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12-28-2012, 09:18 AM #5
Everyone's different. I personally like to get my joints nice and warm. I think in the long run your joints and muscles will thank you for it. It's also a technical lift so I feel it's good to get in those extra sets to fine tune the movement and prep yourself mentally.
Here's what my last max attempt looked like, previous best was 315
45x20
95x10
135x10
195x5
245x1
285x1
325x1
335x1
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12-28-2012, 09:28 AM #6
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12-28-2012, 11:11 AM #7
- Join Date: Jul 2009
- Location: Illinois, United States
- Age: 35
- Posts: 4,674
- Rep Power: 20344
For a meet day, I'll go:
Bar x however many I feel like, 10ish
135x5ish
185x5ish
225x3ish
275-295ish x 2-3
315-335ish x 1
365-375x1
Open 405-420
Depends on how I'm feeling that day. I usually don't set up with my full arch until the 275ish rep. Takes a few sets of just sort of arching to get to where I can do my full set up.Best Sanctioned Lifts (USPA/USAPL):
683w/452/507
Best Gym Lifts:
675w/477.5/495
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12-28-2012, 11:17 AM #8
- Join Date: May 2010
- Location: West Palm Beach, Florida, United States
- Age: 30
- Posts: 7,820
- Rep Power: 54788
i used to do
bar 5
50% at 10 reps
65% at 5 reps
75% at 3 reps
85% at 1 rep
then max
now to just go by feelSteam/Origin id: Fivefootkillerz RSN: Hi cookie
(Current/goals)
Squat-565/585 Deadlift-625/675 Bench- 385/405
Bw- 270 Bf- 33 7/3/15
BW 241 ~curent
1ST misc weekly lifting challenge Winner- https://www.youtube.com/watch?v=uI5SaxkCMeA
565 squat!~
https://www.youtube.com/watch?v=EQEqrwl0KRQ
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12-28-2012, 11:44 AM #9
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12-28-2012, 12:07 PM #10
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12-28-2012, 12:26 PM #11
I think a proper warm up before you touch a bar helps a lot more. Get a nice sweat going before you start benching to get your cns fixing and do as little reps as possible working up to your max. There are a lot of decent dynamic warm ups you can go through to help loosen you up and get a sweat going.
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12-28-2012, 05:50 PM #12It'd be like staying fat while running marathons because it's more impressive to finish a marathon when you're overweight. It might be impressive in the short run, but in the long run it just doesn't make any sense. ~breathinglife
Raw competition lifts ....................Equipped
Squat 661
Bench 490...........................................666.9
Dead 585
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12-28-2012, 05:58 PM #13
I will literally take 20 minutes to do soft tissue, mobility, blood flow, and explosive work work before I even touch an unloaded bar. One of the best things you can do to ensure longevity in a sport with more wash-up injured meatheads than actual competetors is get on or develop a structured/specialized warm up protocol.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-28-2012, 07:33 PM #14
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12-28-2012, 07:38 PM #15
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12-28-2012, 08:18 PM #16
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12-28-2012, 11:50 PM #17
i always warm up with 60kgs for about 5 repsx2 sets, getting my form right, then at 15kgs and just do 2 reps at 75kg 2 reps at 90kgs then just singles, i do this with my squat aswell, never missed any lift in competition after 3 full meets now, and my max feels like i have another 5-10kgs in me. Good warmup really important in a meet.
Athletics > Aesthetics
I guess its time to start training again.
- No longer in a long term relationship crew because sloots gun sloot.
- Finishing a degree at age 30 crew
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12-29-2012, 12:35 AM #18
- Join Date: Oct 2012
- Location: Queensland, Australia
- Age: 42
- Posts: 541
- Rep Power: 5542
This is so true. I spend probably 5 minutes just on my rotator cuffs alone, then at least another 5-10 minutes stretching. I'll always warm up with a set at 60kg's first then jump up in 20's till i'm getting up near 75% where i'll go back to 1 rep and jump in 5-10kg increments. Touch wood, I've never had even a slight injury from Benching and I put it down to doing the correct warm ups.
227.5kg(502lb) Bench - http://www.youtube.com/watch?v=zSng_nGiKw4
2015 Goals - 750kg/1650lb Total...done......new goal 800kg/1763lb
Lifting Vids - http://www.youtube.com/user/dillguth/
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12-29-2012, 03:11 AM #19
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
Here is an article that I wrote "So You Want To Hit a PR?" which details how to warm up for a 1RM: http://mutaffis.wordpress.com/articles/
This is an excerpt from the article:
Warm-up
Immediately prior to the PR attempt, a proper warm-up is crucial. Care must be taken to gradually warm-up the musculature and then move on to heavier loads which will do the same for the CNS. The use of relatively heavy loads during this process must be tempered with the fact that one does not wish to fatigue the body such that the PR attempt is compromised, rather a gradual increase in loads used which both stimulate and do not overly fatigue is ideal. Isolation movements can also be incorporated to prime specific muscles which are to be used in a compound exercise PR attempt. The following sample warm-up is based upon a PR attempt of 300 lbs in the bench press:
Generalized Warm-up:
5 minutes walking on elliptical trainer at low resistance.
Light Stretching & Dynamic Warm-Up:
2-3 minutes of upper body stretches, arm swings, shoulder mobility, etc.
Isolated warm-up for involved muscle groups:
Pushups – Body weight x 2 sets of 10 reps
Triceps Pushdown – 50 lbs x 15 reps
Movement Specific Warm-up & Work Sets: (using Bench Press as an example)
Empty Bar (45 lbs) x 10 x 2 sets
95 lbs x 10
135 lbs x 7
185 lbs x 5
225 lbs x 2
255 lbs x 2 **
275 lbs x 1
300 lbs x 1- PR!
Attempt 305-315 lbs assuming clean lift @ 300 lbs.
**This is the first “work set” where you should add chalk, put on wrist wraps, flip hat backwards, or do whatever else you plan to do on your max attempt.Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
Website | www.mutaffis.com
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