Just your usual warm-up with a longer specific warm-up. It's a good idea to do a single rep for a lot of sets with an increasing percentage of your 1RM.
Can anyone advise on what they they think are good warm-up procedures for 1 rep max benching and deadlifting please?
I've heard a lot about running or cycling to warm-up, followed by stretching to save strength and fatiguing the muslce about to be worked. However, I thought this approach may neglect the joints and tendons, concerning the 'heavier-than-usual' loads they're about to lift.
Yeah. Cow made a good sticky about warming up and the example he gives just so happens to be for a 1RM lift.
6' 203lbs (12-10-12)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
More than 1rep bench or deadlift
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i see where you're coming from. What about a few minutes of light- medium intensity skipping ?? I was initially thinking a stationary bike with movable arms, but if your lift is too close to that and there was resistence on the bike .. it mightn't be so productive twd your recruitment if you fatigued beforehand... if I said that if you can get joints warmed through a good Rom you're planning to lift on and realign your posture with stretches off that before you lift.. Could you work with that?
Did you see the Arnold training clip ??.. some good rom sequencing motions ideas in that one.
Although i don't push 1rm's anymore, when i used to i would use the West side template with a little bit of a twist.
Bike for 3-5 minutes, start off easy and slow then increase the intensity so you working fairly hard for the last minute or so. This part is basically instinctual, i start off at level 1 and finish the last thirty seconds at level 10.
The specific warm up is whatever lift you are doing. For squat i'll do 135x10, then increase 20lbs or so hitting 5's till i get to ~200lbs, then i hit three's till i hit 275, then i'll hit singles until i'm at the weight that i'll be pushing for a 1rm. In total i wind up doing like 8 warm up sets before i start working.
"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate
The best way to warm up for a deadlift is to fucking deadlift. fuck
Jump rope for 20 min.
jerk off for 5 min.
smoke a cigarette
then you should be ready to hit some max weights.
With regards to a specific warmup, I usually do a couple of 5 rep sets with very light weight. After that I do triples adding about 10% of my 1RM each attempt. Once those start to require some effort (Not an all out fatiguing one or anything), then I will drop to singles and keep working up in 5-10% increments, or maybe even less.
So let's assume a 405 1RM attempt. Here is an example:
Or something along those lines.