I previously posted about getting a 300 lb bench. The time is here now, and I will be back in the US and at the particular gym next Saturday, Jan 29. That is the day I have to lift the 300 lbs.
I had a heavy lift yesterday, and I will have one on Sunday, then resting (and flying to the US) until I go for it in Saturday.
My question is on the routine on lift day for making the lift itself (not the training, but the actual lift). I mean, what is the best way to warm up without getting too fatigued? I have searched the internet without too much luck.
What I have done all this month, twice a week before my regular workout, is go 245 x 5, 255 x 4, 265 x 3, 275 x 2, 285 x 1, and 290 x 1. Without a spotter, I am afraid to go over 290 as while I get 290 up smoothly and without pause, it isn't really easy.
I actually start with an empty bar, doing slow stretches and practicing form. Then I go up to 135 and do 10 or 12 reps. Then I jump up to the 245.
The 245 x 5 is actually difficult. It is a struggle. But when I jump up to 255, it is fairly easy. I take this to me that I need to warm up before reaching any degree of efficiency. On the other hand, I can feel fatigue by the time I get to 285 and 290, despite the fact that I have a good 3-4 minute rest between sets.
(I follow this with 4 sets of 225 x 8 (not usually making the full 8 on the last two sets) 4 sets of 145 X 8 tricep presses, and 4 sets of 195 x 8 declines before moving into the rest of my workout. However, what I do afterwards won't matter on next Saturday.)
What I need to do is have my muscles warmed up and ready for a max effort without become too fatigued in the process. Any advice? Any routines?
If it is a good idea to try it, I would like to try any suggested routines on Sunday as a trial run.
Thanks!
I had a heavy lift yesterday, and I will have one on Sunday, then resting (and flying to the US) until I go for it in Saturday.
My question is on the routine on lift day for making the lift itself (not the training, but the actual lift). I mean, what is the best way to warm up without getting too fatigued? I have searched the internet without too much luck.
What I have done all this month, twice a week before my regular workout, is go 245 x 5, 255 x 4, 265 x 3, 275 x 2, 285 x 1, and 290 x 1. Without a spotter, I am afraid to go over 290 as while I get 290 up smoothly and without pause, it isn't really easy.
I actually start with an empty bar, doing slow stretches and practicing form. Then I go up to 135 and do 10 or 12 reps. Then I jump up to the 245.
The 245 x 5 is actually difficult. It is a struggle. But when I jump up to 255, it is fairly easy. I take this to me that I need to warm up before reaching any degree of efficiency. On the other hand, I can feel fatigue by the time I get to 285 and 290, despite the fact that I have a good 3-4 minute rest between sets.
(I follow this with 4 sets of 225 x 8 (not usually making the full 8 on the last two sets) 4 sets of 145 X 8 tricep presses, and 4 sets of 195 x 8 declines before moving into the rest of my workout. However, what I do afterwards won't matter on next Saturday.)
What I need to do is have my muscles warmed up and ready for a max effort without become too fatigued in the process. Any advice? Any routines?
If it is a good idea to try it, I would like to try any suggested routines on Sunday as a trial run.
Thanks!
Last edited:
