Warming up for a Heavy Bench Session.......

[nzmusclemonster]

Been trying to put some weight on my bench press lately....

My last session was like this:

60 x 20

80 x 15

100 x 10

120 x 8

140 x 4

Pretty sure I'm doing too many reps in the warm up, but its a fine line between being not warmed up enough and warming up too much.

What sort of warm up do the powerlifters out there recommend?

[samoan_muscle]

I usuall warm-up something like this:

30 x 60kg

20 x 100kg

10 x 140kg

8 x 160kg

6 x 180kg

2 x 200kg

30+ x 100kg

Thats what a typical bench press session looks like for me...I always find 1-2 reps of any weight never warms me up - usually just sets me up for an injury.

[samoan_muscle]

BTW...you still coming up here to collect your hiding this weekend??

[Varven]

I bench like a 5yo girl but from watch OB and a few other PL'ers journals I would have thought youd have:

possibly some shoulder/rotator warm up followed by:

Bench 60kg 1x10

80 1x8

90 1x8

100 1x6

110 1x6

120 1x6

130 1x

140 1x

There was a good article somewhere on warming up for the bench, Ill see if I can dig it out.

But the sum and substance of it was there is more importance in progressing the weights gradually with a few reps at each then large number of reps in teh begining and then large jumps in the weights.

[Old Bull]

Usually get our guys to do 5s then when five is difficult do 3s and to jump up 10% of their 1RM. This ratio is for all 3 Lifts.

20 x 5

40 x 5

60 x 5

80 x 5 15kgs jumps from here on

95 x 5

110 x 5

125 x 5

140 x 3 Then jump maybe 10kg,7.5 or 5 depending how you feel

150 x 2-3

You did 57 reps @ 5 Sets the above is 43 reps @ 9 Sets. Unless you are like SM and doing 200s then 20kgs is a big jump in the Bench Press for under 200.

Try it see what happens, you tired your self out at 100 and 140 = 30 Reps.

OB

[BANNER]

BTW...you still coming up here to collect your hiding this weekend??

There was no :pfft: after that statement so I am glad Im not the one collecting :shifty:

[soundsgood]

Excuse my naivety but is building up your weights through a pyramid the best way to go to increase your strength?

My Bench press goes

15 x 60 (warmup)

12 x 100

then 3 sets of 8 x 125

on the last set I go as many as I can to fully fatigue myself, including half reps with a spotter until Id rather take a bullet than do one more bench :pray:

Ive been adding an extra 2.5kg every week (2 upper body sessions per week) and my bench has improved solidly but is pyramid lifting the better way to go?

[2guns]

20 x 60kg

15 x 100kg

then straight into the low rep heavy ones if im training like that, that is enough to warm up for me personally

[Laver]

1RM is 90kg,

12 * 40kg

10 * 40kg

6 * 50kg

3 * 60kg

1 * 70kg

Then into whatever heavy sets I wanna do; usually 3 sets of 4 * 80Kg.

This has worked well for me.

[nzmusclemonster]

Usually get our guys to do 5s then when five is difficult do 3s and to jump up 10% of their 1RM. This ratio is for all 3 Lifts.

20 x 5

40 x 5

60 x 5

80 x 5 15kgs jumps from here on

95 x 5

110 x 5

125 x 5

140 x 3 Then jump maybe 10kg,7.5 or 5 depending how you feel

150 x 2-3

You did 57 reps @ 5 Sets the above is 43 reps @ 9 Sets. Unless you are like SM and doing 200s then 20kgs is a big jump in the Bench Press for under 200.

Try it see what happens, you tired your self out at 100 and 140 = 30 Reps.

OB

Makes a lot of sence.... do you get your guys to do any flyes or stretching exercises before hitting the bench?

[nzmusclemonster]

BTW...you still coming up here to collect your hiding this weekend??

Still going up..... Going to the Warriors on Friday, then seeing Wellington take the sheild on Saturday...

You going to be out and about, or standing in front of a door?

[SoaringSwine]

BTW...you still coming up here to collect your hiding this weekend??

Still going up..... Going to the Warriors on Friday, then seeing Wellington take the sheild on Saturday...

You going to be out and about, or standing in front of a door?

If I didn't have things I had to go to I'd be doing that same trip. Awesome weekend for sport.

[soundsgood]

Still going up..... Going to the Warriors on Friday,

Mean, one of the lucky few to score tickets huh. How stupid would you feel if you were one of the ones that lined up at 4:30am and missed out :doh:

[Old Bull]

Makes a lot of sence.... do you get your guys to do any flyes or stretching exercises before hitting the bench?

NZMM

Some rotator work, light tris push downs, then 4-5 sets DB Bench or Inclines. If you or they are use to stretching then do it if not do what you normally do, but only do Dynamic/Ballistic Stretching not Static.

Go The Warriors \:D/

[Melbournian]

Excuse my naivety but is building up your weights through a pyramid the best way to go to increase your strength?

Its the current scientific bodybuilding dogma man! everyone knows you have to pyramid or your INSANE..pfft

Personally Im not a fan of the big warm ups 1-2 sets of med-heavy and no more otherwise I find im pointlessly expending too much energy.

I like the analogy of bubble gum, Its tough and explosive when its cold, once its stretched and warmed up it alls loose and gooey, wait thats stretching not warm up sets.. errr

Nice work with the high reps SM, I love smashing a massive high rep set out at the end, the pump is intense. Personally high reps gives me the greatest visual size compared to heavy training.

High reps + Appetite surpressants + Gear = Yummmmmm

lol \:D/

[SamWelly]

Jesus christ your a strong f*cker Samona.

They assisted reps or all your own?

[mr natural]

as he gets heavier the reps get shorter.

[Pilsner]

Been trying to put some weight on my bench press lately....

My last session was like this:

60 x 20

80 x 15

100 x 10

120 x 8

140 x 4

Pretty sure I'm doing too many reps in the warm up, but its a fine line between being not warmed up enough and warming up too much.

What sort of warm up do the powerlifters out there recommend?

From a powerlifters perspective if it is a warmup - far too many reps if you main focus is maximusing the weight or reps at your top weight. If my top set was 140 I might do 2 sets of 5 at 60, 1 set of 5 at 80, 4 at 100kg and 2 at 120kg. If I don't feel physically warmed up here I would either do some more work that old bull discussed above (i.e. not benching) or do more sets at the 60kg or 80 kg weight range.

Though some powerlifting routines such as Shieko's routines would have you doing more volume than this on certain days. That is because the warms ups are not so much warmups but constitute work sets and the aim of the routine is total volume lifted in itself and not the weight of any one top set. Here is a Sheiko routine on one day where a pyramid is sued.

2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)

[samoan_muscle]

Jesus christ your a strong f*cker Samona.

They assisted reps or all your own?

Depends what you mean by assisted :wink: if ya know what I mean...

Theyre all my own...always have a spotter to watch on the 180 and 200 though...

[mr natural]

by 200kg ROM is 2 inches lol

[2guns]

mr natural is the definition of 2 inches....

[mr natural]

lol and your the defination of a limp dick

[Laver]

So it's safe to say you both have problems in that regard!

[2guns]

na im dbol-ed up again now lol

how bout u foxy?

[2guns]

na im allgood, when u have been on the gear it is normal to experience it sumtimes when u have come off.

im dbol-ed up to the max again now lol so i think ud have more of a prob than me laver.

as for foxy brown OH MEAN mr natural im not too sure, maybe u could ask his mate sponge :pfft: