Warming up Before Max Bench Press?

[johil d'o]

How do you properly warm up before a max bench press? Obviously you don't want to do so much lifting in advance that you deplete your power before your max attempt.

 

[joe broadway]

last time i over did my warm up before i maxed. i was going for 315 1 rep. i did the bar 10 times, then 135 5 times. rest for 30 sec, 225 3 times fast. 30 sec, 275 once, easily. then i fucking did 275 again about a minute later and it felt heavier so i was a little down, then i barely missed 315 a couple minutes later. so i am saying dont do too much before hand, or dont over warm up

 

[gruesome]

http://www.elitefts.com/documents/max_effort_waves.htm

 

[RedNeckJiuJitsu]

Bump for newbies wondering about going for 1rms.

 

[ronin0352]

not a very good bump as the link appears to be invalid now

 

[MatterOverMind]

Nice bump.

That link doesn't work, so there's not a whole lot of info here worth bumping.

edit: Damn you, Ronin!

 

[joshetc]

Bump for newbies wondering about going for 1rms.

lol did you get hacked? theres no info in this thread. The only potentially good link is dead =D

lolz at matteroverMOM being super fast as always

edit: WTF double pwnt!! jeez ronin

 

[MatterOverMind]

^lulz

 

[ronin0352]

This one might not be the same article, but looks similar
Warming Up to PRs

 

[RedNeckJiuJitsu]

I didn't actually check the link TBH. I really just felt like necromancing an ancient thread.

 

[ronin0352]

another
Making the Max Effort Easy By Jim Wendler For EliteFTS

 

[SteveQ]

hahaha - JL, post of the year

 

[joshetc]

I didn't actually check the link TBH. I really just felt like necromancing an ancient thread.

Actually how did you even find this thread? It has to be the most absolute useless thread ever posted in S&P. There is literally no content in the first few posts due to the only insightful link being down.

 

[RedNeckJiuJitsu]

Actually how did you even find this thread? It has to be the most absolute useless thread ever posted in S&P. There is literally no content in the first few posts due to the only insightful link being down.

I just clicked "last" on the thread topic page links and looked through a few fairly quickly.

 

[plugchop]

I appreciate the bump and the new links, so...

 

[PowerHungry]

The original link says

Bulgarian Method

This is a three week phase designed for those who have a tremendous work capacity. This is NOT for beginners! For those that do this cycle, you should have at least 8 weeks of prep work that includes conditioning and progressively training your body for a large amount of volume and intensity. The same exercise is to be used for three weeks, the last week being a deload week. After doing the one exercise, not much is to be done for the workout. This is because of the tremendous load; you will be physically and mentally exhausted.

A good way to prepare for this cycle is to perform the first 7 sets (from 50% to 100%) and then dropping down to 90% for 1 set. After that set, stop the workout; the next week add in one more set at or above 90%. Deload the following week and begin the training cycle listed below. I would not recommend doing this style of training for very long as it can be very difficult on the body and mind.

Week I
# 1x5 @ 50%
# 1x3 @ 60%
# 1x2 @ 70%
# 1x1 @ 80%
# 1x1 @ 90%
# 1x1 @ 95%
# 1x1 @ 100%
# 1x1 @ 90%
# 1x1@ 95%
# 1x1 @ 100+% (try to beat old record)

Week II - same as week one (same exercise/set and rep scheme)

Week III - This is a deload week (use same exercise)
# 1x5 @ 50%
# 1x3 @ 60%
# 1x2 @ 70%
# 1x1 @ 80%

Notes:
# Same exercise to be used for all three weeks.
# For advanced lifters and those that have great work capacities.
# Must prepare for this wave; don

 

[MatterOverMind]

^ tl/dr

 

[Gierrod]

I appreciate the bump and the new links, so...

/Thread. lulz

 

[msh2]

From Andy Boltons website:

How to warm up and prime the Central Nervous System to lift massive weights

I see lots of athletes and bodybuilders go into the gym, put 100kg/225lbs on the bar and start benching straight away. This is a recipe for less than optimal performance and injury. Here's a better way to warm up for the Bench Press for an athlete with a 1RM of 150kg who wants to do 3 sets with 85% of his 1RM for 4 to 5 reps:

Eliptical/Treadmill: 3 to 5 minutes (walking pace)
Foam roll
Static stretches for Hip Flexors, followed by activation and mobility movements (Glute Bridges, Arm Circles etc)
Bar x 10 x 2
40kg x 5 x 2
60kg x 5 x 2
80kg x 5
100kg x 3
115kg x 1
127.5kg x 5 (85%)
127.5kg x 4 (85%)
127.5kg x 4 (85%)

Give this a try the next time your in the gym and see how much better you feel and perform!