seanuz

05-09-2009, 12:28 PM

Ive looked at IA's thread on proper warmups, and with a little help from mathematical proportions, heres what I am planning to do for warmups. Note that Im not sure AT ALL if taking the proportions from his model warmups are correct or not, its just the best way i found to adjust accordingly to my weight.

http://www.ironaddicts.com/forums/showthread.php?t=3404&highlight=warmup

Bench

bar x 6 .42 (these are the proportions i used)

55 x 5 .56 (for bench, squat, and pull downs)

65 x 3 .70

75 x 1 .80

85 x 1 .90

95 x 5 workset. 2 sets

Squat

bar x 6

60 x 5

75 x 3

85 x 1

95 x 1

105 x 5 workset. 2 sets

Deads

couldnt find a model warm up in IA's thread. I need a warmup for these.

Pulldowns (I cut down on the warmup on these just because...)

60 x 6

100 x 3

126 x 1

140 x 5 workset. 2-3 sets

The worksets are from my first week. This coming monday is my second week, and i hope my gain is decent, so the warmup is what i shouldve done had I found IA's article.

I dont suggest you use the proportions (since I dont know if thats how adjusting the weight should be), but if you want to, heres how to do 'em.

You take the weight of your workset (for example, squatting mine is 105) and multiply it by the decimals in red. Note that the porportions i found are for bench, squat and pull down only.

105 X .42

105 X .56

105 X .70

105 X .80

105 X .90

Whatever you get, match the repitions to the ones suggested by IA, and there you go!

http://www.ironaddicts.com/forums/showthread.php?t=3404&highlight=warmup

Bench

bar x 6 .42 (these are the proportions i used)

55 x 5 .56 (for bench, squat, and pull downs)

65 x 3 .70

75 x 1 .80

85 x 1 .90

95 x 5 workset. 2 sets

Squat

bar x 6

60 x 5

75 x 3

85 x 1

95 x 1

105 x 5 workset. 2 sets

Deads

couldnt find a model warm up in IA's thread. I need a warmup for these.

Pulldowns (I cut down on the warmup on these just because...)

60 x 6

100 x 3

126 x 1

140 x 5 workset. 2-3 sets

The worksets are from my first week. This coming monday is my second week, and i hope my gain is decent, so the warmup is what i shouldve done had I found IA's article.

I dont suggest you use the proportions (since I dont know if thats how adjusting the weight should be), but if you want to, heres how to do 'em.

You take the weight of your workset (for example, squatting mine is 105) and multiply it by the decimals in red. Note that the porportions i found are for bench, squat and pull down only.

105 X .42

105 X .56

105 X .70

105 X .80

105 X .90

Whatever you get, match the repitions to the ones suggested by IA, and there you go!