RobRegish wrote:
A. Correct. You should work up to your target weight, peforming 1-3 reps with that weight prior to pushing it for all you're worth in the 8-10 rep range. This varies for people depending upon strength level. My typical warmup look like this (all for 1-2 reps):
225
250
270
290
310
320
335
Work set - depending upon rep range I'll add another warm up or 2.
A. Likely yes. suggest doing them in sequence with the bench just like you would the work sets.
A. Simply rest as long as it takes to walk to the bench, grab the dumbell and perform. If that's 30 sec it's 30 sec. If it's a bit less/more don't worry too much.
A. Varies depending upon strength levels. I try to mimic what I illustrated on legs. The stronger you are, the longer it takes.
A. Not really. It does take some practice. Let your warmups guide you. You seem to be pretty well versed in the game so it shouldn't take much. The warmups and how much gas you have after rep 1 or 2 will tell you all you need to know!
A. Again, not really. It doesn't need to be that exact. Provided you're going to failure and are CLOSE to the specified rep range is all that's important.
A. Understand, totally. Don't be too concerned if you over or undershoot. The strength levels come back and RAPIDLY due to the rapid influx of nutrients, water, increased rest and lag time/adaptation period you're now giving your body.
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Ok check me here if im following you properly according to your reply above..
I will start by doing warm up for bench and pullovers togther. e.g 1 set bench 1 set pullovers 30 secs rest 1 set benc 1 set pullovers and then so on as much as needed. Is this right.
I will be working in 2-3 reps this will help me save my strength for my 1 main sets on benc and pullovers. So I will be doing something like this below.
Warmup sets for bench and pullovers
set1 bench 20kg bar 3 reps
pullovers 10kg dumbell 3 reps
set2 bench 40kg 3 reps
pullovers 14kg dumbell 3 reps
set3 bench 60kg 3 reps
pullovers 18kg dumbell 3 reps
set4 bench 80kg 3 reps
pullovers 22kg dumbell 3 reps
set5 bench 90kg 3 reps
pullovers 24kg dumbell 3 reps
then MAIN WORKING SETS 8-10 REPS AS LISTED
Bench 100kg 8-10 reps or near 8 reps feeling fully fatigued
pullovers 26kg dumbells 8-10 reps or near 8 feeling fully fatigued.
The above is just a example depending how stromng or weak i may feel weight in kg my be upped or reduced.
Also you said about 30 seconds rst between warm up sets, Or How much rest would you say?
How does the above look Now..
Id the above layout is correct or perfect then the same layout would be used for squats.
Should I be making a note of how m,uch weight im using for each warm up set and main set. as all 5 workouts ask you to repeat the same exrcises bench and squats but in lower or higher reps?
