What do your warmup sets look like?

[IronInsanity]

Let’s say you plan on doing 5 x 5 of flat db bench with 120s. It’s your first exercise of the day.

What exactly would your warmup sets look like in terms of sets, weight and reps before you get to your working sets?

ADDED: The reason I ask is I normally just go by how I feel, but I’m interested if others do it differently. Today I did a couple sets of 8-10 with the 55s, then a couple sets of 5 with the 75s, then to working sets with the 110s and 120s. I followed up with some incline reverse grip with 75s.

 

[Littleguy]

I usually do some light pec dec work as both my shoulders have been overhauled 3-4 sets and then a couple sets of nice controlled body weight only pushups to be sure I don't fuck myself then go about 60- 70% of my working weight for 2 more sets then crank it up.
My vow is NEVER 110% again I am holding back to like 95% from now on, that last pec tear set me back just as I was plateauing nicely, by now I would REALLY be stomping ass.
I have a 4 week goal to hit now, I think I MAY make it.
I joke with my lady that AFTER my 1 hour warmup then I am ready to kick ass!
Cheers brother

 

[genetic freak]

I am like Littleguy, the press would likely not be my first exercise and would hit the pec dec first. Might even hit a couple working sets with it then move to the press. Regardless, the feeder sets for the press would be the same, as part of getting ready for the working set(s) is just getting the movement alignment/form down. I would probably hit 60's for 8-12, 80's for 3-5, 100's for 1-3 then move to the 120's. That is exactly what I do for incline dumbbell press.

 

[IronInsanity]

I usually do some light pec dec work as both my shoulders have been overhauled 3-4 sets and then a couple sets of nice controlled body weight only pushups to be sure I don't fuck myself then go about 60- 70% of my working weight for 2 more sets then crank it up.
My vow is NEVER 110% again I am holding back to like 95% from now on, that last pec tear set me back just as I was plateauing nicely, by now I would REALLY be stomping ass.
I have a 4 week goal to hit now, I think I MAY make it.
I joke with my lady that AFTER my 1 hour warmup then I am ready to kick ass!
Cheers brother

Man I keep your pec tear in mind when I pushing my maxes. That’s gotta suck to deal with. How’s the recovery?

 

[IronInsanity]

I am like Littleguy, the press would likely not be my first exercise and would hit the pec dec first. Might even hit a couple working sets with it then move to the press. Regardless, the feeder sets for the press would be the same, as part of getting ready for the working set(s) is just getting the movement alignment/form down. I would probably hit 60's for 8-12, 80's for 3-5, 100's for 1-3 then move to the 120's. That is exactly what I do for incline dumbbell press.

I really struggle with fly movements in my shoulders. That’s why I go straight to pressing.

I like your progressions though.

 

[SAD]

For anything upper body, I grab a medium band, attach it to a rack, and then I do all sorts of slightly tensioned movements, just a few inches at a time, I’m all directions eventually, from any angle that I can find that doesn’t hurt, moves somewhat naturally, and warms up the tendons and ligaments in my elbows, wrist, and shoulder. It’s hard to imagine or describe, but I’ll try to get a short vid of the type of things I’m doing first.

Then I’d hit some quick sets of 3-5 push-ups to figure out where I was still tight or sore or painful or not warmed up.

Then I’d do a set of 12-15 with the 35s/40s, just getting my groove locked in and feeling my shoulders out.

Then likely straight to the 80s for a set of 3/4, and then 100s for 3/4, then working sets at 110.

 

[Yano]

Upper body days - first up for me is competition bench with a pause on the chest.

I'm not a bodybuilder so you guys might need more to get warm than I do , not sure how that works.

So to warm up I just KISS it.
Grab a band
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10

Then to the bench - 2 sets of 5 with the empty bar see how it feels and get busy

I have been doing my 5x5's progressively from start to finish instead of working them "properly" Doing them this way saves me some wear and tear.

Previously my 5x5's were done by hitting just 2 or 3 reps up to my top set and then working 5 sets so it might look something like
135x2
185x2
225x2
245x2
265 - 5x5x5x5x5

 

[genetic freak]

I really struggle with fly movements in my shoulders. That’s why I go straight to pressing.

I like your progressions though.

Same. I will sit with my butt out as far as a can and sometimes not even sit on the pad if I can get away with standing and turn it more into a decline position and really get my chest out there to take the pressure off my shoulders.

Something else you can do to get the shoulders warmed up that takes about 5-8 minutes. I will lay with my back on the floor and start with 5 lbs dumbbells. Starting position is straight up like Frankentstein; slowly lower the dumbbells straight out to the side like a Crucifix; then straight down to your hips, keeping the weight off the floor; then raise them back up to the Frankenstein position. I will do three sets of 10 of those, working up to 15 lbs dumbbells.

 

[Littleguy]

Man I keep your pec tear in mind when I pushing my maxes. That’s gotta suck to deal with. How’s the recovery?

Actually going at least haha I have done 2 pec workouts since as I had 8 weeks of just moving lightly and working upper body with sissy girl weights just to try and maintain as much as possible.
I have ZERO pain with any pressing or fly type movements thus far, but I am approaching it with a hell of a lot of caution.
I plan on keeping the training very consistent but moderate weights only until the 1st of the year then will step it up from there.
I actually think that the NPP was sooooo amazing for my joints that I was pushing much harder than I had been since the pain was holding me back to some degree, which was my body telling me not to fuck up.
I WILL use the NPP or deca again but am as said above only cranking it up to like 95% from now on.
Cheers brother.

 

[ValeTudo8080]

its usually 5 minutes on a treadmill or walk outside and a quick series of floor stretches to align my spine and limbs.

then about 3 or 4 light sets then get right into the heavy lifting.

 

[searay]

Before I leave the house for the gym I slather heat cream on my shoulders which does get them nice and warm and draws blood to the area. I used to ride the bike for 6 min. to get my core warmed up but for some reason I stopped months ago. If my first set was going to be 120 I would start out with a 25lb db and do a set of 20. I would then swing each arm around like doing a swim stroke 20 times each said. Then a 50lb db for 15 reps and another set of swinging my arms around for 20. Then 75 for 10, wait 5-10 min and start the workout with the 120.

 

[fasttwitch]

My energy levels are such shit these days.. I start by focusing on getting the kinks out. Going through super light weight motions just to get a sense if anything is impinged. If I intend to go heavy (mostly on back and chest days) I pyramid up. Usually only doing 3 or 4 reps each set. I wait until I reach my heaviest set to go to failure. Then I push to failure for at least 4 to 8 sets, depending on the group I'm working.

Basically light weight low rep pyramiding to get things moving.