A few months ago, Eric and Joe admonished me on my pathetic and poor warm-up ritual for Deadlifts. In the course of these months, I've changed my warm-ups COMPLETELY and while I cannot pull a "See this little change added 50000000000000000000 lbs to my lifts" I would like to say that in terms of my preparedness: it has improved immensely.
The table below shows the evolution of my warm-ups. Assume I am trying to attempt a 515 Deadlift.
|Old Warm-up||New Warm-up|
|135 x 5||45 x 5|
|245 x 4||45 x 5|
|295 x 5||135 x 3|
|345 x 3||135 x 3|
|385 x 3||205 x 3|
|415 x 2||245 x 3|
|475 x 1||285 x 3|
|500 x 1||325 x 3|
|515 x 1||365 x 1|
|-||365 x 1|
|-||395 x 2|
|-||425 x 1|
|-||445 x 1 (Optional)|
|-||485 x 1|
|-||515 x 1|
This is all after doing our mobility drills, etc…
I just wanted to share that I've been doing better warm-ups on not just Deadlifts but even Pull-ups, Front Squats, etc. Every lift where I see fit, I do a few warm-up sets.
I think it's made a good improvement in performance contrary to the initial reaction one might have of "omg this is gonna suck my energy levels dry".
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."