Powerbuilding Breakdowns by Josh Bryant & Adam benShea

Author:Josh Bryant & Adam benShea [Bryant, Josh & benShea, Adam]
Language: eng
Format: epub, azw3
Published: 2021-08-04T22:00:00+00:00

Here are some example warm-ups for the first movement of the day:

Squats

45 x 6 x 4 sets

95 x 5 x 2 sets

135 x 4

165 x 3

195 x 2

225 x 1

255 (Work Set)

Bench Press

45 x 6 x 4 sets

135 x 6 x 2 sets

225 x 6

275 x 2

315 x 1

350 x 1

375 (Work Set)

Deadlifts

45 x 6 x 4 sets

135 x 3 x 3 sets

225 x 2 x 2 sets

275 x 1

315 x 1

365 x 1

405 (Work Set)

After you have warmed up and executed the work sets of the core movement, you are ready to jump into the 8 x 8 accessory work. We recommend one warm-up set with a submaximal weight for each accessory movement, just to familiarize yourself with the movement pattern you will be performing.

There are more examples of warm-ups on the Jailhouse Strong YouTube Channel. Play around and find “your way” in the Sinatra tradition! And remember, as our friend and mentor the late Charles Poliquin said, if your warm-up takes longer than your workout, you are a “twatwaffle”!

Final Thoughts on the Warm-Up

Keep in mind that this warm-up is a good starting point, but you’ll need to actively form it to what works best for you and what will get you warm for the activities at hand.

While the need to warm up is validated by many scientific studies, the individual approach to the warm-up is an art. The longer you train and practice, the better artist you become.

Finally, before putting intervals into practice, we highly recommend you do the activity at a submaximal pace for a couple of test runs before going all out. An example would be if you want to perform 300-pound sled drags, do a warm-up set with 100 and 200 pounds, then you are ready to go!

Warm up to maximize results and minimize risks!

Fast/Slow Gainer Adjustments

Most people who train seriously are more to the fast gainer side. It is human nature to engage in activities toward which one has a natural propensity. Even weightlifting “hard gainers” are oftentimes really easy gainers, compared to the public at large.

If you are a hard gainer, someone who does 15 reps or more at 80 percent of your one-rep max, you can make the following adjustments:

Condense your training days to 5 or 6 days instead of a week

Decrease the rest intervals by 50 percent

Increase rep counts by 25 percent

Add an additional exercise to each workout

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