-
It's not a normal session and I felt alright so I'm happy with did mostly deads as it's one exercise I don't get confused about left and right or this leg here or that arm and that weight over there or this one up down left right two more sets of five no four how many arrgh.
I don't think I've ever started on bodyweight, always with some weight, but not 90-odd kg.
I don't think I could bench 65% of my BW at all let alone for a warmup :S I've never done any big bench lifts though, just lots of reps with small weights.
What do you mean a 'double'?
hippy-
Double is a set of 2 reps. Well, i've been doing this for ages. Once your PBs go up, your starting weights go up too if that makes sense?
As my PB is over double bodyweight, a too light warmup is a waste of my time and doesn't actually get my nervous system ready for work. With bench my PB just 15% over bodyweight so starting at bodyweight is a bit much...
If your bench is weak, work on heavy rows (seated row, t-bar row) as well, and the usual dumbbell presses etc. A spotter definitely helps with the bench!
As a cyclists you don't need it, but a bit of upper body work can't hurt unless your arms getting huge in no time :)
JWestland
Congrats on the PB!
An hour of deadlifts, way to get injured really as the small muscles tire more easily... not an issue maybe if it's very light, but once you go towards true PBS, I may just wear and tear you [shit ex-powerlifters say]
Warmups on empty bar are a waste of time imho, you need to feel the weight a little bit. In my case, I start with around bodyweight on deadlift, and 65% on bench/squat.
Then the jumps depend on what you try to do. For 5X5 you don't jump as much, as your last set weight is lower.
It's about 110 KG on deadlift for me, so say 60-80-90-100-110
For a double where I end at 140, it's more like 60-80-100-120-140