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Session

Warm-up builder

The warm-up rehearses the first exercise. It is not a second workout you do until you are tired. Enter the first weight you are counting. The builder stays under that number.
Units
Equipment

The first set you are counting, not the heaviest thing you might touch.

20 kg is a standard Olympic bar. 15 kg is a lighter bar.

Loads are rounded to 2.5 kg. Rest as long as you need to do the next set properly. The first month of this is in your first four weeks in the gym.

What the sets are for

  • About half the working weight, for more reps, finds the position.
  • About seventy percent, for a few reps, is the groove.
  • About eighty-five percent, for a couple of reps, is the last feel before the sets that count.
  • Anything that rounds up to the working weight is dropped. You do not warm up with the set you came to do.
  • A barbell warm-up will not go below the bar. If the working weight is already light, one easy set is enough.

Rest until the next warm-up set is easy. Sweat is not the goal. The first working set should look like you have done the movement already today.

If the month is new, start with your first four weeks in the gym.

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