Warming Up for a Pb Attempt Tips

• Pick 4 – 6 warm up sets and ensure the weight jumps between sets remains constant or decreases in size as the sets progress. Usually more sets for heavier weights (eg squat or deadlift) and less sets for lighter weights (eg bench press).
• Choose a final warm up weight that is around 90% of your PB attempt. Don’t pick a weight too close to your PB attempt as it will unnecessarily fatigue you. A final warm up weight of 10-20kg less for squats & deadlifts and 5-10kg less for bench press is a good starting point.
• Keep warm up reps low with no more than 3-5 reps during the first few sets then drop to singles to prepare yourself for the PB attempt single.
• Give yourself enough time between sets for strength to recover. 3-5mins should be sufficient.
• Perform a stretch/mobility routine before beginning your warm up sets if required.
• Getting in the right mindset is important and Bulk Nutrients Pre Workout 101 or Cognitone can help give you that mental edge when attempting a new PB.
• Finally, find what works for you! Everybody warms up differently so it’s important to find the right combo of sets, reps & rest to have you primed for your PB attempt.

• 60kg x 5
• 100kg x 3
• 140kg x 1
• 160kg x 1
• 180kg x 1
• 200kg attempt

• 20kg x 5
• 30kg x 3
• 40kg x 1
• 45kg x 1
• 50kg attempt

Dave Napper

Dave Napper is a world record breaking personal trainer, nutritionist, powerlifter and business owner.

He is the owner-operator of Brisbane North Barbell, helping to train the next generation of powerlifters and strongmen.