Charles Poliquin Warm-up Before Strength Training

Sunday, December 4, 2016

Example for 5x5 squat session with 225 lbs.

Stretch calves for 8 sec then contract for 2 seconds. Do the same for hamstrings and quads. – PNF stretch

Warm-Up

4 reps with the bar only

3 reps with 60% of working weight (225 x .6 = 135)

2 reps with 75%

1 rep with 85%

1 rep with 90%

1 rep with 95%

5x5 with 100%

Optional: Do 1 rep with 110% as last warm-up then drop back to 100% for the workout.

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— Charles R Poliquin (@StrengthSensei) December 4, 2016

Source:

http://fourhourworkweek.com/2015/07/21/charles-poliquin/

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