Just uploading my old typical warmup for a heavy single at 405 lbs. Anything 405 and up counts as heavy.
I don't warm up this way anymore, but this is what I used to do most of my life when working up to a heavy single. These days, I do more reps at lower weight, and focus more on bar speed.
I can get from out of shape to being able to do 405 lbs fairly quickly. Getting from 405 to 495 took me about a year the 1st time in my early 20s, but about 4 years the most recent time. Humans age. Work and life come first. Happens.
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