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Once you warm up for squats you should be good. I tend to be cautious and at least do a little something since I feel that my lower body is going to be getting most of the blood on squats....but I don't really do a warm-up, I just do something very light and quick like flyes to get things lubricated. I'm not saying this is even necessary.

You most definitely do not need to warmup for deads after all that. What you did for bench basically "counted". As far as your squat warm-up look at the warm-up routine I gave you before.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

^^ aye aye captain...

before i even begin writing up on my last workout, i thought it might be beneficial to report some changes...

1.) my weigths are wrong.... i need to ADD 10 kgs to all lifts....

2.) i have incorporated the OVT arms workout which i will begin as of tomorrow...

now, i thought i should compare the weights i lifted AT THE START of the program to MY NEW PRs

Old Lifts:
Bench 1x2 = 90 kgs
Squat 1x1 = 100 kgs
Deadlift 1x1 = 130 kgs
Military Press 1x3 = 60 kgs

New PRs:
Bench 3x5 = 75 kgs
Squat 3x5 = 115 kgs
Deadlift 1x5 = 130 kgs
Military Press 3x5 = 65 kgs

thats all i have to say..

sorry for the inaccurate weights.... i forgot to add the weight of the bar... yes, oddly, my bar weighs 10 kgs....

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Day 36 of Mark Rippetoe's 3x5 Training
7th April 2006
Friday
Workout B

The Core Workout:

Barbell Back A2G Squats (Pyramding the weights) [1x5] = 110 kgs, 115 kgs, 125 kgs (PR!!)

Military Press Press [3x5] = 50 kgs

JS Rows [3x5] = 85 kgs (PR!!)


Barbell Back A2G Squats
i decided to pyramid the weights for today's workout.... and yes, i am THRILLED with the new PR

Military Press
wasnt feeling too right, so did a light workout... but gave HEAVY emphasis on negatives.....

JS Rows
so now i'm rowing more than my bodyweight ....

Supplemetary Lifts:

None

Overall Impression:

BEAUTIFUL workout..... ... VERY happy indeed....

and tomorrow i do the Special OVT Arms Workout.... lets see how that goes....

today is the special OVT arms day...

i was hunting around, referring to my OVT cycle and decided on an Arms workout for today:

A1: Barbell Curls 5x5 @ 201 Tempo
A2: Dumbbell Curls 5x5 @ 601 Tempo

B1: Alternate Arm Hammer Curls 5x5 @ 201 Tempo
B2: Reverse Grip Barbell Curls 5x5 @ 601 Tempo

C1: Weighted Dips 5x5 @ 201 Tempo
C2: Decline Triceps Extension 5x5 @ 601 Tempo

D1: Single Arm Cable Push Down Normal Grip 5x5 @ 201 Tempo
D2: Single Arm Cable Push Down Reverse Grip 5x5 @ 601 Tempo

see you in a couple of hours....

Day 37 of Mark Rippetoe's 3x5 Training
8th April 2006
Saturday
Special OVT Arms Workout


A1.) Barbell Curls [5x5] = 30 kgs
A2.) Alternate Arm Dumbbell Curls [5x5] = 12 kgs in each hand

B1.) Hammer Curls [5x5] = 14 kgs in each hand
B2.) Reverse Grip Barbell Curls [5x5] = 20 kgs

C1.) Parallel Bar Dips [5x5] = BW
C2.) Decline Single Arm Triceps Extensions [5x5] = 12 kgs

D1.) Single Arm Pulley Push Down [5x5] = 10 kgs
D2.) Single Arm Reverse Grip Pulley Push Down [5x5] = 7.5 kgs


Overall Impression:

feels good to do arms after SUCH a long time....

Day 39 of Mark Rippetoe's 3x5 Training
10th April 2006
Monday
Workout A

The Core Workout:

Barbell Back A2G Squats [3x5] = 115 kgs

Bench Press [4x5] = 70 kgs

Deadlifts [1x5] = 135 kgs (PR!!)


Barbell Back A2G Squats
decent... almost to failure.....

Bench Press
felt light .. did 4 sets instead of 3 so as to build some strength....

Deadlifts
amazing.... put the bar down "dead" on the floor on every rep.... but, it would have been imposible for me to do a 6th rep.... 5th was a killer mentally and physically...

Supplemetary Lifts:

None

Overall Impression:

i'm happy.....

ok... i think this post is a must...

i've put my heart and soul into this program....

infact, doing deads today, i actually thought the vein in my head would pop....

but, its time i analyse my progress....lets take it lift by lift:

Bench Press
well, i think i'm moving up the ladder again... definitely gonna stick to increasing the weights...

Squat
i'm very happy, but its time i jump a few steps down the ladder and begin again... next workout, i'm gonna take 90 or 100 kgs...

Deadlifts
great.... i could not have imagined it to be any better... but like the squat, its time to reduce the weights and start the ball rolling again... i'll start from 100 or 110 kgs kgs next time...

so now you guys know the plan... to be honest, i was planning on dumping this program this week and starting a 3x Mat OT modified plan, but i remmebered something which a very wise man named Eric told me: "Success is about an upward trend over time, not necassarily shattering records in one routine.".... and it finally hit me.... i'm not gonna shift from this program till i've drained every ounce of what it has to offer.... i think some would refer to this as me maturing a little bit

thanks eric...

That's great Anuj and you're welcome.

On the squats and deads, don't forget the option of going to a 3x3 or even 5x3. This will allow you to use more weight for a while and then you can go back to the 3x5. It should be easier then to move the weitght upwards again.

As far as which one to use, a 3x3, 5x3, or even split the difference with 4x3, I would tend to go with the 5x3 because I figure the added volume along with the ability to lift heavier will transfer better when you go back to the 3x5. But this is not based on any particular "wisdom" on my part and it probably just a hare-brained theory. Any option should serve you well and all are better than dropping the weight, imo.