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Ya I think the narrower the better... but not narrower than shoulder width.

Ok, I'll stick to what I was doing before (JUST wider than shoulder width, index finger on the inside ring)..

Feb 9/09

weight: 227

10 min. w/u run.

SQUAT

95x5x2
200x5x2

BENCH PRESS

95x5x2
160x5x3

%$#@! Had to get a spot again for my last 2 reps..

I'll have to break it down to 140 again and start over, I guess.. :(

CHIN UPS

10, 5, 5

FACE PULLS

"11"x5x3
"10"x5x1

FRONT AND SIDE PLANKS

1 min, 30 sec, 30 sec.

2-1-09 you did 145X5X3
2-2-09 you did 150X5X3
2-7-09 you did 160X5X3
2-9-09 you did 140X5X3 with a different grip
2-11-09 you did 160X5X3

So...you should be increasing 5lbs each week. You skipped 155lbs. Then you did a variation of what you had been doing, and then did a weight that you had already done. If the 95X5X2 was all you did to warm up/acclimate yourself to your working sets, then I'm not at all surprised that you missed reps. You haven't even been increasing the weights each week by 5 lbs...it seems more like every training session and sometimes you go up by 10lbs. You missed those weights today because you didn't warm up properly, and also because you're not following your program.

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More warm-up sets with lighter weights? Please elaborate..

PS dates are wrong..

Look at the dates I provide for the workouts, not the day they're written..

I try to work out every second day.. Most I'll ever miss is 2 days in a row..

no, you need more warm up sets with weight that gets closer to your work set weights. at your current level of strength, jumping from 95 to 200 lbs in the squat is a BIG jump in my opinion. same with the bench. personally i see no reason to do 2 warm up sets with the same weight either, but that's just my way of doing things. if i was gonna squat 200lbs this is what i'd do:

b/w x 10 reps

empty bar x 10

95lbs x 5

135 x 5

170 x 5

then hit the working set weights.

also, am i reading this right, it looks like you're benching sometimes 3 workouts in a row???

you need to slow down on the weight increases too. the last time you tried 160lbs on the bench you needed a spotter so what made you think you could jump back to it in a week and not need a spotter again? being in a hurry only ends up setting you back in the long run (and puts you at further risk of injury). i'd bet 99% of the people here have been guilty of doing that so dont feel bad but nip it in the bud now or you could end up spinning your wheels for months.

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Thanks for the input, Riddick..

I'm TRYING to stick to a "Starting Strength" regimen..

ie. up the weight by 5lbs EVERY workout..

And from what I read in the Rippentoe book and from comments here, your w/u sets shouldn't be anywhere near what your working sets are.. That's why they're so low..

But yeah, I'll try to start a little lighter, go a little heavier, and do one more that's heavier, still..

It's just that my chest (more accurately, my shoulders) gets tired quick, so I try to get to my working sets asap..

As for benching 3 WO in a row.. I just get pissed when I can't do a weight increase (can't do my last reps cleanly), and I want to get back on the horse asap..

But yeah, I should start alternating with mil. presses again..

i would even go more warmup sets...but drop the volume.

bar x 5
85 x 4
120 x 3
150 x 2
170 x 1
190 x 1
200 x 5

it's good to get your body used to a weight close to your working weight...jumping 105 pounds is going to be a shock to your body. and end with non-optimal performance

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and if you're trying to follow the program to a T.....its one day on...one day off...one day on....one day off...one day on...two days off.

2 comments

1)F Rippetoe. If his 'scheme' is not working for you, then modify it or get something else going that actually has you moving weights instead of smashing your head against a wall.

2)The whole point of the warmup is to get everything nice and warmed up, lubricate the joints, etc.

BUT a big aspect of the warmup is ACCLIMATION.

Going from 95lbs to 200lbs is like jumping into a pool that is ice cold (or at least that is the analogy I have in my head right now). You don't want to do that lol, it sucks.

You want to get your body ready for what's to come and you want to introduce it to that environment of a 200lb barbell, hence the terminology, and 95lbs is far from it.

Your warmup sets can take you up as high as 190lbs and be benficial to your workout.

There is a warmup sticky on the site. It has a proper warmup and should help you out quite a bit.

EDIT: Damn you, Pity. You even had the warmup ending at 190lbs! That pool analogy cost me priceless seconds

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"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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