Ok, thanks guys..

I'll change it up.

I probably haven't even been doing the Rippentoe SS warm ups properly..

Just winging it..

But nobody said anything, so.. :)

priceless seconds you could have been eating peeps instead :)


dougz...i'm not sure what rippetoe warmups you are talking about. you need to be doing mobility work before your workouts. that could be holding you back as well.

They advise in the book to do warm-up sets as well..

Just nothing close to your working set weight..

Feb 12/09

10 min w/u run

SPLIT SQUAT

nwx5x1
40x5x1
60x5x1
80x5x1
100x5x3

PRESS

45x5x2
65x5x1
85x5x1
105x5x2

My shoulders gave out before I could get to 115.. :(

Just have to give it a chance, I guess..

ROW

45x5x1
95x5x1
115x5x1
135x5x1
155x5x3

HYPER EXTENSIONS

10x3

Are the first 4 sets your warmup sets?

If they are, you should re-read Pity's post.

Riddick is a good guy and all, but he posted a typical bodybuilding warmup. That's not what we're after here, its not enough acclimation and if you pick the wrong weight (too heavy) it will have a negative impact on your working sets.

Yes..

Couldn't get a 3rd working set on my press..

Tweaked my shoulder.. :(

My Achilles Heel for bench press and single arm rows, too.. :(

I took that to mean he was agreeing with Riddick, and that I should drop the low weights I've been warming up with up till now..

Or should I just have done the heavier weights for the warm-ups, just less reps (1-2)?

Can you just spell it out for me?

Look at my last work outs and tell me what my sets should look like for squat, bench, etc?

I'd really appreciate it..

i already spelled it out for you. :) read my post again. and compare it to what you did for warmups.

So just less reps..

And then another 200x5x2?

Ok, got it, thanks..

you can get close to your working weight as long as your volume is low....otherwise...you're gonna be tired :)

I was, believe me.. :(

Felt good, though, till I got to the presses..

LOL

Feb 13/09

3 mile walk with 40lbs pack.

Question:

I was looking at the DV's on my multivitamins, and it's like 500% this, 3000% that..

Why??

Doesn't all the excess water-soluble stuff get pissed away anyways?