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i was thinking about that last night when i was training, maybe adding one more set of 2 or 3 in their myself, closer to the working set weight and see the diff if any. it occured to me that might be holding back my bench press in particular (in addition to all my other probs with that lift, lol). always more shit to learn, that's why here is the place to hang yer hat!

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Feb 14/09

10 min w/u run.

SQUAT

bar (45)x5x1
95x5x1
115x5x1
135x4x1
155x3x1
175x2x1
195x5x3

BENCH PRESS

bar (45) x10x1
95x7x1 (bar + 25x2)
115x6x1 (bar + 25x2 + 10x2)
135x5x1 (bar + 25x2 + 10x4)
155x4x1 (bar + 25x2 + 10x6)
175x2x1 (bar + 25x2 + 10x8)
195x5x2 (bar + 25x2 + 10x8 + 5x2)
195x4x1 (bar + 25x2 + 10x4 + 5x2)

Missed my last rep.. No need for spotter, though..

......... wtf?!

I think I've been forgetting to factor in the weight of the bar up till now (again)..

So I made it to 150 (+ BAR) this time.. 155 or bust!

CHIN UPS

10, 5, 5

HANGING CHAIR RAISES

10x3


No takers on the multi-vitamin question?

it is my understanding that the USRDA is an "average" set up for "average" activity in "average" people, lol!

we, as weight trainers are asking our bodies to give a lot more than average and so those numbers really dont mean a whole lot.

Yeah, I suppose..

But 10x the daily requirement (in some cases more)??!

LOL

I wish I had the box, but looks like Supplements Canada doesn't carry that SSI or whatever it's called anymore..

You are consistently making the same fundamental mistake when it comes to bench press.

when i'm working up to something that is going to be sets of 5 reps...the last time i do 5 reps for a warmup is when i'm at half the working weight.

so if i'm looking at 200 x 5 for a lift. during warmups 100 x 5 will be my last set of warmups at 5 reps. then start dropping down....

120 x 4...140 x 3...160 x 1...180 x 1...190 x 1.

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This would be my warmup for a 200x5 bench:

Barx5x2
65x3x2 (Empty bar + 10lbs/side)
95x3
115x3
135x3
155x1
175x1
185x1 (I may not do this set, depends on 175 and how I gauge my "preparedness")
195x1

I'm not saying Pity's is wrong or mine is right. We both end up in the same spot. Its all dependant on how you handle it and what you need.

__________________
"Pain don't hurt" - Dalton

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

"Damn that's shit heavy" - Wolf


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Doug I can't even believe you said "nobody said anything". People said and said and said about warmups from the time you got on this site. You really can't expect people to continual monitor your every move and then continually give the same advice over and over again hoping you'll eventually take it.

It's up to you not them.

Sometimes I wonder if these online journals are just a crutch.

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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.

Whoa, Eric, call off the dogs, man.. :(

If you want to take it as a dig, or a cop out, that's on me, and it's a shame..

All that was meant was that, as far as my memory went, till now, nobody had really stuck it to me for my shitty warm-ups..

I did just go back and peruse the thread and around page 12 I DID find this from Pity:

So mea culpa, mea maxima culpa..

If you have the patience to go through it and dig up more, I'll eat MORE crow..

But in 36 pages that's all I could find concerning warm-up weight and reps..

Nobody had been taking me to task, really, as I am still pretty weak, and was still getting results..

Now I've hit a wall, and finally I can hear the exasperation!

Yeah, I meat to take a print-out of pity's post.. Forgot.. :(

I'll get it next time, honest..


Feb 16/09

10 min w/u run

DEADLIFTS

nwx5x2
135x5x2
185x5x2

$#@! Forgot my camera..

These felt pretty good.. I think I may be onto something re: butt position.. I'll confirm with you guys next time I can get a tape of it..

I definitely feel I could lift heavier, but until I get my form down this is as high as I'll go..

SPLIT SQUATS

nwx5x1
40x5x1
60x4x1
70x3x1
80x2x1
90x1x1
110x5x3

PUSH UPS

26, 10, 10

Time to get these back into the rotation again..

FACE PULLS

"11"x10x3

The mistake has nothing to do with Pity's post (not that I can see anyway)...

You're continually trying to lift a weight that you can't lift. If you're struggling to complete the reps then dial the weight back until you CAN complete the reps.

You build from there.

Starting off too heavy and expecting progression is not going to amount to much of anything except form breakdown.

The faster you try to load that bar the more frustration you're going to run into.


I'm not Eric so I can't speak on his behalf but, warmups have been a big topic for debate around here. If it wasn't mentioned in your journal then it was mentioned somewhere else or its in someone else's journal. Whether its your intention or not, it seems like you're not doing as much leg work as everyone else is willing to do. THAT can be very frustrating, especially when so many people are coming to aide your problems.