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Dude you should not be getting any kind of PUMP from a warm-up. They should not tax you. The deal is not that the warmups didn't warm you up but that they are more than necessary (weight wise). With what you are doing on squat, for instance, you may be able to put 10 lbs a session on instead of 5 because those warmups "count". They are basically a workout plus an additional three sets of 5.

IK, I like the 5,3,1 setup. It's the percentage of target weight I'm reacting too.

And I don't have any theoretical dislike for the single weight above (although it won't work for everyone). And frankly, with lower frequency it wouldn't matter as much. But on this setup a warmup like that is, in effect, increase the volume. Once you add up all the sets and the percentages you'll find a relative intensity that is quite high so the volume at that intensity will be contraindicated for Rippetoe's. It will require more resources as far as recovery and thus speed of progression and time in progress will suffer.

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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.

Yeah my warmups prior to this were very minimal...like for squats I was doing 1x5 at 135lbs and then jumping into my working weight. Same with the bench, I would do 1x10 at 135lbs then right into 250lbs...so if this new warmup routine needs tweaking I will do that, but it was in the right direction then from what I was doing.

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"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

Alright lets put our collective mass knowledge together (and when I say ours I mean yours ) and make some changes!

Yeah, the weighs used are gonna vary person to person. For *me* I tend to use along the lines of 65%, 85%, and 105% (roughly... as long as I'm making even weight jumps). But again, that's just *me* and he'll have to toy with percentages/poundages to find what's going to be the best neuromuscular rehearsal for him without getting pre-fatigue.

I just didn't like the thought of him doing maybe one warmup set with roughly 50% working poundages and then jumping into the working sets, especially with little to no dynamics done prior.

Yeah, absolutely. I see why IK prescribed the way she did. Of course, everyone's warmup is going to be a little different. What I do and what you do should not be exactly the same once you tweak and experiment.

One thing I always do is start off with five or six with the empty bar. Now for me this is like having absolutely nothing on my back as far as how it feels but basically it's a test to see that all the parts are greased properly.

But if I was going to go for 220 AND keeping in mind the kind of thing that IK is talking about I might do something like this, which won't SEEM as minimal but in reality will be much less.

Keep in mind that for a relative novice the reactions to heavy neuro muscular stimulu is different than for a more advanced lifter. What would simply create undue fatigue in a novice due to the relative immaturity of the CNS might actually make the advanced lifter "stronger" due to the more immediate fitness effects from this kind of stimulus and their ability to work more comfortably in their upper ranges of ability. With that said, a too heavy warmup, is a too heavy warmup, and everyone must find what works best for them, as IK said.

(General warmup followed by some dynamic lunge stretches)

Empty Bar X 5 x 1 or 2
110X5
130x1 or 2
165X3
180X1

from there you could try the one rep a little higher than target or go straight to work sets.

That's a nice setup Eric.

I see what you mean about increased vol with the Rippetoe's setup. I tend to think of differing programming being that I haven't worked that kind of setup in a while

Thanks guys...adjustments will be made.

Cool, IK. Since you've pm'd I hate to come in being a back seat driver

I think the problem is acclimation vs. warmup. The need to go at it with weights closer to your target is one of acclimation. For that reason if you compare what your were doing before to what you did this time; this time was better. But you don't need more than one or two reps for acclimation whereas the "warmup" portions "generally" should be kept further away.

If you find you need more "acclimations", for instance, finding the target weight 'shocks' you (which is bad psychologically AND physiologically) or for whatever reason you can simply add more one reppers with more increments. And keep in mind that for the most part all of this is about optimal vs. suboptimal rather than about right vs. wrong.

Monday 30 July

Squats
Empty Bar x 5
115x5
135x1
165x3
180x1

225 3x5

Bench
Empty Bar x 5
120x5
165x3
185x1

250 2x5
1x3

Pullups 2x5
Weighted Dips (35) 1x12
1x9

Ab work: Weighted Decline sit-ups (1x30), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

Damn today was a rough one. First I started with squadron PT which I had to do what felt like a million pushups/crunches and then a mile run. After that we played a game of basketball and by the time it was over I was pretty exhausted...so I went home and changed clothes cause I was drenched and I couldnt stop sweating! When I made it back to the gym after about 20 minutes rest I was still sweating. My workout felt pretty weak cause I felt like I was running on half a tank of gas. The squats were brutal and I barely got my last few reps of 225 up. And as you can see I didnt finish my bench at 250, but I blame the earlier cardio on ruining my strength today. I should have a much stronger workout on Wednesday because I dont have PT again till Thursday. The warmup sets felt great and I did lots of stretching prior to the workout. Im going to stick with the same weight for squats on Wednesday and Bench on Friday.

The cardio for sure made you weaker. No doubt. But no static stretching prior to your workout in general. If you were doing mobility stuff and dynamic stretching fine...but if you did static stretches that just excacerbated your weakness. Do your static stretches after the workout.

The basic exception is if you have a chronically tight muscle that is opposite (i.e. the antagonist) the muscle group you are working.