Quote:
Originally Posted by T.T
ok guys I've been stuck on the same weight for squats for the longest time. I don't fuckin understand why my legs are so weak/get tired so fast after 1 set of 5 after warming up.
I've been stuck at 235lbs for the last iono 3 months?
I workout MWF and alternate upper1 lower1 upper2 lower2 on those days. 1st lower is squat day, 2nd lower day is deadlift day so it alternates. So if I do squats on a Monday, my next squat day would be next week Wednesday.
Anyway I would warm up , do a few sets of 10 @ 95lbs, 135lbs, then 1 set of 6 at 185, 205
then my working set is 235. where I try to go for 3x5 or 4x5.
After the first set, my legs just feel weak and I unable to do the entire 5 for my subsequent sets.
Some days I CAN, then next squat day i try to go up to 245, and can't do more than 1 set so I drop it back down. Next squat day i try 235 I can barely do 3x5. This repeats over and over, i would go from 235 to 245 then back to 235 and sometimes to 225, and then back up to 235.
iono wtf? anyone have tips?
maybe some 1mr is in order?? this is so frustrating because this weight is actually pretty weak.
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There is a lot of factors that can play. ie. how much sleep u had or how much you ate.
IMO there is no point in doing a lot of reps in warm up. Warm up is to bring your body temperature up and loosen the body, not to fatigue it. With that said you're trying to allow the body the accumulate and adjust to the weight during your weighted warms ups. There really is no point in performing sets of 10 on your warm up sets, aside from bar only. You are doing nothing, but fatiguing yourself and once you finally get to your working sets, you're out of gas.
Ask your self this, are you going to see more benefits by doing 5-7 warm up sets of 6-10 reps THEN FINALLY moving on to your working sets where you only left 60% gas left in your tank - OR would doing sets of 3reps then moving to your working sets (of course making jumps on weight by how YOUR body adjusts) where you most likely have 90-100% because your body is still relatively fresh.
If I was to warm up with your weight scheme - bar x 10 95 x 5 135 x 3 185 x 3 215 x 1 - working set 235 x 3 x 5
Always plan what your target working set weight is for that gym session and plan out how your going to warm up prior otherwise you're just running around clueless and wasting unnecessary energy just warming up.