Squats: first set is always the hardest

[AK49]

In my short three months with SS, it never fails that my first work set of squats is the hardest. I know that if I make it through the first set, I can do all three. I use the warm up protocol in The Book, sometimes a little more here or there to make plate changing easier. For example, I did these over the weekend:

2x5 45
1x5 75
1x3 115
1x2 155
3x5 195 work sets

Is this normal or do I need more warm up or something?

Regards,

Male, 49, 5'8" 150lbs

[Hyperfluxe]

In my short three months with SS, it never fails that my first work set of squats is the hardest.

2nd set ALWAYS feels the best.

Always.

Why can't I hold all these feels...

[Savs]

2nd set ALWAYS feels the best.

Always.

Same for me. The second set is almost a joyous thing.

For a while, to help with the first set, I was adding a final warm-up set that was one rep at the work-sets weight + 5 lbs. The work sets then felt a little like back-off sets. Then, one day I just kept going with that last warm-up set and did 5 reps. That made me think: fuck it, no extra warm-up set at a higher weight. The sooner I get started on the work sets, the sooner they're done. And, man, does my mood change for the better when they're done.

[Karl Schudt]

It takes a while for the spunkamine to reach the spunkamine receptors.

[John Bono]

OP, one thing you might want to do is narrow the gap between weights as you reach your work set. Try something like 45-95-135-170-195, for example.

It takes a while for the spunkamine to reach the spunkamine receptors.

I thought it might be that his meanmutherickles are failing to produce enough meanmotherfuckostererone. However, I'll defer to the expert in your assessment.

[rodstewart]

For me, the first set is a scary set. On the SS/LP program, I'm either doing the first set of a new weight or doing the first set of a weight I failed at previously. Once I get that first set done, I'm pretty confident the other two are going up, making those sets feel much better.

[ecj]

Lot of good suggestions here. I like to add a final warmup rep in between the set of 2 and the worksets. I use the typical warmup calculations, then split the last increase in half and add a single. So:

45x5x2
95x5
135x3
185x2
205x1
225x5x3

Also, make sure you're doing the set of 2 and the single with your belt on. The point of the warmups is to get ready, so I like to make sure I'm feeling the form the way it'll be during the worksets.

Also, you might not be resting enough? I usually do all my warmups without any more rest than it takes the time to load the plates. Then I rest 3 minutes after the last warmup before my first work set.

[Brodie Butland]

The first or third sets have always been the hardest for me--first because it feels goddamn heavy, third because I'm goddamn exhausted. Second usually flies through and looks the best.

As others have suggested, you may want to take smaller jumps in your later warmups. My last warmup is always reasonably close to my workset (within 30 lbs), just because I've found that to work best. But I really am convinced that warmups are mostly an individual preference.

[Nate]

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[Manimal]

The first set is hard because of the adrenaline and intimidation factor, and third requires a bit of praying because of exhaustion. I usually front load my warm up sets that are for more volume and then run singles until about 90% of my working set.

For example, for todays training I did

45x8x2
135x5
185x3
245x2
295x1
330x5x3

When i did intensity at 400 or so

45x8x2
135x5
185x3
245x2
295x1
335x1
365x1