I know this is a bit of a repetitive inquiry, but I’m wondering if I’m doing too many squat warmups. Age 48, ht 6'4", weight 278, carnivore, goddam sexual tyrannosaurus:
No jogging, biking, foam rolling or pre-workout jelquing
I’m doing a modified Texas method, 3 days per week, so this was my most recent volume day (i.e. Monday) training session. As I look at it, it seems like a lot.
If I was going to squat 425 x 3 x 3, my warmups would be:
By poundage, that’s 6,060 lbs in warmups v. 1,960 in warmups. Do you think that’s my problem? I’m just doing too much? Because its 10 sets v 7 sets, also. Am I needlessly tiring myself out? Because I "FEEL" pretty good when it comes time to my work sets. Are my feelings misleading me? This is about how I’ve warmed up ever since my Novice linear progression, hence the 65 and 95 pound weights in the beginning.
If you have a problem, that's probably what it is.
I notice your example uses exactly 4 sets between EB and Working set, with a weight curve that starts steep then shallows slightly (+90, +90, +70, +40). Which is what I think is explicitly recommended in the Blue Book. Or else PP. Hell I'm re-reading chapters so often right now I don't know what's where. Anyway, I've wondered as my LP gets into later stages:
Is that 4-set paradigm intended to be irrespective of how high you're going? If your intention was to squat 605x3x3 on the top end, would you still find only four loaded warmups, with a similar loading curve?
Once you get your squat to 600, you'll have developed a preference. Just don't do too many sets.
I know you teach the thumbless grip with the wrists at a neutral angle, but if an individual is capable of wrapping the thumb under the bar and squatting comfortably, should they do so?
Do you know why I teach the thumbless grip?
To minimize pressure on the wrist joint and forearm, yes? I only ask because it seems many lifters can squat great poundage with the thumb under without issue. Then again that might come down to individual flexibility or just genetic structure I suppose.
And the elbow. So, proceed as you wish. You want me to change my recommendation based on what many lifters seem to be able to do?
Sounds like if your wrists hurt, you are bearing weight with your wrists, which also necessarily transmits that down to the elbows – even if your elbows do not yet hurt. Sounds like a recipe for trouble.
I used to get elbow pain even with proper hand position. I read a few other old posts here that reported the same thing, all curiously right about the time we got to ~225 in our linear progression. Mine got better when I tightened up my back more, creating a more proper "shelf" for the weight. At lower weight, I could just throw the bar back there and concentrate on other things. I now have to be more deliberate to keep my upper back tight, and everything is fine.
Maybe this has something to do with the reason for my recommendation.
Don't Bail On Your Squats - How to set the bar on the pins if you get stuck –Mark Rippetoe
Why We Train the Power Clean –Mark Rippetoe
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