Originally Posted by
Phil Meggers
He is on to something here, and although it may not be particularly scientific, it does have some bearing on people's training. We've seen it plenty of times with our lifters, and I've certainly seen it in myself as well. Sometimes it can be the difference between the first rep of a set and the rest of the reps (i.e., the first rep is rough, and the rest of the reps clean up nicely), and sometimes, as you - adauria - mentioned, it can be the difference between the first set and the rest of the sets (i.e., the first set is rough, and the other sets clean up nicely).
Lifters can sometimes have a tendency to treat the first rep/set as a "getting to know you" rep/set. Perhaps you're unsure of how it's going to go, perhaps you're feeling things out a bit technique-wise, etc., but by the time the second rep/set rolls around, you're more confident/aggressive/angry - whatever the case, you've decided to "dominate the bar" (in the wise words of Dr. Sullivan), and you simply do exactly that.
At our gym, I've sometimes referred to this "getting to know you" rep/set as a "confidence" rep/set since the mere completion of it sometimes can give you the confidence to improve on the rest of the reps/sets. However, a "confidence" rep/set is not a positive thing - we need to dominate the bar from the beginning, not by the time we get to the end. Easier said than done, of course, but that is the goal nonetheless. For some perspective, it is worth noting that at a powerlifting, strengthlifting, or weightlifting meet, you only get that first rep each time you're up. Try to keep that in mind the next time you step up to the bar, and tell yourself to "dominate the bar."
I thought your warm-ups were chosen pretty well, but I would also recommend that you follow Adam Skillin and Darkroman's advice about hitting a single at about 205. For what it's worth, below is the warm-up we generally recommend at Testify:
Bar x 5 x 2 (usually 45 lbs but perhaps a lighter bar if appropriate), more empty bar sets if needed to get warm
40% x 5
60% x 3
80% x 2
90% x 1
Then the work sets. Around the low-mid 300s, this needs some modifications, but it works pretty well until then, and by the time a lifter makes it to the low-mid 300s, he will probably have a good idea of how modify it or will know someone worth asking. Full disclosure - we stole this from Beau at Westminster Strength & Conditioning - an excellent SS Gym (I think we modified it a bit - perhaps it was the addition of the 90% single, but I don't remember).
At any rate, and if I recall correctly, the warm-up above would give you pretty much what you did with the addition of the 205 single.
Happy training.