Bacchus1979 wrote:
I thought that might be the problem as well (even though it doesn't totally make sense since I did 190 5x5 across without too much difuculty.) So I did adjust my warmup - first two times I did 5x135, 5x155, 5x175,5x185 for my 4 warm-up sets, last time I tweaked that to 8x115, 5x135, 5x155, 5x175 - figurrethat should have been enough to solve it if that was the problem - but still couldnt complete the final 5 at 195.
The thing with the "work up" technique is that you do spend a bit of energy working your way up to the weights. You get lots of sub-maximal volume before you get to the higher weights.
Based on doing it myself, my only recommendations would be:
- rest more. Doing 5 x 45# and 5 x 95# without any break is fine, it's light. But then start slowing down a little. Take 2-3+ minutes between your "warmup sets" as you get close to your goal for the day.
- vary the reps every week. If you do a 5-RM this week, do a 3-RM the week after and a 2-RM or 1-RM the week after that. In any case start with a few 5-rep sets light, then down to 3 (for the 3RM) or singles (for the 1RM).
- If you're really having difficulty with the "work up" method, ditch it. Go back to doing 5 x 5 for the main lift and then do the accessory work...just don't go nuts on the sets for the stuff afterwards. 3 sets instead of 4, for example. This isn't crazy - some weeks I do Jim Wendler's 5/3/1 method for my ME lift and then do the rest of the WS4SB template.
Here are a couple recent "work up" days I had, you can see the progression. We're in the same weight range but you're stronger and doing more reps.
5/18/09
2-Board Press - 5 x 45#, 5 x 95#, 3 x 135# (no boards up to here), 3 x 165#, 1 x 175#, 1 x 185#, 2 x 5 x 155#
This day we worked full-range bench press for the first three sets, and then tapered down to singles. Followed with two sets of 5 for more volume at a weight my singles demonstrated would be reasonable. Followed this with 3 x 8 Dumbbell bench press
5/26/09
Bench Press - 5 x 45#, 5 x 95#, 5 x 135#, 5 x 155#, 3 x 165#, 2-3 minutes rest between last 3 sets
Again, worked up from 5s. I was supposed to do 5+ of 165# but I didn't manage it at all, which sucked, but there you go. Not a lot of space between my work set weights. No additional pushing work after this.
5/28/09
Box Squats - 5 x 45#, 5 x 95#, 1 x 105#, 1 x 115#, 1 x 125#, 1 x 135#, 2 x 1 x 155#, 1 x 165#, rest 2-3 minutes between sets starting at 135
This one is squatting, aiming for a heavy but not maximal single. Deliberately did lots and lots of singles for volume, technique practice, etc., even re-taking 155# again so my coach could get a good look at it.
Hope those help.