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Howard Wilcox 11-16-2006 03:09 PM

Hello folks,

I did 5x5 on back squats yesterday and I noticed that the last two sets felt "easier" or at least smoother than the first two. Why would this be the case?

My current guess is that my warmup was insufficient.

1:00 bike
1x15 OHS with PVC
1x10 SQ with 135lbs
1x5 SQ with 185

then 5x5 with 225lbs.

The other possibility is that I get more grooved as I do more reps...which might also mean more warmup??

What do y'all think?



John Seiler 11-16-2006 03:32 PM

I agree that your warmup was insufficient. That warmup's barely getting the oil out of the pan.

Eric Cimrhanzel 11-16-2006 03:54 PM

How close is 225lbs to your 5 Rep Max? How long were your rest periods? Also, how often do you Back Squat in general?

Likely it was a combination of both an insufficient warmup and Greasing The Groove for the lift throughout.

Howard Wilcox 11-16-2006 04:40 PM

John, that made me laugh.

Eric (and others),
I have no idea. I started a couple months ago with 20rep squats (aka super squat program) and began around 115 or so. I added weight every workout for about a month. Then after a brief rest I switched to a 5x5 format and in a few weeks have finally reached 225. It is definitely feeling heavy now. I also suspect form is becoming more critical and the warmup also. I guess I was taking Rippetoe's warning too far (don't burn up all your energy on the warmup).

I'm probably reaching the end of 5x5 (at least where it combines with other stuff). It had been:
workout1: squat, bench, pullup (all 5x5)
workout2: deadlift, overhead press, pullup (all 5x5)
This was repeated every week, other days had more crossfit oriented stuff.

I'm not sure what I want to try now, perhaps straight WOD or perhaps EDT (combining two lifts each time, possibly).

Regardless, what would be a more appropriate warmup do you think?


Howard Wilcox 11-16-2006 04:41 PM

Oh, rest periods were in the 3min range I would guess. I wasn't too strict about it. I'd let the breathing settle down, walk around a bit, drink another set.


Greg Hamilton 11-16-2006 04:49 PM

i'd suggest doing the entire cfwu with sampson stretches, ohs, situps, back extensions, pullups, and dips, 2 or 3 sets of each. warmup your ENTIRE BODY, and then warmup with the specific exercise you're about to perform with heavier weight.

john's 'oil out of the pan' comment is funny, but also a good analogy. when i was younger i rarely worried about warming up and don't remember ever feeling like it made much of a difference. now in my 40's, it's an absolute must. maybe i wouldn't have some of the knee and shoulder pains i have now if i had warmed up properly in the past.

Mike ODonnell 11-16-2006 06:20 PM

your CNS woke up and worked better.

Howard Wilcox 11-16-2006 06:46 PM

You mean I can't train like I'm 17 any more?? Criminy. :biggrin:

That's the conclusion I was coming to, thanks for confirming. The popping sounds in the joints were another clue.

As an aside, I've witnessed the other extreme recently. I enrolled my girls in gymnastics. In an hour class, they spent 15min warming up. There is no way I can be convinced that a 3yr old needs to sit on the ground and twist her ankle around and other such stuff...for 15mins.

Thanks folks...


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