I have been an avid browser of these forums for quite some time but today I make the transition to "Acitve Member." My monumental first post follows:
I conquered the break in program for the prescribed three weeks. I found out rather quickly that my overall conditioning was nowhere near what I envisioned it to be. Apparently, medium distance running, occasional helathy eating, and inconsistant weight training don't add up to La Lanne-like fitness. While I still have a ways to go, I am at least entering the on-ramp of proper conditioning.
Anyways, let me get to the point. I completed HT1 Workout A - all exercises all sets. Heavier weight selection felt right. Then came Workout B. 4 sets of 10 squats - did it with a smile. 4 sets of 10 deadlifts - did it with a dry heave (kidding) . That is where the confusion sets in. I see the remaining workout consisted of Step Ups and Bulgarian Split Squats. I have no problem with executing the movements, its how many times I execute them that I question.
I searched all over the boards for my answer and found a post that corrected which order to do them in, but not how much.
For example, these exercises are single-leg specific. So, I see the rotation working like this.
Bulgarian Split Left (Set 1)
Rest 60
Bulgarin Split Right (Set 1)
Rest 60
Step Up Left (Set 1)
Rest 60
Sterp Up Right (Set 1)
Rest 60
then repeat 3 more times for a total of 16 working sets (4 for each leg on each exercise) on 4X10 days. Am I hitting the rest parameters right?
Am I calculating all of this right? After 4 sets of squats and 4 sets of deads, my legs are already shaking. Do I still have 16 sets left to go?
BSS Left
BSS Right
Rest 60
Step-up Left
Step-up Right
Rest 60
Repeat 3 more times
I actuallly fell when stepping down from the last rep of the step-up in my first workout B. The leg just couldn't do any more. Good times. I needed more than a 60 second rest to get off the floor.
Wait until you do the 15 reps sets with only 30 second rests. Oh, big fun.
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
Seems like there are a lot of us starting HT1 right now. And we're all floored by the B workout. Literally, floored. As in on the floor, trying to get back up
I don't rest in between legs on the unilaterals. And I do my step-ups left, right, left, right.
Seems like there are a lot of us starting HT1 right now. And we're all floored by the B workout. Literally, floored. As in on the floor, trying to get back up
I survived it. Just keep working, it gets easier.(Easier, not easy )
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I don't rest in between legs on the unilaterals. And I do my step-ups left, right, left, right.
OldGuy listed the rest periods correctly.
MissDee, just FYI, the exercise description in the book says to do all the step-up reps with your right leg, then all the reps with your left leg, rather than alternating. I'm not sure it's THAT big a deal, but the reason for that particular instruction (IMO) is to make the step-up more hip dominant since it's paired with the quad-dominant BSS.
When you do all the step-up reps on one leg at a time, it's easier to focus on driving upward with the hip of the forward leg, pressing through the heel of that forward leg and engaging the glute. When you alternate legs it's easy to fall into a technique that allows you to drive off the trailing toe, making the exercise quad-dominant.
Just to clarify, a quad-dominant step-up is a perfectly acceptable exercise; just not what is asked for and described in NROL.
I had been wondering rather or not I should rest when just switching legs on the bss and step ups as well. I guess not.
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Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
BSS Left
BSS Right
Rest 60
Step-up Left
Step-up Right
Rest 60
Repeat 3 more times
I actuallly fell when stepping down from the last rep of the step-up in my first workout B. The leg just couldn't do any more. Good times. I needed more than a 60 second rest to get off the floor.
Wait until you do the 15 reps sets with only 30 second rests. Oh, big fun.
Thank you all for responding. Glad to hear so many people on the same HT! page.
So, let me get this straight....
If you do the following on a 4X10 scheme:
BSS Left Leg (10 reps)
BSS Right Leg (10 reps)
Rest 60
You are performing 20 reps before taking a break. In that case, do you personally perform the exercise with a barbell or dumbells? If dumbells, how does your grip hold up, especially towards the latter sets? Consider wrist straps or use a weight that your grip can sustain?
So, let me get this straight....
If you do the following on a 4X10 scheme:
BSS Left Leg (10 reps)
BSS Right Leg (10 reps)
Rest 60
You are performing 20 reps before taking a break.
Correct.
Quote:
Originally Posted by TinkoTech
In that case, do you personally perform the exercise with a barbell or dumbells? If dumbells, how does your grip hold up, especially towards the latter sets? Consider wrist straps or use a weight that your grip can sustain?
For heavier loads on step ups, I used a BB. But for the BSS's I wasn't doing that much(40lbs per hand was the most for 5 reps), so I used DBs. Try using DBs, you may be surprised at your grip strength.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
HT1 Leg Load Question.
. That is where the confusion sets in. I see the remaining workout consisted of Step Ups and Bulgarian Split Squats. I have no problem with executing the movements, its how many times I execute them that I question.
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