I just started FL-1 yesterday; I happened to start with workout B instead of A. I didn't want to squat because my safety bar had not arrived.
I could not finish (or start!) the last superset of the last pair of exercises. My times between sets for the second pair of exercises was on the order of 2-4 minutes.
I began with the deadlift, doing a hair less poundage from where I left off at Break In. I did the first 3 supersets (DL and DB incline bench press) ok, with good time and good form, though the DLs left me pretty out of breath. But for the next exercise pair (split bulgarian deadlift, pulldowns) I had to seriously reduce the weight, going down to bodyweight on the split squats, and down to about half of what I had done in the pulldown during break in. Plus much longer rests.
I was pretty flagged by the time I started the third pair of exercises.
So my question is this: Even though I did the first set ok, good form, in time, should I back off on the initial DLs next time to "leave room" for the rest of the workout, or is it more important to do the DL set as hard as seems reasonable and let the rest of the workout work itself out so to speak?
I am concerned that it will take me a few workouts just to figure out how much to "lay back" on the initial work in order to be able to do the rest.
Or maybe next week I'll be able to finish the workout as is, as my body has had a taste of what it is in for.
I'm about to start FL1 myself, so I'm interested to see what others think.
My first instinct would be to load the first superset with whatever you can handle to reach the required number of reps. If that means that your second superset is less than the usual weight, then so be it.
If I went light on the first superset, then I would regret it at the end, thinking that I had gone too easy on myself.
It is seldom a bad idea to temporarily drop weight, you have the rest of your life to get in shape. Two of the speakers at the conference emphasized that training to failure is not a good thing - more accurately they redefined failure. Failure is any of the following - slowing down by 2 seconds on a lift, losing form, not able to quite complete a lift. At that point they said to stop and call it a failure. Note: this a a lifting strategy, not a moral lapse
Since you were able to finish the DL/incline bench pair, then stay with those loads and, as you put it, let the rest work itself out. If you need to drop the loads on later pairs to be able to finish, then do so. You'll get better each time you complete this workout. Your conditioning is going to improve so just keep forging ahead.
FYI, the second pair is a Bulgarian split squat/mixed-grip lat pulldown. If you were doing a Bulgarian split deadlift (that's what you wrote), which is not prescribed until H-III, then you might have an easier time of it when you do the regular BSS.
Thanks; I was hoping I would get recommendations to just work through the workout, keeping good form and good time.
On a related issue, I notice that in general, resting time is much harder for me to stay strict on than good form; maybe I need to pull back a little just as I would if my form were getting sloppy so my subsequent rest period can end appropriately.
Still, it is hard to pull back for the future; good form or bad form is happening 'right now', but my rest time happens later. Trying to predict the future in my workout ('how much should I slack back so later I will get through this?') makes me feel like I am lost.
But I will just work through and expect that the tail end of the workout will eventually fill out.
Cumin, you're talking about running out of energy for your workout. That goes beyond simply form and pace, especially since you are already taking 2-4 minute rests between superset pairings.
FLI and II are some of the most demanding workouts I've ever done, so it's important your glucose levels are ready for it.
Since carbs are what fuel your efforts, I'd still like to see what you're eating going into your workout.
Yes, I am looking at nutrition more closely thanks to this thread. Other than generally "eating clean", I hadn't paid it much mind before. I see essentially unanimous agreement that a carb-protein shake at the time of the workout, and immediately afterword, helps tremendously.
As I read more about nutrition, I wonder if I can use whey protein added to a diluted skim milk-nestle's chocalate mix as a workout drink, at least until I get a better option. My next workout is tonight, and I think I can get those ingredients by then.
Simple works best for me, but I am willing to go complicated if necessary.
Run by a convenience store or gas station on your way home and pick up a 32oz bottle of gatorade. You can use your protein powder to mix up a good pre/post workout shake with the gatorade...that is what some people do anyways.
Yes, I am looking at nutrition more closely thanks to this thread. Other than generally "eating clean", I hadn't paid it much mind before. I see essentially unanimous agreement that a carb-protein shake at the time of the workout, and immediately afterword, helps tremendously.
As I read more about nutrition, I wonder if I can use whey protein added to a diluted skim milk-nestle's chocalate mix as a workout drink, at least until I get a better option. My next workout is tonight, and I think I can get those ingredients by then.
Simple works best for me, but I am willing to go complicated if necessary.
You might be interested in and enlightened by reading these two ongoing threads from the nutrition section of this forum (not so much the original questions, but the discussions that followed):
As I read more about nutrition, I wonder if I can use whey protein added to a diluted skim milk-nestle's chocalate mix as a workout drink, at least until I get a better option. My next workout is tonight, and I think I can get those ingredients by then.
I think a 16oz glass of milk and an apple ought to do just fine. You could add some choc milk mix to the mix for a little flavoring.
Perhaps some bing cherries, what ever fruit you like.
Whey is good. I have no probs with using a protein powder. I tend to have a whey shake pre and post workout, but I use substantially more carbs in the PWO drink.
I just want to say thank you all for the suggestion to look at nutrition. I made a whey protein + carb shake and drank it during and after my workout (FL1-A). The workout was still very hard and I could not complete all the reps of all the sets, but the difficulty was clearly due to weight I decided to use.
I recovered from the workout MUCH faster, and did not scare my wife again by coming upstairs looking so pale that she was afraid my body stopped functioning.
Just so I understand, are you saying that post workout you use substantially more carb than an apple in your drink?
Thanks for the links, Lisa.
Yes, I have dextrose and maltodextrin, but once they run out, I don't think I'm restocking.
I'll use flavored yogurt (vanilla is working nice), since it has plenty of sugar, thus carbs, sweet fruits (cherries, apples, etc), milk, etc. Any thing more substantial than just sugar. However, I'll use Hershey's choco syrup or choco milk.
I used to mix my whey in choco milk. It was pretty tasty.
NOTE: This is a preW drink, fast absorbing protein and carbs that I have 30 mins prior to the workout. I also try to get a couple solid food feedings in before working out, but if I can't, I'll increase the amount of the drink.
pacing in a workout
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