I did my second FL-1B workout last night, and this time I could finish it. Last time my lack of a workout shake really took a toll, and I could do essentially none of the last superset. I appreciate the suggestions I received here to look at my nutrition and try a shake.
So now that I have nutrition, I notice that my limiting factor now seems to 'full-body-out-of-breath-ness' during and following the Bulgarian split squat in the second superset. I had to ratchet down the weight on the Bulgarian split squat from holding a 10# plate in each hand for the first set, to a 5# plate in each hand for the second set, to bodyweight for the third set.
By the third superset, I am spending my rest periods lying on the floor (do people really do these workouts in public gyms?) though by the end of third superset, I have more or less recovered from the acute out-of-breath-ness of the Bulgarian split squats, and feel like I am once again doing a human workout.
Is there any way to address this limiting out-of-breath-ness? It affects the rest of my workout. I'm thinking maybe some remedial HIIT or something, or perhaps I just need to suck it up (so to speak) and trust that the workout will work itself out.
My goal yesterday was just to finish the entire w/o, which I did. Next time though, the rest periods get reduced. I am a little concerned since I fudged the rest period 15-20 seconds already thoroughout the last 2/3 of yesterday's workout.
I agree that I think it would be tough to do in a gym. Someone might even call the paramedics if they saw you laying on the ground! But maybe the motivation of being around others pumps up the NROL gym goers.
Anyways I wouldn't worry too much about the rest periods. I am no expert but to me, 10-15 seconds isn't going to make that much of a difference if you are sucking in air so much that you aren't able to give the next superset a decent attempt. You may want to extend your FL1 workouts once each for A & B. I'm not sure what the exact rest periods are but for instance you would do Workouts A & B 3 times each at 75 second rest, then 3 times each at 60, then 3 times each at 45. This will extend FL1 a few more weeks, but it will help you get more conditioned to contend with FL2 and so on.
I started out hating those things, but now i love them, they're good to win a couple bucks or a drink, just bet a guy he can't do two set's of fifteen, just body wt, without falling over halfway through the second set. cause that's what i did when i started them, the first two times, i pulled my bench over by a wall so i could steady myself. and i coudn't lay or sit, because i cramped up right after i finished, i had to keep walking. or i got a charlie horse. but i pushed through them, and now i do them holding a 25 pound plate in each hand and it still beats the crap out of me, but i feel good after it's all said and done, because these workouts should leave you feeling pretty exhausted.
so if body wt is a little too much at this time, stand near a wall, and that helps to give you a litle extra support, until you get the hang of them. my first three sets, i did against a wall until i could do the number of reps without faltering, then i went to body wt for a set, and then added 10 pounds every workout, until now, i'm up to 50 pounds.
I think it's just such an abnormal movement, that you hve to get the feel down first, and then it really takes off, at least for me it did.
I'm with ya. The B workout of FL1 kicked my butt more than the A workout. I didn't hold dumbbells until my last three workouts. More than once, the BSS left me unable to complete more than one set of the RDL's and swiss-ball rolls at the end.
__________________
Hal Johnson Dispatches from the Away-Dad Nation
"Gosh I've had a wonderful life. I just wish I would have realized it sooner." Spotted on a t-shirt
Cumin, this is certainly a very tough workout, but you're already improving! As you know, your limiting factor is simple conditioning. Your HIIT workouts (or Metabolic Overdrive, whatever you're calling them) will assist with overall conditioning as will just continuing to do these fat loss workouts. Conditioning will improve with continued activity. Just keep on keeping on. You're doing great.
I just did FLI-A and am cursing Alwyn between gasps of breath. If B is as brutal as you guys make it sound maybe I should call my paramedic friend and tell him to be on stand-by on Wednesday.
__________________ Beginning is Easy - Continuing is Hard
猿も木から落ちる Even monkeys fall from trees
- Japanese Proverb
I just did FLI-A and am cursing Alwyn between gasps of breath. If B is as brutal as you guys make it sound maybe I should call my paramedic friend and tell him to be on stand-by on Wednesday.
Call him and ask him to come do the workout with you.
Make sure he drives his truck just in case you need the equipment. :p
Just did FL1-A for the second time. Searching for air the whole time. Looked like I just finished running a marathon. All the guys in the gym gave me funny looks then went back to their curls.
To anyone able to do the Afterburn after these lifts...you are the Man/Woman. RESPECT.
FL-1 has gotten easier for me; there is hope. I have a new respect for conditioning now, and am starting to do afterburn-HIIT work on my off days.
I am bummed though that last night I was setting down the bar on rep 7 of the second set of deadlifts, and YOWCH!!
I aborted the workout and am 85% better today.
Somebody posted (somewhere) that this lifting stuff had a lot in common with meditation. I used to do some pretty serious sitting and other attention practices, and as a new lifter I am coming to agree with the comparison. On my deadlift yesterday, my attention wavered for just a second as I was setting down the bar. I will certainly be more careful next time.
Somebody posted (somewhere) that this lifting stuff had a lot in common with meditation. I used to do some pretty serious sitting and other attention practices, and as a new lifter I am coming to agree with the comparison. On my deadlift yesterday, my attention wavered for just a second as I was setting down the bar. I will certainly be more careful next time.
I read that recently too. (Where did we read that?)
I agree with and have experienced that concept too. You have to have focus throughout your set. It only takes one second of loss of focus and your body can give somewhere. Lifting is as much mental as it is physical. The best workouts are the ones where you get into a zone and time is gone before you know it. The workout becomes a flow experience. Those are the best.
Personally, I have found that if I do some intervals the day after one of the FL1 workouts, it helps tremendously. I didn't do intervals the day after a workout and was very sore all weekend.
I do Afterburn the day after the lifts too. I don't know if it helps me as much. A lot of the times I have to take a second off day (another Afterburn session) before I can lift again.
Going down to 12 reps helps a lot, though. Maybe I can go back to three days a week soon.
sucking air in FL-1
But maybe the motivation of being around others pumps up the NROL gym goers.
Linear Mode
