Having done the same exercises for much of my pre-NROL workouts, it was a bit of a shock to my ego to drop the weight and concentrate on form instead, so I know what you're going through. However, since you are going to be documenting all your workouts and can build from one to the next, and since your body will adapt, you can get back up into the higher weights quicker than you might imagine.
It was hard for me to get into the different tempos, since I've been a pretty slow lifter from the beginning, but the different tempos did keep me off guard, and did help me build up a new lifting skillset, which was nice.
Regarding weights, I normally go pretty light when starting a new set of exercises, sometimes as much as half as I expect to be able to lift for my first set, and then just pile on the plates in subsequent sets until it starts to feel right again. It's not terribly efficient, but having injured myself a couple of times over bad form, I'm cautious about doing full-weight sets in a new exercise right away.
From that point forward, I load up on whatever weight I can lift for the full number of repetitions. If that means lowering the weight a little for my subsequent sets, I'll do that. Conversely, if it's obvious I'm too light, I'll add weight. So the short answer is that I'll adjust the weight from set to set if appropriate, so I can reach the recommended reps.
I'm trying to stay as close to the book as possible for now. I know how I prefer to lift, and I know my own habits, but I wanted to get away from that and challenge my preferences.
I'm also limited on time, and I found I can do MOST of the NROL workouts in about 45-60 minutes (not including warm up). Sometimes I have to do the abdominal exercises later or on a rest day, but it can be a quick workout if I'm disciplined.
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Originally Posted by WhoDeyDave82
Do people actually follow the tempo assigned, Normal being 311, or do you go for a more natural lifting tempo, which, for me, tends to be more like 201. If I tried to follow the 311 I am quite sure my lifts would go down by 10-20 pounds at least. An additional question, is it possible to do a 311 tempo on dead lifts? to me, a three second eccentric phase seems dangerous (versus controlled lowering).
Another question is regarding wegiht selection. Do most people select weights that are close their maximum and drop weight to allow them to complete all the reps and sets, for instance, I would do Incline DB bench with 80 pounds for 10 reps, drop to 75 then maybe get 75x8 on the last set. Or do people select a weight they know they can get for all the reps then go up from there? i.e. start with 70x10 go up to 75x10 then maybe get 80x8 or so.
Sorry for the long post but I appreciate any feedback on what people have had success with.
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