I do hope you are resting longer than 3 minutes between your work sets, though.
hey all,
I'm only 10 days into my program, starting essentially from scratch. The weights, for me, are getting heavy and each exercise is now pretty taxing - I'm breathing hard and as I change weights between I'm taking my time and resting about 3mins between each set. I'm starting to feel more fatigued towards the end of the w'out (d'uh) but I hate not being able to put in what I think is 100% into the Deads or what will soon be the pull ups.
My BW has gone from 215 to 220lbs. I'm running an excess of calories but don't want to put on any more fat. My macros are 240g protein, 200g carbs, and about 100g of fat (this varies usually on the downside). I'm at the limit of fitting into my clothes...
Does anyone take an energy drink or coffee during or immediately before the work out? I currently take about 20g whey, 20g carbs from cereal (Cheerios) and about 3 espressos 30 mins prior to starting my squat warm-ups.
Thanks in advance.
So far: squat - started at 205 now at 255
Press - started at 95 now at 105
deadlift - started at 225 now at 265
Last edited by GOMAD; 05-26-2016 at 12:19 PM.
I do hope you are resting longer than 3 minutes between your work sets, though.
not by design. So I rest for 3mins and then get under the bar so that takes about an additional 30secs before I work again. I have seriously limited time so I try to get a complete workout done inside of an hr or 70mins max.
How often do you train? If you can do 4x/week then doing one lift per day might make more sense for you, given your time constraints.
I try to train every other day but recovery is not always there. I'm finding once every two days xooxooxoox etc is what's working best. Is there any loss in efficacy in doing one exercise per day?
I find myself consuming anything from 300-500mg (mainly through coffee and what not - I cannot recommend caffeine supplementation or energy drinks) of caffeine prior to a training session, and upon it's completion. If things go on, I have a stash of biscuits and cereal bars in my gym locker. So you aren't alone in energy crashes, but I would not recommend doing what I do, merely think of something that may work for you. Incidentally though, one thing I can recommend, and this is where my cereal bar/biscuit stash comes into the mix.
A certain recently anointed Doctor around these parts, recommended that I should aim to get 25-50g of carbs (sweets, biscuits, energy gels, etc) intra-workout if I experience energy crashes. I also believe he has recommended this course of action to others as well. So there is that, and it's coming from a medical health professional too!
The Program:
The First Three Questions, Mark RippetoeOriginally Posted by Starting Strength, Mark RippetoeIt's not the answer you want, but it's the answer you need. Rest more between sets!Originally Posted by The First Three Questions, Mark Rippetoe
As for supplements, try Scivation Xtend BCAAs.
definitely not long enough intraset rest. My minimum is 5 minutes up to 7. Ya, its a time killer but you will grind yourself into the ground and waste more time not getting anywhere at some point.
Process of elimination - diet, sleep, stress, weight jumps, recovery, intraset rest
Thank you gents. I really need to commit to this. I have to make the time and rest more. I know I could have had those two final reps if I'd rested an extra minute or two. Dammit!
Sleep is also something I've had to skimp on, on account of the kids starting to wake up at 6am now (45mins earlier than usual...) so I should hit the hay earlier it seems.
Glad to know it's variables I can and should control. Grateful for the help.