1st day...failed on some :(

christianteach

I was so excited to get to the gym and do this today but once I started the routine I ran into some problems. I couldn't do the recommended weight on some things. For instance, my 10 rep max test results for squats :frown: had me at 105 but I had to lower it to 95 and even at that I could get quite as low as I wanted. On the bench press I was able to do 2 set of 8 but the next two sets I could only do 6. On the SLDL I was supposed to do 75 lbs. and could only do 55 lbs. I'm not sure if going to Zumba last night had anything to do with it or not but I was very disappointed with myself. :frown: Is this common for a beginner or an epic failure on my part?

claston77

Did you take two full days off between your test day and today? If I recall you did like 20 squats at 65 pounds and that was only for one exercise so letting your muscles recover is important. In general I think tweaking weights the first week is pretty typical and for I me I did, going up on some weights and down on others. I think it's normal to take a couple weeks to get dialed in though.

christianteach

Did you take two full days off between your test day and today? If I recall you did like 20 squats at 65 pounds and that was only for one exercise so letting your muscles recover is important. In general I think tweaking weights the first week is pretty typical and for I me I did, going up on some weights and down on others. I think it's normal to take a couple weeks to get dialed in though.

Not 2 days off between...I did my test on Tuesday, so 1 day between and went to a Zumba class last night.

claston77

Did you take two full days off between your test day and today? If I recall you did like 20 squats at 65 pounds and that was only for one exercise so letting your muscles recover is important. In general I think tweaking weights the first week is pretty typical and for I me I did, going up on some weights and down on others. I think it's normal to take a couple weeks to get dialed in though.

Not 2 days off between...I did my test on Tuesday, so 1 day between and went to a Zumba class last night.

Yeah, you really should wait the two days imo, it's even emphasized in the FAQ:

Q: How do I select my starting weights for this routine?
A: You will use your 10 rep max for each exercise. To determine your 10 rep maxes, go to the gym one day (at least 2 days BEFORE starting the routine)....

So it might've just been training too soon. When are you working out again? You might want to just see how you feel and then reassess. If the weights are still too heavy tomorrow might want to think about lightening them even further but if you're okay it was probably just a fluke today.

Amerielle

Maybe I am misunderstanding you but the first two sets of the squats, bp and rows are warm up sets at 1/4 and 1/2 of your working set wts. It sounded like you are trying to do 4 working sets. If not, I agree...rest is really important.

Good luck! :-)

cmeiron

I agree with claston77 - you might have needed more recovery time. That said, if you need to bring the weight down on a few lifts, what's the big deal? It's far better to start off with a manageable weight that you can execute with good form. The weight will go up quickly enough as you complete more cycles, don't worry!

cmeiron

Maybe I am misunderstanding you but the first two sets of the squats, bp and rows are warm up sets at 1/4 and 1/2 of your working set wts. It sounded like you are trying to do 4 working sets.

Oh, good catch...it DOES sound like that... is this what happened, OP?

christianteach

Maybe I am misunderstanding you but the first two sets of the squats, bp and rows are warm up sets at 1/4 and 1/2 of your working set wts. It sounded like you are trying to do 4 working sets.

Oh, good catch...it DOES sound like that... is this what happened, OP?

I did the 2 warm-up sets followed by 4 sets of 8. Is that right? I wasn't able to do 25% either because the bar is more than 25% so I did 45 instead of 20 on my first warm-up for squats. Same with Bench press, I was supposed to warm-up with 20 and 40 lbs. but the bar is 45 so I just warmed up with that and did 2 sets with 45 and then tried 85 for 4 sets but could only do 8 on the first two and then I only did 6 on the last two.

christianteach

Did you take two full days off between your test day and today? If I recall you did like 20 squats at 65 pounds and that was only for one exercise so letting your muscles recover is important. In general I think tweaking weights the first week is pretty typical and for I me I did, going up on some weights and down on others. I think it's normal to take a couple weeks to get dialed in though.

Not 2 days off between...I did my test on Tuesday, so 1 day between and went to a Zumba class last night.

Yeah, you really should wait the two days imo, it's even emphasized in the FAQ:

Q: How do I select my starting weights for this routine?
A: You will use your 10 rep max for each exercise. To determine your 10 rep maxes, go to the gym one day (at least 2 days BEFORE starting the routine)....

So it might've just been training too soon. When are you working out again? You might want to just see how you feel and then reassess. If the weights are still too heavy tomorrow might want to think about lightening them even further but if you're okay it was probably just a fluke today.

I took the "at least 2 days before" I tested on Tuesday and Wed was 1 day and Thurs. was my 2nd day so I went back today. I was planning on going back on Saturday but I could wait till Sun if that would be better.

nmtGurl

My warm up sets are lighter than the bar too. So I use dumbbells (I rest them on my shoulders for squats), then use the barbell for my working sets.

paprad

I did the 2 warm-up sets followed by 4 sets of 8. Is that right? I wasn't able to do 25% either because the bar is more than 25% so I did 45 instead of 20 on my first warm-up for squats. Same with Bench press, I was supposed to warm-up with 20 and 40 lbs. but the bar is 45 so I just warmed up with that and did 2 sets with 45 and then tried 85 for 4 sets but could only do 8 on the first two and then I only did 6 on the last two.

I think you are doing too many working sets. The first 4 exercises have 4 sets each - of which 2 are warmup.
So it is Warmup (25%) - rest 30 secs - Warmup (50%) - rest 60 secs - Working Set (at 10 rep max) - rest 90 secs - Working Set (at 10 rep max)

christianteach

I did the 2 warm-up sets followed by 4 sets of 8. Is that right? I wasn't able to do 25% either because the bar is more than 25% so I did 45 instead of 20 on my first warm-up for squats. Same with Bench press, I was supposed to warm-up with 20 and 40 lbs. but the bar is 45 so I just warmed up with that and did 2 sets with 45 and then tried 85 for 4 sets but could only do 8 on the first two and then I only did 6 on the last two.

I think you are doing too many working sets. The first 4 exercises have 4 sets each - of which 2 are warmup.
So it is Warmup (25%) - rest 30 secs - Warmup (50%) - rest 60 secs - Working Set (at 10 rep max) - rest 90 secs - Working Set (at 10 rep max)

I didn't realize that. Thanks!

pandorakick

All what I would have said, is already been said by the others! :flowerforyou:

PennyHarris123

agree with the others....and don't be afraid to bring the weight down if it's still too much. You're better off getting your form right initially and then start increasing as you get used to it. That's very heavy weights you're doing already! well done you for getting started....i'm loving it...good luck:flowerforyou: