Week 2 on 1RF
Juggling 1RF 1repfitness.com/aff/FitnessFor training sessions, family, cooking and work has proved to be easy, because I had planned my weekly schedule before starting. I chose a 3-day split program and placed just two training days during the work-week, the third is on the weekend.
On the weekday training days, I either have a slow-cooker going all day so that supper is ready when I am; or I have an oven-dish made on the weekend that I pop in the oven to reheat while I train. On te days I don’t train, a piece of chicken or fish takes less time on the grill than it takes me to prepare the salad I eat with it!
Lunch at work is left-over supper from the previous day. Breakfast I prepare while our evening coffee and supper clean-up is done, and the snack meals are mostly cold (shakes, hard-boiled eggs, yoghurt, other protein, fruit) needing only to be portioned into containers.
Cats, dogs and fish are fed on time and get their attention too, and we attend the weekly family suppers on Friday night seeing everyone then. Pay-week is out bi-monthly treat at an as healthy as possible restaurant on one of the weekend days.
Of course, this is just logistics and planning, but without making a plan, you plan to fail. I would not even be training if the workouts weren’t programmed and planned into my week!
1repfitness.com/aff/FitnessFor
As it is, I train day 1 on Sunday morning an hour or so after breakfast and on Tuesday and Thursday between getting home from work and having supper. This Thursday I even had to split the workout in two to fit in a dental appointment at 5 pm!
If week one was intense, week two added a few more percentages of intensity; changing rep-ranges, adding sets, adding to the cardio time … I’m not getting as sore as last week, but I didn’t expect to. I have added to the weight load where that was appropriate, adjusted other loads a tad down where I found I’d gone too heavy for the full exercise last week; and overall had a great week – again!
I learned a valuable lesson on Sunday when I almost pulled a muscle. Feeling what was happening, I stopped my movement before any serious harm was done, but had to skip the lunges after that. The reason was … not enough warm-up and pre-stretching! I am not making that mistake again!
1RF 1repfitness.com/aff/FitnessFor workouts are tough, but safe as long as you do the prescribed warm-ups and stretches ahead of the training! On a “soft” program you can get away with skipping the warm-up, on others a few warm-up sets will do; but with the intensity of 1RF working with 65 – 85% of you 1 Rep Max, you need to warm up properly! Whether you want to use 65, 75 or 85% of your 1RM depends on the end results you are after; for my present goals I’m working with 65-75%.
The nutrition part of 1repfitness.com/aff/FitnessFor 1RF, as I just choose one of the 5 propositions per meal and prepare that for the week. I shop according to my list, portion and freeze what I’ll grill or slow-cook, prepare the oven-dish and freeze it; and take fruit, vegetables, yoghurt etc as I need them. The amounts are given through a calculating link based on my bodyweight, all I have to do is weigh a little, not really a big deal.
“Verdict” after two weeks: I’m still enjoying it with as much enthusiasm as the first day, and I have a feeling it’ll intensify next week – even more!
Had to drop one workout this week though, you do not train with high fever! Back on track for week three! 1repfitness.com/aff/FitnessFor