Foundation One / Week 9 / Hit A Wall

Hi All,

 

Just hit a wall on week 9.  From one week to the next I'm now no longer able to complete sets of my weaker movements without a 2 minute rest in between.  It would seem that endurance is a huge challenge for me at this point in the 48 second hold or 12 rep spectrum.   Rather demoralizing as I was moving forward very nicely.   

If I understand correctly I just keep hammering away at this week until my rest between strength exercises drops to only the time required to complete the mobility work with the exception of introducing a deload week at the specified interval?  

 

Thanks for any and all feedback.

 

 

 

What week did u start at.

What movements are u talking about.

Thanks for the response.

 

Started all exercises on week one and was progressing nicely.   The ones below are from one week to the next no longer possible as required.  Considering it's that many of them I'm thinking of just rolling the whole thing back by a few weeks and possibly switching to 3 days a week since adaptation seems to be taking longer.   

 

FL/PE1

sPL/PE1

RC/PE1

SL/PE1

If you're having trouble with 4x48s, there are a couple of options, assuming that you've completed 5x36s with perfect form. Everyone hits road blocks. The important thing is to look at this as an opportunity to get stronger - you've exposed a weakness, and with hard work you can turn it into a strength. There are a few ways you might approach this:

 

1. Give yourself an intermediate minicyle. Something like this:

4x40

4x44

4x48

4x24 (deload)

 

2. Start at 4x48s with 2m rest between sets; gradually decrease the rest until there's only the mobility [i.e. what you said in your post] 

 

3. Do 5x36 steady-state for one or two minicycles; until it no longer feels difficult. Still deload on the 4th week though. 

Thanks for the tips.  Will try that out and see what happens.