Hi Coach, weaksauce here.
I’ve just started the Built for Battle program a week ago. I’m doing:
Trap Bar Deadlifts (3RM @ 305)
Overhead Press (3RM @ 125)
Zercher Squats (3RM @ 155)
Bench Press (3RM @ 185)
Seated Row (3RM @ 130)
I just started doing Zercher squats. I don’t believe I have the wrist flexibility to perform front squats. I also spent last week getting a feel for what circuit training would be like, so I really only started the program on Monday, though I did perform the lifts like normal last week.
Personally, I thought my conditioning was suckass, so I started out at a 2:30m rest. Deadlift, OHP, and ZQ in one circuit, BP and Seated Row in the second circuit. After the first couple of sessions from last week, though, I start out at 1:30m rest periods between the first couple of cycles of Circuit 1, then, after hitting the 3rep sets, I just go as soon as I have the weight on the bars. By Circuit 2, I’m not resting at all, maybe 20-25s to change weight.
My question is, we’re supposed to rest after each exercise, not after one cycle, correct? I’ve read the article, and I’m sure its:
Deadlift 5 reps
Overhead Press 5 reps
Zercher 5 reps
Deadlift 4 reps
I just feel like I might be doing something wrong with timing. Should I still be resting even if I feel like going? My form isn’t suffering. The reason I really think I’m doing something wrong, is that I think I’m about 32-33% bodyfat, so I know I’m not that well conditioned.
My next question is about repairing a bit of pain in my right shoulder where the arm connects to the shoulder. It started a few weeks ago. The strange thing is that it’s been fluctuating on this program. It hurts for the first couple of cycles to lift, but gets steadily better, though it’s a tad uncomfortable on OHP and Bench Press. After a workout, though, it feels fine until the next day.