Due to workload, I switched to early morning workouts (~5am) four months ago. I’ve had to make changes since I liked squat/bench and deadlift/press twice a week in the evenings, but I now have less time and far less energy in the early morning - so I’m curious what others do that work out first thing.
Here is what I’ve changed so far:
-due to longer warmup time and less workout time (45 minutes after warmup), switch to 4 days per week
-3 week cycles only
-PRO 5s on everything
-3/5/1 on deadlifts, move in 10% increments instead of 5% (85%, 75%, 95%)
-increasing squats and deadlifts by 5lbs instead of 10lbs
I do two cycles of high rep accessory work and then 2 cycles of SST work. I do Airdyne and a rowing machine for warmups and conditioning on non-lifting days.
Will this work for a long term approach or am I missing obvious issues?
Are there any other adjustments made by early morning people on here?
I hate morning workouts. I have to do them regularly, because of the same reasons that everybody else here has.
I can’t really give any really valuable tips, since you know already how this works for you. But these things has worked for me, and may give you some thoughts (at least I got an excuse to bitch about morning workouts):
-Put more emphasis on warm up (like you’re already doing), it is obvious that the body is not quite ready yet.
Drink little larger cup of coffee before going to the gym.
Just do the work and try to get your heart rate up (doing warm up ramping with little rest or something else). I tend to feel quite nauseous often when doing a morning workout. This seems to help.
So, quite similar things after all.
PS. The 5’s PRO + FSL might be a good idea, at least I have noticed my amrap-sets tend to be little weaker if doing the movement at morning.
I workout in the early morning in my garage. I am up by 4:00 and try to start working out by 5:00. I say “try” because getting started is the hardest part. Once I get going I get into it and shake off the cobwebs. I don’t eat before my workout because I hate feeling bloated. I drink a cup of coffee and start moving. I also do a longer warm up to get my blood flowing and heat up my muscles. I generally do:
100 Jumping Jacks
400 Single Under Jump Rope
20 KB Swings
5 Man Makers
20 Air Squats
By the time I finish the Jumping Jacks I am starting to get into it. By the time I finish the Jump Rope I am sweating. I am completely warmed up after I run through all the exercises. Then I start lifting.
I don’t have a lot of time before I have to leave for work so I try to:
Warm up 15 minutes (see above)
Lifting 40 minutes - 531 plus 1 or 2 accessory Exercises
Modified WOD: 20 minutes - 4 exercises 5x through (this usually gets cut because I run out of time because I start later than I should or lifting takes longer) Examples of what I try to do:
Thanks Old Glory. I used to do that type of warmup when I was training mornings 18 months ago and forgot to re-incorporate it. The last couple of weeks, I’ve adjusted and added the jumping jacks and some other more dynamic warmup work and it’s made a big difference.
You could do your assistance work before the main lift. This would in a way extend your warmup as long as you don’t go too hard. Just think of the assistance work as a way to get the blood flowing and to loosen up or prime your body. Then end with the main movement and you’ll leave the gym on a high note.