There’s a 50%set. Then it’s 60% and tops out at70% for main sets
Its not a linear periodisation program. The weights are fine aslong as they are based on current maxes, not all time maxes
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Missed this. Yes close enough ha
The good news is you’re not gaining any fat. Your bf level is still at zero above minimum maintainable.
Lots of things will affect your daily ‘look’, temperature could be one of them. But it’s not something that’s worth obsessing over, not something worth tracking daily (unless you are in contest prep for some sort of bodybuilding or physique show) and something that, if you pay too much attention to, will cause you to make bad decisions.
Just a personal observation I find interesting is that for me different types of training will also give you a different ‘look’. I used to train a lot more higher rep ‘bodybuilder’ style, the result (when I also checking my ‘look’ daily) was I was training every day, sometimes twice a day, because with that style of training I’d look good for short time and then the pump and tone would disappear. I also noticed that my abs always looked best after doing interval sprints the night before. In short, they gave me great tone but temporary.
Switching to heavier, lower rep training with more volume, I look much better week-round whether I’ve just trained or not, not a particularly scientific take but it’s as if the muscle is ‘denser’. Either way its very mentally refreshing.
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Week 1: Day 2
Bench Press: 1x6-30kg, 2x6-35kg, 4x6-37.5kg, paused
Lunges: 5x5/leg- 50kg
Overhead Press: 5x5-25kg EMOM
RDL: 5x5-55kg w/ 1min rests
- pretty tired going in but felt pretty good after a quick warmup. Lunges felt pretty heavy, but not too bad to complete- definitely had plenty of reps in the tank. Overhead press really worked shoulders and upper back- harder than expected, RDLs felt good.
- conditioning was NOT happening today. I guess the higher volume makes up for it. Pretty dead after, especially legs. solid workout
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Week 1: Day 3- conditioning
Bike: 10 miles easy
- felt good and quick, watched a couple episodes of spongebob
Finally ha 
It does. Glad you’re feeling it.
Good start
When your strength increases to the point where you don’t feel drained after the session, or your final work set feels less than rpe8 or so, please DONT use that as the excuse to add back conditioning, its an excuse to increase your training maxes
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Well, the weights don’t feel too heavy- it’s the volume that’s getting to me.
Does that mean rpe is too low?
Not at all. If the total effect of the workout is sufficient stimulus then the rpe is fine. The fact you’ve willingly foregone conditioning after the workout speaks volumes (pun intended).
My point is that if at the end of the workout you feel like you could have done all of the top work sets with a higher weight, and do so without destroying yourself such that you wouldnt be able to do the next session (you need a few weeks in the program before you get a feel for this) then you can treat yourself to a weight increase.
A good proxy for you might be if you feel good enough after a session that you WANT to add conditioning, don’t do that and increase one of the training maxes
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I’ve never done a program with such high volume so I think I’m just adjusting
Which is perfect. This was meant to be something help back of mind, not something to adjust or act upon right away.
Unless one of your TMs was way off I would expect you to take at least the first 4-5 week block (depending which program) before any change was warranted.
Well. I think the point is that in the end of the workout you SHOULD feel like you could have done all of this again. I see that you love to train till exhaust yourself but this is not the meaning of progresive strenght training… claimings like "Squat till you puke"or something are extreme bullshits.
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Deadlift: 1x5-60kg, 2x5-70kg, 2x4-80kg, 4x3-85kg
Incline Bench:4x6-35kg
Deadlift: 4x4-80kg, 4x3-90kg
2x(3 pullups+10 dips)
- Deadlifts felt AMAZING- a lot smoother than the previous weeks. I LOVE breaking the deadlifts into 2 rds because I’ve noticed that I tend to feel smoother later in the session. The sheer volume did get to me and the last 2 sets were really mentally tough. I was supposed to do good mornings, but those were NOT happening.
Post workout: really proud of myself but not feeling too great- jittery but sleepy at the same time. neck also incredibly tight and painful…
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Absolutely not. At the end of a proper strength workout you definitely not feel able to repeat the workout. There is a minimum threshold.
Agreed, that’s nonsense, but why are you setting up an either/or? There is clearly middle ground between ‘I don’t even feel tired’ and ‘I just squatted until I puked’.
Honestly, I’m not mentally tough enough to do this. glad to know I don’t have to
Nor me thankfully. When I was rowing at university some of that training definitely got me there and I would not recommend it.
I have gotten to the point of being barely able to see in front of me, but seem to unconsciously pull myself back before getting nauseous or passing out
I mean not to be exhausted and and too tired, to have enough strenght and energy to do more (may be not the same) . If you are not an profesional atlethe your usual workout should be refreshing and pumping not destructive. My opinion, of course.