After the 245 lbs x 2, felt one rep for 250 was the right call, but it didnāt budge.
My plan is to change the movements every week.
Why weekly, out of curiosity? Iād go with singles if that were my approach, whereas doubles and triples are good if sticking with the movement for a few weeks.
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Na. Thereās a reason why I didnāt go to the gym since 2022 started.
I just donāt want to deal with that nonsense anymore. Even if I lose my home gym because I move Iāll just keep a bunch of KB around and use those and calisthenics rather than going back to the gym at this point in my life.
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I kept obsessing over the duration of the Max Effort movement and how much weight I wanted to move.
For example: Week 1: 200 lbs
Week 2: 900 lbs
Week 3: @SvenG ās max squat (99999999 lbs)
This is where changing the reps helps.
Week 1: Go for a max triple. You are learning the movement this week.
Week 2: Go for 3 max singles. Youāll lift more than week 1, but wonāt have anything direct to compare against until the next time you get to the lift for a max single. If one of those singles feels like it was your āabsolute maxā but you still have 1-2 left, back the weight down like 5-10% and get in a few more heavy straining singles.
Pick 3-5 movements to rotate between. That will mean itās about 6-10 weeks before you return to a previous movement.
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The blue check mark does not make the Pwnisher, the Pwnisher makes the check mark!
That sounds like a plan to me dude, thanks Pwn.
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Reminds me of a story. One time I was benching and some dude came up to me and I thought he asked me if I needed a spot. It was like 225. I said āIām goodā. He walked away and started talking to this other dude. Then the other dude gave him a spot. I felt like a big meanie.
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Hey Pwn so for ME
Week 1: Ramp up with 3s
Example: 95 x 3 105 x 3 115 x 3 etc
Week 2: Ramp up with 1s
Example: 95 x 1 105 x 1 115 x 1 etc
?
Those would be warm-ups rather than ramp ups, for the most part. Do what it takes to get you warm and ready at first. Once things get heavy, switch to the rep range youāll be using that day.
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Conjugate Training
Week 4 Day 3
Dynamic Effort Lower
Speed Box Squat
10 x 2 - 285 lbs (10-20 sec in between)
Conventional Deadlift Speed Pull
10 x 1 - 365 lbs (10 sec in between)
Dumbbell Rows - 4 x 10 - 65 lb dumbbells
Leg Extension - 4 x 10 - 150 lbs
Back Extension - 4 x 10 - 25 lb plate
Standing E-Z Bar Curls - 4 x 12 - 80 lbs
Tabata Armor Building Complexes - 35 lb kettlebells
Incline Treadmill Walk - 2.0 Speed - 11.5 Incline - 30 minutes
Glad I changed up the tabata workout, was getting too used to kettlebell swings.
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Hello, if you see this post and know of any good brand that sells high proteinish low carb tortillas or bread please let me know, thank you.
Hey dude, Iāve been eating egg white wraps ala @T3hPwnisher .
Theyāre usually in the fancy frozen section in my grocery store
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Along with those egg white wraps, I like these
Also, āMr Tortillaā online
For bread, Iām a big fan of this brand, carried at Walmart
They make great hotdog and hamburger buns too.
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- Cough * * Cough * ahem
Glory to the @boilerman
Salute to the @T3hPwnisher
Thank you both I appreciate it, just realizing that my meals donāt have to be boring and somewhat mentally torturous. I think itās silly to have those rules considering itās literally impossible for me to completely stop eating carbs. Still, protein needs to be kept high so definitely going to experiment with keto/low carb foods.
The key is to build a habit around eating good (preferably whole) foods that you enjoy eating.
Try eating more fats? Given your earlier post it sounds like you find it way too easy to hit your protein for the day, but protein on its own tastes sorta disgusting even if itās seasoned well. Stick to the whole ā1g/lb of proteinā and fill the rest with fats and incidental carbs.
Keep in mind that low carbs isnāt the only way, as Flipcollar mentioned in other places. You just need to find what works for you. I think the reason people are going all in with low carb diets these days are because protein and fats are essential while carbs arenāt, and we have lots of documented evidence that controlling excessive carb consumption tends to promote better health.
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I like these for tortillas
And this has been treating me pretty good for bread.
I know Walmart neighborhood markets carry both
Edit: whoops, looks like @T3hPwnisher beat me to the punch on the tortillas
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This is big for sure. Low carb isnāt anything about looks for me; I just feel and perform better that way, and my health markers respond well. BUT, a big part of that was learning how to navigate fats as well. I used to think any fat was a good fat, and that worked until it didnāt. But if my goal was maximal performance, Iād be crushing carbs.
@atlas13 Those tortillas are amazing arenāt they? They really brighten my day.
Oh definitely. Dinner for me this week has been 5 eggs, 1/5lb ground beef, little cheese, little guac, and salsa all wrapped up into a truly beautiful breakfast burrito. Life is good my friend, life is good.
Literally been craving something like that forever
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Iāve heard somewhere that carbs make you balloon up