The in-laws are a big help there! My son loves it tooThanks Steve! My wife and I got to celebrate while I’m on spring break. Thank you grandparents for babysitting! Haha
The in-laws are a big help there! My son loves it tooThanks Steve! My wife and I got to celebrate while I’m on spring break. Thank you grandparents for babysitting! Haha
We’ve got an almost 5 year old, 2 year old and 11 month old…. The grandparents definitely help! My mom lives about 10 minutes away but it’s hard for her to watch all three by herself. They’re getting easier to babysit, most notably our little guy (11 month old).The in-laws are a big help there! My son loves it too
Haven’t got a clue honestly. I could use a 1rm calculator I suppose to get “maybe “ a ballpark. The thing I was leaning on although it’s been a few years is muscle memory. Good and valid points!Happy almost birthday! Like that you've got a goal comp in mind.
Real question though - how close have you come, max, to 1000# club? Looking at the weights you posted early on you have about almost an 800# total. So no hate, just wondering if a 900# goal is more realistic? 200 extra lbs seems like a stretch. I'm all for going BIG or going home, but I'm chasing probably an 850-900# goal right, now so asking the question. Again, as we have a lot of similarities.
Well, that's why I was asking. If you've hit higher totals getting you closer to the 1000# club, I think you could conceivably get back to it.Haven’t got a clue honestly. I could use a 1rm calculator I suppose to get “maybe “ a ballpark. The thing I was leaning on although it’s been a few years is muscle memory. Good and valid points!
Thanks!!Good-lookin’ session right there
My buddy is sorta like this. his squat is pretty much 1:1, if not higher, than his deadlift. blows me away.DL: 295# 1RM
BP: 215# assisted
Squats: 285# for reps, but 1 RM a long time ago was closer to 335#
Thank you. We do our best to get things shipped the same or next business day.@sns8778 you guys have some fast shipping. Got 3 cardio support and a sleep assist to try out! Thanks Steve!!
Would you suggest 1 cap for me as my nearly one year old still isn’t sleeping thru the night consistently? I’m hoping it can at least help with sleep quality, and staying asleep/getting back to sleep quick if I have to get up with him. Thanks!Thank you. We do our best to get things shipped the same or next business day.
I look forward to hearing your thoughts on Sleep Assist XT - start off with 1 or 2 caps - not many people will ever need to go any higher than that.
I would start off at 1 capsule for the first couple days and then you can try 2 capsules and see which you like best.Would you suggest 1 cap for me as my nearly one year old still isn’t sleeping thru the night consistently? I’m hoping it can at least help with sleep quality, and staying asleep/getting back to sleep quick if I have to get up with him. Thanks!
Missed this reply…. I took two caps right before bed, and I did wake up once cause little man cried for a second. Went back to sleep no problem. Get pretty good waking up! I’ll need a while to get “caught up” on sleep! Maybe when the kids move out! LolI would start off at 1 capsule for the first couple days and then you can try 2 capsules and see which you like best.
For me, my rule I go by for myself is 6 hours or less of sleep, I use 1 capsule; 8 hours I use 2 capsules.
2 caps per night is the most common dose - I don't get many hours to sleep, so some nights I just use 1 cap. But I like 2 caps the best for sure - helps me go to sleep and if I do wake up, helps me go back to sleep and helps my quality of sleep.Missed this reply…. I took two caps right before bed, and I did wake up once cause little man cried for a second. Went back to sleep no problem. Get pretty good waking up! I’ll need a while to get “caught up” on sleep! Maybe when the kids move out! Lol
Thanks!! Turned the big 4-2 yesterday…. Gotta keep my fitness up to keep up with our 4,2 and 11 month old!! My wife made a bunch of baby back ribs, and they were delicious! Hoping for some strong deadlifts this morning!Happy birthday!
Nice session, good pulls!4.5.24
BBM-PowerBuilding 1
Week 1, Day 3
Deadlift (top RPE as written)
255x5 @ 8
240x 5,5 @8
Close Grip
135x8,8,8 @8
Press (one set AMRAP@70% ,2@63%)
85x12
75x 12, 12
Notes:
Lots of pressing.
Good session overall.
Ran out of time, so tomorrow I’ll complete some GPP (conditioning, upper back, core)
Have a great day!
Happy birthday!!Thanks!! Turned the big 4-2 yesterday…. Gotta keep my fitness up to keep up with our 4,2 and 11 month old!! My wife made a bunch of baby back ribs, and they were delicious! Hoping for some strong deadlifts this morning!
Thanks on both fronts!!Nice session, good pulls!
Happy birthday!!
Ribs! That sounds like a well rounded day with the fam!Thanks!! Turned the big 4-2 yesterday…. Gotta keep my fitness up to keep up with our 4,2 and 11 month old!! My wife made a bunch of baby back ribs, and they were delicious! Hoping for some strong deadlifts this morning!
My normal pre/intra when it comes to carbs and EAA's is 1 scoop of HBCD + Recover EAA and I drink half about 15 minutes before training and sip on the rest during. I don't think it makes a huge difference if you drink all of them pre though unless you train for a really long period of time.4.9.24
Week 2, Day 2
Bench
185x5 @8
175x5x4 sets
Squat
185x10, 10 @9
DB Rows
3x13
Plate Raise
3x12
Notes:
1) So I hit my top set of 5@8 from last week for 4 sets of 5 this morning…. Wondering if I undershot my top set today?
2) Almost out of my intra (Surge Workout Fuel), and am debating just getting a carb powder. Does it matter if I slam all my carbs with my pre, versus drinking them intra? I know it probably won’t make a big difference but just curious. I’d probably buy a bulk HBCD. PES came out with a HBCD and would need to do the math on price per serving.
3) That’s really all I’ve got this morning. Take care guys and have a great!
I give myself about 60-70 minutes as I need to be done by 530ish (a.m).My normal pre/intra when it comes to carbs and EAA's is 1 scoop of HBCD + Recover EAA and I drink half about 15 minutes before training and sip on the rest during. I don't think it makes a huge difference if you drink all of them pre though unless you train for a really long period of time.
I'm assuming you're training fasted that early, I'd personally do something similar as SNS in your shoes.I give myself about 60-70 minutes as I need to be done by 530ish (a.m).
Fasted until my intra which contains HBCD.I'm assuming you're training fasted that early, I'd personally do something similar as SNS in your shoes.
Yeah sorry, I just meant no meals lol.Fasted until my intra which contains HBCD.
Yep, all good I’m with ya!Yeah sorry, I just meant no meals lol.
I'm not a morning person at all, so the only time I train early in the morning is if I'm going for maximum fat loss and will train with on an empty stomach - I still do my supplements, just not anything with a caloric value.I give myself about 60-70 minutes as I need to be done by 530ish (a.m).
Thanks! I feel like my current life situation married, kids (4, 2, 1 year(s) old) gives me that specific time to get it in. I so wish I could workout right after school (get home by 3:00), but at that time I turn into husband/dad mode. So I slam a pre/ and drink an intra during the workout. I’ll buy some carbs and try drinking them with my pre, and see if it’s better/worse than what I’m currently doing.I'm not a morning person at all, so the only time I train early in the morning is if I'm going for maximum fat loss and will train with on an empty stomach - I still do my supplements, just not anything with a caloric value.
When I'm training for best results in building muscle or strength, I train at night bc I just naturally feel better.
Your dedication to training to get up and do it that early is commendable. I think you'd be fine to do your carbs pre or pre/intra in your case. You could try it both ways and see if you can tell a difference.
Doing them that early - I would say it depends on your goal. If you're going for fat loss, I wouldn't. If you're going for muscle building and maximum strength and performance, I would.Thanks! I feel like my current life situation married, kids (4, 2, 1 year(s) old) gives me that specific time to get it in. I so wish I could workout right after school (get home by 3:00), but at that time I turn into husband/dad mode. So I slam a pre/ and drink an intra during the workout. I’ll buy some carbs and try drinking them with my pre, and see if it’s better/worse than what I’m currently doing.
Currently using Surge Workout Fuel by Biotest. Maybe I’ll PM you about HBCD brands.Doing them that early - I would say it depends on your goal. If you're going for fat loss, I wouldn't. If you're going for muscle building and maximum strength and performance, I would.
A word on HBCD - be careful and buy from reputable brands. There are some brands that have been caught in testing mixing maltodextrin with it bc HBCD is so expensive. I personally have also had a allergic response to a trusted, shall we say, bag it/tub it brand and had an allergic reaction to gluten from it - which absolutely should have never been in a carb.
I laugh every time I read your posts, because we could be the same person. Lol. My son just turned 4 a few days ago (I only have 2 rugrats though) and 5:15-5:30 AM wake ups are the only me time. Used to be an afternoon WO person many moons ago... cause I'm really not a morning person by choice.Thanks! I feel like my current life situation married, kids (4, 2, 1 year(s) old) gives me that specific time to get it in. I so wish I could workout right after school (get home by 3:00), but at that time I turn into husband/dad mode. So I slam a pre/ and drink an intra during the workout. I’ll buy some carbs and try drinking them with my pre, and see if it’s better/worse than what I’m currently doing.
I’ve also thought the same reading some of your log posts. How’s the shoulder doing? Hope the deload is helping.I laugh every time I read your posts, because we could be the same person. Lol. My son just turned 4 a few days ago (I only have 2 rugrats though) and 5:15-5:30 AM wake ups are the only me time. Used to be an afternoon WO person many moons ago... cause I'm really not a morning person by choice.
But back to your carb question, I also lift fasted until I hit my intra-WO with carbs. I also use HBCD - Super Carb right now from NutraBio. Although I did just pick up PES VersaCarb which is Carb10 (just FYI if that's what you're looking at, so not HBCD). But generally my thought is it won't matter for you pre vs intra timing. Because I wake up, slam my pre / am finishing my pre partially during the warm ups and first few reps of my WO anyways. If you had actual time between waking up and hitting the gym (~20-30 mins before), then maybe it'd make a slight difference.
Happy Birthday to him. I hope that you have a wonderful day and great weekend.Also forgot to mention today is my son’s first birthday! I’m staying home to celebrate little dude!
Oof, 4 AM wake up is worse than mine... shoulder's feeling fine. Honestly haven't even thought about it lately. Maybe PEA relief is helping here? Or it could just be the deload in general.I’ve also thought the same reading some of your log posts. How’s the shoulder doing? Hope the deload is helping.
I’m usually up by 4:00-4:10 and in the basement by 4:30. I have to be done by 5:30 to make breakfast, and shower. I’m a HS teacher so I have to be at school by 7:05.
I may try some carbs with my pre and intra… when I was prepping for my 2nd meet many moons ago I did carbs with my pre and in an intra shake. I’ve also considered trying VersaCarb just have never pulled the trigger.
Our oldest has her birthday at the end of the month….. we are literally the same person! LolOof, 4 AM wake up is worse than mine... shoulder's feeling fine. Honestly haven't even thought about it lately. Maybe PEA relief is helping here? Or it could just be the deload in general.
Happy birthday to your son! My kids' both celebrated this week as well. The parallels continue!!
Thanks for the response man, I really appreciate it. Yeah it was weird my set at 260 was difficult and maybe more like a 9-9.5. Where i struggle is that as I’m ramping up maybe I didn’t give myself enough warmup sets to assess how I was feeling for the day? . I’m not against getting more feedback on my 1-5 haha!I wouldn't stress it. As you get higher on the RPE scale it is going to be tougher to hit down sets of 4-6% drops anyways.
That is partly why I am a fan of intuitive/auto-regulated training with proper rpe/rir usage. On days I am doing well I may be doing more sets/reps and on days when it is just not there the volume will be lower. Different plans call for different approaches, so not saying this is what you should have done, but in my situation it would have probably been like still taking that next set and it probably just wouldn't have been 5 reps and just then using that to know it was time to pack it in for that movement for the day and then moving on.
Stick with the plan there will always be small ups and downs, no worries. Could answer more in depth to your 1-5s, but you might not need all that at the moment.
1. Mailing it in is fine - just like having especially good days, you will have days it’s just not there. So you just dial it down and do the bare minimum. That is not the same as quitting entirely. That is only the right move when injured or sick, or the session will be so compromised it should be postponed until it can be completed properly.So yesterday was my first lifting day of the week, and needless to say it was crap. Over the weekend we were very busy celebrating our youngest kiddo’s birthday. Woke up Monday very tired and decided I would go back to sleep and start my week on Tuesday. So basically my workout consisted of the following.
Squat up 260x5@8-9
Back off 245x5 (one set)
I unracked the bar for my 2nd set and it just felt incredibly heavy, so I pulled the plug. So then as a result I have the following thoughts floating in my head……
1) Did I air mail it in?
2) Have I overshot my RPE thus far?
3) Simply an off day and I should have worked with what I had…
4) Am I doing the right program?
5) How do I improve my recovery levels?
Honestly when I have a bad day, I always default to #4 which explains why I am at my current level of development. I’m calling myself out as a program hopper!!
Tomorrow is day #2 of the week, and I’m hoping that I’m back on track. Have a great day guys!
Very much appreciate your response. I was hoping you’d chime in. Given me lots of things to ponder, try to implement. Thanks again.1. Mailing it in is fine - just like having especially good days, you will have days it’s just not there. So you just dial it down and do the bare minimum. That is not the same as quitting entirely. That is only the right move when injured or sick, or the session will be so compromised it should be postponed until it can be completed properly.
2. Probably not, as it sounds like you suspect recovery.
3. You should have (if not hurt or sick). Sometimes that means taking 20lbs off the bar, or cutting sets, or heavily trimming accessories. I have had days where I did ultimately just squat & leave, but it’s because I had emptied myself on them and taken so long there was nothing left.
4. If you generally vibe with the layout and it overall keeps you interested to show up, it’s a good program. **** programs can make great lifters if they believe in what they are doing & train hard. The best program on paper will not work though, if the lifter just goes through the motions. You have to want to progress that way, because it will get hard at times in ways that will challenge your resolve.
5. Get enough protein, calories, water, salt, and quality sleep to prepare for the next session’s demands. Try to minimize stress, & find relaxation/coping methods to help offset all of the inevitable stress life offers.
Recovery capacity varies wildly, but the older you get and the more you have on your plate you can expect to impact things. These are the tradeoffs we make - you cannot ignore them, nor allow them to become excuses. You must find a way to plan your training in a way that allows you to progress at the speed of your available recovery.
Sometimes that means doing less in a session, or less days per week, or frequency of exposure to a stressor. Or spreading out a training week (microcycle) wider than 7 days. Like you have 4 different training days in a microcycle, and every time you train you do the next day in the rotation. Instead of marrying the squat to a particular day of the week, you do it as the first session after completing bench day, for example.
Other times, you just have to suck it up and give it a fair go as written for a while. Most of us are not extremes/snowflakes, and will fall somewhere on the bulk of the genetic bell curve in training response.