not really, and I’m not gonna call 5×5 @ 65% “brutal” like some rivals I won’t mention. But now that I’ve declared a 2 hour “Fatman” limit on my workouts, I have to really manage my time and push the pace. Gotta do a set of squats every 5 minutes working up to my max. Only 9 warmup sets, then ya go for it. I can do my earliest warmup sets a little faster, in order to save some time and get maybe an 8 minute break before I go for PR, but keep in mind I also have to press and do a set of band pullaparts between those squat sets. The optimistic schedule for volume sets that I made in my head before I did a single rep – has to be rigorously adhered to. Usually it is 3 reps of squats, 3+ reps of presses, every 5 minutes, with either pullaparts, or if I’ve done all those – setting up the stupid damn mats to deadlift off of. Either the squat reps or the press reps HAVE to be done by 1:30 so I can start deadlifting.
Sometimes I get tired and strike up a short conversation with one of the 3 people I can even stand, IOT procrastinate a couple extra minutes. Same thing with walking over to fill my water bottle. Still, I’m pretty good at getting it done in 2 hours, and am practically hyperventilating by the time I do my last set of squats.
I’m not telling you this to impress you with what a hard worker I am. (When the phrase “try-hard” comes to mind during a workout, which it often does, I push it far far away).
I’m just telling you that:
1. weight training can be good aerobic-ish exercise even for the non-obese, and it doesn’t have to involve crossfittery. Just do 77% of your max for 3 reps every 5 minutes for almost an hour.
2. i’m the guy dripping with sweat, panting, monopolizing 2 pieces of equipment for 2 hours, grunting, never taking headphones off or making eye contact with anyone for fear they will talk to me and delay my workout with platitudes, dumb questions, or idle chatter. See “try-hard,” above.
It is definitely whey protein. Been back on it for a week, an old brand that I used to use (Walmart Body Fortress whatever) and the gastric disturbances have returned. Off to the supplement store tomorrow to purchase another tub of rendered cow hides.
Weight: 188.8 (-1.8)
Low Bar Squat: 45×6, 45bbx5, 135bbx4, 225bbx3, 315bbx2, 370bb, 410bb, 440, 450; 360×3,3,4,3,3,3,4,4,3
Behind the Neck Press: 45×8, 95×4, 120×3, 139×2, 149×2, 154, 159, 164, 169,
Sumo+strong band: 6 sets, all PRs, up to 170 off 2.5″ deficit