Jack of two trades, master of none!

[EliteProAli]

Evening fellas!

Weight: 78.1kg
Macros (new): Training days: 70f/540c/165p      Non-Training days: 145f/315c/165p

 

Woo. Got my program :D Got it first thing in the morning so I was eager to give it a crack after work. 
 

 

As you can see my macros have been changed - I've never really reduced carbs in my days off - not even in my bodybuilding preps so curious to see if there is any significant changes in performance / composition.

 

The first four weeks, the majority of the training program is done by Rate of perceived exertion or reps in reserve. If you don't know what that is or don't know anything about if it fits your macros philosophy then forget it! You'd be scratching your head thinking "wtf did this c**t write for me?"

Pretty cool to  be honest because the reality is, your max is not always going to be your 'max' -  you're going to have shit days, or even SHITTIER days where everything feels off from the weight being heavy, niggles / joint pain or even the set up feels shitty. In the same token, you'll have AWESOME days where it leaves you pondering "will I ever have a day like that again?" (which I still do lol) - obviously if you are trying to overeach during a certain period / block then that's different and grinding will be there.. Eventually.

Miss the bodybuilding days where most of the days if not all where 'good' - but I don't miss being 100% with my macros (as you can tell by my stomach in the vid LOL)

So the RPE scale is sorta like IIFYM (to my understanding atleast) - the pros of it is that you don't wear yourself out through excessive intensity but the con is, if you're a noob then you'll underestimate it..

EG "that set was easy, I can go up" (but you literally grinded through the last rep)


Not sure if the next block will be RPE based still (surely it will have it as a back up incase shit gets out of hand) - perhaps this is a way find out where I am rather than going off by my maxes  

 

For the big 3 - he has me doing bench 4x a week while squats and deadlifts 2x a week while putting accessories in there. From the videos I will send him he will assess form and see what I am lagging.

 What I loved about today's workout is it didn't take long. I love training but I hate spending ages and taking time away from my wife and just my night in general where I could chilled watching TV with her, catching up with a mate, doing something productive .. Or unproductive like playing Overwatch or Diablo lol

I'm sure it will pick up in the next 4 weeks etc. In anycase, pretty cool and this is a chance for me to learn more as a powerlifter. Gain some knowledge ya know.

Without further adu, 

Here's the workout! - Excuse the stomach, and lack of hamstrings 

1st exercise was squats - while it wasn't too difficult, I dropped the weight down a bit so that I truly had '2 reps in reserve' all the time without grinding. 

PS: forgot my belt and wrist wraps at a mates place hence why I am not using lol. Wrists were killing me low bar'ing. But loving how it is feeling. The new set up is awesome. Bar feels light as a feather. Mind you, the weight wasn't too heavy. But I did have to pause.

Thanks for wasting your time reading and watching! Cheers

 

 

[EliteProAli]

Evening fellas!

Weight: 78.5lg
Macros: 70f / 540c / 165p

This was from last night, didn't have enough time to upload so here it is! 

3 sets of 7 Bench Press
3 sets of 7 Paused Deadlift
3 sets of 5 Pendlay Row 
3 sets of 10 Lat Pulldowns

Day off from gym tonight but back into it tomorrow morning. So far so good, love how short the workouts are (relatively speaking) but it will get intense after I come back from holiday I'm sure lol.