The first time through wasn’t entirely successful, mainly due to work/life stuff often getting in the way of sessions (while also compromising sleep and diet). My ability to calculate RPE also just wasn’t great, leading to many sessions where I was hitting RPE 9 and 10 unintentionally.
For the second go round, I was very focused on actually completing every workout and keeping rest times to an absolute minimum, mainly sticking to 3 minutes between work sets with no pauses between warmups. I didn’t make tremendous progress due to a couple minor injuries setting me back (back/shoulder problems), but I have been losing a little weight while also gaining a bit of strength, which is a win for me. Here’s where the spreadsheet calculator tells me my 1RMs are at (6 ft tall, 178lbs):
Squat: 350
Bench: 240
Deadlift: 400
OHP: 165
I’m obviously not competing or anything but I do want to get those numbers up, so what’s a good template for me to try next? Strength 1? Powerlifting 1? Powerbuilding 2? I have a barbell + squat stand + dumbbell power block, if that helps narrow things down. I still want to maintain or lose weight.
Thanks in advance!