4 (at least 1 'rir' (pronounced R-IN-R))
4 (0 rir /rnr)
That's it; that's the workout. I could only do four reps at 300 LBS, so I stopped.
The weight that you can only do four times in a row (to 0 rnr = none left), when you're at your strongest (right before your first set) is the literally heaviest weight you want to work out with for strength training. Beyond this weight you're just looking for personal records and lifting competitions, which is categorically distinct from strength training. That set of four I did there, was the most strength training I could do yesterday. If I had done 310 LBS I wouldn't have been able to do four reps and I wouldn't have gotten as strong as a result, compared to what I did do, which was 300 LBS for four reps. If I had done another set then maybe I could have gotten a little more benefit, but I would have had to have stopped at like 2 rnr, so it might have been just doing one more rep for a total of five reps for the whole workout, instead what I did which was four reps for the whole workout.
The first set for me in this program is always actually AMRAP, or five, whichever comes first.
AMRAP means As Many Reps As Possible.
It means go to 0 rnr ( = none left).
AMRAP with safety is more correct though, AMRAPS or AMRASP, as many reps as safely
possible. Injuries are not allowed! That's what safe means, no injuries.
Stronger this week. Banana.
For this week, I don't know if I got stronger or not, it's not clear. It's always clear when you can do more weight for more reps, but when you move up in weight and can't do the same reps, it doesn't mean weaker, it doesn't mean same strength, it doesn't mean stronger, it's just unclear, not until you get a lot more data about how your own body's strength 'works', for lack of a better word, in this range of weight. Maybe you're at a point where just a little more weight becomes much more difficult for you? Or maybe you lost strength? Or maybe this is exactly what I would have done last week with 300 LBS instead of 290 LBS. Who knows. Doesn't matter!
Plan next week: 270 LBS.
In this program, I've reached a milestone or a feedback control switch----I didn't complete even a single five-rep set; time to "de load". Take some weight off, and start over. At 270 LBS do one set of five or AMRAP (whichever comes first, which will likely be five reps unless something unexpected happens to me during the week that impinges my strength significantly). And then once I clear one five-rep set, take a breather, and attempt another. Lather, rinse and repeat until you can't do anymore five-rep sets. I expect I'll do at least three full five-rep sets next week at 270 LBS, but we'll see.
In this program beyond the first set, none of the others are AMRAP. Once you get to where you can only do two more reps (as far as you can tell), then you stop there, whether that's at one, two, three or four. If you make it to five and you figure you can still do at least 1-2 reps ( = 1-2 rnr), then you take a breather and attempt another five-rep set, although anticipating, if you just barely squeezed out this one, that you're probably only going to get to three or four reps in the next set tops.
In all things moderation . . . except on lifting day. On lifting day I try to eat extra protein all day from just before lifting til I go to bed at night.
I figure I consumed at least 1g of complete protein per LB of body weight yesterday (day of workout). Today woke up quite sore (good muscle soreness, not injury soreness), ate a breakfast with added meat, will continue to supplement protein today, using soreness as a trigger. Algorithm: More sore, more protein. Will continue this tomorrow as needed, don't expect much soreness the day after tomorrow though, based on history.
CARBS STARCH FUEL
I try to consume a good slug of starchy carbs with protein when supplementing protein. I'm no expert but I loosely aim for equal parts protein and starch. When I miss, it's that I don't eat enough starch. First priority is to give my body the protein it needs to recover, but it also needs fuel to do this, which is what the starch is for. But if you're going to miss, miss on starch. There's nothing your body can do without extra protein. The only other source of protein available if you don't eat it, is your muscles. And that's counterproductive to have your body digest your own muscles in order to recover your own muscles. But your body can if it has to turn protein into carbs. It's very inefficient, but it's at least possible.
Protein should be priced by the gram. Whey should be economical. I can get whey for about 0.03 USD or three cents per gram. That's cheap, but you can get raw chicken and pork and beef for OK prices too. Of course legumes are cheap, but remember to eat them with plenty of starches so you get all the "essential" amino acids, plus check their price per gram of protein. A can of light tuna costs 1.00 USD, it has 20 grams of complete protein, so that's 0.05 USD, or five cents per gram of protein for light tuna. That's not bad either.
ESSENTIAL AMINO ACID
All meat and fish protein is complete, meaning all essential amino acids are in it. Essential amino acids are the ones your body can't make from other amino acids. So with meat and fish (and eggs and milk), your body isn't missing anything critical.