Training
health · how I train, and what I've learned about recovery
The plan
Two alternating sessions, three or four times a week. The numbers live in the workout log.
- A: squat, bench press
- B: deadlift, barbell row
Add 2.5 kg when every set of the last session felt solid. If a lift stalls twice, drop 10% and build back up.
Recovery
- Hard days raise how much sleep I need. After a heavy squat day I aim for an extra 30 to 60 minutes.
- Strength gains come from recovering from the session, not from the session itself. Two hard days in a row usually means the second one is worse.
- Protein spread over the day, roughly 1.6 g per kg of body weight, according to the reviews I've read.
Caffeine and training
A coffee about an hour before lifting helps. But the caffeine rule still applies: no evening pre-workout, because a bad night undoes more than the coffee adds.
Signs I'm overdoing it
- Resting heart rate up by more than five beats for several days
- Warm-up weights feel heavy
- Sleeping badly despite being tired