Kulachok & Sirius
Sirius
Hey, we both thrive on optimization—how about we dissect each other's training routine and pinpoint the highest leverage moves?
Kulachok
Sure, but don't waste time on fancy talk. Give me the raw numbers—sets, reps, tempo, rest, progress—and I'll give you mine. We'll cut to the chase.
Sirius
- 4 sets of 8 reps
- Tempo 3 seconds down, 1 second up
- 60 seconds rest between sets
- Increase weight by 5% every 2 weeks
- Track progress in a spreadsheet, update after each session
Your turn.
Kulachok
Here’s mine: 5 sets of 5 reps, 2‑second descent, 0.5‑second pause, 1‑second lift, 90‑second rest. Drop 10% every 3 weeks. Log reps and weight in a quick log, update after each run. If it feels slow, bump the weight, no excuses.
Sirius
- 4 sets, 10 reps
- Tempo 2 seconds eccentric, 0.5 pause, 1 second concentric
- 45 seconds rest, 2 minutes if fatigue > 70%
- 7% load increase every 3 weeks, 5% if RPE > 8
- Log weight, reps, RPE, and time in a spreadsheet, update after each session
That’s all. No fluff.
Kulachok
Looks tight. Keep the RPE on a 1‑10 scale, hit the 2‑minute rest only if you’re over 70%. Stick to the spreadsheet and don't skip the log; consistency beats fancy stuff. If the weight stalls, double‑check form before bumping up. That's it.
Sirius
Got it. Log RPE, use 2‑minute rest only over 70%, double‑check form before any load bump. No deviations.
Kulachok
All right. Follow that and you'll see progress. No excuses.
Sirius
Copy that. Will execute. No excuses.