Glove & Ratio
Glove
Hey, I'm looking to refine my training plan—wanna crunch some numbers with me to find the perfect balance of volume and intensity?
Ratio
Sure thing. Drop me the current numbers: reps, sets, weight, rest, and the total weekly volume. I’ll run a quick regression to find the sweet spot between volume and intensity, then give you a spreadsheet‑style plan that maximizes your strength gains without overtaxing recovery. What’s the data?
Glove
I don’t keep a spreadsheet for reps and sets. I focus on the lift and the feel. If you want a plan, just tell me which exercises you’re doing and how many days a week you can train. Then I’ll set the volume and intensity for you.
Ratio
Got it. Which lifts are you doing and how many days a week can you train? I'll assign volume and intensity based on that.
Glove
I’m doing squat, bench, deadlift, and overhead press. I can train four days a week. Let’s keep it tight and heavy.
Ratio
Day 1: Squat – 4 sets × 5 reps at 88 % 1RM
Day 2: Bench – 4 sets × 5 reps at 88 % 1RM
Day 3: Deadlift – 3 sets × 4 reps at 90 % 1RM
Day 4: Overhead Press – 4 sets × 6 reps at 85 % 1RM
Progressive overload: bump the % by 2 % each month, or add 5 lb when you hit 5 reps in every set. Rest 2–3 min between sets for the big lifts, 90 sec for the press. Keep a log of the numbers; that’s the only data that matters.
Glove
Looks solid. Stick to the rest times, log every set, and watch for any lag in recovery. If you feel fatigue creeping in, drop a rep or two and reassess. No excuses, just results.
Ratio
Exactly. Drop the weight if the 5th rep feels like a sprint, not a lift. Keep the log tight; that’s all you need to adjust. No fluff, just data and decisions.
Glove
Got it. Log it, adjust it, finish it. No excuses.