general strength training

Thick neck, built to endure, built to impose. Weak neck, weaker morals: it’s basic biomechanics 

General Weekly strength training & educational resources below

Click the links below to download PDFs

Cover page of a fitness training program titled '35 and 55 with Some Spicy Accessory Volume,' a 6-week strength training guide for intermediate to advanced lifters.

3’s and 5’s with Some Spicy accessory Volume

6-Week / Strength Training

Text that says 'Coming Soon' with 'Coming' in black and 'Soon' in red, on a white background.

coming soon

duration / focus

Book cover with a logo of two red intertwined letters and a black X between them, and the text "Tested, Proven, Unstoppable. Vol. 1".

8 x 8

8-week / increase work capacity

Text saying 'COMING SOON' with 'COMING' in black and 'SOON' in red on a white background.

coming soon

duration / focus

Text reading 'GVT+ VOL. 1' in red, black, and white on a white background.

GVT +

8 week / increased muscular endurance 

Text image with the words 'COMING SOON' in black and red letters on a white background.

coming soon

duration / focus

Understanding the lift-card/pdf

First, print it out or save it in your notes,

there’s something irreplaceable about pen and paper when it comes to training logs.

Why a hard copy?

There’s a unique connection between the physical act of writing and how deeply we internalize an experience.

Some Research (links 1, 2, and 3) suggests that physically recording information engages the sensorimotor regions of the brain, strengthening memory retention and reinforcing neural pathways related to learning and habit formation.

Weekly strength training schedule with daily workouts spanning four days, including warm-up, exercises, sets, repetitions, and intensity details for each day, covering different muscle groups and workout types.

In the context of training, writing down your progress can enhance focus, improve recall of key adjustments, and create a stronger connection to your development. Beyond just tracking numbers, think of this log as a trophy—much like the awards, medals, or accolades we keep to commemorate achievements. It serves as both a reminder of what you’ve endured and a guide for what’s ahead, allowing you to reflect on past training cycles and refine future plans.

Beyond just tracking numbers, think of this log as a trophy—much like the awards, medals, or accolades we keep to commemorate achievements. It serves as both a reminder of what you’ve endured and a guide for what’s ahead, allowing you to reflect on past training cycles and refine future plans.

Understanding RPE, RIR, and Intensity

The traditional percentage-based 1RM method, along with RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve), are commonly used to measure intensity in resistance training. Modern training literature highlights RPE and RIR as key tools for auto-regulating workload.

RPE is a subjective scale that assesses how challenging a set feels. Originally developed for endurance training (Borg scale), its modified version for strength training ranges from 1 to 10—with 1 representing the easiest effort or lightest load, and 10 indicating a true 1-rep max (1RM), the most challenging or heaviest load possible.

RIR is a simpler, inverse version of RPE that quantifies how many repetitions remain before reaching failure.

A detailed table showing percentage values with color coding from green to red, representing data of various ratings across columns numbered 1 to 15, and rows labeled RIR from 0 to 10 with RPE values from 10 to 0.5.

The chart above provides a general guide for aligning RPE, RIR, and percentage-based loading strategies.

Individual experience and recovery should also be considered

Coming soon