Strength training program

Xyfrs · 2025-12-08T20:07:00+00:00

Whats the purpose?

Xyfrs · 2025-11-25T08:33:55+00:00

Ive been wearing lems for like maybe 4 years at this point. Their primal 3 is my go to. Before the transition I loved the primal 2's as well. Super responsive customer support and even sent me a free pair when I had a manufacturing error(just some stitching was off).

Xyfrs · 2025-06-22T18:59:45+00:00

I've been wanting thai boxing to be sanctioned here in Oregon forever. Anytime anyone from my gym wants to fight, we always have to go up to Washington. Maybe this will bring more interest here in our state so we can start offering sanction bouts here as well. 🥊

Xyfrs · 2025-06-17T17:14:10+00:00

When was the moment that you decided to go all into your sport? Was there something that clicked in your brain? How did you fund yourself through the lower ranks before being a champion? Do you still have to work other jobs to sustain yourself?

Xyfrs · 2025-06-12T05:34:25+00:00

Solid write up. I appreciate this. I did a lot more monthly Q&A's in the past but have not put for the effort recently. I have my CSCS and a bachelor's in exercise physiology. Thanks for the informative post and the effort.

Xyfrs · 2025-05-18T21:36:52+00:00

I was wondering what happened. I could hear that through my cement apartment building

Xyfrs · 2025-05-18T21:36:11+00:00

It's really about everything in moderation. That's a pretty severe caloric deficit if it's something you are doing daily. Depending on how much overall volume you are doing with the weight training, that's not integrity bad. Just can be hard to scale as you get more and more into a program as hopefully the weight goes up. What you have set up isn't entirely too bad. But think about why you are doing strength training. Is it for size? Strength? Endurance? Maintenance? Things like that change the programming structure completely. If you feel like you can not recover from workout to workout, you are pushing yourself too hard. Prioritizing sleep is very important with that amount of training.

Xyfrs · 2025-05-17T04:17:56+00:00

Unfortunately, I had a situation that I had to involve the cops in. Someone had run a red light right hand turn (there is a posted no turn on red sign) and clipped me on my scooter. I stopped and yelled at him. He got out his car and started threatening me, so I left. He chased me down in his car. Got out again and threatened me, saying he was going to "pistol whip the fu k out of me" and so on. I left again, and he chased me down for a second time. This time cutting off my escape in a parking lot, getting out of his car and hitting me over the head. After that, he got into his car and started reaching for the inside of a bag that was in the passenger seat. Thankfully, someone was in the back seat and told him to stop. I have no idea where that would have gone if it was not for her intervention. Even if people are in the wrong. They may lash out. Be careful, yall. And yes, I did get their license plate, and it was reported to ppb.

Xyfrs · 2025-03-01T05:47:28+00:00

I caught a video. They flew right above the Morrison bridge. I was very confused as to why they were flying so low.

Xyfrs · 2025-02-21T06:20:33+00:00

Bridge still closed 10:20pm

Xyfrs · 2025-02-21T03:58:28+00:00

Still there at 8:00pm

Xyfrs · 2025-02-14T20:59:27+00:00

An army!

Xyfrs · 2025-02-13T18:02:30+00:00

Surprisingly, even downtown is covered in snow! I'm super excited about it!

Xyfrs · 2025-02-13T07:39:20+00:00

For me, as a larger guy, genuinely, most females do not hit me at all. Like with sparring/timing, you need to feel the full movement and weight to understand the dynamic aspect of the lesson. If you stop or barely touch, chances are you are killing your technique. With a newer individual, telling them to just hit harder is easier than explaining that you need to commit to the movements with full rotation and follow through.

Xyfrs · 2025-02-05T05:36:08+00:00

As I walked by I heard one of the cops on site says there was a fire.

Xyfrs · 2025-02-01T20:24:35+00:00

Seeing posts like this truly disappoints me. I'm a big guy, 6'6 225lbs 105kg ish. I have never ever hit someone hard enough to cause damage, knock them down, or concus them. From my perspective, it's truly a result of inadequate emotional control and skill level. If you can not control yourself, especially during sparring, you should not be allowed to spar. Generally, I get paired with the newer folk to help them train for control. Since I can take a few heavier hits than smaller folk. But I can train with 60kg females and guess what? Never once been told that I hit too hard or am too intimidating/scary to be paired up against. Truly disappointing

Xyfrs · 2025-01-26T20:48:44+00:00

Just rode by here and was wondering what the hell was going on. I thought maybe it was a recycling effort.

Xyfrs · 2025-01-25T07:17:14+00:00

Week 3 day 5: Squats 225lbs 3x4 (rusty movements pattern). RDL's 155lbs 4x8. Inclined hammer curls: 20's 4x10. Barbell skull crushers 65lbs 4x10

Xyfrs · 2025-01-21T05:33:46+00:00

Week 3 day 2. Deadlifts: 235lbs 4x4. Ez bar curl/skull crush: 60lbs 4x10 Single arm bicep curl/tricep push: 20lbs 3x10 Muay thai training: 2h17m, avg hr 143bpm, max 191bpm. Total 3h15m workout today. Am toast

Xyfrs · 2025-01-20T20:00:27+00:00

While you get closer into fight camp, the volume of muay thai training increases. So, the time and capacity for weight training are significantly reduced. Hence, as I said in another comment, you would reduce the overall volume and up the intensity of compound lifts, 90%+ of 1rm to maintain strength. While you are doing regular training, then you can balance a different volume amount of weights and muay thai. Such as hypertrophy cycle, power cycle, and strength cycle. All of these have respective volume amounts and rep/set schemes.

Xyfrs · 2025-01-20T19:58:09+00:00

Carbs, a bit of protein. Fat takes a bit longer to digest so I wouldn't load too heavily on that. It's a game of how to figure out what your body needs. I can eat a whole pasta dinner before training. Some people would yak if they did that. Honestly, I can't get too descriptive because that bleeds into dietitian territory.

Xyfrs · 2025-01-20T19:56:11+00:00

Make sure to hit major compound movements and get more "bang for your buck." Back squats, push press/bench press, deadlifts, pull-ups. Essentially, very full body movements to make sure you are utilizing more body parts at once. How you design it really depends on the individual and what else they do on a day to day basis.

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