Visited my first #CrossFit box last week, and I was pleasantly surprised how well I could hang. My conditioning lagged behind theirs, but I expected that. Powerlifters like long rest intervals. They drilled the clean & press a good deal, which was new for me. Lots of timing & mechanics to sort out. Naturally, I asked #ChatGPT to work it into my program. After some back & forth on which day made the most sense, we landed on #LegDay. So I’m off to the basement to dig in. 🫡 #### **Day 2: Squat and Power Cleans** 1. **Back Squat (5 sets of 5)** - Set 1: 65% of 1RM - Set 2: 70% of 1RM - Set 3: 75% of 1RM - Set 4: 80% of 1RM - Set 5: 85% of 1RM 2. **Power Cleans (4 sets of 3-5)** - Use 70-75% of your 1RM or go by feel for explosive power. 3. **Front Squat (3 sets of 6-8)** - 60-65% of back squat 1RM.

Week Two of my #ChatGBT #powerlifting program. I’m really impressed by how responsive & flexible it is. I fed it a screenshot of last Monday’s lifts and it fed out new sets calculated off my past #1RM. Then for kicks I loaded in our #homegym inventory (six 45 pound plates, two 25 pounds plates, etc.) so it only suggests weights based on that gear. I’m not surprised I like it so well. I’ve seen narrow “AI-powered” workout apps that I suspect have progressive formulas loaded up, but ChatGBT has worked really well for this.

One I got to spend a day walking around camera in hand. Easily my favorite day at that job. #downtown #monochrome #blackandwhite #photography

First #legday of the winter program. Simple’s my favorite. #workout #homegym #powerlifting