my new world has duck fat in the offal section which is by the raw pet food. it's not cheap so i dont use much of it. i made some duck fat caramel once which the kids loved till they found out it was duck fat and then refused to finish it lol
lifting heavy is an interesting term. i was at the gym yesterday bench pulling the bar coz i was working around my rotator cuff and one of the other women was in dead lifting 110kgs lol i tend to aim for lifting my bodyweight and then raise it some. by bodyweight i mean my bodyweight added onto the bar in weights. it also depends on how many reps you are doing. barbell benchpress i wouldnt have a show of ever doing my bodyweight. i can ( or could, if you ignore the rotator cuff ) deadlift my body weight and then prob and extra 25%. barbell squats so much depend how far down you go. i can prob do double my bodyweight if i dont go that far down lol but to do absolute proper form, knees down to 90deg angle with the floor and maybe a bit lower, i would struggle with my bodyweight for more than prob one rep. leg press i can do over double my bodyweight. i think the key to lifting heavy is to aim for bodyweight but really just do as much as you can do the whole ROM with and with proper form for prob about 10 or so reps. then build it up.