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[davemccright]

Numbers going up like crazy!! Great work on those deads my brother!!

[Andrewgen_Receptors]

9/9/22 - MetCon for Muscle P2W1D4

Weight: 221.4lb
Sleep: 6h 46m (95% fitness score)

W8 Labor	Exercise	Reps/Time	Load	1RM	Weight	Week 1
30 Minute Time Limit, AMRAP						Time
A1	Snatch-Grip High Pull from Hang	3 reps	60% 1RM		155	155lb
A2	Barbell Curl Walk	20 steps	20-30% BW		50	50lb
A3	Dumbbell Clean and Press	5 reps	10-12RM		50x2	50lbx2
A4	Two-Hand Anyhow Walk	10 steps per arm	20% BW	225	45	36lbx2

Completed 9 rounds in 29m 48s

• Wow, this was a suckfest. Both my shoulders and lower back were useless by round 5… just had to grit my way through it.
• I imagined this was going to be easier considering i wasn’t doing deadlifts like in phase 1 Labor, but that thought was quite incorrect.
• Could have squeezed in a 10th round if it weren’t for the lower back discomfort… killed a minute or two decompressing when i should have been lifting.

---

Bed review here

So I Bought a Bed for Hot Sleepers & Recovery

Normal Training Log Current Training Log (a la Thibbs Metcon for Muscle) For those of you that keep up with my training logs, you’ve probably noticed I sleep terribly, and rarely see 8 hours. For those of you who haven’t been keeping up with my logs, a little background: 28 years old, 220lbs 5’9", current physique: [image] I work a stressful full-time job, attend college full time, have 2 hours commute daily, train 3-5x per week and have a wife and daughter at home. I’ve got ADHD, which is …

@TrainForPain

[TrainForPain]

Tell us about your bed!

[Andrewgen_Receptors]

9/11/22 - MetCon for Muscle P2W2D1

(Did this late yesterday so i didn’t post)
Weight: 222.2lb
Sleep: 7h 51m (75% fitness score)

5/3/1 Bench
10x45
10x135
5x225
3x255
1+6x285

W5 Push	Exercise	Sets/Reps	Load	Effort	1RM	Weight	Week 1	Week 2
A	Above-Shoulder 2-Dumbbell Walk	1 x 2 min.	Light	Met2		45x2	45x2	45x2
B1	Push Press	2 x 5 reps	70-75%	Res	235	164.5	5x175, 5x155	5x165, 5x165
B2	Dumbbell Lateral Raise w/ Multi-Rom	2 x 10-15 reps	Medium	Full		15x2	15x10, 15x10	15x12, 15x10
B3	Overhead Dumbbell Carry	2 x 1 min.	Light	Met1		45lb	45, 45	45, 45
Rest 4 min. or less
C1	Decline Bench Press	2 x 5 reps	65-70%	Res	320	224	225x5, 225x5	225x5, 225x5
C2	DB Bench Press w/ Multi-ROM	2 x 10-15 reps	BW	Full		45x2	45x12, 45,12	45x14, 45x12
C3	Two Push-up Strict Burpee	2 x 1 min.	BW	Met1		BE	1m, 1m	1m, 1m
	Rest 4 min. or less
D	Dip Top Position Iso. Hold	1 x 2 min.	BW	Hold		BW	50s, 40s, 30s	1m, 30s, 20s, 10s
Rest 4 min. or less
E	Dumbbell Bench Press Loaded Stretch	1 x 2 min.	XLight	Hold		25x2	1m, 1m	1m 15s, 45s

Completed in 32m 24s

• Bench Training Max to go 285 to 315… lol no more baby benching over here!
• Shoulders are extra tight, gonna need some attention.

---

Sounds like this challenge will be wrapping up and put behind a paywall per Mr. Patterson’s comment. Will wait for details before making any decisions.

In the meantime, I’ll be mulling over some bastardized 5/3/1, crossfit and hypertrophy combination. Considering doing something along the lines of agonist/antagonist vertical, horizontal, legs and gap with supersets to simulate MetCon effects.

[Andrewgen_Receptors]

9/12/22 - MetCon for Muscle P2W2D2

Weight: 221.3lb
Sleep: 5h 23m (48% fitness score)

5/3/1 Deadlift Week 1
10x45
5x135
5x225
5x340
5x390
5+3x445

W6 Legs	Exercise	Sets/Reps	Load	Effort	1RM	Weight	Week 1	Week 2
A	Prowler Pushing	1 x 2 min.	25% BW	Met2			150lb	150lb
B1	Lunge	2 x 5 reps	70-75%	Res		95lb	5x95, 5x95	5x115, 5x115
B2	Goblet Squat w/ Multi-ROM	2 x 10-15 reps	Medium	Full			13x110, 10x110	15x110, 12x110
B3	Sled Walking Backward	2 x 1 min.	25% BW	Met1			150lb, 150lb	150lb, 150lb
Rest 4 min. or less
C1	Romanian Deadlift	2 x 5 reps	65-70%	Res			10x110, 10x110	10x110, 10x110
C2	Leg Curl w/ Multi-ROM	2 x 10-15 reps	Medium	Full			10x100, 10x100	10x100, 10x100
C3	Kettlebell Swing	2 x 1 min.	35% BW	Met1			35lb, 35lb	35lb, 35lb
	Rest 4 min. or less
D	Zercher Squat 90-degree Iso. Hold	1 x 2 min.	Medium	Hold		45lb	30s, 30s, 30s, 30s	45s, 30s, 30s, 15s
Rest 4 min. or less
E	Bulgarian Split Squat Loaded Stretch	1 x 2 min.	XLight	Hold			2m	2m
Completed in 32m 37s

• Lower back is ruined again
• Have class today, will be a late one - probs no gym tomorrow or only light cardio if I go.

[Andrewgen_Receptors]

9/14/22 - MetCon for Muscle P2W2D3

Weight: 222.6lb
Sleep: 6h 18m (91% fitness score)

5/3/1 Squats Week 1
10x45
5x135
5x225
5x265
5x305
5+1x345

W7 Pull	Exercise	Sets/Reps	Load	Effort	1RM	Weight	Week 1	Week 2
A	Farmer’s Walk	1 x 2 min.	Light	Met2		45x2	45x2	45x2
B1	Muscle Snatch from Hang	2 x 5 reps	70-75%	Res		135	5x135, 5x135	5x135, 5x135
B2	Snatch-Grip Shrug Iso-Prefatigue	2 x 10-15 reps	Medium	Full		135lb	12x135, 10x135	12x135, 10x135
B3	Farmer’s Walk	2 x 1 min.	Light	Met1		45x2	45x2, 45x2	45x2, 45x2
Rest 4 min. or less
C1	Pendlay Row	2 x 5 reps	65-70%	Res		245	5x245, 5x245	5x245, 5x245
C2	Chest-Supported Rear-Delt Raise MDS	2 x 10-15 reps	Medium	Full		30x2	15x30, 13x30	15x30, 13x30
C3	Zercher Carry	2 x 1 min.	30% BW	Met1		80lb	80lb, 80lb	80lb, 80lb
	Rest 4 min. or less
D	Chin-up Top Position Iso. Hold	1 x 2 min.	BW	Hold			1m, 30s, 20s, 10s	1m, 30s, 20s, 10s
Rest 4 min. or less
E	Pull-Up Hang	1 x 2 min.	BW	Hold			1m, 1m	1m, 1m

Completed in 31m 12s

• Really wasn’t feeling it today, but i got through it unscathed. Time decreased a tad; to be expected when not feeling it.
• Otherwise unremarkable session.

---

Considering getting some blood flow restriction cuffs for my arms. I mean, my arms are already 17.25(ish) cold, but i want some cannons (like 18"+) and I’m cool with dropping some cash to make that happen. Looking at both the strap options and the air-pump ones - the latter being at least 10x more expensive… not sure if their worth it or not, but might try them out for whatever their trial period is.

^ to be used after this program is over, if i pull the trigger on it. Will keep y’all posted.

[Andrewgen_Receptors]

9/18/22 - MetCon for Muscle P2W2D4

Weight: 223.3lb
Sleep: 5h 58m (75% fitness score)

W8 Labor	Exercise	Reps/Time	Load	1RM	Weight	Week 1	Week 2
30 Minute Time Limit, AMRAP						Time	Time
A1	Snatch-Grip High Pull from Hang	3 reps	60% 1RM		155	155lb	155lb
A2	Barbell Curl Walk	20 steps	20-30% BW		50	50lb	50lb
A3	Dumbbell Clean and Press	5 reps	10-12RM		50x2	50lbx2	50lbx2
A4	Two-Hand Anyhow Walk	10 steps per arm	20% BW	225	45	36lbx2	36lbx2

Completed 10 rounds in 31m 39s

• It’s been a few days, I’ve been feeling super burnt out - not sure if related to training or something else but I’m ready to get over it already.
• Bed has been telling me that my nights of sleep with 7hrs+ are worse quality by a significant amount… strange. Maybe i just got used to sleep deprivation so much that i just started sleeping faster lol.

[TrainForPain]

I had no idea your bench was so big. I’m a bit jealous.

I have definitely found sleep quality and quantity are somewhat divorced. I don’t have any secrets for maximizing either one, though. I’ve been reading about the bed you got and it’s like reading a brochure for a Tesla there’s so much going on!

[Andrewgen_Receptors]

@TrainForPain

bench

To be fair, it took my bench forever to somewhat catch up with the rest of my lifts. Also, running 5/3/1 helped a LOT (which is why I keep recommending it to you and @rugby_lifting).

@TrainForPain

I have definitely found sleep quality and quantity are somewhat divorced.

Absolutely the case. Both are important, but id wager quality>quantity, as with most things in life.

[TrainForPain]

As you close it out, what have your thoughts been on the program and Surge Workout Fuel? You were already a big strong guy, and I know your eating was restricted during this, so I’m definitely curious how you felt it went in that deficit context.

[Andrewgen_Receptors]

@TrainForPain

what have your thoughts been on the (1) program and (2) Surge Workout Fuel?

I want to give this program the writeup it deserves, so I’ll be holding off on (1) until i have the time to write this thoroughly (or until i need a hard distraction from school).

As for Surge (2)…

My performance has been steady on Surge, and I’ve gotten stronger despite being in a deficit - kind of putting the whole “you can’t get stronger while you cut” argument to rest IMO.

More importantly though, is that ive had very few bad training days while using Surge. It’s not like a huge noticeable difference when taking it, but it’s absolutely noticeable when not taking it.

Plus it tastes great. Will continue to use this product, although probably not 3x servings on the daily as prescribed… no noticeable difference between 2 and 3 servings, probably a 30% (subjective) better result when double-dosing vs single dose though.

Lemon > Berry for sure.

[TrainForPain]

@Andrewgen_Receptors

It’s not like a huge noticeable difference when taking it, but it’s absolutely noticeable when not taking it.

That’s a great way to put it. That pretty much sums up exactly how I’ve felt.

[Andrewgen_Receptors]

9/20/22 - MetCon for Muscle P2W3D1

Weight: 223.1lb
Sleep: 7h 4m (83% fitness score)

W5 Push	Exercise	Sets/Reps	Load	Effort	1RM	Weight	Week 1	Week 2	Week 3
A	Above-Shoulder 2-Dumbbell Walk	1 x 2 min.	Light	Met2		45x2	45x2	45x2	45x2
B1	Push Press	2 x 5 reps	70-75%	Res	235	164.5	5x175, 5x155	5x165, 5x165	5x165, 5x165
B2	Dumbbell Lateral Raise w/ Multi-Rom	2 x 10-15 reps	Medium	Full		15x2	15x10, 15x10	15x12, 15x10	15x12, 15x10
B3	Overhead Dumbbell Carry	2 x 1 min.	Light	Met1		45lb	45, 45	45, 45	45, 45
Rest 4 min. or less
C1	Decline Bench Press	2 x 5 reps	65-70%	Res	320	224	225x5, 225x5	225x5, 225x5	225x5, 225x5
C2	DB Bench Press w/ Multi-ROM	2 x 10-15 reps	BW	Full		45x2	45x12, 45,12	45x14, 45x12	45x14, 45x12
C3	Two Push-up Strict Burpee	2 x 1 min.	BW	Met1		BE	1m, 1m	1m, 1m	1m, 1m
	Rest 4 min. or less
D	Dip Top Position Iso. Hold	1 x 2 min.	BW	Hold		BW	50s, 40s, 30s	1m, 30s, 20s, 10s	1m, 30s, 20s, 10s
Rest 4 min. or less
E	Dumbbell Bench Press Loaded Stretch	1 x 2 min.	XLight	Hold		25x2	1m, 1m	1m 15s, 45s	1m 15s, 45s

Completed in 31m 58s

• Shoulders are tight as fuu…
• No other comments for now. Time for food.

[SpearsHF]

100% agree on all of this. I also feel much more “steady” on surge, and after about week 2 I ran out of traditional stim preworkout, and stopped using it all together…after using it every single training morning for probably 5 yrs, I have to say I wont go back. I’m a surge guy now, my workouts and overall day go much better now. I would also agre on 2 being good, but 3 just feeling like a chore. On rest days, I like taking it in the evening and it makes me feel more ready to go for my early AM traning. I also agree lemon>berry, ordered 2 bags of it on the refill.

I’ve been tracking in a calorie deficit this whole program, but have shown strength progress each and every week. I’m very interested to get my body measurements and photos at the end, because importantly I don’t feel flat or weak. I feel pretty smoked in the evenings, but during training I’m fine. The scale isn’t moving much for me, but I feel like that may be due to actually building some muscle on this program (at least that’s what I’m telling myself). The one downside with the Surge is I do feel somewhat bloated/waterlogged with it on training days when using 3 doses. Could be that I also have a postworkout shake after training, so that’s consuming about 2L of liquid right around training using the Surge protocols.

[onfire1]

I do a mix half-and-half, it’s really great

[Lonnie123]

It took me way too long to realize your username is a play on Androgen Receptors

[rugby_lifting]

What’s the plan for your next programme then?

Any new goals?

[Andrewgen_Receptors]

I needed to post these the past few days - was behind on school work and trying to catch up.

9/25/22 - MetCon for Muscle P2W3D3

Weight: 223.2lb
Sleep: 7h 2m (88% fitness score)

W7 Pull	Exercise	Sets/Reps	Load	Effort	1RM	Weight	Week 1	Week 2	Week 3
A	Farmer’s Walk	1 x 2 min.	Light	Met2		45x2	45x2	45x2	45x2
B1	Muscle Snatch from Hang	2 x 5 reps	70-75%	Res		135	5x135, 5x135	5x135, 5x135	5x135, 5x135
B2	Snatch-Grip Shrug Iso-Prefatigue	2 x 10-15 reps	Medium	Full		135lb	12x135, 10x135	12x135, 10x135	12x135, 12x135
B3	Farmer’s Walk	2 x 1 min.	Light	Met1		45x2	45x2, 45x2	45x2, 45x2	45x2, 45x2
Rest 4 min. or less
C1	Pendlay Row	2 x 5 reps	65-70%	Res		245	5x245, 5x245	5x245, 5x245	5x245, 5x245
C2	Chest-Supported Rear-Delt Raise MDS	2 x 10-15 reps	Medium	Full		30x2	15x30, 13x30	15x30, 13x30	15x30, 15x30
C3	Zercher Carry	2 x 1 min.	30% BW	Met1		80lb	80lb, 80lb	80lb, 80lb	80lb, 80lb
	Rest 4 min. or less
D	Chin-up Top Position Iso. Hold	1 x 2 min.	BW	Hold			1m, 30s, 20s, 10s	1m, 30s, 20s, 10s	1m 15s, 30s, 15s
Rest 4 min. or less
E	Pull-Up Hang	1 x 2 min.	BW	Hold			1m, 1m	1m, 1m	1m 15s, 45s

Completed in 30m 48s

[Andrewgen_Receptors]

9/26/22 - MetCon for Muscle P2W3D4

Weight: 222.3lb
Sleep: 5h 12m (45% fitness score)

W8 Labor	Exercise	Reps/Time	Load	1RM	Weight	Week 1	Week 2	Week 3
30 Minute Time Limit, AMRAP						Time	Time	Time
A1	Snatch-Grip High Pull from Hang	3 reps	60% 1RM		155	155lb	155lb	155lb
A2	Barbell Curl Walk	20 steps	20-30% BW		50	50lb	50lb	55lb
A3	Dumbbell Clean and Press	5 reps	10-12RM		50x2	50lbx2	50lbx2	50lbx2
A4	Two-Hand Anyhow Walk	10 steps per arm	20% BW	225	45	36lbx2	36lbx2	36lbx2

Completed 10 rounds in 30m 55s

• Slept like shit this day and a few leading up to it. Recovering from the ridiculous SoCal Fall allergies I have.
• This was the last day of the program as written.
• Taking a weeklong diet and training break. I may only need a few days off of training, but motivation/comittment has been wavering pretty hard the last couple weeks - so what better way to re-motivate myself than to force myself into unwanted time off?

---

@Lonnie123

It took me way too long to realize

You’re not the first lol. Y’all should just be happy my handle isn’t C. Moore-Butts, Mike Hunt/Hawk, Lee Keebum, or Bowfa D. Snuts

---

@rugby_lifting

What’s the plan for your next programme then?

I think I want to run something along the lines of a 5/3/1 PPL+Gap for arm specialization.

@rugby_lifting

Any new goals?

• Arms >18" (17.25-17.5" currently)
• Still want to get lean, but will be taking a short diet break (maybe longer - I need to get my head in the game before comitting to dieting again)
• FFMI >30
• Be (more) unreasonably strong in my big lifts

[rugby_lifting]

That looks a good idea for a programme. You’ll have to let us know how it works and then if you keep the added arm size when you drop blood restriction training.

You running that as a four day programme?