Thanks man! That really means a lot to me coming from you
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Holy smokes what a rebound day. I have eaten and slept so much today without even really thinking about it. It just happened. I got home from work and laid down and just fell asleep for 2 hours. I slept pretty well last night too. About 7.5 hours. I was just crazy exhausted for some reason. Then in terms of eating I didn’t really think I had eaten that much until I actually put it to paper at the end of the day: 2 scoops of protein powder, pumpkin seeds, candy cane spoon, 2 slider sandwiches, hamburger soup, peppermint milk shake, 2 microwaved chimichangas, and 8 oz 100% grass fed ground beef mixed with 6 whole pasture raised eggs. Today just felt like recovery done right. Vital for recovering from a day like yesterday.
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Big 5/3/1 Bench day today! From a bro perspective, this is my favorite day. I hit a new Bench PR of 310 for a STRONG 2 reps. Also I don’t know if I am innovating with this or just copying somebody else that has already blazed the trail, but I basically did Poundstone Curls but with standing overhead tricep extensions (using an axle) before hitting the original Poundstone curls for a new PR. I was ready to quit the extensions at rep 80, but I knew I had to get 100 to truly Christen the exercise properly. So I ended this workout with just an unreal arm pump!
Forever BBB W3D3
Bench 240x5, 275x3, 305x2 (Rep PR)
BBB Bench With Fat Gripz 225 5x10
Meadows Rows 125 5x10
Sit Ups x50
Poundstone/McCright Tricep Extensions x100(World Record)(PR)
Poundstone Curls x140(PR)
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Amazing deadlift session tonight! I pulled 465 for the first time in my life today and did so for 2 reps! It went up easy and fast for both reps, which again, is amazing for my confidence going forward! Anchor is halfway finished now. BBB is once again proving to me why it’s king.
Forever BBB W3D4
Deadlift 370x5, 415x3, 465x2(PR)
BBB Deadlift 345 5x10(BBB PR)
Dips x50
Banded Face Pulls x100
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Nice deadlifting, man!
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Thanks so much man!! That’s definitely my best lift and I’m fortunate I’ve been able to continue progressing on it so well
Haven’t been in here for a while glad to see you still absolutely crushing it on multiple fronts!
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Thank you brother for checking in on me it really feels like it’s all been coming together. The food is truly fueling better and better performance in the gym. The amount of hunger this program generates, it’s almost impossible to not just eat like a horse!
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Oh boy tonight was just one of those days where you’re just happy to survive and hit your numbers. I was actually excited about this workout going into it, but my muscles felt super drained today, including a pulled bicep, it felt like. My first 2 reps of my top set were perfect, and then I had two more reps that were definitely more like a push press. Frustrating. I’m just splitting it down the middle and calling it 3 reps. The good news is, I was really able to push the rest of the workout and the rows with the 115’s are feeling easier and easier. I’ll move those up to 120s very soon.
Forever BBB W4D1
Fat Grip Press 135x5,155x5, 175x3
BBB Fat Grip Press 115 5x10
Dumbbell Row 115 5x10
Dips x50
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Another tough workout session last night. I think I need to start lifting BEFORE work because these night sessions have been brutal. Need to just keep feeding the recovery between now and tomorrow. Hit my squat numbers pretty much no problem, so I’m definitely feeling good about how that turned out. Assistance, I just did the baseline 50 reps.
Forever BBB W4D2
Squat 260x5, 295x5, 335x3
BBB Squat 220 5x10
Fat Grip Chins x50
Dips x50
Sit Ups x50
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Well I just want to give a quick update on training since it’s been a while. I finished off Forever BBB and then did a cycle of 5/3/1 and Widowmakers and managed some sweet PRs:
Bench-315x2 and 250x16
Fat Grip Press-190x1
Squat-350x2, 340x3
Deadlift- 500x1
I’m going to be dropping my training Maxes back because they are now butting up close to my true maxes. So time to drop things back 15% and I’m going to run Building the Monolith again! My brother is going to be running it with me after his race in 2 weeks. In the meantime, I think I’ll do something simple like the Triumvirate 3’s and 5’s week with PR sets before hopping into BtM. Excited about going crazy with food again too. Pushing 230 pounds right now, I might the size of a Water Buffalo or a Porpoise by the end haha!
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Also got a GoRuck weight vest for Christmas from my wife, so Weighted Vest walks are about to become a daily conditioning practice! As well as being able to more easily load dips, chins, and push ups!
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Unreal, dude! Your strength has absolutely exploded—and I’m sure you’re looking huge these days too.
Nice work!
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Still a huge fan of yours dude. Fully appreciate that you are out there living it.
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Thank you so much man! Training is so much of who I am, and mentally it brings me so much satisfaction to push myself to the limit. It’s something I have 100% control over. I control my destiny. I always appreciate your encouragement and motivation!
@SvenG I really appreciate it brother! The extra size has fed the strength and the extra strength has fed new size, so it’s a foodchain of awesome haha!
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Just wanted to share these two photos, one from December 2021 pulling 405(which was about my 2-3 rm at the time) and the other from a few days ago when I pulled 500 for the first time. In between, I’ve spent the whole time, with the exception of the Surge Challenge for a couple of months, doing 5/3/1 and several of it’s variations. In the first photo I’m a somewhat slender looking 192, in the second photo I’m 230 pounds with a sleep apnea certified neck. And I think that these photos basically tell the story of the journey I’ve gone on from 2021-now in the weight room and in the kitchen.
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Day 1 of the Triumvirate as my lead in to Building the Monolith. Felt awesome really focusing on a PR set and not grabbing to worry about any of the work after with the same degree of intensity. A great example of Berzerker and Beefcake today. Went Berzerker with Deadlift, Beefcaked with Good Mornings and Hanging Leg Raises. Absolutely love the simplicity and just rocking a few exercises hard!
Triumvirate 3/5/1 W1D1
Deadlift 300x3, 340x3, 385x17(PR)
Good Mornings 95 5x12
Hanging Leg Raises 5x15
My wife got us his and her yoga mats for Valentine’s Day so we closed the day out with some lower back and hip yoga with Adriene!
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My app informed me that 17 reps with that weight would be an all time PR for me, so I knew I had to do everything in power to get there!
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No PR today, but one hell of a session today nonetheless! Actually worked hard enough, combined with some bad sleep, to trigger a migraine that kind of messed up my night and I’m just now recovering from it after a nice nap.
The session itself suited the needs of exactly what I’m going for right now: Berzerker on the main lift, go absolutely balls to the wall with intensity and Beefcake with assistance the assistance, get a pump and grow some muscle. I’ve referenced that twice now, and if you don’t know what I’m referencing, it’s from a post Jim Wendler made on Instagram and his blog. “Training Simplified” it’s really spoken to me lately and really has me set straight on the purpose of everything I’m doing in my training life. This is why I’ve stripped everything down so much at the moment. I just wanted to get down to the root of my training, pour everything into that PR set, go hard on a few exercises that will make me bigger and better. It’s easy to know the purpose of every rep of every exercise when you aren’t sandbagging for what’s coming next. I love exercise variation, but sometimes I simply NEED simplicity. This is why the Triumvirate stands the test of time and just rules.
Triumvirate 3/5/1 W1D2
Bench 185x3, 210x3, 240x15
Dips 5x10
Superset
Chin-Ups 5x10
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