End is in sight! I swear I’m going to have nightmares a few years down the line from this lol, absolutely awful.
You’re definitely doing it right by the sounds of it.
2 Likes
BTN Press
3x12x35kg
Bench Press (3 count pause)
3x9x62.5kg
Dumbbell Row
3x15x35kg
High Bar Squat
1x20x92.5kg
Dumbbell Pullover
1x20x10kg
Stiff Legged Deadlifts
1x15x110kg
Dumbbell Pullover
1x20x10kg
Have started to hold the two 1.25kg plates in my hands before putting them on the bar, I guess in a way to make it feel less heavy. Each rep I feel like i’m going to get stapled, and sets are taking 5-6min. So close now.
4 Likes
Something else you could do is something known as “overwarming”. Put MORE than your work weight on the bar, unrack it, walk it out, bend your knees a few times and then put it back. Rest a little, put the work weight on and go. It will feel much lighter by comparison.
But, really, it’s not the heaviness that makes the squats suck: it’s the time, haha. Those 3 breaths take FOREVER.
3 Likes
Yeah, i think I’ll give that a go, thanks for the tip.
Agreed on the time being the worst bit, I will admit though, I am taking MUCH more than 3 deep breaths near the end haha.
1 Like
22/11/25
BTN Press
3x8x37.5kg
Bench Press (3 count pause)
2x11x62.5kg
1x10x62.5kg
Dumbbell Row
3x15x35kg
High Bar Squat
1x20x95kg
Dumbbell Pullover
1x20x10kg
Stiff Legged Deadlifts
1x11x115kg
Dumbbell Pullover
1x20x10kg
5kg to go. End is in sight!!!
4 Likes
25/11/25
BTN Press
1x10x37.5kg
2x9x37.5kg
Bench Press (3 count pause)
3x12x62.5kg
Dumbbell Row
3x15x35kg
High Bar Squat
1x20x97.5kg
Dumbbell Pullover
1x20x10kg
Stiff Legged Deadlifts
1x15x115kg
Dumbbell Pullover
1x20x10kg
Aside from the usual trepidation, I felt a little silly loading up the plates, just to be only 2.5kg (and some milk) away 100kg. Cant believe I’ve got this far.
The actual set was ~6min long, if you can call it that, it was more like a series of singles without racking. Again, stupid hard.
4 Likes
I am so excited every time I see you’ve posted an update in the log. Way to get after it dude.
2 Likes
Thanks man! The encouragement and advice from everyone here has been crucial for this, and is much appreciated!
@LampLettuce Second this, you are doing An amazing job.
3 Likes
27/11/25
BTN Press
3x10x37.5kg
Bench Press (3 count pause)
2x10x65kg
1x9x65kg
Dumbbell Row
3x15x35kg
High Bar Squat
1x20x100kg!!!
Dumbbell Pullover
1x20x10kg
Stiff Legged Deadlifts
1x13x120kg
Dumbbell Pullover
1x20x10kg
Came into the session with a lot of trepidation. The squats were even harder, but I felt more confident that I could do it, oddly enough. The relief after squats was unreal, both physically, and by knowing I had got where I wanted to.
Heading forward, I think I’m going to go down in weight, and just set some silly rep PR’s - just to complete the 6 weeks.
3 Likes
Way to crush it dude!
If I may: don’t go down in weight. Stay at THIS weight and go for the rep PRs.
1 Like
Absolutely brilliant work. Well done.
1 Like
Fantastic! Super stoked for you: Excellent, excellent work.
1 Like
29/11/25
BTN Press
1x11x37.5kg
2x10x37.5kg
Bench Press (3 count pause)
1x12x65kg
1x11x65kg
1x10x65kg
Dumbbell Row
3x15x35kg
High Bar Squat
1x21x100kg
Dumbbell Pullover
1x20x10kg
Stiff Legged Deadlifts
1x15x120kg
Dumbbell Pullover
1x20x10kg
Squats were still absolutely awful, but its a little easier mentally knowing its a weight i have done before, I just have to grit my teeth and stick it out a little longer.
Looking back at my progress on every movement has been awesome, only just realized how far i have actually come now. Absolutely insane stuff.
4 Likes
2/12/25
BTN Press
2x11x37.5kg
1x11x37.5kg
Bench Press (3 count pause)
2x12x65kg
1x11x65kg
Dumbbell Row
3x15x35kg
High Bar Squat
1x22x100kg
Dumbbell Pullover
1x20x10kg
Stiff Legged Deadlifts
1x10x125kg
Dumbbell Pullover
1x20x10kg
Starting to really feel and get to understand what accumulating fatigue actually means…
4 Likes
4/12/25
BTN Press
2x12x37.5kg
1x11x37.5kg
Bench Press (3 count pause)
1x12x67.5kg
2x11x67.5kg
Dumbbell Row
3x15x37.5kg
High Bar Squat
1x23x100kg
Dumbbell Pullover
1x20x10kg
Stiff Legged Deadlifts
1x12x125kg
Dumbbell Pullover
1x20x10kg
Finally decided to make the jump with the rows, spending alot of time at 35kg meant i was good for 37.5kg, with a little extra slop.
Not long to go!
2 Likes
6/12/25
BTN Press
3x12x37.5kg
Bench Press (3 count pause)
3x12x67.5kg
Dumbbell Row
3x15x37.5kg
High Bar Squat
1x25x100kg
Dumbbell Pullover
1x20x10kg
Stiff Legged Deadlifts
1x15x125kg
Dumbbell Pullover
1x20x10kg
Alright, that’s it - Im calling the program here, I cant imagine doing another session.
These last couple of weeks have been insane and, even if it sounds silly, I feel like this program has helped me in other aspects of life too. It has showed me that, if I truly want something, I can will it into reality.
Also finally weighed myself:
Beginning: ~60kg
Today: 71.2kg
That’s 11.2kg, or around 25lbs gained. I honestly now wish I could have made it to 30lbs just to fulfill the book’s “promise”
From here I’m probably going to take a couple of weeks doing some lighter training / re - orienting goals
1 Like
This tells me you’ve absolutely completed the program successfully.
Congrats all the way around!
1 Like
OutSTANDING work there dude!
1 Like
@T3hPwnisher @SvenG
Appreciate the words there guys, couldn’t have done it without your help and encouragement.
The same gos to
@simo74 and @BrandonCrawford
3 Likes