I’ve re-read the same paragraph about four times now and my damn monkey brain isn’t making sense of it
With leader/anchor in 531 forever, if I’m doing a 2/1 ratio am I still increasing my TM after each cycle of leader, or only the second one?
My biggest confusion is that I’m doing the strength and conditioning leader/anchor which technically gets through the 3 weeks in 2 weeks…
Figured I’d ask our resident program rainman
Hey man, I appreciate you doing that, but in truth, I never really cared for the leader/anchor construct of Forever to apply it, haha. Leaders make me grow, and if I’m gonna do an anchor, I’m just gonna do my own thing.
That said, my understanding is, unless the program specifically says not to increase the TM between cycles (like Krypteia), you’ll do 1 cycle, increase the TM, do another cycle (so 6 weeks of total training), then 7 week protocol, then anchor.
Haha you’re ridiculous, man. I don’t think I’ve commented since you’ve started your new program, but it seems awesome so far. The way you are writing, it seems like you have your stuff dialed in 110%! I’m excited to see what unfolds.
@boilerman Always means a lot from you dude. You absolutely “get it”. This has been a very solid experience for me. Excited to see how it goes as well!
AM WORKOUT (0350 natural wake up) Semi-Fasted: 1 scoop Metabolic Drive shake at 0100
PLAUGE OF STRENGTH’S “FAMINE” WORKOUT Week 2, Day 4 (it’s the Day 4 workout, done on day 3 due to schedule)
Axle Bench Press (1:50 between work sets, 25 band pull aparts between worksets)
3xAxle
1x136
1x226
3x321
2x2x321
1x2+x321 (failed on the third rep attempt, hit the j-hook)
Behind the Neck Press/Hanging Leg Raise Superset (90 seconds rest between sets of BtN press)
6 sets of 115 (12 reps in first set, then 6s and 7s), pause 2 seconds at top
5xAMRAP leg raise
15 minutes of dips
300 total (ran over time to accomplish)
Fat Gripz concentration curl circuit (no rest, 1 arm, then the other until done)
2x20x15lbs
1x20x10
2x10x5
2 mile forced march
153 bodyweight squats and 60 push ups in 5 minutes
Notes:
Opened with a HARD triple on the bench, and that set the pace for the rest of the workout. Wanted that final triple at the end, but kept hitting the j-hooks each set and it finally came to a head. Given my weight loss, pressing strength tends to be the first thing to drop, so being able to hold on is a victory in and of itself. Caught myself psyching myself up on the final set and shut that down. Got in some pull aparts here because I knew I wasn’t going to squeeze them in anywhere else: goal today was to get this workout done quick.
The speed goal drove the BtN/ab work supersets. Seemed to be where I’d experience the least interference. I had a performance decline here compared to last week looking at it purely in terms of numbers, but as far as effort and pump goes this was MUCH better than last week. My ROM is really solid as well. And I was definitely feeling the fatigue at the end.
Went with a different approach on the dips this time around: used some DoggCrapp style deep breathing rest pause between sets and still went for Jamie’s RX of as many sets as possible with half my best rep topset. I got through 6 sets of 20 legit, and then after that I’d rest pause until I got to 20 before stepping away and doing the 12 deep breaths. When I had 5 minutes remaining, I shut that all the way down and just chipped away at it with a goal of getting 300 in 15 like I did the previous week. I had to run over to get it done, but I’d rather have the reps.
Concentration curls are real “taking my medicine” sorta stuff. Don’t care for them, can see the value. This is about the only time my torn bicep becomes apparent to me, as my left struggles to keep up with my right. The fat grip is a nice enough touch.
Just like yesterday, I managed to get in 2 miles of a fast walk/slow jog, with the last .25 miles being a flat out run. Sticking with the theme of the program, I liked to think of it as marching to the battlefield before charging the enemy. Came back and set a timer to get in as much of the bodyweight work as I could. Prioritized squats over push ups today, since I got in those 300 dips previously. I’ll get the rest of it done through the day.
Remembered to step on the scale today. Typically I weigh in on Thurs or Fri, but I was aware enough to do it today. It read “187.8”. I was 201.0 in the final week of Super Squats, and apparently 12 days ago I was 190.0. So I’m looking at 13.2lbs in 41 days, just about 2lbs a week. Pretty nutty, given I’m not even trying to lose weight. Keep seeing more and more leanness PRs.
I really like the food thoughts!
I don’t personally like drinking the pre-bed shake because we end up eating dinner late because of the kids’ sports so I just don’t want it.
I do like the “bookend” idea and am playing with old school whey before and after training. Nothing is making me happier than getting back to the 90s weight room - no joke.
I also am a big fan of the real food freedom. Remember when we just ate big “farm” meals and everything worked out? Awesomeness.
As an aside, I recently saw Layne Norton on someone else’s video (dude is a genius, but I often find his delivery irritating). Anyway, as a world record holder, he was talking about how his training isn’t optimal… but it is practical. I liked the way he put it and think it plays well here.
Appreciate you stopping by dude!
The 90s is a great time to step back into. I’m pretty much living there, haha. And totally agree with the big farm meals. Heck, I’m still in middle America with access to some great farm food, and my mother-in-law is a born and raised Iowa farm girl and brings those values with her when she visits. On my Jamie Lewis kick, he has a great series on the “Empire Building Diet” that talks about the foods we ate as Americans when our country was growing, and returning to those roots would do us some good. As an aside: Canadian Lumberjacks figured out that chili on cinnamon rolls was amazing fuel for a day of lumberjacking (phrasing!), so there’s something there.
Making the pre-bed shake into my oatmeal goes a long way: it’s a soothing way to end the day. Meanwhile, that mid-night shake I’ve been getting in has been making my mornings SO streamlined. Just get up and lift.
Concur about Layne’s delivery. I’ll always appreciate him for his mutant squat form that looks like mine, haha. But that’s such a salient point. NO ONE is optimal: effective is enough.
AM WORKOUT (0345 Natural Wakeup) Semi-fasted: 1 scoop of Metabolic Drive at 0030
PLAGUE OF STRENGTH’S “FAMINE” WORKOUT Week 2, Workout 4 (Workout 5 of the program, days out of order due to schedule)
Explosive axle row/Front squat to straps superset
1x2x316/3x2-3x296 for rows
6x4x275 for front squats (most sets were 3+1 due to bar slipping)
1:50 rest starting at end of row set for those first 4 sets, then 1:50 rest between sets for remaining front squats
T-bar row/Hanging leg raise superset (1:20 between sets of rows)
4x20x85
2x20x70 w/triple dropset (60-35-10)
5xAMRAP leg raise
15 minutes of NG chins
100 total (ran slightly over time to accomplish)
Calf raise stripset
25x105
25x80
15(ish)x55
15(ish)x30
25xBW
2 mile forced march/run
300 push ups
Breakfast/travel to work
100 BW squats
Notes:
I am flat out exhausted. There could be no better time for me to be running this protocol. 12s are beating me down, calories are low, and I’m running this program straight into the ground with these modifications to shave off time. I didn’t see what you’d call “progress” on this workout compared to last week, but the effort was significantly higher.
Misloaded the first set of axle rows, which was a blessing, because at first I thought I was just stupidly fatigued. Dropping it from 316 to 296 made it feel much better. Unintentional over-warm. Running that superset with the front squats was stupidly intense. I bugged my right hip on a few of those lockouts, so I need to watch out for that. I’ll see how nice it plays tomorrow for my mat pulls.
Perhaps the solution would be to do SSB front squats if I’m hard set on supersets. Something with a higher potential for success. I was dealing with bar slippage quite a bit on this one. Something to think about. But again; I’ll celebrate the effort here.
Really tried to focus on getting a good squeeze on those rows. I ended up breaking out the straps so I’d have some grip left in me when it came time for the 15 minutes of chins. I had nothing in me for those hanging leg raises.
Was less strict about rest times with the chins and used the downtime to set up the gym for tomorrow. Still working around those 12s. 100 total was worthwhile. Stuck with NG this entire time compared to last week, primarily because it gave me a great chance of success.
Was just flat out running out of time, so called an audible on the calf raises, but as you can see in the video I still achieved some significant pain PRs.
The forced march was far more intense than previous days to be able to squeeze everything in. I’m really proud of myself for just how much getting to yes I’ve managed today already. I got the push ups knocked out waiting for my shower to warm-up, and I’m already 100 squats deep. The extra bodyweight work is a touch of genius from Jamie. The first few days it was exhausting, and now I’m super acclimated to it, and my upper body and quads are positively reflecting the work.
Got in my remaining 200 squats at work, doing 2 sets of 100 through the day.
I’m really trying to go full tilt into this carnivore/keto/paleo/whatever thing, and I wish I took a photo of this, but for my HSM today I cooked up 2 eggs in my egg cooker and then put them between two slices of some leftover Easter ham, using the ham like bread to create an egg sandwich. It was honestly amazing. God I love eggs.
This reminds me, we still need to attempt the Gaston egg challenge post T-ransformation (and when the price comes back down - not trying to spend 40 bucks for one day worth of eggs).
I am pretty sure I can do it but my intestines might not be happy.
It’s on my list! I got that, the 5lb burger challenge, and a few other things. The upcoming “Feast” block is going to be pretty solid.
Already planning out the training portion of it. It’s honestly VERY good for me to have an end in sight here. I am too good at losing fat and I’m catching myself chasing that leanness dragon again. I at least don’t have to worry about tanking my hormones this time, but I still have to avoid my natural propensity for self-destruction. It’s been convenient having this phase of long work days and the Mrs traveling coinciding with the hardest part of the training/diet, but having a set end point is for the best.
And really, $40 is like a good meal out. I can justify that, haha.
AM WORKOUT (0345 natural wake up) Semi-Fasted: 1 scoop of Metabolic Drive at 0045
PLAGUE OF STRENGTH’S “FAMINE” ROUTINE Week 2, Workout 6 “DEALER’S CHOICE”
Set a 1 hour timer and got in as much as I could
(6) Mat pulls
14+4+4x405+chains (there was a warm-up too, but who cares)
Several sets of band pull aparts while I try to Humpty-Dumpty myself back together
Belt squat stripset
54x200, then 3-5 reps of 175-150-125-100-75-50-25-axle
Band pull aparts while questioning life decisions
Kroc rows
21x115
Axle shrug against strong short bands
25
Flat DB bench non-stop reps
152x20lbs
Lateral raise dropset
20x20lbs
20x10
20x5
20x2.5
20xEmpty Hands
Poundstone curls
126xAxle
Standing ab wheel
1x7
End of hour
2 mile forced march
200 bodyweight squats in 5:30
50 more bodyweight squats while waiting for shower to warm up
Notes:
I got 5 hours of sleep leading into this. I’m in an interesting state where I’m constantly exhausted yet I can turn in insane performances on the training. This was an outstanding day and I left it all out there on so many exercises. Really appreciated my ability to dig on those mat pulls and that set of belt squats. Both took a chunk out of my soul. My hip felt outstanding on the mat pulls: just a slight amount of pain breaking the weight off at the start. Legs were absolutely blown up after the squats. The blown out blood vessel report post training was a solid testament to effort put in.
I really appreciate Jamie’s genius with this day. It’s been an outstanding outlet for all those things I tend to sneak into training when left to my own devices, and has resulted in me creating a very brutal training day. It’s cool how it’s pretty much a “single set” theme. Shows what I gravitate toward.
I really like those DB benches. Just keep churning out reps. Very solid pump.
The “forced march” was definitely more run than march today, but I am really pleased that I managed to get in my 2 miles OUTSIDE for the majority of this week. I thought for sure I’d have to break protocol and do walking inside the office to make it all work. Whole lotta getting to yes. In that regard, getting those 200 bodyweight squats in at the end was BRTUAL, but it’s what needs to get done.
Good chance I’ll be working through the weekend as well, but the literal heavy lifting is done. Will have to figure out how the Rampage is gonna work. I am just stupid lean these days. I’m flat right now, but so lean that even while flat I’m carving out a solid physique.
I just realized how on point my outfit was for today. SO much urban camo, haha.
You’re stupidly balanced man, it’s insane.
Strength,Endurance, and Explosiveness all packed into one.
What’s on the menu for today?
Hey thanks man. I really appreciate that. Not often I’m called “balanced”, haha.
Aside from a bunch of shakes, my meal for today is going to be some bison taco meat, leftover chicken breasts from my kid’s dinner at a local BBQ place and 2 whole pasture raised eggs. And SOOOOO much caffeine.
Um, what is this? I’m happy to emulate my favorite character of all time
Start with 4 dozen eggs for breakfast. Once you can do that: 5 dozen.
Well I guess I could have figured that out, I’ve seen the movie.
I’m already the size of a barge
Sounds like you get to start at 5! Haha.
Quick question, I can’t remember if you’ve mentioned it often, but I wanted to ask about if your cholesterol comes back hella high when you up your fat intake? I’ve slowly weened myself down on my carbs and have been increasing my fats. Did a screening this afternoon and my number (A1c?) came back at 240 (I’ll be honest, I did freak out) I do have a family history of high cholesterol on my dads side so I’ve always been mildly concerned about pushing Keto for extended periods of time. They told me to cut down on carbs/bread, and I had to giggle because…ya know, I already did lol.
My HDL skyrocketed while my LDL hit all time lows alongside my triglycerides. I prioritize non-animal fat sources for the most part, going for avocados, sunflower seed butter, nuts, nut butters and peanut butter, but if I DO eat animal fats, I go for animals that have been raised on their natural diets. Grassfed beef and dairy, pasture raised whole eggs, wildcaught fish etc.
Very good to hear them say to cut down carbs as a means to lower cholesterol. There seems to be more and more science to support that.
EDIT: While I’m posting, got in the remaining 50 squats and 300 push ups at work. Those push ups murdered me when I first started this program, and now I’m just flying through them.
Alright, let’s do a little future prep while I have some downtime.
I’m unsure what my work schedule is going to be like next week. If I’m still doing 12s, I’ll most likely stick with Famine. But if I’m back to a more normal tempo, I can see myself heading into “Feast”. Once again, the Mrs will be away from the week, so I’m gonna have my hands a little more full as far as childcare goes, but I feel like I have nutrition so dialed in as far as “high speed/low drag” goes that I can make this pivot without too much difficulty. That leaves the training.
Here’s the quick-reference guide (out of respect for Jamie, I won’t publish the fully fleshed out protocol)
Day 7 is a day off, so I didn’t include it.
GENERAL NOTES
No prescribed rest times here: rest enough to get things done. That bodes well for me.
I’m going to allow myself the freedom to mix/match and super/giant set from the get-go on this one. In fact, I might do that FIRST, see how long THAT takes and, if I have room to play, scale it more back to normal.
DAY 1
The Anderson squats will either be buffalo bar or SSB. I might do them off the straps, since they’re easy to set up, or I’ll do them chain suspended, since that’s easier to set up under.
Those hamstring curls might become GHRs. About the only limitation there is I’ll have to bring the phone with me down into the basement to get them done, since my GHR isn’t in the gym. Still an option to do GHRs on the reverse hyper too: just gotta actually go heavy. Or hell, I could do reverse hypers.
I can definitely see viable giant/superset avenues here. I’d take those Anderson squats legit, and quite possibly the GMs as well, but hamstring curls, calf raises, hanging leg raises and chins can all easily be mashed together.
DAY 2
Wide grip bench will most likely not be very wide, because my shoulder is absolute garbage. Floor press honestly might be a fun variation, although I actually don’t know if I have a decent set-up for it with my current layout.
Leg raises will most likely get thrown in between dips or the military presses.
Pushdowns and extensions may be done with bands.
DAY 3
I might actually do my mat pulls here. I could keep up the ROM progression but still go with the prescribed rep/set protocol. There’s always high handle trap bar too. That would be gnarly for heavy doubles. For the sake of speed, if I go straight bar, I’m thinking axle, because I could transition straight from that to the rows. Or Texas Power Bar. Basically, not the deadlift bar. Don’t want to row that.
Those face pulls will become band pull aparts and get done through out the workout, probably for way more than 4x20.
Leg raises probably between bent over rows or first pull.
Hammer curls will find a home somewhere too.
DAY4
DAY 5
This could also become a SSB squat, just because of that AMRAP at the end.
Heavy triple hamstring curls…I don’t even.
Shrugs might be done with a shrug bar…because that makes sense. Otherwise, axle or barbell.
More potential for mashing together curls, calves and abs. Hell, some people make a whole day of that.
DAY 6
As always: Chaos is the plan.
