looking good. 
1 Like
Long post…
9/7/2025
BW 190.3 - past week average of 189.8. 1.5lb increase from last week, assuming eating at a surplus is adding some glycogen, similar to the first few lbs you lose in a deficit. Don’t think I ate enough to gain that much in a week, haha.
TB Mass Template - Cycle 2, Week 3, Workout 1
Main Work
Bench 210x3 225x2 235x2 245x2 255x2
Squat 295x4x3
Chin-up 45x4x3 last set drop set to BW
Supplemental Work
Row Machine 2plx3x12-15
Side Delts Seated 20x3x12
Decline Sit-ups x3sets
Crunch Machine x3sets
Leg Lifts x3sets
The squats and chins were light today as the focus was bench. Gym was empty and I had time so went harder on the accessories than usual. Bench felt great, 255x2 is a PR and this wasn’t a total grinder either. I rarely ever went for more than 1 rep over 225 in the past. I will speak this 315 bench into existence one way or another.
This gym is pretty well set up for both powerlifting and bodybuilding. 5-6 squat racks, 5-6 benches and platforms plus a ton of plate loaded machines. NOBODY is every using the barbells. Things have changed so much with the way people train. I don’t even see younger kids hogging benches in groups anymore, haha. Culture has changed a lot and shifted towards machines.
Another photo below, more to log the angle of my back in the reflection. Feeling like I’ve already added some thickness with almost no visible fat gain since the beginning of summer. Chin-ups a few times a week is working wonders for me. Never really look at my back but I’ve never seen it looking like this!
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Looking solid, my dude! Great work.
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9/8/2025
BW 189.0
TB Mass Template - Cycle 2, Week 3, Workout 2
Kinetic Conditioning
3 rounds:
5 clap pushups
50-100m sprint (not sure, was just on an open field)
2 mins rest
5 squat jumps
50-100m sprint
Took this one from the TB Conditioning book. Easier workout but made sure to do every piece as explosively as possible with full rest. Walked to and from the field where I did this so pretty active morning.
Food Log
- 3 eggs, Dave’s Bagel, Apple
- 6oz chicken, 2 tortillas, cheese, 1/2 avocado, 2 scoops whey
- greek yogurt + whey + raisins
- will be 10oz chicken, rice, beans, peppers and other veggies
8 Likes
9/9/2025
BW 189.4
TB Mass Template - Cycle 2, Week 3, Workout 3
Main Work
Squat 295x3 315x2 335x2 365x2 385x1
Bench 210x4x3
Chin-up 45x4x3, BW dropset on last set
Accessory Work
Rear Delt DB 20x3x10-15
Side Delt DB 20x3x10-15
Decline Sit-ups x 5 sets
385x1 in the video below. It moved pretty well, I should have gone for 2. I am having trouble gauging RPE on my squats. I think they are moving slower than they are in reality. Only way to get more comfortable with heavy weight on my back…have heavy weight on my back more often, haha.
Food Log
- 3 eggs, Dave’s bagel, Apple
- 6oz turkey, tortilla, banana, strawberries
- Greek yogurt, whey, raisins
- Quest bar, Dave’s bagel, peanut butter
- Chicken, salad, peppers
4th meal wasn’t ideal but today was one of those days I couldn’t get enough food.
6 Likes
Another way to get comfortable is the “overwarm” strategy. Load up the bar with MORE than what you’re going for, walk it out, get set, put it back in the rack, then rest, load up your intended weight and give it a go. I do this as a part of my warm-ups, and specifically don’t wear my belt for it, so that the work sets feel REALLY light.
I think this weight will feel lighter if you focus more on the brace as well. A slower set-up, rather than dive bombing under the bar, get your breath set, and then HOLD that breath for the entire rep. Breathing out right before you start and then re-bracing is going to give you an inferior brace compared to the VERY strong initial brace you can get from the un-rack.
3 Likes
Thanks for the feed back man, always appreciated.
This is a really good point that I am going to have to try out next session. I can actually see my body loosen up after I let that un-rack breath out, instead of getting a better breath initially and just doing the rep. This sounds so obvious, haha. I wonder if this would help out my bench too. I’ve always done a breath → un-rack and breathe → take another breath → perform rep, for squat/bench.
2 Likes
Pretty much, on any lift, your first brace is ALWAYS going to be the superior one. It’s why I try to get in as many reps in one breath as possible. You can see/hear me do this on my most recent set of deadlifts.
I get in some re-breaths afterward, but that first breath is KEY to staying braced and strong.
Overhead press is about the only time it can get dicey. Sometimes it can lead to blacking out.
2 Likes
9/11/2025
TB Mass Protocol - Cycle 2, Week 3, Workout 4
Deadlift 365x3 415x1 465x1 500x1
Row Machine 2plx4x10-15
Decline Sit-ups X 5 rounds
Tweaked my bicep a bit and hoping it’s not serious. Not too painful but is uncomfortable to flex, feels like I just overextended it. Will adjust if needed but continuing full steam ahead.
Happy with the lift!!! Hitched a little bit at the top but we’re counting it. Also used the stiff bar here instead of the insane deadlift bars they have.
Won’t be testing deadlifts again for awhile, at least for 1 rep. Considering just using straps and making it more RDL focused for the mass building phase. My deadlift will go up, I find it to be more of a sum of the parts type lift.
10 Likes
!!! Hell yeah dude!
2 Likes
Awesome!
And I’m having a hard time calling that a “hitch.”
Great work.
2 Likes
Outstanding pull! No hitch that I could see. You have similar conclusions with the deadlift that I do. Pulling from the floor just makes no sense to me.
1 Like
@T3hPwnisher @BrandonCrawford @SvenG thanks gentlemen!
I was thinking for my run of Specificity Alpha…there are two deadlift days. Was considering one day RDL, the other rack pull. But we will see when we get there.
9/12/2025
BW 189.2. No upward movement this week after a huge jump last week. That’s alright but have to make sure not to stay stagnant.
REST DAY
Just went on a few walks. Extra rest day this week as the program has 3 days compared to the usual 4. So I’ll run tomorrow and had 2 full rest days this week. really liking how the program comes together. Heavy week with low rep work = more rest before going into high rep work the next week.
5 Likes
I was thinking for my run of Specificity Alpha…there are two deadlift days. Was considering one day RDL, the other rack pull. But we will see when we get there.
The mad scientist in me thinks one day DEFICIT one day rack pull. Never pull specifically from the starting point. If you have an axle for the deficit, even better, because it will force you to use even less weight on the pull.
For the bodyweight, whenever I have a stagnation point followed by a big change, I take that big change weight and divide by 2 to see what it averages out to. Quite often, it ends up I’m on pace.
2 Likes
Absolutely great display on that deadlift that was really quick as well. I’m jealous!
Another proponent for TB, great stuff.
3 Likes
@T3hPwnisher I owe you a better answer on this. Meant to check out what bars my gym has, the axle is a great idea. Got one more 3-week Mass Template cycle to figure it out.
@alex_uk thank you. I am really impressed with the programming. I would suggest giving the books a read even if it doesn’t fit your plans currently. Just a very well designed progression scheme for all programs in any of the books. After this coming 3 week cycle I’m going to write up a review on here.
9/14/2025
BW 189.8
TB Mass Template - Cycle 3, Week 1, Workout 1
Bench 175x4x8
Squat 245x4x8
Chin-ups 10x4x8
DB Seated OHP 50x3x10
ss w/
DB Rear Delts 20x3x10
Decline Sit-ups x 3 sets
Ab Wheel x 3 sets
Day 1 with new TMs. Felt very strong today.
7 Likes
9/16/2025
BW 190.8
TB Mass Template - Cycle 3, Week 1, Workout 2
Bench 175x4x8
Squat 245x4x8
Chin-up 10x4x8
Row Machine 2plx3x10-15
Hammer Curl 45x3x6-8
Decline sit-ups x3 sets
Crunch machine x3 sets
Morning workout. Felt a bit drained but the weights moved as needed. Have been slacking on conditioning, back on it tomorrow. Just walking is fine within the program parameters but I’d rather get the heart rate up a little more.
9 Likes
Busy week, fell a few days behind on the log but have been getting my workouts in.
Wednesday 9/17/2025
TB Mass Template - Cycle 3, Week 1, Workout 3
Endurance Predator
1 hr walk w/ sprints every 3-5 minutes
Thursday 9/18/2025
TB Mass Template - Cycle 3, Week 1, Workout 4
Bench 175x4x8
Squat 245x4x8
Chin-ups 10x4x8
Rear Delt DB 15x4x12
Side Delt DB 20x4x12
Friday 9/19/2025
TB Mass Template - Cycle 3, Week 1, Workout 5
Deadlift 315x4x5
Row Machine 2plx3x10-15
Row Machine (Single Arm) 3plx2x8
Barbell Curls 90x3x8-10
Hammer Curls 40x3x8
Decline Sit-Ups / Leg Lifts x 3 rounds
Saturday 9/20/2025
TB Mass Template - Cycle 3, Week 1, Workout 6
8x100m sprints w/ ample rest. All out sprint
New position at work requires me in the office more, I was previously just going in for client activity, etc. Most weeks will now be Monday/Wednesday/Friday/Saturday lifting schedule. I will be in office T/W/T every week so this will have me lifting only one of those days. Have to lift tomorrow as I am traveling Monday but that will be the schedule going forward.
10 Likes
9/21/2025
BW 189.2 - average for the week was 190.4, weighed in light today.
TB Mass Template - Cycle 3, Week 2, Workout 1
Main Work
Bench 205x4x6
Squat 285x4x6
Chin-up 35x3x6. Did one less set, my elbows were bothering me. Next few cycles will have less chin-up volume which will give the elbows a break. These specifically give me some trouble after squats.
Assistance Work
Tricep Pushdowns 150x3x8
Leg Extensions 190x3x12
Decline Sit-ups / Leg Lifts x 3 rounds
Have been doing mostly shoulder work as my assistance, but subbed that out today as my rear delts were still super sore from deadlifting the other day. Didn’t feel strong today but the weights moved fast. Getting better at separating feeling from actual performance.
9 Likes
9/22/2025
BW 190.7
TB Mass Template - Cycle 3, Week 2, Workout 2
5x20m sprint
3x50m sprint
2x100m sprint
1 mile walk there and back to the field to do this one. Nothing crazy. Taking my time on the rest and sprinting absolutely full out. Travel today got moved to Thursday.
Will get back to posting meals this week. I bought dates and this is a food I can not responsibly keep around, haha. I’ve had like 1500 calories of these in the past two days, too caloric and pure sugar to be just housing them.
8 Likes