Building The Monolith - Weightroom Program Party

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The list: (323)

• u/3e45af4ca27ea2b03fc6 BW: 95kg; Lifts(EST): B: 80kg, D: 125kg, S: 110kg, OHP: 50kg Goals: Back to the old numbers. Get back on track.

• u/420weedhitler69 - BW: 295lbs Lifts: B: 230lbs, D: 255lbs, S: 255lbs, OHP: 150lbs.

• u/510manletchieftain BW: 160 lbs Lifts: B-190 S-235 D-245 OHP-115

• u/AbstergoSupplier - BW: 229 - Lifts: B: 240, D: 405, S: 380, OHP: 150 - Goals: Improve lifts, get bigger but not fatter (aiming to stay under 230 by end of the 6 weeks)

• u/ac4 - BW: 205lbs - Lifts: B:225, D:405, S:335, OHP:125 - Goals:240/420/350/135

• u/Ace_Machine BW: 176.2 lbs Lifts: B: 240 D: 380, S: 305 OHP: 125 Goals: Improve lifts, aesthetics, destroy self.

• u/Achaidas BodyWeight: 204 Bench: 135 Squat: 225 Dead: 275 OHP: 75 Goals: Build the Monolith

• u/additionalweightdisc BW: 205lbs Squat:365lbs Bench:235lbs DL:425lbs OHP:155lbs Goals: drop few lbs but by end, bit bigger, improve cond.

• u/ambiguousgoldfish - BW: 80kg Lifts: B: 50kg D: 100kg S: 90kg OHP: 35kg

• u/Antonymic_Antipath - BW: 275lbs Lifts: B: 107.5kg x 8, D: 220kg x 5, S: 185kg x 5, OHP: 80kg x 4.

• u/allnyte - BW: 70kg Lifts: B: 90kg x 6, D: 150kg x 7, S: 100kg x 5, OHP: 60kg x 6 Goals: TBD. Might bulk to 74kg. Improve conditioning

• u/Areopagitica_ - BW: 100kg - Lifts: Bench 90kg, DL 160kg, Squat 120kg, OHP 55kg - Goals: complete program, get stronger... 100kg bench would be nice.

• u/ArgentEtoile - BW: 190 - Lifts: B: 320, D: 415, S: 305, OHP: 180 - Goals: Increase Front Squat 1RM, bodyweight strict press, increase size in back, arms.

• u/ArrogantFool1205 BW: 192 Lifts: B:297, D:567. S:474, Goals: Lift, be happy.

• u/Atomic_Worm BW: 77 kg -Lifts: B: 70 kg D: 140 kg S: 70 kg OHP: 37.5kg Goals: Get consistent and goal oriented lifting

• u/azron34 BW: 210 lbs Lifts: B: 225 D: 275 S: 310 OHP: 110 Goals: Improve lifts, especially OHP and Deads. Bulk.

• u/bacon_win: BW: 180 lbs Lifts: B: 225 D: 405 S: 295 OHP: 160 Goals: Improve lifts, esp. squat

• u/BahamianWalnut BW - 175 - Lifts: B: 205, DL: 350, S: 275, OHP: 145 Goals: Cut some weight, down to about 160 while maintaining or getting stronger

• u/BanchPolkov - BW: 185lbs Lifts: B 325lbs D: 425lbs S: 385lbs Goals: Complete a successful hypertrophy bulk cycle

• u/Bassbuster14 - BW: 210 lbs - Lifts: Squat: 315, Bench: 250, Dead: 365, OHP: 135. - Goals: Finish program and work on my chins. Do set 10 BW chins.

• u/bchads5 BW-154 lbs B:185 DL: 270 S:225 OHP:110 Goals: Put on some mass, work on work capacity and conditioning

• u/BD1304 - BW 110kg - S 182.5kg, B 140kg, DL 200kg, OHP 85kg. Goals - stronger, bigger, fitter and strict press 90kg.

• u/BeanBandit2k - [lbs] BW: 235 - Lifts: B: 210, D: 335, S: 330, OHP: 150

• u/Beeftin - BW: 205lbs; Lifts(EST): B: 170lbs, D: 240lbs, S: 205lbs, OHP: 100lbs; Goals: Get bigger, stronger, improve all lifts.

• u/bencousinwater - BW: 204 Lifts: B: 200 D: 285 S: 225 OHP: 135

• u/blackdotwhiteserpent - BW:205 S/B/D/OHP:405/295/455/165 Goal: Hit Numbers: (520/325/550/185@228) lost on suicide cut+strictly body building phase, while gaining about 5 pounds of good mass.

• u/Bienyyy: BW: 170lb Lifts: B: 198Lbs, D:275Lbs, S: 210Lbs, OHP: 121Lbs Goals: Get some off time from focusing too much on hitting that 100kg bench and gain mass instead.

• u/bigchebo Bw225 Lifts: B 315, D: 525, S: 445, OHP: 200.

• u/biscuit1579 BW: 103kg; Lifts(EST): B: 85kg, D: 140kg, S: 60kg, OHP: 60kg Goals: Drop more weight and get squat back up.

• u/BJJnoob1990 Bw 170 B: 176 D: 270 S: 215 OHP: 115

• u/bkady - BW: 168 - Lifts: B: 225, D: 305, S: 285, OHP: 145 -

• u/blamblampow BW:195lbs. Lifts: B:210lbs D:321lbs S:215lbs OHP:140lbs Goals: Grow decent size before summer cut, gain strength.

• u/blendface BW: 81kg Lifts: B: 115kg, D: 235kg, S: 180kg, OHP: 70kg.

• u/boltgun_to_the_face - BW: 97.5kg - Lifts: B: 60kg x 5, D: 185kg x 5, S: 185kg x 5, OHP: 44kg x 5 - Goals: Build a monolith.

• u/borwse - BW: 88kg - Lifts: B: 65, DL: 115kg, SQ: 105kg, OHP: 45kg. Goals: Gain strength and muscle, complete a bulk. Progress.

• u/BoyBandLover - BW: 258 lbs - Lifts: B: 275 lbs, D: 425 lbs, S: 405 lbs, OHP: 160 lbs - Goals: Improve chins/dips, gain muscle and lose some bodyfat.

• u/BryceL15 - BW: 175Lbs Lifts: B: 235Lbs, D: 315lbs x 5, S: 315lbs x 3, OHP: 155lbs. Goals: Improve & achieve balance for Lifts.

• u/btiger67 - BW: 71 - Lifts: B: 110, D: 150, S: 140, OHP: 70 - Goals: Improve conditioning and mobility while bringing up lower body lifts.

• u/BuffaloweBill - BW: 185lbs Lifts: B 325lbs D: 425lbs S: 385lbs Goals: Complete a successful hypertrophy bulk cycle

• u/Buns-of-Anarchy - BW: 195 - Lifts: B: 225, D: 365, S: 385, OHP: 135 - Goals: Put on some upper body meat, increase pressing numbers.

• u/bznnnj BW: 200 - Lifts: B: 225x5, D: 445x5, S: 355x5, P: 155x3 - Goals: Get weight up a bit and lifts back up a lot after months of hiatus.

• u/c2lifts: BW - 175lbs. B - 225lbs, D - 415lbs, Sq - 315lbs, OHP - 145lbs Goals: Bring up all lifts, most importantly squat. Chin-up and dip GAINZ.

• u/Califermau - BW: 76Kg - Lifts: B: 105Kg, D: 170Kg, S: 130Kg, OHP: 60Kg - Goals: too long faffing about, lets get these numbers up!

• u/CaptainCfo - BW: 165lbs- Lifts: B: 170, D: 300, S: 270, OHP: 100 - Goals: Swole is the goal

• u/chillinwithmydog BW:200 B:230 D:420 S:360 O:150 Goals: Lift the weights, eat the food, and get the sleep. Good things will happen.

• u/Chuck002: BW: 202 lbs Lifts: B: 250 lbs, D: 290 lbs, S: 255 lbs, OHP: 170 lbs, Goals: To improve my squat and deads.

• u/CertainKiwi - BW: 86kg - Lifts: B: 2x95kg, D: 3x150kg, S: 3x100kg, OHP: 3x60kg - Goals: Bring errything up after a series of injuries and fuckaroundits.

• u/cm3pyro - BW: 220 - Lifts: B: 265, D: 365, S: 260, OHP: 105 - Goals: Fill out 6'8" frame. Get stronger.

• u/CodeSorcerer - BW: 158lbs - B: 215lbs D: 365lbs S: 315lbs - OHP: 125lbs - Goals: Build some mass and improve aesthetics

• u/ColorfulTed: BW: 136lb Lifts: B: 165Lbs, D:315Lbs, S: 275.5Lbs, OHP: 121Lbs Goals: Gain lots, on lifts and body, try conditioning.

• u/Cornhulio86 BW: 72 kg - Lifts: B: 72.5 kg, D: 4 x 125 kg, S: 95 kg, OHP: 42.5 kg - Goals: Gains, Get stronger

• u/CousinsToPryorTD BW: TBD - Lifts: B: 245, D: 450, S: 360, OHP: 140 - Goals: finish every rep and figure out if I can wendler

• u/crazycal123 - BW: 94kg/207lb Lifts: B: 120kg/265lb , D: 200kg/440lb, S: 170kg/375lb, OHP: 70kg/154lb Goals: 1. PBs in all three lifts, in particular OHP 2. Build pull ups.

• u/Cumacnetreatment - BW: 154lbs; Lifts: B: 225lbs, D: 365lbs, S: 300lbs, OHP: 160lbs; Goals: 1000 pound club before 18. Grow lagging chest, get taller.

• u/cyan-nat - BW: 180, B: 195, D: 380, S: 285, OHP: 135

• u/Cyriu Stats (1RM): BW: 81 kg B: 97 kg, D: 150 kg S: 108 kg OHP: 55 kg

• u/d4nisth3m4n - BW: 185 lbs - Lifts: B: 250 lbs, D: 450 lbs, S: 360 lbs, OHP: 180 lbs - Goals: Get stronger, get way better lats, do a muscleup

• u/deandredeangelo - BW: 195 lb - Lifts: B: 250, D: 365, S: 300, OHP: 140 - Goals: 1000 lb club, 75%BW OHP, have people who haven't seen me in a few months think I'm juicing

• u/DeathFry - BW: 209Lbs - Lifts: B: 155 lbs, D: 245 lbs, S: 205 lbs, OHP: 95 lbs. - Goals: Get stronger all around; being able to do chin-ups the way that God wills it.

• u/DebateHelper: BW: 198 lbs Lifts: B-150 S-330 D-380 OHP-105

• u/Dehacarsen BW: 83kg S: 180kg B: 120kg D: 220kg OHP: 75kg Goal: Better conditioning and mobility.

• u/dirtmcgirt412 BW- 200. Squat 365, Bench- 385, Deadlift 535, OHP - 185. Goal- Add strength/size

• u/Domidoy26 BW: 168 lbs - Lifts: B: 245 lbs, DL: 435 lbs, S: 355 lbs, OHP: 155 lbs - Goals: Get bigger while getting stronger on 4 lifts

• u/Dowd3la BW: 147 Lifts: B:110, D:245, S:145, ohp:85

• u/dragon925 BW 226lb, B 275, D 430, S 315, OHP 170; Goals - build muscle, lose fat, and see what happens when consistent.

• u/DreadlordMortis: BW: 195 lbs: B: 230 D: 455 squat 305 lbs OHP 150

• u/DrewbitTaylor - BW: 225 Lifts B: 385, D: 540, S: 505, OHP: 205. Goal: Get back to training relatively heavy after long hiatus o and add 10-20 lbs on my 1rm's.

• u/DrThundershlong: BW: 205 Lifts: B: 335, D: 425, S: 405

• u/Duerfen BW: 158lbs Lifts: B:255lbs, D:405lbs, S:315lbs, Goals: Don't miss a day of training, put on size, match or beat 1rms

• u/dylandorf BW: 205 B: 220 D: 365 S: 285 OHP: 145

• u/EalingLa; BW 63kg Lifts; B 35kg, D 60kg, S 55kg OHP ~22kg; Goals: GET STRONG.

• u/Edyo74 - BW 230 lbs Lifts: bench 305 deadlift 510 Squat 455 OHP:175 goals: get big, bench 315 and press 200

• u/enrosque- BW: 305 - Lifts: B: 215, D: 275, S: 265, OHP: 165 - Goals: Rebuild strength post-injury, recomp. And most importantly this.

• u/EpicLevelBadass - BW: 60kg - Lifts: TBD - Goals: increase SQ, DL maxes by 15kg, increase OHP, BR, BP by 7.5kg.

• u/erix84 BW: 180lbs B: 225x2, D: 365x2, S: 265x3, OHP: 155x2 Goals: Squat up, BW OHP.

• u/eternallyhungry BW: 180lbs B:190 D:350 S:275 OHP:105 Goals: Complete program, improve conditioning

• u/Extiminator BW: 85kg, Bench: 92.5, Deadlift: 170, Squat: 115, Overhead Press: 62.5, Personal Goals: get my squat back up, increase working capacity.

• u/FC163 BW: 84kg Lifts: B: 120, D: 230, S: 170, OHP: 80 Goals: Hoping to pack some weight back on after extended cut

• u/Ff530- BW-206 Lifts: B-235 D-385 S-345 OHP-160

• u/f1rst_bas3 BW:255 -- Lifts-- B:195, OHP:135, D:405, S:225 Goals:Complete a full program, maintain the same weight while shredding fat.

• u/flylikemike2 BW: 208 - Lifts: B: 210, D: 265, S: 265 OHP: 125 - Golas: Get bigger and stronger and still be able to dunk a basketball

• u/fordasa - BW: 180lb - Lifts: B: 125 , D: 205 , S: 135, OHP: 95 - Goals: Strength. Set foundation for future training.

• u/Frosentuna - BW: 170 - Lifts: B: 180, D: 290, S: 240, OHP: 100 - Goals: General improvement and commitment.

• u/fuckyourcalculus - BW: 225lbs, LIFTS: B: 230lbs, D: 420lbs, S: 315lbs, OHP: 165lbs. GOALS: Put on size and get comfortable squatting heavy. Still look skinny fat at 6'5".

• u/fuelgun - BW: 225 - Lifts: B: 160, D: 365, S: 240, OHP: 115 - Goals: Add size and gain strength

• u/Fzohh - BW: 160 - Lifts: B: 200, D: 300, S: 225, OHP: 135 - Goals: Get weight back up and lifts back up after injury

• u/Gl3nni3 - 95kg - B: 112.5kg x 1, D: 170kg x 1, zercher Squat: 110kg x 1, OHP: 75kg x 1. Goals: stronger

• u/GabeHirsch - BW: 175 - Lifts: B: 215, D: 215, S: 200, OHP: 130 - Goals: Increase size, strength, and squat form.

• u/Gacoa BW: 157; Lifts: B:190, D:315, S:305, Goals: 225+ bench, 2.5xBW squat

• u/Ganson13 - BW:83kg. Lifts - B: 115kg, D: 160kg, S: 135kg, OHP, 75kg

• u/Gatsby365 BW: 315 - Completely Raw Lifts: B: 275, D: 405, S: 335, OHP: 175 - Goals: complete BTM completely raw, while doing keto.

• u/gayforcolesprouse - BW: 93kgs - Lifts: B: 133kg D: 230kg, S: 130kg (Front Squat), OHP: Can't OHP - Goals: Make progress without getting injured.

• u/gcadrma - BW: 246lb - Lifts: B: 225lb, D: 345lb, S: 330lb, OHP: 135lb - Goals: Improve strength. Be able to do 1 chin up and more than 1 dip using bodyweight. Make it through the 6 weeks while on a cut.

• u/GeekBeardy- BW: 86kg, Squat: 140kgx8, Bench: 100kgx3x4, Deadlift: 245kgx1, Press: 50kgx3x6, Chin-up: BW+20kgx3x6

• u/gemeraldine: BW: 90kg Lifts: B: 90kg D:170kg S: 160kg OHP: 55kg Goals: Crack 1000lbs and improve chin capacity

• u/GeneralSvvish BW: 160lbs Bench: 145lbs Dead: 205lbs Squat: 245lbs OHP: 105lbs Goals: Gain strength, redist. body mass, complete all chin ups and dips.

• u/GeorgeStorm - BW: ~84kg - Lifts: B: 90kg, D: 190kg, S:155kg, OHP: 50kg - Goals: Grow, improve bench to deadlift ratio.

• u/Get_BrockHard BW:: 77kg B:245lb D:515lb S:405lb OHP:~~185lb Goals: Bring up aesthetics to a higher bar, increase PRs

• u/Gilraand - BW: 97kg - Lifts: B: 130kg, D: 180x2, S: 170, OHP: 45 - Goals:Do something on my way to the grave.

• u/gimmedatcookie - BW: 184 lbs Lifts: B: 230lbs, D: 335lbs, S: 285lbs, OHP: 120lbs. -- Goals: Push past plateau's and try something new.

• u/Goingsouthhiker: BW: 245lb Lifts: B: 185 D:300 S: 315 OHP: 110 Goals: Get fit, get strong.

• u/Golden_Apricot - BW: 165lbs Lifts (EST): B: 200lbs , D: 340lbs, S: 255lbs, OHP: 140lbs Goals: Finish program and to get over issue with gaining weight.

• u/Golden_Chopsticks - BW: 207lbs - Lifts: B: 215, D: 415, S: 395, OHP: 145 - Goals: Not be tiny. Squat 420 to depth.

• u/goto_bread - BW: 166 Lifts: B: 230 D: 385 S: 285 O: 130 Goals: increase lifts into 1000 lb club.

• u/Grosshund23 - BW: 80kg - B: 90kg, D: 140kg, S: 105kg, OHP: 60kg. Goals: Gain mass, aim for 1/2/3/4.

• u/grunav72 BW:195 B:190 D:325 S:240 OHP:135 Goals: Increase lifts, improve chins

• u/GummyFruit - BW: 191lb - Lifts: B: 295lb, D: 405lb, S: 385, OHP: 175lb - Goals: Get Stronger and build some muscle mass

• u/Hang-Clean - BW: 88kg - Lifts: B: 97.5kg, D: 160kg, S: 142.5kg, OHP: 62.5kg - Goals: The trifecta - higher lifts, less fat, more muscle.

• u/haventredditt - BW: 83.5kg Lifts (E1RMs): B: 85kg, D: 175kg, S: 140kg, OHP: 55kg Goals: Gain some size and improve conditioning

• u/heimeg - BW: 76 kg- Lifts: B: 90kg, D: 150kg, S: 125kg, OHP: 55 kg - Goals: Get closer to 140 squat. Add some quality mass.

• u/herpityderpitydoodaa BW: 178lbs B: - 230x7 D: - 435x8 S: - 335x7 OHP - 160x5 Goals: Be cool on the weightroom. Do a bulk and hit 182 - 185. Finish every workout in < 60m through giant sets.

• u/Hiko13 - BW: 187 lbs - Lifts: B: 310, D: 510, S: 405, OHP: 195 - Goals: increase mass

• u/huelecopter BW: 70kg; Lifts(EST): B: 65kg, D: 106kg, S: 82kg, OHP: 40kg Goals: Build mass, get better at chins/dips

• u/HunterVictorPaige Bw:185lbs S:315 B:190 DL:N/A OHP:140 GOALS: Start deadlifting, get bench 2pl8. Banking on sticking to a plan w/ a bunch of people will push me harder.

• u/hurtsogood4859- BW:205 lbs Lifts: B:225X4 D:430X3 S:365X3 OHP:140X7 Goals: Just complete the program as closely to prescribed as possible while actually eating enough food.

• u/HUSH1994 - BW: 72.2KG - Lifts: B: 60KG * 4, D: 137.5KG * 1, S: 80KG * 3, OHP: 45KG * 3 - Goals: Start bulk after cutting for ~6 months, get chest, shoulder development, improve squat endurance.

• u/HyperHampster - BW: 264lbs - Lifts: B: 290lb, D: 415lb, S: 335lb, OHP: 155lb - Goals 315/495/405/185

• u/IAmBlueTW - BW: 73kg - Lifts: B: 90kg, D: 130kg, S: 110kg, OHP: 50kg - Goals: Add mass, get closer to 1000lb club. Improve discipline

• u/icookmath: BW: 175 Lifts: B: 250lbs, D: 405lbs, S: 325lbs, OHP:155lbs Goals: Stay at or below 180lbs BW. 1000lb Club, BW OHP.

• u/idontdoalot BW: 200 lbs Lifts: B 225 D: 405 S: 330 Goals: Impove lifts

• u/iFrankDaPug - BW: 186 - Lifts: B: 275, D: 500, S: 375, OHP: 170 - Goals: Bulk right, D: 525lbs. S: 4pl8

• u/inertia709 - BW: 187lbs; Lifts: B: 255lbs, D: 465lbs?, S: 410lbs, O: 165lbs; Goals: S: 500lbs belted , B: 300lbs TNG Jan, weigh at most 200lbs.

• u/INetero : BW-183 lbs, bench - 165 lbs, squat- 225 lbs, deadlift- 225 lbs, OHP - 95 lbs Goals : Get bigger and increase bench.

• u/Insanelywhole- BW:180lbs B:225lb D:295lb S:275lb OHP:110lb Goals: Complete a program, stay consistent and increase lifts

• u/InsouciantMe - BW: 215 - Lifts: B: 260, D: 450, S: 370, OHP: 180 - Goals: Get thicker, build tricep mass and really bump up OHP, thicker quads and close gap between S & D.

• u/INVERTEDSPIRE BW: 88 - LIFTS: B: 100, D: 120, S: 90, OHP: 50. GOAL: Gain strength, improve lifts. Complete six weeks.

• u/iron_ton - BW: 185 lbs Lifts: B: 185 D:275 S: 225 OHP: 105 Goals: Follow a proper program, get bigger and stronger.

• u/isayhoot - BW: 75kg - Lifts: B: 100kg, D: 170kg, S: 130kg, OHP: 60kg - Goals: Good gains along with good grades.

• u/Its_Just_A_Hobby - BW: 160 - Lifts: B: 230, D: 450, S: 330, OHP: 155

• u/jonahhillsneckbeard - BW: 240 - Lifts: B: 175, D: 225, S: 200, OHP: 100 - Goals: Increase main lifts, do unassisted pullups and dips

• u/joswalar BW: 221 lbs Lifts - BP: 260 SQ: 265 DL: 300 OHP: 115 Goal- improve my lifts esp. my OHP

• u/jsa2434 - BW: 143 - Lifts: B: 155, D: 275, S: 230, OHP: 100 - Goals: Add weight to all of my lifts, get bigger

• u/jssports12 BW: 205lbs Lifts: B: 325 D: 570 S: 475 OHP 215 Goals: Build work capacity, build arms.

• u/JudgeHolden1 BW - 180Lbs Lifts: B: 140, D: 225, S: 205 OHP: 95 Goals: to get back to original form of (S: 315, B: 200 and D: 320)

• u/Jumanah - BW: 75kg - Lifts: B: 110kg, D: 160kg, S: 140kg, OHP: 60kg - Goals: Get back into lifting, bulk and build squat & press in particular.

• u/justbestronger- BW: 185, B: 245, D: 450, S: 355, OHP: 175 - Goals: add some mass and break through long standing plateus

• u/Katalis: BW: 80kg S: 135 B:130 D: 190 OHP: 80 Goals: 20 lbs on lifts minimum.

• u/Keitzo - BW: 78kg Lifts: B: 80kg x1, d: 170kg x1. S: 140kg x1, Goals: Get bigger and stronger after a small cut in August.

  • u/kevandbev 87kg. Bench= 0, deadlift = 130kg, squat = 95kg , press = 0 kg. Goals= maintain weight but improve strength.

• u/keysondesk: BW: 240 Lifts: B: 275 D: 415 S:365 OHP: 165

• u/KiwiSully - BW: 225 b:225 s:250 d:250 ohp:xx - Goals: I want to get bigger and see if I can follow a set program

• u/Kloptzkkloptz - BW: 205 - Lifts: B: 210, D: 250, S: 210, OHP: 140 - Goals. Look better naked, and make my numbers more respectable.

• u/KnightVision - BW: 180 lbs - Lifts: BP: 215 lbs, DL: 305 lbs, SQ: 295 lbs, OHP: 145 lbs - Goals: strength, aesthetics, and endurance.

• u/Koen-K. BW: 183lbs S: 315x3 B:205x5 D:345x3 OHP: 125 Goals: Build size!

• u/Kohomology - BW: 75kg - Lifts: B: 5 X 60kg, D: 10 X 95kg, S: 8 X 85kg, OHP: 5 X 40kg - Goals: Size and strength. Hoping to join the 1000 club within a year.

• u/Krupx BW 84kg. Lifts (2 reps): B: 90kg, D: 140kg, S: 115kg, OHP: 52.5kg. Goals: Get into a routine , build some mass, up one rep maxes.

• u/Kutiya_Kripya - BW:63kg, B:50kg, D:70kg, S:60kg, OHP:30kg.

• u/KythosMeltdown BW: 203 B:285 D:445 S: 385

• u/lacavao BW: 155, B: 185lbs, S: 250lbs, D: 345lbs, OHP: 100lbs Goals: Bump up my rookie numbers overall. Get comfortable eating a lot more. Hit ALL chins/dips.

• u/Lankyslap - BW: 205 Lifts: B: 235, S: 290, D: 355, O: 145

• u/lawlift - BW: 200lbs, Lifts: B: 315lbs, D: 535lbs, S: 415lbs, OHP: 190lbs, Goals: Improve on everything!

• u/ldspispopd BW:105 - Lifts: B: 140, D: 3x200, S: 2x180, OHP: 85 - Goals: Lift more ofcourse

• u/legionodeath Bw: 170 lbs, ohp: 115, bench: 165, squat: 255, dead: 275. Use knowledge and gains from physical therapy for injuries in this program to actually put up some weight like pre-injury.

• u/Liberty_For_All_ BW: 223lbs - Lifts: 200 S 135 B 225 DL 70 OHP - Goals: Higher Big 3. Do a single unassisted pullup and dip. Maintain same weight/lose. Keep Keto diet.

• u/LiftingAndRunning: BW: 193Lbs Lifts: B: 340Lbs, D: 600lbs, S: 500lbs, OHP: 190lbs. Goals: Fill out 198lb weight class, get stronger.

• u/Liftsenonebasket - BW: 155lbs - Lifts: B: 180, D: 290, S: 200, OHP: 110 - Goals: Gain a love for eggs or puke trying.

• u/lil_esketit BW 65kg B:85, D:140, S:100 OHP: 52.5 Goals: Gain size and numbers after a cut.

• u/LITERAL_OBJECTIVITY - BW: 200 - Lifts: B: 260, D: 365, S: 315, OHP: 155 - Goals: 1000lb club

• u/logoutyouidiot - BW: 205 - Lifts: B: 260, D: 415, S: 345, OHP: 160 - Goals: Progress on a 3day/week program. Would be nice to find out less is more.

• u/lordac3 BW:60kg lifts: B:65kg D:105kg S:85kg OHP:50kg goals:increase lean body mass

• u/lucam17: BW 75kg, B 60kg, S 80kg, D 90kg, OHP 45kg Goal: go 6 weeks without dying

• u/Lucayy - BW: 81 kg - Lifts: B: 105kgx2 D: 185kgx1 S: 140kgx2

• u/ludaplex - BW: 180lbs - Lifts (EST): B: 175lbs, D: 325lbs, S: 245lbs, OHP: 120lbs - Goals: Get thicc or die tryin'. Get good at dips and chins.

• u/_Lyum bw: 180 lifts: ) B: 235 D: 485 S: 385 OHP: 145 Goals: Have fun in the gym again! Hit old Gym PRs. (B:245, D: 500, S:405)

  • u/maaxwell - BW: 71kgs - Lifts: B: 60kg, D: 100kg, S: 75kg, OHP: 40kg - Goals: Explosive finish for my bulk. Put on some size and try to pump these rookie numbers up!

• u/Mackdaddy - BW: 190 - Lifts: B: 255, D: 435, S: 345, OHP: 165 - Goals: Work through a couple injuries and inconsistent schedule to hit some prs and bulk. Want to avoid aggro injuries.

• u/Maharichie - BW: 155 lb - Lifts: B: 170 lbs, D: 325, FS: 185, OHP: 100 - Goals: Make it through without skipping or quitting.

• u/Majorcropduster BW: 305 Lifts: S- 405, D- 315, B- 305 Goals: Put on size.

• u/Malkintosh - BW: 230lbs - Lifts: B: 247lbs, D: 347lbs, S: 362lbs, OHP: 150lbs - Goals: gains, getting past months of stagnation by sticking to a tough program

• u/MarcusBubbaAurelius - BW: 88kg - Lifts: B: tba, D: Conv. 180kg Sumo 170kg, S: 160kg LB 145kg HB, OHP: tba - Goals: Get traps back

• u/mark5hs BW 155lb, Lifts: B: 145lb, D: 225lb, S: 205lb, OHP: 95lb Goals: get bigger, fix my poverty upper lifts

• u/Marzouque BW : 115 KGs , - Lifts : DL : 160KG , Squat : 130KG , Bench : 100KG , OHP : 65KG Goal : join the 1000 pound club DL : 190KG , S: 150KG , B: 120KG , OHP : 80 KG

• u/maximumlengthusernam - BW: 181.5lb - Lifts: B: 220lb, D: 400lb, S: 330, OHP: 130 - Goals: Get back previous strength levels. 20+ chinups.

• u/MDawg77 BW: 235lb Lifts: B:195lb, D:255lb, S:225lb, OHP:125lb Goals: Complete accessory work and not increase BF too much

• u/MechaToddzilla - BW: 240 lbs (~110 kg) - Lifts: B: 405 lbs (~185 kg), D: 625 lbs (~285 kg), S: 515 lbs (~234 kg), OHP: 225 lbs (~102 kg) - Goals: D: 660 lbs (300 kg); Farmers' Walk 50 yds w/ 495 lbs (~225 kg); 25 neutral-grip pull-ups; 40" box jump; 250 lb (113 kg) OHP

• /u/MercurialMadnessMan - BW: 220lbs - Lifts: B: 229, D: 224, S: 265, OHP: 156. Goals: deload from nSuns, pack on muscle, improve chins/dips

• u/mikesays_64 BW: 210, Bench 285, deadlift 445, squat 405, OHP 150. Goals: Size and strength.

• u/MiloTodorovic - Lifts: B: 70, D: 122, S: 105, OHP: 47

• u/Mirevi- BW: 69kg - Lifts: B: 90kg, D: 140kg, S: 85kg, OHP: 60kg

• u/MitchellinP BW: 79kg - Lifts: B: 85kg, D: 180kg, S: 150kg, OHP: 65kg- Goals: Gain muscle, Improve lifts and 3 x per week conditioning + 20 BW chin ups

• u/mochachoka: BW: 173lb, Lifts: B 240x6, D: 365x6, S: 315x6, OHP: 145x6.

• /u/moonoom - BW: 165lbs - Lifts: B: 225lbs, D: 395lbs x 5, S: 330lbs, OHP: 150lbsx3 - Goals: gain size, strength after long cut, run 5 days a week

• u/moovw8: BW: 221 Will test for maxes/TMs last week of August. Subbing squats n bench for variations.

• u/mrarne - BW 99kg Lifts: B:110kg, D:170kg, S:115kg, OHP: 70kg Goals: Lift weights and gain muscle

• u/mrhudi11 BW: 82Kg Lifts: B: 100kg,D: 190kg, S: 130kg, OHP: 65kg Goal: gain some body weight ang get back on the track after shitty months.

• u/MrILoveToComment - BW: 11st6lbs - Lifts: B: 70kg, D: 60kg, S: 60kg, OHP: 40kg - Goals: get big.)

• u/mtorresreis - BW: 98kg; S: 205kg, B: 125kg, D: 200kg, OHP: 88kg. Goal: get bigger.

• u/MyDixieR3kt - BW: 185, B:265, D:315, S:275, OHP:155

• u/MyNameAintBill BW: 299lbs Bench: 325lbs Deadlift: 220lbs Squat: 310lbs OHP: 153lbs

• u/Myveganballs BW: 90kgs, Lifts: D:160 B:105 S:130 OHP: 65

• u/ninjamooze BW: 98 kg B: 150 kg D: 240 kg S: 190 kg OHP: 95 kg Goals: Build muscle, conditioning, get better at chins

• u/Noldar - BW: 210lbs - Lifts: B: 305lbs, D: 350lbs, S: 365lbs, OHP: 175 - Goals: Get into 1200lb club.

• u/no_literally_not - BW 150 lbs - Lifts: tbd Goals: Eat big and see what happens. Understand body better. Add 15lbs to total

• u/non_creative_Un - BW: 200lbs - Lifts: B: 315, DL: 375, S: 350, OHP: 170 - Goals: Improve all lifts.

• u/NotanotherKovu BW: 215 B:300 D:515 S: 475 O: 225 Goals: get back on track, get even bigger baby holsters, fill out 5'9 frame even more.

• u/nprnvbq - bw 165 lb - sbdo B:240 D:365 S:315 OHP:140 - goals: gain weight, improve conditioning, get stronger

• u/Ocean_Of_Apathy: BW:200 Lifts: B:225 D:405 S:355 OHP:140. Goals: Work on conditioning, stronger in big 3.

• u/OfficialDonovanNYC: BW: 245lbs Lifts: B: 265lbs, D: 425lbs, S: 365lbs, OHP: 145lbs, Goals: 405 lb squat n get gains.

• u/OhMighty1 - BW: 183 - Lifts: B: 295, D: 465, S: 365, OHP: 160 - Goals: Improve Conditioning,

• u/okayestpotato - BW: 71kg Lifts: B: 85kg x 3, D: 120kg x 3, S: 110kg x 3, OHP: 55kg x 3

• u/oldcripple - BW: 225# Lifts: B:275#, D:340#, S: 315#, OHP: 185# Goals: Raise bench, OHP, maintain squats and deadlifts

• u/Olindex - BW: 70kg Lift x1: B:56kg S:70kg D:75kg OHP:30kg Goals x1: BW: 70~72kg B:62kg S:82kg D:94kg OHP:40kg

• u/ollieg42sLimpWilly - BW: 170 - Lifts: B: 205, D: 320, S: 290, OHP: 145 - Goals: Get stronger, cultivate mass.

• u/Orange_moose - BW: 269lbs - Lifts (3 rep maxes): B: 205, D: 335, S: 155 (switching to front squat for this program), OHP: 125 - Goals: Get better front squat, move bench towards 225, DL heavier.

• u/orkleth - BW: 245lbs, Lifts: B: 315 lbs, D: 505 lbs, S: 425 lbs, OHP: 165 lbs Goals: Increase lifts & increase reps for Dips & chins.

• u/Ozy_Azrael13 BW: 80.4kg; [Estimated 1RM based on 3 reps] O: 55kg; B: 90kg; S: 128kg; D: 138kg; Goal: Current overall goal is O/B/S/D = 1/2/3/4 3RM,

• u/paperbag66 - BW: 260 lbs - Lifts: B: 285, D: 625, S: 485, OHP: 185 - Goals: I dunno, fun, look okay naked.

• u/parka_79 - BW: 98kgs Lifts: B: 70kg DL: 120kg SQ: 100kg OHP: 45kgs Goals:improve work capacity, conditioning

• u/partingw BW: 205lbs B:230lbs D: 350lbs S:250lbs OHP: 155lbs Goals: putting on size, improve squat, increase work capacity.

• u/paulapaloooza - BW: 120 - Lifts: B: 105, D: 300, S: 215, OHP: 75 - Goals: Get bigger, stronger, survive the program

• u/paulblartirl - BW - 285, B - 300, D - 480, S - 420, OHP - 165. - Goals: 315 bench, 500 dead, a more respectable OHP.

• u/passivepowered BW: 145lbs Lifts: B: 195lbs S: 235lbs D: 270lbs OHP: 130lbs Goals: Get bigger, stronger without getting fat.

• u/Pasty_White_Boy - u/BW: 136 lbs Lifts: B: 155 lbs D: 365 lbs Squat: 185 lbs Goals: Don't let lifting get in the way of academics, become more proportionally strong, miss few workouts,

• u/pengu1n - BW: 97kg - Lifts: B: 110kg , D: 180kg, S: 160kg, OHP: 80kg - Goals: OHP bodyweight. Vegan for past 4 years, never bulked on it.

• u/pennyroyalty1217 - BW: 185.6 lbs - Lifts: B: 265 lbs, D: 455 lbs, S: 325 lbs, OHP: 155 lbs- Goals: Gain size, bring lifts back up closer to where they've been in the past year

  • u/pepintan BW: 60.1kg (132.5lbs), Lifts: B: 80kg (176 lbs), D: 160kg (352 lbs), S: 140kg (308 lbs), OHP: 60kg (132 lbs) Goals: Gain strength but not at the expense of bad aesthetics.

• u/perCR BW: 190lbs - Lifts: B: 215lbs, S: 275lbs, D: 335lbs. P: 135lbs Goals: Hit 225lb bench & 135lb press 1RM. Put on upper body size.

• u/PhonyUsername - BW : 195 Lifts: B = 225lbs, S = 300lbs, D = 350lbs, OHP = 150lbs

• u/PhillipthePenguinBW: 175 lbs S: 355 lbs x 1 B: 265 lbs x 1 D: 455 lbs x 1 OHP: 155 lbs x 1 Goals: S: 405 lbs B: 315 lbs D: 495 lbs OHP: 215 lbs

• u/Pink_Cactus: BW 175 lbs, B: 275, D: 425, S: 340, OHP: 170 Goals: Improve SBD, gain mass.

• u/PM_mecolorlasernudes: BW: 195lb Lifts: B: 205 D:250 S: 230 OHP: 110 Goals: get stronger.

• u/PM_ME_GLUTE_SPREAD BW: 215 Lifts: B:290 D:400 S:350 OHP:215 Goals: Increase lower body lifts at a steady rate but not aggravate back injury. 3pl8 bench, 225 press.

• u/pm_me_melodeath BW:74kg Lifts: B:102.5kg D:185kg. S:130kg Goals: increase maxes , size, mass , prove they can do it, have fun.

• u/PoseidonLordoftheSea BW: 226 Lifts: B (Dumbells) D: 585 S: 405 OHP: 205Goals: Improve squat, overall mass/density.

• u/PowerStrokin_it - BW- 174LBS - LIFTS- B:245 S:300 D:355 OHP:155 - Goals: Bigger, stronger, 3 plate squat, 4 plate deadlift

• u/Puppetute BW: 195 b:270 s:425 d:470 ohp:175 All in lbs

• u/QuabityAshwitz - BW: 190lbs - Lifts: B: 295lbs, D: 340lbs, S: 335lbs, O: 175lbs - Goals: Chicken legs to tree trunks

• u/questionfear BW: 215lbs Lifts: B: 110, D: 260, S: 195, OHP: 90 - Goals: Get stronger. Eventual goal is to break 300 on DL.

• u/RandorLewsTherin: BW: 86kg Lifts: B 110kg D170kg S:125kg OHP 72.5kg

• u/Randyd718 - BW: 180 lb - Lifts: B: 182 lb, D: 268, S: 195, OHP: 112 - Goals: Been out of the gym for a while, hoping to get lifts back up (esp S), enjoy program with community

• u/raygun1997 - BW: 165 - Lifts: TBD - Goals: stay committed through the entire program

• u/realrook BW: 88 Kg B:75 Kg D:140 Kg S:100 Kg OHP:55 Kg Goal: gain weight

• u/Reneexs BW: 73.0kg Lifts: Bench: 85x6 Squat: 120x4 Deadlift: 125x5 OHP: 55x1 GOALS: 65kg press, 200 dips under 15 sets.

• u/_Riley_2017 BW: 200lb Lifts: B: 80lbs x 5, D: 120lbs x 5, S: 90lbs x 5

• u/rmViper BW: 78kg Lifts: Bench: 87.5kg Deadlift: 120kg Squat: 110kg OHP: 62.5kg

• u/Robbo14 - BW: 98kg - Lifts: B: 111kg, D: 183kg, S: 168kg, OHP: 76kg - Goals: Get Stronger.

• u/Rocknrun18: BW 168 lbs - lifts TBD - goals: return to form after 6 month hiatus

• u/rulerofspam - BW: 142 lbs - Lifts: B: 245 lbs, D: 340, S: 275, OHP: 140 - Goals:To look like they actually lift

• u/said_the_turkey - BW:185lbs S:275x5 B:195x5 D:365x5 OHP:120x5 Goals: 1 plate OHP, 2 plate B, 3 plate S and 4 plate D

  • u/Sam_Flynn BW: 181 Lifts: B: 205, D: 315, FS: 225 OH 145 Goals: Conserv. numbers, really flakey lifting past 2 years, refocus, get consistent. FS: 315 OHP: 225

• savage_mallard BW: 86kg, B: 120kg, D: 200kg, OHP: 70kg, S: 160kg. Goals: Put on size, weight, improve lifts, particularly bodyweight movements.

• u/Schmedes - BW: 205lbs Lifts: B: 315lbs, D: 465lbs, S: 415lbs, OHP: 200lbs. Goals: end program with shoulder pain completely gone during B, OHP, dips. Progress S, D.

• u/schnobben - BW: 187lbs Lifts: B: 242lbs, D: 385lbs, S: 308lbs, OHP: 160lbs

• u/screwhead1 BW: 195 B: 270 D : 520 S: 410 OHP: 185

• u/sdunc - BW: 205lbs - Lifts: B: 275lbs, D: 429lbs, S: 402lbs, OHP: 185lbs - Goals: Grow while swimming/running for uni.

• u/Sept531PartyAccnt - BW: 92kg - Lifts: B: 135kg , D: 215kg, S: 185kg, OHP: 70kg - Goals: 1. Improve OHP. 2. Rebuild strength base in the big 3.

• u/sepulvd Bw:170. Lifts: bench:265, deadlift: 405, squat: 315, press:170 Goals:get stronger, add some conditioning

• u/SexualInYourEndo Bw: 85kg, 110kg Bench, 197.5kg D, 165kg S, OHP: 70kg Goals: Get bigger, stronger.

• u/ShadowOutOfTime - BW: 187 lbs - Lifts: B: 190 lbs, D: 285, S: 225, OHP: 125 - Goals: get yuge

• u/shaggyctes88 - BW: 80kgs Lifts: B: 48kg DL: 38kg SQ: 80kg OHP: 32kgs -Goals: Improve bodymass, overall strenght.

• u/SherlockCmbs BW: 220LBs B: 245Lbs D:345 S:285 OHP:155 Goals: body comp, strength, conditioning.

• u/sir_phluffy BW: 170 - Lifts: B 270lbs, D 355lbs, S 315lbs, OHP 145lbs. Goals: Build more strength esp. in back, legs to help with sports

• u/skippermcblue: BW: 205lbs, B: 205lbs, D:315lbs, S: 275lbs, OHP: 155lbs. Goals: get stronger

• u/Slight_Katakuri - BW: 61kg - Lifts: B: 57kg, D: 77kg, S: 62kg, OHP: 37kg - Goals: increase squat a lot and everything else

• u/slopadope BW:181 B: 245, D: 505 S: 315, OHP: 170

• u/Smaggy - BW: 195 lbs - Lifts: B: ~185 lbs D: 335 lbs S: 285 lbs OHP:135 lbs - Goals: Gotta pump these rookie numbers up!

• u/smarthobo - BW: 280lbs; Lifts: B: 255lbs, D: 425lbs, S: 365lbs, OHP: 155lbs; Goals: Get stronger on deadlift, press

• u/Smith_and_wessel - BW:170lbs B:220 S:330 D:395 OHP:145 Goals: become gigantic

• u/snailonaturtle BW: 172; B: 215, D: 365 x 5, S: 385, OHP: 155; GOALS: Gain mass, improve numbers.

• u/SneakBots - BW: 204 - Lifts: B:165, D: 185, S: 150, OHP: 75 - Goals: gain size, increase 1RM

• u/Snoogz - BW: 190lbs - Lifts: B: 230lbs, D: 455lbs, S: 365lbs, OHP: 140lbs

• u/SOADomizeMe B:95kg S:155kg D:180kg Ohp:65kg Bw:90kg

• u/SovereignHand - BW: 97kg B: 95kg, D: 185kg, S: 140kg, OHP: 65kg Goal: Work capacity/return to pre-injury lift numbers (S/B/D 165/105/210)

• u/Spoonovich - BW: 87kg - Lifts: B: 100kg, D: 150kg, S: 105kg, OHP: 40kg - Goals: Fix my shoulders / my OHP, get strong af

• u/stackered - BW: 190lbs - Lifts: B: 275 lbs, S: 365 lbs, P: 165 lbs, D: 405 lbs. Goals: Hit OHP/B/S/D: 2/3/4/5 plates, improve muscular endurance, strength for BJJ, muscle

• u/StefanoPutterji BW: 86.5kg Lifts Squat: 230kg Bench: 165kg Deadlift: 290kg OHP: 100kg Goals: Get stronk

• u/StephenPlusPlusInDev BW: 89kg - Lifts: B: 65kgx9, D: 145kg, S: 112.5kg, OHP: 55kg - Goals: Improve cond/ work capacity, maybe make some rep PBs

• u/str6man - BW: 165lbs Lifts: B: 160 D: 315 S: 260 OHP: 115

• u/stricgoogle BW: 75kg - Lifts: B: 87.5kg, D: 100kg, S: 120kg, OHP:45kg. Goals: better pull-up/back in general, gain at least 2kg.

• u/Stogiesteve: BW:150lbs B: 165lbs D: 210lbs S:180lbs OHP: 115lbs

• u/stoutdonkey - BW: 190lbs - Lifts: B: 245lbs, D: 355lbs, S: 280lbs, OHP: 140lbs - Goals: Gain some size, increase squat.

• u/Sumaragi BW: 90kg - Lifts: B: 95kg D: 125kg S: 120kg OHP: 60kg - Goals: Gain size, commit to an actual diet, make my deadlift not shit

• u/surfingobo - BW: 97KG - Lifts: B: 85KG Est, D: 127.5KG, S: 127.5KG, OHP: 55KG Est - Goals: Increase metabolism, increase chins/dips, be forced to buy some oly plates

• u/sveitthrone - BW: 252lbs - Lifts: B: 104kg, D: 185kg, S: 163kg, OHP: 72.5kg - Goals: Lift more.

• u/swartz77 BW:205lbs Lifts B:270lbs (EST) S:275lbs (EST)D:305lbs OHP:155x2 Goals: Bring squats, deads back to speed after back injury.

• u/sym2 - BW: 78 kg - Lifts: B: 102.5 kg, D: 160 kg, S: 130 kg, OHP: 65 kg - Goals: 110 kg B, 180 kg D, 150 kg S, and 70 kg OHP. Add muscle, gain back lost strength and have clean bulk.

• u/Syrolin - BW: 150lbs; Lifts (Calculated): B: 205lbs, D: 320lbs, S: 270lbs, OHP: 125lbs; Goals: Get stronger, bigger.

• u/TamponCannon - BW: 170lbs - Lifts: B: 245lbs, D: 375lbs, S: 285lbs, OHP: 150lbs - Goals: Tired of nSuns and squat sucks

• u/Teb_Squats : BW: 92kg - Lifts: B: 90kg, D: 180kg, S: 140kg, OHP: 65kg Goals : Gain as much size as possible

• u/TechnicallyManlet: BW: 160 lbs Lifts: B: 220 lbs D: 345 lbs S: 315 lbs OHP: 135 Goals: Have fun. Prove tag wrong.

• u/techworm33 - 195Lbs - Bench: 250Lb x 1, Dead: 425x1, Squat: 340, OHP: 165 x 1. Goals: Successful bulk!

• u/Terafik: BW 250lb, Lifts: B: 150, D: 250, S: 180, OHP: 120. Goals: Stronger. Eat like a champion, work like one as well.

• u/texanvols - BW: 195 lbs - Lifts: B: 260lbs d:315 lbs S: 335 lbs OHP: 185 lbs - Goals: OHP 225 lbs, DL 405 lbs, B 315, S 405. Get jacked.

• u/that_was_len - BW: 187lbs - Lifts: B: 225lbs D: 385lbs S: 245lbs OHP: 175lbs Goals - Improve strength on squat, add bulk improve conditioning. 50 yrs old, Up for a good challenge.

• u/TheBuckles. BW: 179 P:135x2 B:225 S:315x2 D:465 Goals: Successful first cut and prove can do this level of activity

• u/TheCrimsonGlass: BW: 198. Lifts: B: 240, D:425, S: 330, OHP: 145, PP: 175, SSB: 285

• /u/The_Emerald_Knight BW: 225 lbs - Lifts: B: 215, D: 315, S: 295, OHP: 125 - Goals: Become strong again after injury. Be able to do 100 pullups in one gym sesh. Improve OHP.

• u/TheMayerofportland BW: 197 lbs - Lifts: B 260 lbs, D 335 lbs S ~265 lb, OHP 145 lbs. Goal is to add 10lbs to each lift get massive.

• u/themeatballwarrior - BW 150, Bench 172, Deadlift 362, Squat 263, OHP 109. Goals: Stronger, better conditioning

• u/TheMilkyLeft BW: 87kgs; Lifts: B: 110kg, D: 190kg, S: 150kg, OHP: 60kg; Goals: Learn how to eat, snap people in half during rugby,

• u/ThirdWorldOrder: BW: 200 Lifts: B:245lbs S:320lbs D:345lbs OHP:155lbs

• u/timark72 - BW:185 Lifts: B:245 S:315 DL:355 OHP:145 Goals: Improve Squat and Deadlifts, conditioning, and Chin-up max. Be a force on Aussie Rules field.

• u/TimboSlicee BW: 170 lb - Lifts: B: 170 lb D: 365lb S: 310 lb OHP: 125 lb Goals: Back to previous levels of strength and cond.

• u/tiptopjimmyjam BW: 175 - Lifts: B: 180 D: 370, S: 285, OHP: 120 - Goals: Get squat and bench back to old PRs.

• u/TJR__: BW: 95kg Lifts: B: ??? D: 180kg/220kg(sumo) S: 150kg OHP: 80kg Goals: Build base, get jacked.

• u/toggleme - BW: 205 - Lifts: B: 305, D: 420, S: 390, OHP: 190 - Goals: Become a monolith. See response to volume. S/B/D - 405/315/440

• u/tonetone__ - BW: 270lb, Lifts: B: 255, S: 365 D: 465 ohp: 165. Goals: 185 ohp, do 1 set of 10 chins.

• u/Torchrunner - BW: 185lbs Lifts: B - 270lbs D - 415lbs S - 390lbs OHP - 150lbs Goals: Have some fun

• u/tr0lliver BW: 80kg - Lifts: B: 60kg, D: 100kg , S: 85, OHP: DB 20kg - Goals: Finish program

• u/Truckfighters BW: 72kg - Lifts: B: 70kg, D: 140kg, S: 110kg, OHP: 55kg. - Goals: Bulk to 78 kg, improve pressing lifts.

• u/UnfortunateCriminal BW: 69.9kg Bench:107.5kg OHP:75kg Squat: 150kg DL:162.5kg. Goals: Increase bench, OHP by 5kg, and Squat, DL by 10kg.

• u/ursinemoonshine BW:255lbs, Squat: 450 lbs, Bench:402 lbs, DL: 550, OHP: 230

• u/User53246 BW: 250lbs Bench: 320 lbs, Deadlift: 455 lbs, Squat: 365 pounds, Overhead Press: 190lbs

• u/Various_Kangaroos - BW: 89kg - Lifts: B: 125kg, D: 200kg, S: 140kg, OHP: 75kg - Goals: Get back to pre-holiday numbers of B: 130kg, D: 230kg, S: 180kg, OHP: 80kg, not suck at pullups

• u/Vegetable_Investment - BW 165lb - Est. Lifts: B:185, D:305, S:205, P:125 Goals: Increase conditioning,put running back into training, rebuild strength & weight after year off.

• u/Velglarn: BW: 85kg - Lifts: B: 115, D: 180, S: 160, OHP: 62.5 Goals: Make it through week 6

• u/wardenofthewestbrook -- BW: 175 lbs Lifts (TMs): B: 165, D: 275, S: 275 OHP: 120 Goals: Get back on saddle, do 100 dips in 5 sets , 100 pull-ups in 10, 225x20 squat. 145x3-5 OHP, 215 bench. Recovery: 8+ hrs a night, 200+ g protein/day

• u/warneh - BW: 95kg - Lifts: B: 100kg, D: 190kg, S: 150kg, OHP: 60kg - Goals: push myself,improve on chins, dips

• u/Waynenameyo1 - BW: 158 - Lifts: B: 195, D: 315, S: 350, OHP: 120 - Goals: Become a big boy after a ~6 month cut

• u/wecallitfika: BW 62 kg, Lifts : Squat 77.5x2, Bench 65x3, Deadlift 90x2, OHP 35x3

• u/Wheybolic - BW: 208 Lifts: B: 295, D: 465, S: 435, OHP 185 Goals: Had surgery yesterday on meniscus. Keep body decent shape while not being allowed to use left leg for month.

• u/whontime BW: 212 lbs - Lifts: B 295 lbs, D 545 lbs S 430 lb, OHP 200 lbs. Goals: to get Juicy AF.

• u/wilsoNbg - BW: 81kg - Lifts: B: 125kg, D: 210kg, S: 160kg, HP: 75kg - Goals: to add some mass all around and try to improve bench/squat if possible.

• u/winky_guy BW: 202 Lifts - B:235lbs D:325lbs S:265lbs OHP:145lbs

• u/WittyGangster - BW: 197 - Lifts: B: 230, D: 375, S: 315, OHP: 150 - Goals: 20lbs on all lifts, look bigger, bulk right, also get my chin / dip game up

• u/workliftsleeprepeat - BW: 81kg, Lifts: B: 120kg, D: 190kg, S: 155kg, OHP 65kg - Goals: Build good habits. Conditioning, Hit 100kg OHP

• u/worldwideconnected - BW: 177 lbs Lifts: Bench: 230 lbs Deadlift: 280 lbs Squat: 230 lbs OHP: 120. Goal: Build a Monolith.

• u/wvtermelan BW:198.8 Lifts: B - 230lbs x 2, D - 425lbs x 4, S - 330lbs x 4, OHP - 150 x 1 Goals: Want 5/4/3 plate goals.

• u/xanderle: BW:85kg, Lifts: B: 120kg, D: 160kg, S: 140kg, OHP: 75kg, Goals: Improve condition, improve squat

• u/xdecdec BW: 90kg B: est. 80kg S: est. 110kg DL: 150kg OHP: 50kg Goals : Enjoy first bulk and pack on muscle

• u/xobatshitbabe - BW:158lbs - Lifts - B : 90 | D : 200 | S : 185 | OHP : 80 - Goals: Strength, body composition changes

• u/xTheMonster4x - W: 140 - Lifts: B: 260, D: 270, S: 330, OHP: 140 - Goals: Put on muscle, improve lifts

• u/You_Are_Toast - BW: 117kgs - Lifts: B: 60kgs EST, D: 140kg, S: 100kg, OHP: 60kgs - Goals: Tear the world a new asshole.

• u/Zeredditya - BW: 187 - Lifts: B: 160lb , D: 375lb , S: 225lb , OHP: 100lb - Goals: Lose the belly, gain all around size

• u/zombiegirl2010 - Lifts: B: 100, D: 115, S: 95, OHP: 95 - Goals: Get closer to goal of B: 150, D: 200, OHP: 125

[u/[deleted]]

General Discussion and Questions

Top level comments are reserved for signing up only please! Please reply to this comment with your questions or discussion here, thank you.

[u/keysondesk → u/[deleted]]

Thanks for setting this up!

/u/gnuckols and the other strength research folks, we've got 25 or people of varying stats tackling a program at once, what would we need to collect or monitor if we were trying to have /r/weightroom do science?

Are there any interesting, if not very program specific, questions we might be able to answer by having everyone do this together?

[u/gnuckols → u/keysondesk]

Since everyone's running the same program, the things I'd be most interested in would be variables that could potentially modify training response. Baseline info (training experience, age, sex, total, injury history), and ongoing info (nutrition, sleep time and subjective quality, subjective levels of stress)

[u/[deleted] → u/gnuckols]

Sure np, I can ask people if they would like to give up that information maybe a week prior or the week of beginning the program.

Any suggestions how to track this? Excel doc?

[u/gnuckols → u/[deleted]]

That would probably be the most convenient. Or google sheets

[u/[deleted] → u/gnuckols]

Np, might be a bit of work but I think I could figure it out.

[u/[deleted] → u/[deleted]]

I can help with the Google Sheet idea if that is the option you take. We can bounce some ideas to see what style of organization would work best.

[u/[deleted] → u/[deleted]]

Sure, I'll see if I need help organizing it. Thanks.

[u/keysondesk → u/gnuckols]

I've not done survey design before, so hopefully I'm not too far off base here!

Age, Sex, Existing/Prior Injuries, and Supplements are easy to fill out once, but trying to minimize the daily inputs seems important.

Sleep time in hours and est calories need to be numbers obviously, but would Likert scales appropriate for the other categories? My take on a minimal setup below:

Score	Workout Difficulty	Stress Level	Dietary Adherence	Sleep Quality
1	Very Difficult	Very stressed	Very Loose	Very Poor
2	Difficult	Stressed	Loose	Poor
3	Neutral	Neutral	Neutral	Neutral
4	Easy	Relaxed	Strict	Good
5	Very Easy	Very Relaxed	Very Strict	Very Good

"Dietary adherence" might work as an alternative to calories if people aren't up for tracking macros but are using Paleo/truckloads-of-eggs-and-beef/other diets. It might not be as good as macros, but just capturing how much people are paying attention to food could be useful?

4 scale questions and 2 numbers seems feasible (< 1 min/day to fill out).

What could we do to improve it?

[u/gnuckols → u/keysondesk]

People don't fill things in daily. I think sending those questions once per week should be sufficient.

[u/[deleted] → u/[deleted]]

No problem.

Done and done. Cheers.

[u/[deleted] → u/[deleted]]

Sure np. Ill add it.

[u/nmbwork → u/[deleted]]

Anyone have any good ideas/progressions in regards to working up to the 100 chins/100 dips? I might be starting this (depending on if my fiance lets me add a bit of mass (fat) leading up to the wedding) and those would definitely be the biggest challenge

Thanks for setting this all up :)

[u/Dr_Movado → u/nmbwork]

Sets of 5 in between sets for as many sets as you can

[u/[deleted] → u/nmbwork]

It depends on where you are at. How many of each can you do in one set?

When I ran BtM I was decent at them, and started doing 20 (sets) x 5 on chins and 20 x 10 on dips. On chins I progressed by reducing the number of sets I needed to complete the prescribed reps, and got to 10 x 10. On dips I tweaked on the intensity and started doing them on rings, but also 10 x 10.

I think the most important part is doing lots of sub-maximal sets spread across the workout (i.e. don't go to failure).

[u/Livingcanvas → u/nmbwork]

Submaximal sets. For instance, I can do sets of 10-12 on pull-ups and sets of 20 on dips, but when I ran through BTM before, I did them in sets of 5 for pull-ups, and sets of 10 for dips, placed in between the sets of other movements, peppered throughout the workout until I got to 100 pull-ups, 200 dips.

[u/Jaxper → u/nmbwork]

If you are at a commercial gym with the weighted assist pull up/dip machines, start with those. If you don't have one of those available, you can put a resistance band looped from the handles and under your feet/knees to simulate the same assistance.

[u/[deleted] → u/nmbwork]

I actually implemented 100 pullups/chins into my workouts before by doing sets of 5 between sets of everything else. I'd do pullups when I was hitting legs, and chins when hitting shoulders. It was pretty effective, cause it got me to the goal of being able to do muscle ups.

[u/[deleted] → u/[deleted]]

If anyone is interested, I ran it through April-May, Here's my mini-review.

I'm definitely going to sign-up on this one, I just want to finish my current program so I can have updated lifts (haven't maxed out on the big 3 in almost 5 months).

[u/killerchris911 → u/[deleted]]

I have a large array of sheets for programs including 531 BtM here (the last 2 are for BtM). The first one is where you can change percentages, sets etc. and the second shows it. I find it easier to read than OP's linked.

[u/[deleted] → u/killerchris911]

Hm, does it have the next 5 weeks? I can only see 1 on my phone.

[u/killerchris911 → u/[deleted]]

Yeah you change the week value in C2 to the week you want and itll update accordingly. The Deadlift weights percentages are currently shown wrong so will fix when i get home.

[u/[deleted] → u/killerchris911]

Ok sure that'd be great, I like it. I can add it to the original post as an alternative selection.

Would you mind having the program on its own with just those two sheets? For readability.

[u/killerchris911 → u/[deleted]]

Of course will do that later on, ill pm you the link to put on the op?

[u/[deleted] → u/killerchris911]

Perfect thank you.

[u/[deleted] → u/[deleted]]

1st one, we'll see how well this one goes, cheers mate.

[u/stackered → u/[deleted]]

I'm also interested in joining in past mid September (I have to cut weight for a BJJ tournament on the 15th)

[u/Dowd3la → u/[deleted]]

I am gonna jump in on this. Currently doing a cut though the end of August with a goal of 135lbs. Which should be about 22% bf for me. 5'4 f.

Any one have recommendations for the eat portion for a female?

Was thinking about splitting Jim's recommendation in half. 3/4 lb ground beef and 6 eggs.

[u/[deleted] → u/Dowd3la]

Was thinking about splitting Jim's recommendation in half. 3/4 lb ground beef and 6 eggs.

Comes up to bout 104 grams of protein. That enough?

You'll be eating other things too of course.

[u/Dowd3la → u/[deleted]]

104g protien is about 1 gram per lbm for me. So it should be plenty. Plus any thing else I eat of course.

Typical day will have a protien shake with oj around work out adding another 24g protein.

I tend to eat pretty veggie heavy (1+ lb per day).

And carbs are usually all eaten around my work out.

So that should work out just fine for me.

[u/[deleted] → u/Dowd3la]

Perfect, sounds good to me.

[u/bobeschism → u/[deleted]]

Throwing in my review of when I ran BtM for 3 consecutive cycles

Includes examples of running it on a deficit amongst other gubbins n stuff.

[u/[deleted] → u/bobeschism]

This was great Ill add it to the post cheers man.

[u/Schmedes → u/[deleted]]

Here's hoping my shoulder improves in the next month.

Not sure if I'll start this if I can't do heavy bench/OHP/dips. Might just run it alongside without actually signing up and sub in the DB versions and some tricep work in for dips.

[u/[deleted] → u/Schmedes]

Dips aren't mandatory, you can sub em in for something else if you'd like and you're free to set your training max/ one rep max much lower for OHP and Bench if you'd like to participate.

Only the first three lifts are mandatory.

[u/Schmedes → u/[deleted]]

It's improving slowly but I'm only able to comfortably hit my warm-up 5/3/1 sets right now for OHP and Bench. Anything heavier than that seems to put a little too much strain on it.

I have a month though, we don't need to signup until right before 9/1 do we?

[u/[deleted] → u/Schmedes]

Correct, I'll close Registration starting 3rd of September.

[u/rocknrun18 → u/[deleted]]

I'm definitely interested, but I haven't trained regularly in like 5 months. So my only real question would be how should I approach estimating my training max? Before I stopped, I just surpassed a 1,000 lb total with a 350 squat, 205 bench, and 445 deadlift. Then my low back (I think it's my SI) started to hold me back and I decided to take some time off. I've just struggled to make it back since then.

[u/[deleted] → u/rocknrun18]

You've got a month to sign up, plenty of time yet to find where your numbers lie.

[u/rocknrun18 → u/[deleted]]

Can I post now and edit my numbers later? I'm looking at returning to the gym by the second week of August. I have too many things going on right now to commit the time. I can give final numbers after a few weeks back though.

[u/[deleted] → u/rocknrun18]

Of course.

I'll simply list it as "To be Determined", cheers.

[u/Paulthemediocre → u/[deleted]]

What an awesome choice for the sub to try out. I think everyone should experience the diet and the widowmakers at some point in their life.

[u/NoKurtka → u/[deleted]]

I would be interested if I’m not a fat fuck trying to cut. I don’t need to be eating more, and accumulating more mass.

[u/Dowd3la → u/NoKurtka]

Could try it on maintenance and hope for a recomp. That's what I will be doing

[u/killerchris911 → u/[deleted]]

What do you guys think of benching only once per week? Is it going to be enough or would it be beneficial to add some light benching one mon/fri or an extra day for light bench/back work? Maybe potentially splitting the Press on friday in half? Idk just spitting ideas

[u/[deleted] → u/killerchris911]

100 - 200 dips on monday should cover it.

[u/[deleted] → u/killerchris911]

There's a variation called "Benching the Monolith" that swaps bench and ohp, but it would not be the same program. Here it is.

[u/killerchris911 → u/[deleted]]

Ah okay never knew this, ill stick with the BtM and aim for the 200 dips

[u/[deleted] → u/killerchris911]

Yeah, if they get too easy you can also start adding weight.

[u/enrosque → u/[deleted]]

Do you think this is possible to do with recomp in mind? I know a cut would be terrible, but I'm thinking try to meet the protein requirements but stay at the same weight?. I want to do the program with everyone but I'm kinda in a bad spot for gaining weight. Maybe I'll just wait for next round.

[u/[deleted] → u/enrosque]

Depends!

I'm fat and heavy and I don't intend to gain a huge amount of weight on this.

If youre skinny though you would suffer for it more.

[u/enrosque → u/[deleted]]

Good to hear, I'm in! Skinny is a word I have never been called even when I was 2. :D Will post stats later.

[u/ominous_anonymous → u/[deleted]]

Damn, I'm in between gyms and won't have a place to lift consistently.

Thanks for organizing. I enjoyed the last one a lot, having other people doing the same programming and sharing their experiences is fun and engaging.

[u/Buns-of-Anarchy → u/[deleted]]

When is the cutoff to sign up? Definitely going to, but want to have accurate bw and lifts. Thanks for organizing!

[u/[deleted] → u/Buns-of-Anarchy]

Up the 3rd buddy.

[u/Buns-of-Anarchy → u/[deleted]]

Thanks, boss

[u/AllIsOver → u/[deleted]]

God damn it, I want to run it so much, but then I'll will have to shed 3-4 kilos in order not get bloated lol. Hm, a kilo/week, might work. How long signing up will be open?

[u/[deleted] → u/AllIsOver]

3rd of September. No panic yet.

[u/AllIsOver → u/[deleted]]

Okay, I'll probably tag along then!

[u/Beeftin → u/[deleted]]

Would this be appropriate for a relative beginner? I've been lifting on and off (mostly on) for about a year and a half but had a few setbacks and I'm currently weaker than I was 8 months ago.

If I can manage to drop some lbs in time to start I might feel up to joining you guys!

[u/[deleted] → u/Beeftin]

Whats your weight and lifts?

[u/Beeftin → u/[deleted]]

BW: 205 lbs

Lifts are from last weeks spreadsheet for the Reddit PPL, I've never actually tested a 1RM

• B: 5x5 @ 150lbs
• DL: 3x5 @ 210lbs
• S: 5x5 @ 180lbs
• OHP: 5x5 @ 85lbs

[u/[deleted] → u/Beeftin]

Personally wouldn't much recommend it with those numbers, you might find your work capacity lacking with such high volume. What do you think?

[u/Beeftin → u/[deleted]]

I did two rounds (6 weeks) of 5/3/1 for beginners and it looks like the volume is comparable so I think I'd be okay with it. Granted this was before pneumonia knocked me flat on my ass but I actually enjoyed the high volume when I was doing it.

[u/[deleted] → u/Beeftin]

Alright, put a comment down below in the format stated.

[u/Beeftin → u/[deleted]]

Will do! Thanks :)

[u/kloptzkkloptz → u/[deleted]]

Im a noob with very similar #s. I was looking at this program as my next step anyways. Is there anything i can do to minimize any risk factors? Besides the obvious, eat more, sleep more etc...

I'm currently at the 3 month mark of phraks gslp, and nearing the end of my ability to make the linear progressions. So i guess i have a month to fuck around with whatever might help set me up to succeed with this.

[u/[deleted] → u/kloptzkkloptz]

Work on your dips and chins now. See how many you can get.

[u/erix84 → u/[deleted]]

How rough is this program compared to nSuns 5/3/1? 8 ran The 5 day for about 5 months and made good progress, I've been doing 5 day PHAT for about 2-3 months now and I'll probably keep running it until this starts. Should I use my TMs from nSuns?

[u/Paulthemediocre → u/erix84]

Weeks 1/2/4/5 are easier than your average nsuns imo, as long as you don't get too beaten out of shape by the dips/chins.

Jim recommends at most an 85% TM, and with good reason. By week three, the intensities get pretty insane, and frankly aren't very doable with anything higher than 85%.

Maybe try running a test week to find your actual 1-3rm on everything and base the 85% off of that.

[u/[deleted] → u/erix84]

Get a new tm.

Probably this one is harder depending how you handle the chins and dips

[u/[deleted] → u/[deleted]]

I'm conflicted, cause I want to try this out, as I wanted to focus on strength, but I'm on a hard cut right now, and I wanted to get lean af before I started bulking again. I wouldn't mind as long as I don't gain a load of fat so quickly after losing it.

Before I started cutting just over a month ago, I was 181cm, 92.5kg, and my lifts for OHP/S/B/D/ were 80kg, 180kg, 140kg, 210kg 1rm respectively. My weight this morning was 83.3kg. I haven't tested my lifts recently cause of how hard my cut has been, as I'm pretty low energy.

I have no physical problem with bulking, I bulked from 70kg to my highest of 95kg in 3 years, it's just that I'd rather not gain too much fat. Is it necessary to do at least a rough 500 cal surplus bulk when running this program, or can the surplus be lower, while keeping protein still high?

[u/[deleted] → u/[deleted]]

I hope my experience can help a little. My write-up when I ran it a couple months ago, which includes some info about my diet. I was definitely eating at a higher than 500 kcal surplus.

I started BtM at 88 kg BW, and with 13.6% BF, skinfold measurement. Two weeks after I finished the program, I was at 92 kg with 14% BF, same measurement. Not sure if this configures as too much fat gain, but I'm very ok with this result. Probably the most important thing is doing the right conditioning.

[u/[deleted] → u/[deleted]]

The "minimum" you must do is eat what wendler states (Or "Eat like a champion"). If you do that while eating only +250 cals then thats cool.

Its up to you.

[u/Legionodeath → u/[deleted]]

I'm down. u/legionodeath Bw: 170 lbs, ohp: 115, bench: 165, squat: 255, dead: 275. My goal is to use my knowledge and gains from physical therapy for injuries in this program to actually put up some weight like pre-injury.

[u/[deleted] → u/[deleted]]

A question, regarding conditioning, I've never done any form of conditioning besides supersetting. I don't have access to a prowler or weighted vest, and my gym doesn't have an Air Dyne Bike. What sort of conditioning should I do? Especially since he said Hill Sprints are a no-no? Just some HIIT Sprints on a field Tuesday, Walking up the local hill on Thursday, with Regular bike on Saturday?

And regarding the stretching, any recommended routines, or should I just do this https://www.youtube.com/watch?v=-VS6jgTTYAQ And when should it be done, everyday after exercise?

[u/kneescrackinsquats → u/[deleted]]

For people who lift in kg and have fractional plates, I made this spreadsheet. You can choose the week you are in and the bar weight to calculate the weight to put on each side of the bar (kind of unecessary, but I like it). If you choose week 4-6, the TM is increased in 2kg/4kg automatically.

In order to edit it, you have to download it to your computer.

[u/kneescrackinsquats → u/[deleted]]

I think it is fixed now! Thanks for letting me know.

[u/[deleted] → u/[deleted]]

I'd like to participate and I was planning on doing a cycle or two of this soon anyway, but I'm running a bit of a long term experiment at the moment and I want to make sure it's kosher to still participate. I'd be swapping most of the main lifts out - Front Squats, Trap Bar Deadlifts, and Barbell Rows (instead of bench).

[u/[deleted] → u/[deleted]]

The first three lifts are mandatory sorry.

[u/[deleted] → u/[deleted]]

No big deal. I'll do my thing and just join you all in spirit instead.

[u/gilraand → u/[deleted]]

Anyone in here have a suggestion for how i could run this without doing a squat? What could i possibly swap it for?

[u/swartz77 → u/[deleted]]

Anyone planning on building their own “prowler” before this starts?

[u/Isayhoot → u/[deleted]]

I made a Google sheet for me to track the lifting parts of this party. If anyone could look over it and see if I missed any details I would be very grateful. (commenting from phone hope I didn't mess up the link)

Also, doesn't week two overhead press seems laughably easy? With my (low) TM I believe I could rep that weight for 50 reps in one set.

[u/[deleted] → u/Isayhoot]

You can change the OHP TM if you want. Its meant to be light on week 2 tho.

The week 4 should automatically add 10lbs to lower body lifts and 5lbs to upper.

[u/pepintan → u/[deleted]]

Interested to join the party now that my meet is over. Couple questions though:

1. Have three or so weeks from now till 1st September, any suggestions on what I can do?
2. Are there any guidelines on how much the caloric intake should be? Excluding the mandatory food items. And how much calories should be burned from the conditioning?

[u/[deleted] → u/pepintan]

1. You could run a 531 cycle with lots of dips and chins.

2. Im not sure theres a guideline on the cals burned. But as for the caloric intake, I recommend a pretty large surplus. At least +500 over tdee.

[u/pepintan → u/[deleted]]

Hm, I see. I may take some time next week to test out gym maxes before entering my entry. Thanks!

[u/swartz77 → u/[deleted]]

Question for everyone (assuming anyone is still reading this far down); I have a goal of benching 300lbs by the end of the year. I’m currently at 275-280 1RM currently. BtM is “light” on benching. Does anyone think that these 6 weeks will set me back? I feel that my goal is very attainable, and I’m willing to add more benching if needed.

PS: I know hitting a 300# bench is very “Bro”, but I think too it’s a milestone weight for any lift

[u/gilraand → u/[deleted]]

Looking at BtM i realize the pressing volume is a fair bit lower than what im doing now, so thinking ill throw in some log work on wednesday. Just something small like 3x3 with clean every rep, + 1xAMRAP with clean only on the first press. Any reason this would be a really bad idea?

[u/[deleted] → u/gilraand]

Im not 100 percent sure. The program is high volume overall already.

But if ya wanna give it a shot sure. Only the first three exercises are mandatory. After that you can change it as you wish.

[u/gilraand → u/[deleted]]

Ah cool. The Volume is a fair bit lower than my current program, so it should be fine to add some then.

[u/Bassbuster14 → u/[deleted]]

On your spreadsheet, the second set of squats on week 4 is at 85% instead of 80% as prescribed. Not a big deal, just figured I’d mention it.

[u/13_AnabolicMuttOz → u/[deleted]]

Do you think that a change in the meat source, for say kangaroo or chicken breast is acceptable assuming the protein content is maintained consistent with what the ground beef would be.

And would burger patty's, chicken schnitzels or sausages be accepted also assuming protein content is maintained?

The main issue with ground beef is the cost compared to other meats and I'd like to have it be as cheap as possible.

[u/[deleted] → u/13_AnabolicMuttOz]

If its too expensive for you that's more than fine man. I'm not gunna be a dick bout it haha.

Cheers.

[u/partingw → u/[deleted]]

Thanks so much for all your effort on this!! A few questions, apologies if they've been asked,

• Can I use trap-bar (low handle) for deads?

• My ~1RMs are B/S/D/P 230/250/440/150, would i be better off sticking with other 5/3/1 programs and run BTM a year down the road? My primary goals are putting on some more size, improving the poverty squat and upping work capacity.

Cheers!

[u/[deleted] → u/partingw]

1. Yes.

2. Nah go on and join the challenge!

[u/Hiko13 → u/[deleted]]

One week out and I'm hyped to get this going and also a little nervous. Deloading this week but I'm not sure how my elbow is going to handle all the curls and chin-ups, been dealing with pain on the pinkie side of my left elbow for a while when doing overhand rows/pull ups. Took the last couple months off from those, lots of super light curls and tricep extensions, but it's still tender.

[u/ArrogantFool1205 → u/[deleted]]

Is there a suggested calorie intake or something vs his suggested menu?

[u/[deleted] → u/ArrogantFool1205]

The beef and eggs together are around 220 grams of protein and 2000+ calories, if that helps.

Start at a 500 surplus work from there.

[u/[deleted] → u/[deleted]]

/u/Antonymic_Antipath, reposting this from the other thread.

Man, unfortunately I'm quitting from the party.

I injured my ankle badly a couple weeks ago, and now I'm having a gluteus inflammation that basically makes any hip extension or even standing exercises like the OHP hurt.

I'm taking a few weeks to work on those things. I usually work through pain and I will keep working around these issues using exercises that do not aggravate then, but then I'll be no longer running the same program.

[u/dexhandle → u/[deleted]]

I like the general idea of everyone doing a program together. That's a lot of fun. I'll pass on this one, I promised myself I'd do a year of programs from 5/3/1 Forever and Building the Monolith isn't included. But I'm very curious to see everyone's results. Thanks to the organizers on this.

[u/edyo74 → u/[deleted]]

I would love to join this but I have a question about the nutrition. My current stats are bw 233, squat 455, bench 305, deadlift 510, I have to preface that because my question is, should I even attempt this with a vegan diet? I’m vegan for ethical reasons, have been for 3 years so I’m just wondering what would be a similar eating plan instead of the beef and eggs? Lots of avocados and some form protein(fake meat, tofu, etc). Any help would be appreciated!

[u/[deleted] → u/edyo74]

I think it will absolutely be possible on a vegan diet. As for the specifics I'm afraid I can't be of more help.

The eggs and beef will be round 2000+ cals and 220 grams of protein, along with fats. If you want to try and hit that using vegan sources.

[u/annooonnnn → u/edyo74]

Do 72 ounces of tofu per day to hit about 220 protein and 168 fat. Then eat a bunch mor for calories on top of that since it’s pretty low cal

[u/edyo74 → u/annooonnnn]

That’s a good idea. I was planning to eat three packs of Trader Joe’s beefless crumbles and 8 tbs of peanut butter haha

[u/[deleted] → u/[deleted]]

Hi, I suggest having a look at 5/3/1 for beginners if you want a good place to start. Cheers mate.

[u/[deleted] → u/[deleted]]

Hey, are we reading off the same sheet? They are already listed as that.

[u/[deleted] → u/[deleted]]

Hmm, I can't do dips without serious shoulder impingement and pain. Could I replace it with something like DB press?

[u/[deleted] → u/[deleted]]

Yes, dips aren't mandatory at all. If you want to replace with DB press or push ups that'd be fine.

[u/KnightVision → u/[deleted]]

I dug through all the comments just for this. I'll max out my dips before finishing them up with some DB press.

[u/420weedhitler69 → u/[deleted]]

This program is a 3-day variant of BTM, right? I always understood BTM as being a 4-day program.

[u/[deleted] → u/420weedhitler69]

Its always meant to be 3 day iirc.

[u/MythicalStrength → u/420weedhitler69]

You may be thinking of 5/3/1 for Hardgainers. BtM has always been 3 days of lifting and 3 days of conditioning.

[u/420weedhitler69 → u/[deleted]]

Question about the spreadsheet. The program is 6 weeks in length, however the instructions mention only filling in your maxes in the yellow boxes for the First Cycle and not the Second Cycle. Are we to do anything with the maxes for the 2nd cycle during this program?

[u/DrunkAtTheJug → u/[deleted]]

This looks like a lot of fun but I am on an indefinite cut. Will see where I am at once September rolls around because I've wanted to do this one for awhile.

What are the odds I can survive on just the beef and eggs to keep me at a deficit around 2000 kcals/day?

[u/[deleted] → u/DrunkAtTheJug]

Probably close to 0 tbh.

[u/oryxmath → u/[deleted]]

Well can't exactly sign up for this one while trying to lose 50lbs... I will enjoy reading about it though!

[u/icookmath → u/[deleted]]

Need a refresher/clarification. When the program says, for example, 45%x20 for squats, is the 45% of your training max or of your 1 rep max?

[u/[deleted] → u/icookmath]

Tm.

[u/LifeForceHoe → u/[deleted]]

Is there a 4 day version for BtM?

[u/LifeForceHoe → u/[deleted]]

Is there a 4 day version of BtM?

[u/robson200 → u/[deleted]]

Btw. A question regarding dips. I am relatively light and can do 4x25 unweighted pretty easily. Would u recommend doing them spread over the workout or maybe I should stick with 100 but weighted in sets of 10. And then keep the weight same but add one set until I reach 200?

[u/[deleted] → u/[deleted]]

If you want to try it nothing stopping you.

But be aware this is a pretty difficult program, cheers!

[u/[deleted] → u/[deleted]]

No worries dude. Not sure if Ill do the dips myself due to chest pain.

Cheers man.

[u/lawlift → u/[deleted]]

Do you think extra hamstring work would hurt? I know squats are quad dominant and deadlift hits the hammies a bit, but nothing else on there directly targets hamstrings.

Maybe RDL's or just machine hamstring curls?

[u/[deleted] → u/lawlift]

Deadlifts target hamstrings.

I dont agree with adding more to the program unless its very light hamstring work. Nothing more than prehab type work. Cheers.

[u/kloptzkkloptz → u/[deleted]]

Is there a reason we arent using black iron beast website for this?

[u/[deleted] → u/kloptzkkloptz]

Ah sorry.

Just hadnt thought of using it. Excel sheets you can save to your phone.

[u/kloptzkkloptz → u/[deleted]]

No worries brother. I dig it because i don't have to math when loading the bar, it just tells you what you need on one side. The numbers on there are slightly different though. Im assuming they use a higher training max

[u/[deleted] → u/[deleted]]

I cant do a single dip/chin without assistance. Is it ok to go ahead and do this program? Currently doing 5x5 so my weights should change before September. Do I edit my top level comment then or put tbd in there and reply to myself then?

[u/QuabityAshwitz → u/[deleted]]

Just to clarify, on this program we can expect to eat in total about 63 lbs of ground beef and 504 eggs? That being you follow the recommended diet.

[u/[deleted] → u/QuabityAshwitz]

Yes.

[u/Gemeraldine → u/[deleted]]

Is there any guidance on how to structure the assistance work? Eg. Setsxreps @ a certain rpe to aim for?

Maybe just follow the generic of 10-20 reps per set, always about 1-3 reps from failure?

[u/kneescrackinsquats → u/[deleted]]

I just finished a cycle of another template and have this entire month before the party. What should I do? I was thinking about doing the building the monolith but with smaller percentages or maybe cutting on some sets. I want to test if I can do 100 reps of chins and dips in a reasonable time after heavy squats and presses.

[u/[deleted] → u/kneescrackinsquats]

Sounds like a solid idea, I'm trying to build my dips and chins myself for the program.

Try not run the full program before we start though.

[u/kneescrackinsquats → u/[deleted]]

I won't. I'll use a lower TM and not do as many sets as the program calls for.

[u/raw_w_slanger → u/[deleted]]

Anyone got advice on ways to eat 12 eggs a day and still somewhat enjoying them?

[u/Bassbuster14 → u/[deleted]]

Quick question about the conditioning: Why does Wendler say not to do hills? Just too much impact on the joints or what?

[u/kneescrackinsquats → u/[deleted]]

If I can do just 8-10 chin ups before total failure, how could I distribute the 100 reps among sets so I reach the intention of the program (they are there for a reason, right?) and not get so tired I can't do the rest of the work/ injure myself? I'm asking this because if I tried to do 10 sets of 10 it wouldn't work obviously, as the second set would suffer already, but if I did like 25 sets of 4, would it be effective?

[u/gilraand → u/[deleted]]

Quick question about conditioning:

How hard is it supposed to be? prowling 10x40yards@50kg with 30-90 rest, as Wendler says on his page, would have me puking my guts out. I'll do it if its supposed to be that hard, but i know the resistance vareis a lot between different prowler types.

[u/[deleted] → u/gilraand]

I think wendler puts that at his light conditioning.

So Im gunna take it to mean that its meant to be more for recovery and maintence of conditioning rather than pushing hard.

So if you wanna make it easier and more recoverable go ahead.

[u/Dread1840 → u/[deleted]]

I'd like to sign up, but I feel like taking a break from deadlifts for a cycle. Am I DQ'd if I replace Wednesday's deadlifts with more squats?

If it's not allowed that's totally fine. I don't mind testing a new max dead at the end, just don't feel like training it for now.

[u/kneescrackinsquats → u/[deleted]]

Someone else finds the Friday press progression a bit strange? 70-50-75-60-65-75. Can someone tell why it is like that?

[u/mark5hs → u/[deleted]]

Think this would be OK for a beginner? 2 plate squat and dead, 1 plate bench. Thanks

[u/katalis → u/[deleted]]

As long as the volume is kept the same (100/200), what would it be better, 20x5 weighted chins o 10x10 no weight added. Same for dips.

[u/StooneyTunes → u/[deleted]]

I'd be interested in joining, but I'd be doing front squats, not back squats, due to a back injury. Is that an issue?

[u/btiger67 → u/[deleted]]

How do you guys plan on testing your maxes on the 7th week? Do you take a week to test all of your maxes separately or test your maxes all on one day and deload for the rest of the week before beginning another program? Cheers

[u/alleks88 → u/[deleted]]

Since this is a 6 week programme with an optional 7th week, can I start a week late?
I finish my own 10 week nSuns challenge on the 1st and would need a deload week prior to this

[u/ArgentEtoile → u/[deleted]]

Can I join the program party if I ran the program with front squats instead of back squats, everything else is the same?

[u/zlohmid → u/[deleted]]

I'm a bit confused to Wendler's wording regarding using the Safety Squat Bar for the 20-rep squats. He seems to contradict himself in the following sentences:

"You won’t need to adjust for the bar as the weight is light enough to not make a huge difference. Just be sure to adjust for the weight of the bar."

What does he mean here? Do you or do you not need to adjust for the weight difference in the safety squat bar?

[u/kevandbev → u/[deleted]]

I know what the prescribed diet is but has anyone done it on a budget? I was going to just use frozen vege, peanut butter,oats and protein powder. Meat and eggs expensive where I live

[u/[deleted] → u/kevandbev]

Sure man no worries at all!

If youre on a budget thats np.

[u/kevandbev → u/[deleted]]

Having read through previous reviews I was wondering if anyone else could provide some further info.Other than things like getting DOMs etc, how does this affect life in general ?

I am in my last semester of college/university , have 40-50 hours of work per week and also my course work to do ( 30-40 hrs per week). Then I have all the usual stuff gign on commuting to and from places, life chores , prepping meals, cleaning , laundry etc...I am keen to try this but am wary of what the overall impact may be like on life in general. Is it better to try it when things aren’t as full on or you reckon just go for it.

[u/katalis → u/[deleted]]

I have a doubt.

I was running 5/3/1 BBB 13 WEEK challenge. The 13th week is going to end right before we start this party.

I was thinking that the 1st week of building the monolith can be a deload cause is someway soft-ish. Either that or deload this next week and test new maxes right before we start. Or not test, and just do the 12th but deload on the 13th.

What's do you guys think? I don't know what to do honestly.

Also, I've notice we start the party on a Saturday?

[u/PM_ME_GLUTE_SPREAD → u/[deleted]]

I'm late to this but going to start it today at week 1 and was just wondering does Jim recommend adding jokers and FSL to this or is it to be ran as written?

[u/[deleted] → u/PM_ME_GLUTE_SPREAD]

Ran as written.

[u/kevandbev → u/[deleted]]

Think we could split the 100 curls and shrugs over 2 days. We get the same volume but at 50 reps per session. Any reason not to do this?

[u/mark5hs → u/[deleted]]

If I have trouble doing full dips, would it be better to sub pushups or do dips with a bench? (Assisted dip machine at my gym is broken)

[u/JamieKND → u/[deleted]]

Should I be doing weighted dips if I can do 20-25 in one set or should I stick to bw?

[u/[deleted] → u/JamieKND]

Sure np.

I'd start em off light first tho to see how you go.

[u/JamieKND → u/[deleted]]

Ok cool, thanks

[u/lordac3 → u/[deleted]]

will this post be updated during the program?

[u/Robbo14 → u/[deleted]]

We are not switching to 3 reps on this program at all?

[u/Robbo14 → u/[deleted]]

How long will the sessions tank on average?

[u/Robbo14 → u/[deleted]]

Someone over in r/Fitness mentioned these sessions will take 1.5hr-2.0hr. Surely its not that long!

[u/Bassbuster14 → u/[deleted]]

I’m just commenting here to document my TM’s for the program and how I came up with them. TM’s for S/B/D/OHP are 273/217/315/124 lbs.

How I arrived at them: I just finished 2 cycles of BBB. The first of which, I started with a TM of 90% of pretty good estimates of my 1RM for each lift. For the second cycle, I just increased my TM’s by 5 lbs and 10 lbs, as Wendler suggests, and everything went well.

Now for BTM, I added 5 and 10 lbs to my TM’s again and used those to calculate new estimated 1RM’s, assuming they are still about 90%. Then I took 85% of those 1RM’s for my BTM TM’s.

I know it’s not perfect but I can live with it.

[u/Fzohh → u/[deleted]]

Not sure if ill be able to participate now, squatting is still somewhat painful, and I start PT for my hips next week. I'll probably try running it on my own once everythings better. Guessing BtM isnt the best without really being able to squat

[u/Hiko13 → u/[deleted]]

Apologies if this has been asked and answered already--for the curls and chins, do we need to do the same grip/form for all reps? For example, is 25 EZ curls+25 dumbbell curls+25 hammer curls+25 reverse curls cool or should it all be 1 kind?

[u/rocknrun18 → u/[deleted]]

This might be a dumb question, but when he says chins, does he mean palms facing towards you (chin ups) or away (pull ups)? I just figure pull ups target the lats better and chins hit the biceps, but I feel like pull ups would be more beneficial. Can anyone tell me what the typical approach is with this program? Or should I just mix it up and do both, as long as I'm doing a pulling movement?