How I got the strongest I've ever been at 36 years old

Matt D'Avella
31 Mar 202419:07

Summary

TLDRIn this documentary, a fitness enthusiast shares his transformative journey through 100 days of powerlifting, leading to his first competition. Starting with a modest goal, he quickly finds himself immersed in the sport, achieving a 72% increase in his deadlift and significant gains in squats and biceps. He details nine crucial lessons learned along the way, including setting ambitious goals, the value of expert coaching, the importance of being consistently imperfect, and the strategy of progressive overload. Alongside personal anecdotes, the video highlights the impact of social media on motivation and the benefits of following a structured program. Sponsored by Squarespace, this story isn't just about physical strength but also about mental resilience and the power of dedication.

Takeaways

  • 🎯 Set clear and challenging goals to motivate action and commitment.
  • 🏋️‍♂️ Hire an expert or coach to quickly progress and avoid common mistakes.
  • 💪 Be consistent with your training, even if it's not perfect every time.
  • 📈 Implement progressive overload to continually challenge and improve your strength.
  • 🚫 Limit social media consumption to avoid comparison and maintain self-motivation.
  • 📊 Follow a legitimate, structured program designed by a professional for optimal results.
  • 📱 Use tracking apps to monitor your progress and ensure you're meeting your nutritional needs.
  • 🛑 Avoid training to failure to reduce risk of injury and maintain a consistent training schedule.
  • 🏆 Focus on effort and intensity during workouts to maximize results.
  • 🔄 Balance intense training periods with more relaxed ones to maintain long-term enjoyment and progress.

Q & A

  • What significant progress did the speaker achieve in the past 100 days of powerlifting?

    -The speaker saw a 72% increase in their deadlift, nearly doubled their squat, and increased their bicep size by an inch.

  • What was the speaker's initial goal when they started powerlifting for 100 days?

    -The speaker's initial goal was simply to do powerlifting for 100 days, but they eventually signed up for a competition after receiving suggestions from others.

  • How did having a deadline in the form of a competition impact the speaker's training routine?

    -The deadline of the competition created a sense of urgency, making the speaker more committed to their training. It also made it harder for them to avoid training due to the non-refundable nature of the competition fee and the social obligation to perform well.

  • What role did hiring a strength coach play in the speaker's progress?

    -Hiring a strength coach provided the speaker with expert guidance, live feedback, and personalized advice, which significantly improved their form and confidence, leading to the ability to lift heavier weights and make faster progress.

  • How did the speaker handle the challenge of maintaining consistency in their training despite life's interruptions?

    -The speaker made adjustments to their training program to accommodate life's interruptions, such as taking fewer training days per week or using less ideal gym equipment when traveling. They focused on making 'imperfect progress' rather than striving for perfection in every workout.

  • What is Progressive Overload and how did it contribute to the speaker's strength gains?

    -Progressive Overload is a strength training concept that involves systematically increasing the weight of an exercise over time to continually challenge the body and stimulate adaptation. The speaker applied this principle by gradually increasing the weight they lifted each week, leading to significant strength gains.

  • Why did the speaker decide to stay off social media during their powerlifting journey?

    -The speaker found that social media, particularly fitness influencers and professional athletes, made them feel overwhelmed and deflated by constantly comparing themselves to others. They decided to log off to maintain their confidence and focus on their own progress.

  • What was the speaker's approach to tracking their diet and workouts?

    -The speaker used an app called My Fitness Pal to track their calorie intake, ensuring they consumed enough carbs and protein. They also used an app called Strong to log their workouts and keep a detailed history, which included setting rest timers for their exercises.

  • What misconception about training to failure did the speaker uncover during their powerlifting experience?

    -The speaker learned that training to failure is not as crucial for hypertrophy or strength gains as many believe. They found that stopping a few reps shy of failure could still yield similar results without the increased risk of injury and fatigue.

  • How did the speaker's mindset and approach to training change after their 100 days of powerlifting?

    -After the 100 days, the speaker decided to pull back on the intensity of their training. They continued to use a legitimate program, focus on technique, and apply progressive overload, but they shifted their focus from seeking rapid transformation to enjoying the slow burn of continued progress.

  • What advice does the speaker have for those looking to improve their gym performance?

    -The speaker advises to focus on effort and intensity during gym sessions, avoid distractions like phones and selfies, and prioritize following a structured program with proper technique over simply going through the motions.

Outlines

00:00

🏋️‍♂️ Powerlifting Progress and Lessons Learned

The speaker shares their remarkable progress in powerlifting over the past 100 days, outpacing their improvement from the previous 10 years of gym attendance. They increased their deadlift by 72%, nearly doubled their squat, and grew their bicep size. They attribute this accelerated progress to a structured 100-day powerlifting program, culminating in their first competition. The speaker also highlights the importance of setting big goals, working with an expert coach, and the impact of their training on their overall fitness journey.

05:01

🎯 Setting Goals and Embracing Imperfection

The speaker discusses the importance of setting ambitious goals and the challenges of maintaining a consistent fitness regimen. Initially aiming for perfection by not missing any workouts, they had to adjust their expectations due to life's unpredictability. They emphasize the concept of being 'imperfectly consistent,' meaning making adjustments to training when necessary, and accepting that setbacks are part of the process. The speaker also introduces the concept of progressive overload, explaining how systematically increasing the weight in exercises leads to strength gains over time.

10:01

📈 Tracking Progress and Avoiding Social Media Comparisons

The speaker talks about the benefits of tracking their progress, both in terms of nutrition and exercise, using apps like MyFitnessPal and Strong. They mention the importance of understanding one's diet and the role of protein in muscle building. The speaker also shares their decision to limit exposure to gym-related content on social media to avoid negative comparisons and maintain focus on personal progress. They discuss the psychological impact of comparing oneself to others and the importance of focusing on one's own journey.

15:01

💪 Training Smarter, Not Just Harder

The speaker shares insights on training effectively, including the revelation that training to failure is not as crucial as previously believed. They discuss their personal experience of injury from pushing too hard and the advice they received from their coach about always having 'one in the tank.' The speaker also talks about the importance of focusing on quality time at the gym, the intensity of their training, and how it contributed to their significant progress. They conclude with a reflection on the balance between enjoying the process and continuing to apply the lessons learned during their 100 days of powerlifting.

Mindmap

Keywords

💡Progress

Progress in this context refers to the improvement in physical strength and fitness achieved by the speaker through dedicated training. It is central to the video's theme as it highlights the significant increase in the speaker's lifting capabilities over a 100-day period. The speaker's progress is exemplified by the 72% increase in their deadlift, nearly doubling their squat, and gaining an inch in bicep size.

💡Powerlifting

Powerlifting is a sport that consists of three attempts at maximal weight lifts in three specific exercises: the deadlift, squat, and bench press. In the video, the speaker's journey into powerlifting is a key narrative, leading to their decision to compete in a powerlifting competition and the training that followed.

💡Goals

Goals in this context are the specific, measurable targets the speaker sets for themselves in their fitness journey. Setting goals is a critical lesson shared by the speaker, as it provides a clear direction and motivation for training. The speaker's goal was to compete in a powerlifting competition, which structured their training and efforts.

💡Consistency

Consistency refers to the regular and persistent effort put into training, regardless of setbacks or imperfections. The speaker emphasizes the importance of being imperfectly consistent, meaning that even when life disrupts the ideal training schedule, one should continue making progress in any way possible.

💡Expertise

Expertise in the context of the video refers to the specialized knowledge and skills of a professional strength coach. The speaker hired a renowned coach, Sebastian, whose guidance and feedback allowed for rapid improvement and safe training practices. Seeking expertise is presented as a valuable strategy for quick progress in one's fitness journey.

💡Progressive Overload

Progressive overload is a strength training principle that involves gradually increasing the weight or stress placed on the body during exercise to stimulate muscle growth and strength development. It is a key concept in the video, as it is one of the techniques the speaker used to achieve significant strength gains in a short period.

💡Social Media

Social media is referenced in the context of its potential negative impact on one's self-motivation and progress in fitness. The speaker discusses how viewing content of others who are further along in their fitness journeys can lead to feelings of inadequacy and demotivation.

💡Tracking

Tracking in this context involves the meticulous monitoring of one's workouts and nutrition. The speaker used apps to track their workouts and calorie intake, which provided a clear picture of their daily nutrition and helped to ensure they were fueling their body adequately for the intense training.

💡Legit Program

A legit program refers to a structured and scientifically sound training regimen designed by an expert to achieve specific fitness goals. In the video, the speaker emphasizes the importance of following such a program for significant progress, as opposed to the DIY approach they had previously taken.

💡Effort

Effort in the context of the video pertains to the intensity and dedication with which the speaker approached their training. By putting in concentrated effort and focusing on each lift, the speaker was able to push beyond their perceived limits and achieve notable progress.

Highlights

The individual made remarkable progress in 100 days compared to 10 years of casual gym going, emphasizing the importance of focused and dedicated training.

Setting a big goal, such as signing up for a powerlifting competition, provides a clear deadline and motivation to maintain rigorous training.

Hiring an expert coach can significantly accelerate progress by providing live feedback, form critique, and personalized guidance.

Consistency in training is more important than being perfect; adapting to life's circumstances and staying committed leads to results.

Progressive overload is a key concept for building strength, involving systematic increases in exercise load over time.

The influence of social media can be detrimental to one's self-confidence and progress, suggesting that reducing exposure can be beneficial.

Switching to a solo creator role necessitates rethinking online presence, with platforms like Squarespace aiding in building a professional website.

Following a legitimate, expert-designed program can lead to significant progress, unlike piecing together information from various sources.

Tracking nutrition and workouts with apps like MyFitnessPal and Strong can provide valuable insights and help stay accountable.

Going to failure in every set may not be necessary and can increase the risk of injury; leaving some 'in the tank' can be a safer and equally effective approach.

Focusing effort and intensity during gym sessions, rather than casual distractions, leads to more effective workouts and better results.

The individual's transformation and newfound confidence are attributed to the structured and focused approach to training.

The importance of enjoying the process and maintaining a sustainable training routine is highlighted over pursuing rapid, intense transformations.

Implementing tools and strategies learned during the 100 days of powerlifting will continue to positively impact future training.

Transcripts

play00:00

I've been going to the gym for the past

play00:01

10 years but I've seen more progress in

play00:03

the past 100 days than in my entire life

play00:07

during this time I increased my deadlift

play00:09

by 72% I nearly doubled my Squat and I

play00:12

increased my bicep by a/ an inch so yeah

play00:14

I've been pretty productive lately I

play00:16

recently uploaded a 28-minute

play00:18

documentary following my first 100 days

play00:20

of powerlifting culminating with my

play00:22

first ever

play00:25

competition and in this video I want to

play00:27

share nine of the biggest lessons I've

play00:29

had and what you can take away from it

play00:31

if you want to get stronger build more

play00:33

muscle or just pick up a consistent

play00:35

Fitness practice this video is sponsored

play00:37

by my friends over at Squarespace later

play00:39

I'll show you one of the biggest

play00:40

projects that I've ever worked on on

play00:42

their platform okay lesson number one

play00:44

set a biging goal in the beginning I was

play00:47

just going to do powerlifting for 100

play00:48

days that alone would have been just

play00:50

fine but a few people mentioned to me

play00:52

that I should sign up for a comp and my

play00:53

only thought was what the hell is a comp

play00:57

I didn't really know much about

play00:59

powerlifting in the beginning I just

play01:00

thought it was a style of lifting at the

play01:02

gym what I came to realize was that it's

play01:05

an actual sport in and of itself that

play01:07

combines your total one rep max for your

play01:09

squat bench press and deadlift and when

play01:11

I looked into what competitions actually

play01:13

look like well it scared the hell out of

play01:15

me so naturally I decided to sign up for

play01:17

one it's really not that hard to find

play01:18

other similar Fitness Milestones or

play01:21

goals tough mutters Spartan races

play01:23

triathlons and marathons all work to

play01:26

motivate people into action and for a

play01:28

couple reasons first they come come

play01:30

built in with a deadline as soon as you

play01:32

sign up and pay for your spot the clock

play01:34

starts ticking every day you fail to

play01:36

train is one less day you have to

play01:37

prepare I have just over a 100 days now

play01:41

to get myself in shape to prepare to

play01:44

compete in a legitimately sanctioned

play01:47

powerlifting event what the did I just

play01:50

do and I found that it's really hard not

play01:52

to talk about it whether it's with your

play01:54

partner or coworker it's eventually

play01:56

going to come up in conversation and

play01:58

this really helped me stay able I knew

play02:00

that I couldn't just quietly cancel the

play02:02

competition and ask for a refund also it

play02:05

was non-refundable so there's that The

play02:08

Closer the day of the competition got

play02:09

the more intense my training became

play02:11

there were going to be over a 100 people

play02:13

watching me lift the heaviest weight I

play02:14

possibly could and the risk of failure

play02:17

was incredibly high that was a huge kick

play02:19

in the ass that helped me stay committed

play02:20

to my goal there were some downsides to

play02:22

this that I'll get to later in the video

play02:24

but this definitely helps to explain why

play02:27

I saw such significant progress in only

play02:29

a few month mons if you want to get

play02:31

stronger you should hire the world's

play02:33

best strength coach okay that might not

play02:34

work for everyone unless you also live

play02:36

in Sydney have a large budget or a

play02:38

YouTube channel with 3.8 million

play02:40

subscribers that you can leverage but

play02:42

honestly hiring any expert in the field

play02:44

you're interested in whether it's

play02:45

powerlifting or professional bed making

play02:47

is one of the smartest ways to progress

play02:49

quickly I was lucky enough to work with

play02:51

one of the best strength coaches in the

play02:53

world Sebastian bass orb he's held

play02:56

several National records during his time

play02:58

as a professional powerlifter and he

play02:59

he's also the strength coach for this

play03:01

guy Thor Boron you may have heard of him

play03:03

before he's one of the greatest strength

play03:04

athletes of all time and the current

play03:06

world record holder for the deadlift at

play03:07

51 kg no big deal I have never hired a

play03:11

personal trainer or coach before I've

play03:13

definitely always relied on the DIY

play03:15

approach but in our very first session

play03:18

together I saw the benefit he gave me

play03:20

live feedback on my form critique my

play03:22

lifts and helped talk me through each

play03:24

set as I was doing them come under the

play03:26

barbell place it on the rear delts

play03:29

elbows back and shoulder blades down all

play03:31

those muscles are nice and engaged take

play03:33

a big breath to brace good one step back

play03:36

to clear the rack side side good let's

play03:39

try and stand very slightly

play03:41

wider yeah I like that okay that's going

play03:44

to allow for more strength potentially

play03:46

okay now looking straight ahead tuck

play03:48

that chin take a massive breath hold it

play03:50

good push the knees out in the same

play03:51

direction as the toes and stand great uh

play03:54

tuck your chin you're looking up a

play03:55

little bit too much good the result I

play03:58

was able to lift far more than what I

play04:00

was already doing at the gym I wasn't

play04:01

worried about hurting myself or doing

play04:03

the lift wrong I had much more

play04:05

confidence and as a result I was able to

play04:07

lift much more than I thought I could my

play04:09

mind's blown it feels so much easier

play04:12

than the way that I was doing it before

play04:14

B offered to train me for the entire 100

play04:16

days leading up to my competition and

play04:18

that really meant that I could stop

play04:20

scrolling Reddit looking for answers

play04:22

from strangers and just throw them at

play04:24

him during our sessions should I get a

play04:26

powerlifting belt how do they work it's

play04:28

giving me a bruise am I wearing it wrong

play04:29

are there any supplements I should be

play04:31

taking creatine cool what kind what

play04:33

happens if I fail a set do I lower my

play04:35

weight what do I do next week where

play04:36

should I get my powerlifting singlet

play04:38

does it make my butt look big okay yeah

play04:40

you're right that's not cool honestly

play04:41

I'm surprised I didn't annoy him so much

play04:42

that he fired me as a client every week

play04:45

I threw every question I had at him and

play04:47

because he's a pro he had already spent

play04:49

the past 20 years thinking about each

play04:51

one so my advice is to find an expert

play04:54

that you trust and work with them as

play04:56

much as you can whether that's one day

play04:57

per week or one day per month not only

play05:00

will you get a better answer than Google

play05:02

you won't spend months or years going

play05:04

down the wrong path be imperfectly

play05:07

consistent I have to admit this one goes

play05:09

against my own Basic Instinct when I

play05:10

looked at my program on day one I

play05:12

thought to myself I'm not going to miss

play05:14

a single day I'm going to hit every

play05:17

single workout and check off every lift

play05:19

but then of course life happens I took a

play05:21

long trip out of town I had to cram

play05:23

towards a work deadline I stayed up all

play05:26

night with my newborn probably shouldn't

play05:27

keep a baby up that late

play05:30

now there might have been a time in the

play05:31

past when I was able to power through

play05:34

and live up to my regular perfectionist

play05:36

standards but since I've become a dad I

play05:39

just don't have the same flexibility

play05:41

that I once did if I took my old All or

play05:44

Nothing approach I'd end up with a lot

play05:47

of nothing as bass told me when he

play05:48

walked me through my program for the

play05:50

first time there's optimal and then

play05:52

there's practical a lot of people you

play05:54

know look at a program and they say I

play05:56

can't do that so therefore I'm not going

play05:57

to do it it's like no that's as optimal

play05:59

now now let's think about what's

play06:00

practical for you we need to always

play06:02

compromise and make sure one you can do

play06:05

it and two I've spoken to you about this

play06:07

you're going to enjoy it you need to

play06:09

enjoy your training if you don't enjoy

play06:10

it you're not going to stick to it as

play06:12

life happened I made adjustments to

play06:13

stick to the program the best I could

play06:15

that meant sometimes I'd only train 3

play06:17

days a week instead of the prescribed

play06:18

four while on vacation I had to use my

play06:20

hotel's shitty gym equipment and

play06:22

sometimes I had to cut my workout short

play06:24

if I had an urgent work deadline to hit

play06:26

or if I was exhausted from being up with

play06:28

my son all night as I moved from one

play06:29

imperfect workout to the next I contined

play06:32

to make imperfect progress toward my

play06:33

goal I didn't let small setbacks deter

play06:36

me and I saw far more growth than I

play06:38

would have if I let perfectionism hold

play06:40

me back on the technical side of things

play06:42

one piece of the lifting puzzle that

play06:44

helped me build strength very quickly is

play06:46

something called Progressive overload

play06:49

Progressive overload is a strength

play06:50

training concept characterized by

play06:52

systematically increasing the load of an

play06:54

exercise over time to continually

play06:56

challenge the body and stimulate

play06:57

adaptation put a little bit more simp

play07:00

if you want to get stronger you need to

play07:01

lift more weight over time so on week

play07:04

one I started by squatting 80 kg then on

play07:06

week two I increased by 5 kg to squat 85

play07:10

kg the next week I lifted 90 kg and

play07:13

finally on week four I increased to 95

play07:15

kg since it would be physically

play07:17

impossible to continue at this rate

play07:19

forever the next week would start the

play07:21

beginning of phase 2 in which I would

play07:23

deload and lower the weight starting the

play07:25

process all over again over the course

play07:27

of a few months you should be able to

play07:29

see consider considerable strength gains

play07:30

with this method if you're just getting

play07:31

started out it's easier to see progress

play07:34

they call them newbie gains once you're

play07:36

an elite athlete you might have to train

play07:37

for an entire year to get an extra 5

play07:39

kilos on your bench press so compare

play07:42

this to my typical approach showing up

play07:44

at the gym week after week and lifting

play07:46

what felt comfortable sometimes I push

play07:48

myself other times I just have a casual

play07:51

workout I never focused on Progressive

play07:53

overload before and once I did the

play07:56

results followed okay here's one that I

play07:57

think is highly underrated

play08:00

stay off social media I rarely have

play08:02

Instagram on my phone these days but

play08:03

early on into powerlifting I did and it

play08:06

didn't take long before the algorithm

play08:08

realized I was interested in seeing more

play08:10

gym content and holy [ __ ] did it show me

play08:13

more gym content overnight I started to

play08:15

see hundreds of Fitness influencers

play08:18

professional powerlifters and Crossfit

play08:20

trainers I saw Natty or not videos Sam

play08:23

solic takedown videos and videos of a

play08:25

janitor doing a one-handed overhead

play08:26

press in front of the biggest dude in

play08:28

the gym can I clean cu

play08:30

when I got started with powerlifting I

play08:32

felt excited proud eager to learn I felt

play08:35

unique and special but after seeing

play08:37

these videos on repeat every day I felt

play08:40

deflated overwhelmed confused I felt far

play08:43

behind where I thought I should be and

play08:46

then when you look at the comments oh my

play08:48

God the comments they were just filled

play08:51

with so much negativity and jealousy and

play08:53

bitterness it was enough to make me want

play08:55

to throw my phone out the window it's

play08:58

great to have Inspirations to to look up

play08:59

to and there are a lot of people making

play09:01

great content online but I don't think

play09:03

it's healthy to see hundreds of people

play09:05

every day who are outperforming you in

play09:07

every way imaginable it's hard not to

play09:09

compare your day one to someone's 10year

play09:11

journey and if you're someone who is

play09:13

quick to compare it deflates your

play09:14

confidence and Smothers the excitement

play09:16

in the worst way the only comparison

play09:18

that should ever matter is you today

play09:21

versus you tomorrow and this isn't just

play09:23

limited to powerlifting whether it's

play09:25

baking woodworking cooking or home

play09:27

renovations if you find yourself often

play09:29

getting in a negative spiral of

play09:30

comparing yourself to others do yourself

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a favor and log off the apps completely

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so as many of you know I recently made

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the switch to become a solo Creator

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again for the first time in 5 years that

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change has meant that I've had to

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rethink everything about my YouTube

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channel and business and one platform

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that's played a huge role in this

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transition has been Squarespace they're

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my sponsor for this week's video so my

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biggest project so far this year has

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been moving my YouTube course page over

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to

play10:01

Squarespace it's a ridiculously long and

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beautifully designed landing page with

play10:05

overlapping elements custom borders

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Graphics icons buttons and a responsive

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design now normally I keep my websites

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incredibly simple this was not that and

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so I was a little bit nervous about how

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ambitious this project was but once I

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jumped into Squarespace I was amazed at

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what was possible look I can literally

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drag this image anywhere I can overlap

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Graphics I can create custom dividers

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and even add little flourishes this is

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exactly why I love Squarespace as a

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platform as a solo Creator I don't want

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to spend a lot of time and money on

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developers and copywriters and designers

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I want to be able to just jump into my

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website and make a change if you've been

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watching my videos for a while you've

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heard me talk about Squarespace about

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how they have great templates how it's

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easy to use and great for people

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building simple websites and now you

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know it can also help you build a

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ridiculously long a beautifully designed

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course site with overlapping elements

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custom borders and responsive design

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visit squarespace.com to start your free

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trial and then when you're ready to

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launch go to squarespace.com slmd to

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save 10% off your first purchase of a

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website or domain getting back to my

play11:13

learnings from 100 days of powerlifting

play11:15

one thing that really made an

play11:16

incremental difference was following a

play11:18

legit program I went to the gym for 10

play11:20

years and for 10 years I didn't think

play11:23

hey maybe I should follow a legit

play11:24

program created by a professional now

play11:27

instead I piece together information

play11:28

online I got tips from friends at the

play11:31

gym and I took Reddit comments from

play11:33

Anonymous strangers as gospel don't get

play11:35

me wrong personally I found a lot of

play11:37

progress with this DIY approach I was

play11:40

able to build strength muscle and get

play11:42

really fit with this strategy I felt

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good had a few healthy habits on

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rotation and actually enjoyed going to

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the gym these were all huge wins but

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there was one small problem at least

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from a performance perspective after my

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first few years at the gym I hadn't

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really seen any sign significant

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progress I was still lifting around the

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same weight that I had and I still had

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pretty much the same build obviously

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some of this can be explained by slow

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periods and extended time away from the

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gym but now I realize it's largely

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because I wasn't following a legit

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program and by legit I mean one that was

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developed by an expert with a track

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record to prove it bass set me up with a

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program on day one that was much more

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structured than anything I'd followed

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before although I'm a powerlifter I

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don't train my powerlifters like typical

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powerlifters we place equal emphasis on

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the muscles of the front of the body to

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the muscles of the back of the body okay

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so we talk about a push pull ratio of

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one to one so when we do our upper body

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sessions you'll see the first exercise

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of the day is bench press and we suet

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that with a Pull exercise which in this

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instance is a laat pull down before you

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pick a program for yourself it's

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important to know what goal you have in

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mind Do you want to build muscle or

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strength since I wanted to build

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strength and specifically strength as a

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powerlifter that meant I was largely

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focusing on my squat bench press and

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deadlift if I was trying to get as big

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as possible in 100 days I'd follow a

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very different program track everything

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from your calories to your workouts I

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used an app called My Fitness Pal to

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track everything I was eating until you

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actually measure out your meals you'll

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never know if you're getting enough

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carbs to fuel your workouts or enough

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protein to build muscle by the way A

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good rule of thumb is to get 1 gram of

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protein per pound of body weight I also

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tracked all my workouts I pulled each

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phase of my program into an app called

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strong you can create create super sets

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see what you lifted the last time you

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did the exercise keep a detailed history

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of all workouts and the most useful

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feature for me it has a rest timer built

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in so once I check off a set in the app

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the rest timer automatically starts this

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is one of my new favorite apps that I've

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been using and I definitely recommend it

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to anyone who goes to the gym or follows

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a structured program it's not free but

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definitely worth it in my opinion I will

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say that I did stop tracking my calories

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after a couple months I found that it

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got too high maintenance for me to

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continue scan a barcode or measuring

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almond milk before each meal was really

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annoying but a couple months of tracking

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did help me a lot and gave me a solid

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grasp of what I was eating and how many

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calories I was taking in and it was

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enough to help me be more intuitive with

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my eating going forward you don't need

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to train to failure one thing I've been

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told ever since I started going to the

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gym is the importance of going to

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failure I was told that the last rep is

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the most important rep and if you don't

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go to Absolute failure you might as well

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not even go to the gym at all of course

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the perfectionist in me absolutely love

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this idea but in training with bass I

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learned that it's actually not as

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important as most people make it out to

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be and most experts now agree that it's

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largely hype I think that the research

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shows that there's not a huge difference

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in terms of hypertrophy or strength if

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you go all the way to failure or if you

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stop a couple reps shy agreed and I

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would add that most of the people that

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are saying that failure is super

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important are coming from an egotistical

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perspective in which they need to

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emotionally drain themselves in the gym

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and it's more cathartic and

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psychological and less to do with what

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gets optimal results the principle that

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I learned over this time and started

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applying to my training is to always

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keep one in the tank meaning you should

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stop when you feel like you have one

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more solid rep in the set there was only

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one time I didn't take this advice since

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I was at the end of phase one I Was

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preparing to Deo for my next session so

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bass and I decided that I should go for

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an AM wrap which stands for as many reps

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as possible or lifting until you fail

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and this is what happened let's go four

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and again and again five you go one more

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one more one more heels down heels down

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Who's down Who's

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down not have done

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that that might not have looked like

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much but I felt an immediate tear in my

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PEC and after going to a physiotherapist

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the next day it was confirmed so he said

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it's like a it's probably a first or

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second degree tear oh my God it'll be

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okay it's a bummer I'll talk to

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Sebastian tomorrow and just see kind of

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what he thinks about programming and

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stuff and he'll be able to kind of

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adjust the program it'll be fine this

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happens to top athletes all the time

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this kind of stuff yeah I'm a top

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athlete that's what I meant I'm the

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strongest Matt devl in the world maybe

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at least at least the second strongest

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Le there's a few there's a few strong Mt

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out there this is not to say that going

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to failure often leads to injury lots of

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athletes incorporate failure into their

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regular programs it does however

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increase the likelihood that your form

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will break down you will get more

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fatigued and you're making yourself more

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susceptible to injury in the end I got

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unlucky but the question you need to ask

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yourself is if this doesn't give you

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significantly better results is it worth

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the risk for me personally I'm just not

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going to go to failure as much as I did

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in the past except of course when it

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comes to competition

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day I've got one more takeaway but real

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quick I wanted to let you know that my

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YouTube course just opened up for

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enrollment and it won't be open again

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for another 6 months in the course I

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share a road map for creating a

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successful Channel with Integrity

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including handing you my own systems for

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brainstorming ideas editing videos

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creating compelling thumbnails and

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titles and so much more go to mtd.com

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youube to get started and also to check

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out a pretty amazing website if I do say

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so myself effort makes a difference but

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at a cost if 100 people with similar

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genetics go to the gym for 1 hour they

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will probably all see very different

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results and that's because not all time

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at the gym is equal what you do and how

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you focus your energy makes a huge

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difference some people spend their time

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at the gym scrolling their phone

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taking longer rest periods than needed

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taking selfies in the mirror or simply

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just not focusing on each set I've been

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guilty of all of these things in the

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past except for maybe the bathroom

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selfies and there's definitely nothing

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wrong with being chill at the gym but

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during my 100 days of powerlifting I did

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notice a huge difference when I started

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to be more focused and give more of an

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effort into each lift I performed every

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week I was pushing myself far beyond

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what I thought I could do my intensity

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was dialed up to 11 and that came with a

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lot of huffing puffing and cursing under

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my

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breath make no mistake this was intense

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training and it wasn't always enjoyable

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I was no longer showing up at the gym

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and leisurely jumping from one exercise

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to the next I was methodical about

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following my program and lifting the

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weight I set out to because if I didn't

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hit my lift this week how did I expect

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to add another 5 kilos onto the bar next

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week training like a worldclass athlete

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taught me something else that was really

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important I don't want to train like a

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worldclass athlete all the time I had so

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much fun doing this experiment and I

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learned so much that I will continue to

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apply to my time at the gym it's

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actually amazing to think about the

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transformation I made and how much

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confidence I now have going forward I'll

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still be using a legit program annoying

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bass as much as he allow me focusing on

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my technique first and going to failure

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much less often implementing Progressive

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overload tracking my workouts and

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avoiding gym content like my life

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depends on it but for now I'm

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intentionally pulling back on the

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intensity of my training instead of

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focusing on getting radical

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transformation in a short time frame I'm

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going to be enjoying the Slow Burn of

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continued progress only now with a few

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more Tools in my back pocket

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Related Tags
PowerliftingFitness JourneyStrength TrainingGoal SettingProgressive OverloadExpert CoachingConsistencyNutrition TrackingInjury PreventionMindset Shift