T Nation

Maple Syrup Strength (littlesleeper)



That 17 sets in 45 mins. Phew you must have been moving. I feel tired just thinking about that.


Dude you are moving my maxes like I do back off sets well done man


Strong workout Sleepy, nice.


I went in thinking I could get the workout done in ~30mins, but then the squats took nearly 25mins! So I powered through the bench as quick as I could. I had to turn a couple of the later sets into touch and go instead of comp pause in order to get the reps in.

Fortunately the weights moved well that day, I expected the squats to feel heavier than they did. To be honest I wasn’t expecting my squat to move very much since my last competition because I hit such a big PR then. But it might actually be the one I’m currently most confident in PR’ing at the comp. I mean, I should hit a bench PR, just because I’ve been practicing the comp pause and will make better picks for my attempts for this comp, but I don’t feel like it’s much stronger than last comp.

Thanks Mort, September has been extremely busy so training has been kinda rushed, but I’ve been getting the main work done. Hopefully I’ll have a little more time over the next 8 weeks to prioritize training and get the lifts feeling good for Nov 24.


If you improve your comp lifts without doing much accessory work then it will raise the question, “Why have I been wasting my time with accessories?”


I will second this one.


Just satisfying the bodybuilder in all of us!

Well, this is the first time I’ve felt nervous for my upcoming competition…

I was just creeping the social media of my competition host and it looks like Jimmy Paquet is going to be competing (I’m a bit of a fanboy of his, you have probably at least heard his name if you follow the strongman scene), and Amit Sapir has also commented that he thinks he is also going to be there.


Time to work on your angles for the pictures


It’s going to take more than angles to help me out in a picture with these guys! haha


But I’ll do my best!


Look at it this way: your entry fee just bought you back stage passes to get up close to the pro’s. I suggest that you at least wait til the comp is over before you get weird with them.


135 x 5
225 x 5
315 x 5 <- Double overhand to here
365 x 3 <- Hook grip
405 x 3 <- Hook
465 x 5 <- Strapped up for the rest of the sets
465 x 5
465 x 5
465 x 5
Conventional Deadlift: 405 x 10

DB Rows
70lbs x 20
70lbs x 20
70lbs x 20

DB Shrugs
70lbs x 25
70lbs x 25
70lbs x 25



Good grief that is huge volume for the deadlift.


There are days that I wonder if I could do 405 x 10 but on my best day I don’t picture it going that smoothly.


There are days I wonder if I ever get to do 1x405 :slight_smile:


Thanks man, it feels like ages between deadlifting sessions (once per week) compared to my squatting and bench so I really like getting some decent volume in on DL.

I definitely think you could, especially seeing some of your recent deadlift sets! I think if you set a day a month from now and tailored your training around it you could smoke 405 x 10.

Haha, once that fourth plate hits the bar, things are getting serious!!


135 x 5
225 x 5
315 x 3
365 x 3 Beltless to here
405 x 3 Added belt for remaining sets
405 x 3
405 x 3
405 x 3
405 x 3
Wide Stance Box Squat: 315 x 20

Last week, I did this burner set variation for 15 reps and it wasn’t easy. This day I was able to get to 12 without having to take a few breaths, so pushed it to 20reps. It was cardio for sure.

135 x 5
185 x 5
225 x 5
245 x 2
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
Added SlingShot: 225 x 15

Back Extensions
BW x 12, 12, 12

Ab Wheel Rollout
12, 12, 12


You’re a God damn animal


Right. He went from solid to fucking animal seems like overnight. The vertical diet is working wonders for him…:joy::joy::joy:


I had the end of year as a goal, but I’m not sure right now.
But maybe CT’s work, works wonders for me I hope so.

I hate 20 reps, maybe I should try it for the next program.


Aww shucks :blush: Thanks guys.

Haha, yeah. I’m still very loosely following the principles of the vertical diet. When I started following it, I did notice a quick increase in performance and even physique was looking tighter/bigger. But I think this was largely due to the addition of salt to everything that I consume.

Don’t force it, it will come! I’d hate to see a set back from trying a weight you aren’t quite ready for…although I don’t exactly practice what I’m preaching…

20rep squats have had a special place in my heart ever since running Building the Monolith.