T Nation

Maple Syrup Strength (littlesleeper)



I have also run Building the Monolith and liked that program, but I don’t think it would be one I would select while being in a calorie deficit. I’ll have to dive back into 5/3/1 Forever and see if one jumps out at me, otherwise I’ll likely just migrate towards something simple like 5’s PRO 5x5 FSL while sprinking in a few + sets and/or joker sets if I’m feeling good.

Conventional Deadlift
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3 <- Added straps and belt here.
455 x 3
495 x 5
495 x 5 <- Kicked out to sumo for this set and next
495 x 5 <- Sumo is much more comfortable for me to pull with. RPE dropped a bunch when I went to sumo from conventional.

Close Grip Floor Press
135 x 12
185 x 12
225 x 8
225 x 8
225 x 8
225 x 8

Incline Bench DB Tricep Ext
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12

Cannonball Grip Pullups

First workout of the year, can’t complain. Things moved alright. Wife joined me for the session.


Looks like a great workout


After perusing through 5/3/1 Forever again, I think I’m going to give the “Prep and Fat Loss Training” program a try starting on Monday.

In a nutshell:

  • 4 days per week
  • 3/5/1 programming with 5x5 FSL (weeks 1-3) and 7x5 FSL (weeks 4-6) supplemental work
  • 6 week program (two cycles, no deload or change in TM, just increase in supplemental volume - however, if I feel I can move a bit more weight, I might up the TM for cycle 2)
  • Bodyweight/light assistance movements which are all performed between sets of main & supplemental work (facepulls, 1 leg squats, pushups, chinups, dips, DB rows, DB swings, ab wheel, etc).
  • Complete workouts in <45mins
  • Light conditioning 2-4x per week (weighted vest walks, pond hockey)

Main reasons for selection:

  • Increase work capacity
  • Improve proficiency with bodyweight movements (I enjoyed running 5/3/1 with bodyweight assistance a while back (early 2017?))
  • 4 day per week with shorter workout times
  • Title of program

As always, I’m excited to start this new program. Now that it is winter, and the basement I workout in is damn cold, I’ve been feeling guilty that I’m not even breaking a sweat during my entire workout these days (low reps, extended rest periods). So I think this will be a good change of pace for me. A little more of a Brian Alsruhe type program, where you are always moving all over the damn place.

So far this week I’ve been pretty good. I’ve been brushing my teeth right after dinner which has turned me off of the late evening/pre-bed snacking. I also haven’t drank a casual evening pint with dinner this week.

My sister-in-law is vegan, and asked her family to join in on “Veganuary”, which is, as it sounds, going vegan for the month of January. As a compromise, I said we would eat 1 vegan meal per day, which we have been.
I’ve enjoyed trying out some new dishes, and do feel that it has reduced my caloric consumption. Something about a big ol’ plate of veggies/rice/beans does feel pretty “clean”.
I’ve made some lentil/bean/veggie burritos, some barley/lentil soup/slop in my Instant Pot, and then some more common staples like oatmeal and berries.


I’ll never understand why vegans like to “share” their eating choices. Did she agree to join you for carnivore February? :laughing:

The only problem I have with the vegan approach is protein. My wife does it but she weighs 130 lbs and runs marathons. I find that I just end up drinking most of my protein if I limit my meat consumption. I’m not sure if that’s any healthier than just eating meat.

The new program looks good and definitely reminded me of Brian’s set up. Will you be constantly going or will you have built in rest between exercises or between rounds of exercises?


Well, different people have different reasons for going vegan but I think ethical reasons are a main one. So her sharing ethical eating makes more sense than me sharing meat eating because “yum”, lol.

Ya, I haven’t really done enough research for me to go fully vegan, but if you watch any of those Netflix documentaries it is definitely enticing (Food for Thought, Vegucated, Cowspiracy, etc).

I think if your diet includes a lot of beans/chic peaks/lentils/tofu/tempeh you can get to ~130+g of protein pretty easily then a scoop or two of protein powder and you’re getting damn close.
But I’m still eating eggs, and another meal with meat at the moment.

I’ll have built in rest between exercises still. Jim basically says that this shouldn’t be a cardio session, but just aimed to increase work capacity. He said 90sec to start but try to eventually work your way to 60sec or less.


I think we’ve discussed this in the past and I’m pretty sure we both have access to responsibly raised beef. My chicken, on the other hand, is mass produced and probably has a horrible life. My wife went vegan for the ethical reasons and I’m right there with her. I guess I ought to switch over to more beef and pork since I can buy the whole animal and it’s raised locally with a normal life.

Will your sister-in-law eat anything that you personally kill? I believe your avatar used to be picture of you with a freshly killed turkey. It doesn’t get much more ethical than killing wild game for the purpose of population control. That’s good for the whole flock.

That’s a good progression. I went to a conference back in '08 and someone cited a recent research study that stated that 3 x 10 with 60 sec rest did a good job (not sure if it was the best or just better) of increasing testosterone naturally. I’ve used 60 sec rest for all of my sessions since LOL!

I’m completely used to it. I can kill myself and get my heart rate up to 180 and I’m usually back down to 120 or less within a minute of resting. Now that I’m pushing my conditioning more I set the timer for 45 sec which usually has me back to the bar/weight by the 60 sec mark. CT’s Built 4 Battle program says the 60 sec rest interval is for people who are in decent shape so I guess I’ve succeeded at something with my training.


I think you’re correct!

And yes, I do hunt and try to buy local when possible. But no, she is full vegan, no bending of rules regardless of how it was raised/killed.

Well lets add that to the list of pros for using this program!

This is definitely a goal right now. It would be a stretch for me to say I’m in decent shape presently. I do think I can get into decent shape pretty quickly/easily though, which is an OK spot to be.


I’ve just seen a program about reducing Co2 they stated that if a family had one vegan day a week, they would reduce Co2 with what was equivalent to driving a car from Denmark to China about 7000 km.
They also said that meat from: cows, pigs, sheep, and the likes were the ones responsible for a lot of Co2.
But I think going vegan once a week can’t hurt, but it sure sounds boring.
Good luck with the new program/template.
Have you thought about Krypteia, that was the shit over at the Wendler forum.


Yeah, there are definitely a lot of additional factors that can make one consider reducing meat consumption. It definitely interests me, as I try (albeit, not as hard as I should) to reduce my footprint/waste.

Yeah once a week, or 1 vegan meal per day isn’t so bad.

I hadn’t actually looked that closely at Kryteia before, just taking a peak at it now, cycle 1 looks like exactly the same program as Prep and Fat Loss Training. Then it just varies supplemental/assistance throughout the next cycles. This might be a better route to take so that I have better progression through the program.

Thanks for suggesting it, I’ll take a closer look at it this weekend and might just jump on it!


95 x 8
135 x 8
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Hanging Leg Raises

Side Delt DB Raise
30lbs x10
30lbs x10
30lbs x10
30lbs x10

"Kirks" Shrugs
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12

Nice little upper workout.


I don’t have the books, and I’m not that familiar with prep and fat loss.
Krypteia: The first cycle is four days, wereas the real krypteia bites you, with 3 days, ditching OHP.
Jim stated that THIS was the ultimate program… But I guess he have found some new ones since.
Choose by heart Sleepy, the one that you likes the most.
EDIT: I’m a cheap bastard, and it costs af fortune to send to europe.


It’s cheap here by comparison but I don’t have it. I don’t think the program could change that much and I don’t need a bunch of assistance templates. I can work that out on my own.


@JMaier31 @mortdk email address? I can send some info along if you want.


The thing about one family doing a vegan day once a week for Co2 or whatever it is, it will literally make zero impact on the world whatsoever. However if alot of families did it that’s a completely different story.


This is true of a countless number of things.


You can’t go through life thinking like that my man!
That’s the attitude that heavily impacts low voter turnouts. One family has to do it before a lot of families do!


my traps got sore reading this


Haha, definitely left with a nice upper back pump!


If I need advice in the future I’ll ask, maybe I should just buy the damn book.


That’s exactly what I thought! Our union at work has had low voter turnout for our contract in years past. 43%! Apparently 57% of our members didn’t have the time to vote about potential pay increases. It makes us look weak.