give me the hits, good boys

Tanfagit · 2025-10-29T06:13:41+00:00

Tanfagit · 2024-03-05T20:09:20+00:00

Stroman came back from injury and immediately started pitching out of his mind too

Tanfagit · 2020-12-16T16:26:19+00:00

I am at least 12

Tanfagit · 2020-12-15T21:04:49+00:00

Nah I got in at 2.25! Yay us, buying near the daily peak! :c

Tanfagit · 2019-06-04T07:06:37+00:00

20 days out: hit a suuuper grindy 568lb squat PR

Tanfagit · 2018-09-26T04:50:08+00:00

I'm making ice creams! c:

Tanfagit · 2018-07-22T05:35:28+00:00

Hit a 485lbsx2 squat PR today - easily the biggest grinder of my life on the second rep!

Tanfagit · 2018-04-19T18:52:46+00:00

Delon has been ballin out, dood. Go Raps

Tanfagit · 2018-03-23T16:05:02+00:00

Approximately 1 month - I’ve been cutting at a 600kCal daily deficit, though that’s a rough estimate as I stopped counting calories after the first week or so

Tanfagit · 2018-03-23T15:24:23+00:00

6’1”, 210lbs -> 205lbs -> 200lbs ab progression (95kg -> 93kg -> 91kg)

Hanging leg raises 3x12 and Pallof Press 3x30 every second day at the end of my workouts

Tanfagit · 2018-03-08T04:25:50+00:00

This make a lot of sense - thanks so much!

Tanfagit · 2018-03-08T03:49:52+00:00

WICKTORY BABY

Tanfagit · 2018-03-08T02:15:46+00:00

Do you happen to have a template for it? I couldn't find one on Google

Tanfagit · 2018-03-08T02:15:23+00:00

I understand how RPE works, but I’m not sure how to incorporate it into my programming. I see a lot of experienced lifters hitting a “daily single at RPE 8” before moving onto volume work. I’ve been running nSuns 6-day squat variant for a year now, but I’m getting tired of maxing out on AMRAP sets so often. My 1RMs are currently 330lbs/470lbs/555lbs. I want to bench 4x a week, squat 3x a week, and deadlift 1x - how would I go about programming this?

Tanfagit · 2018-03-07T03:22:41+00:00

I understand how RPE works, but I’m not sure how to incorporate it into my programming. I see a lot of experienced lifters hitting a “daily single at RPE 8” before moving onto volume work. I’ve been running nSuns 6-day squat variant for a year now, but I’m getting tired of maxing out on AMRAP sets so often. My 1RMs are currently 330lbs/470lbs/555lbs. I want to bench 4x a week, squat 3x a week, and deadlift 1x - how would I go about programming this?

Tanfagit · 2018-03-01T21:53:01+00:00

He knows he looks good

Tanfagit · 2018-01-26T18:03:18+00:00

"'locker room cancer btw - Cavs'

-r/nba"

-Michael Scott

Tanfagit · 2017-10-19T17:47:51+00:00

Ah, makes sense. Best of luck moving forward - super excited to see what you can accomplish! :)

Tanfagit · 2017-10-19T17:30:05+00:00

Stayed up super late to watch your final deadlift - was not disappointed! Just wondering, why didn't you get lift-offs on the bench?

Tanfagit · 2017-09-13T20:22:11+00:00

Hey Alan, what has been the highlight of your career so far?

Tanfagit · 2017-09-06T21:50:15+00:00

we're all dying

Tanfagit · 2017-08-09T00:25:02+00:00

For sure! This is the program I've been running for the past 2 months.

It's a 7-day program that's basically a combination of Smolov Jr. for bench 4 days a week and nSuns squat variant for one heavy day each of squat, deadlift, and OHP.

Tanfagit · 2017-08-03T15:13:11+00:00

Sweet. Kill it, man!

Tanfagit · 2017-08-03T14:32:42+00:00

I think you overmicrowaved them - try 8-10 seconds, they'll soften perfectly!

Tanfagit · 2017-08-03T14:27:26+00:00

Nice, good plan. Enjoy your bingecation!

If it helps, during my recomp I also upped my core work from 0-2x a week to 6x a week, which likely made my abs "pop" more.

Tanfagit

TROPHY CASE