You know who you are... Monday through Thursday you're dialed in. Meals logged. Sessions hit. Sleep tracked. Then Friday afternoon hits and you turn into an animal that I can't even recognize, then you "reset for Monday" and pretend the last 60 hours didn't happen. Here's what that actually looks like in your data from my point of view: - Didn't log because "it was a date night / work dinner / family thing" - Skipped Saturday's session because you had MORE time so you'd "do it later" (you didn't) - 4 drinks turned into 14 because you were already off-plan, so why not - Sunday cardio to "earn it back" - which only gets half done The brutal math: if you're dialed 4 days and unstructured 3 days, you're not running a program. You're running a coin flip. And here's why it's specifically you guys: Your weekday discipline is borrowed. Work gives it to you. Calendar blocks, meetings, structured hours - those are guardrails someone else put up. Take those away, hand you 48 unstructured hours, and the wheels come off because the system isn't there. Weekends don't break your standards. They reveal them.... A few things to actually do this weekend: 1. Log everything, even when you're guessing. A bad estimate beats no estimate. The act of logging keeps you in the program. 2. Train Saturday OR Sunday. Non-negotiable. The day you have more time should be the easiest day to train, not the one you skip. 3. Decide your drink count before you leave the house. Not at the table. Not after the second one. 4. Don't "earn it back" Monday. The hole isn't filled by digging deeper. Eat normally. Train normally. Move on. If you nodded reading any of that - comment with which day breaks you. Friday night? Saturday afternoon? Sunday cheat meal that turns into a cheat day? Be honest. The ones who can name it are the ones who fix it.

After 10+ years in the gym I see the same guys making the same mistakes over and over again, thinking they're working hard but really just wasting their time. Here's what actually happens on most "hard" sets: - The bar slows down a bit - It starts to feel heavy - The rep before the one you'd actually fail on feels uncomfortable - Brain says "that's enough, rack it" That's not failure. That's discomfort. There's a massive gap between the two, and that gap is where 90% of your potential growth is sitting. Real failure looks like this: you commit to the rep, you grind, the bar stops moving mid-rep, and you cannot complete it no matter how hard you push. Not "I probably couldn't get it." You tried and physically could not. Watch the video below. That's a top set. Notice the last rep - I'm actively pushing with all my power and can only take it half way, I'm shaking and look like I'm about to shit myself. That's the reference point. Why this matters for you: If you're consistently 3-4 reps shy of failure on your working sets, you're getting maybe 40-50% of the stimulus you think you are. You can train 5 days a week, eat perfectly, sleep 8 hours, and still spin your wheels because the actual training input is too soft. You should realistically take 90% or more of your sets to true failure if you really want to maximize your gains. Two things to try this week: 1. On your last set of any compound lift, don't stop when it gets uncomfortable. Push 2-3 reps past where you normally would. 2. Film it. Watch it back. Be honest about whether the weight was actually about to stop moving. Try this out on your next workout and if you film a set and want me to tell you how close to failure you actually were - send it over, I'll review it.

Shoutout to Devon for this week's win of the week. Let me tell you a bit about Devon: He's VP at Student Works managing over $30M in business, getting married in July, and hit every single commitment this week: - 5/5 lifts - 15 min stairmaster after each lift - 10k steps every day - Dropped a pound, right on pace The reason it worked isn't discipline. It's that he doesn't decide in the moment. Devon prelogs his meals before the week starts. The Saturday ice cream, the sweets he fits in during the week, the dinners out - all planned and logged before the day begins. He shows up to the restaurant already knowing what he's ordering. That's the whole system. The mistake most guys in his position make is trying to "be good" Monday through Friday and white-knuckle their way through weekends and dinners out. Then one unplanned meal becomes three. By Sunday night the wheels are off and Monday's "fresh start" energy carries them about 72 hours before they're back where they started. Devon doesn't ask his willpower to do the heavy lifting. By the time you're sitting at a table after a 12-hour day, decision fatigue is going to win every time. So he makes the decisions on Sunday for the week ahead. Then he just executes what's already on the page. You're not failing because you lack discipline. You're failing because you're asking your willpower to do work that planning should be doing. Devon, congrats brother. Nailed it.

Happy Wednesday lads, just wrapping up today's check-ins and wanted to highlight Ashton for an unreal week. Ashton was sick this past week, a lot of guys would let that throw them completely off, but not Ashton. He only missed one workout, played hockey three times and hit everything else on his program. This is the thing most people don't get about why some guys transform and others plateau forever. It's not discipline. It's not motivation. It's not genetics. It's that he understands the gap between "perfect execution" and "fuck it, I'll restart Monday." When life punches a hole in your week - you get sick, travel moves up, brutal stretch at work - most guys wave the white flag and "Restart fresh next week." What Ashton did this week is the real move: → Sick? Pulled lift volume back. Kept moving. Didn't act like he was dying. → Hockey 3x - That's conditioning. Didn't pile extra cardio on top and dig a hole. → Can't keep down food? Ate less but every meal focused on protein to get as much in as possible. You don't transform because you're perfect. You transform because you stop disappearing the second your week goes sideways. The guys getting the best results in here aren't training harder than you. They're just refusing to vanish when life pushes back.

Anyone else get tickets? Open was sold out so running pro doubles again. Last time finished 1hr 21m after a 2 week Europe trip post break up (bender). Running the open Hyrox in Ottawa in 2 weeks, Looking to set a benchmark of 1hr 10m to try and match with pro this time around in October