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LOL | #Mass2 | The Internet is crazy. #kotd #kingofthedot #rapbattle #battlerap

Pretty sure they lost count, but it was definitely entertaining! @gimmesahmurasquats @daddy_bonez @vinvanstrong @mrmarcosis #MASS2

Phase 1 of #MASS2 complete! (3 more phases to go, lol) -----
I honestly didn't know what to expect going into #MASS2... other than MASS gainz of course... I've squatted and benched 4 days a week with different percentages, tempos, reps, sets, and rest periods for the last 4 weeks. Numbers are staggering. Maybe it's because of my previous lifting experience, but I adapted really well. I feel great and have been crushing weight. I think the one thing #MASS2 has taught me the most is that if you want to get strong, you lift heavy weight a lot of times, then the next week you lift heavier weight a lot of times, then the week after that you do even more, and you keep going and progressing yourself each week...mind blown... Of course diet and proper recovery methods are essential. Realistically I've been getting about 6-7 hours a night, and I've been eating like a human garbage disposal with MASS loads of chicken, eggs, veggies, fruits, rice, oats, and an occasional cookie ;). Body weight started around 208 in beginning, I now float around 211 and anywhere up to 216 depending on the time of day.. aka if I eat as much as humanly possible and drink about a gallon of water before bed.. whatever tho still counts... Gunna deeply miss my #MASS bro @mattfleekop aka Matty Flee, as he moves on to bigger and better things at some place in New Jersey, idk something called Princetown? Something like that idk. He's a freakin nerd now. Without him I wouldn't be the coach I am today, and I wouldn't have even heard of #MASS2 if he had never came into the office scaring me with some work I'd never heard before. Here are the results for only 3 of the 10 lifts we've been focusing on:
Week 1 Numbers for 15 Rep Max:
Bench 185
Squat 225
TBDL 315
Week 2 Numbers for 15RM:
Bench 205
Squat 245
TBDL 365

Week 3
Bench 225
Squat 275
TBDL 405

Week 4
Bench 245
Squat 315
TBDL 435

#MASS2, phase 4, B day. Dead and Incline. Six sets of three. 495 and 245 respectively. I've never hit 250 on an incline, so I'm really happy with six by three at 245 paired and timed. #judgmentday @jamescerbie

3x15 on errything today 🤯. TBDLing w about 65% for 35-40s will get ya! #MASS2 will never be accused of lacking #volume 🤮

Dr. Davidson just living it in the Jungle. 385 for 10 wait 11 on his third set.
One more lift tomorrow.
#MASS2

Tell the truth Thursday!! The metronome tells no lies. #MASS2 Round 2

The @daddy_bonez tucked in tank top adds at least 7% to your back squat and well over 58% to your max power curl. #science

#MASS2

Savage session today with a great training group. Phase 2 stim day of #MASS2 with @gimmesahmurasquats @vinvanstrong and @mrmarcosis. There's nothing like hammering out sets of ten on bench and squats to bring out the degenerates. #judgmentday

MOST RECENT

Yesterday’s plyo warm up 🕺🏼
・・・
#Repost @hypeusq ・・・
Pretty sure they lost count, but it was definitely entertaining! @gimmesahmurasquats @daddy_bonez @vinvanstrong @mrmarcosis #MASS2

Pretty sure they lost count, but it was definitely entertaining! @gimmesahmurasquats @daddy_bonez @vinvanstrong @mrmarcosis #MASS2

Light powers, then eccentrics from #mass2 the other day. @matt_mcleod9 is my life coach and now my nutrition coach to keep me from making large cheese pizzas a daily habit.
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#chasingstrength #relentlesspursuitofstrength #rps #weightlifting #ironprescription #ironrx #oly #barbell #fitness #bodybuilding #powerlifting #like4like #fit #dog #fitfam #crossfit #weightloss #iifym #food #paleo #snatch #cleanandjerk #personaltrainer #squat #deadlift

Weaseling my way into the mix with @daddy_bonez @vinvanstrong and @mrmarcosis.
They were missing the Charleston in their workouts. ・・・
3x15 @ 125, 135, 145. Slowly building my way back and working to be better than I was before the great tragedy of carnival

Savage session today with a great training group. Phase 2 stim day of #MASS2 with @gimmesahmurasquats @vinvanstrong and @mrmarcosis. There's nothing like hammering out sets of ten on bench and squats to bring out the degenerates. #judgmentday

Nearing the end of Phase 1 of the program #mass . The architect of this experience is @daddy_bonez . If you are one of the few who appreciates exploring the fringes of sanity, get involved. @jamescerbie #mass2 #judgementday #pptma .
Music: “Coconut” by Harry Nilsson

This 6 second clip took about 40 seconds to complete. Last set of 15 @ 295. The great thing about MASS2 is that this is my EASY day. #MASS2 #roundtwo #squat #trainer #fitness #fitfam #fitspo #icantbreatherightnow #EFTI

@edpeters75 helping us break in some weights by hitting some nasty iso squats at 405 and iso bench presses at 295. #MASS2 #JudgementDay #frenchcontrast #triphasic

Trunk stability and SNS warmup in one, courtesy of @daddy_bonez . Three things to consider;
1. Pick a medball light enough to throw with velocity (I use 10#), your focus should be on force/speed rather than strength. You’re not competing in the medball olympics.
2. Focus on keeping your trunk as stable as possible without locking out the hips, abs and hamstrings should be firing pretty hard. Don’t hold your breath.
3. Keep the reps low, these shouldn’t fatigue you. I typically utilize 2 sets of 5 focused reps for warmup, alternating between throws and jumps.
Still chugging along at 3x3x85% for TBDL (455#) and BP (275#), followed by 3x10 accessories. Feeling great post #MASS2, about ready to jump into another round with new maxes.

Iso Squat at 405 followed by French Contrast w/ @daddy_bonez
#Vinvanstrong #Mass2 #Squat #Training

We are excited to announce Nexstar Media Group’s acquisition of LKQD - a great video ad tech platform. Welcome aboard! Lots of success to come 🎉 Check out the full insight on our Facebook & LinkedIn pages.
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#LKQD #nexstarmediagroup #nexstardigital #mass2 #masssquared #adtech #digitalevolution #teamwork #acquisition #digitalvideoadvertising #technology #digitalmarketing #platforms #advertisting #digital

Playing around with 2 things here as I prepare to re-start Mass 2- heavy overload pin squats and 20 rep sets. The overload is helping me feel my feet and proper tension I’ll need for the actual squat, and the 5 second push right before has carryover to getting comfortable during the set. I’ve always struggled with feeling my feet when I squat, and I think this may have done the trick. Getting ready to comfortably handle 15 rep Mass Phase 1 sets. #AthleteAlert #Mass2 #CSPFamily #squat #PAP #oneilvelotrain🚂 #volumeforvolume #PresentTheChangeup #Size13flippers #TheLastJedi

👟👞So this happened today ・・・
I unknowingly put on two different shoes and didn’t even notice until a client pointed it out when I asked why one side looked different than the other 🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️
・・・
I bumped my head into bars, tipped over step boxes, tripped over dumbbells. It was “one of those days” ・・・
It was also my first day trying “The Cajun” , the 4th training day in #MASS2. It was super spicy 🌶 just like @daddy_bonez said. I felt burnt to a blackened crisp, just like he said. But I also felt way better than I had the entire day
・・・
👉🏼 Most of the time the days you really don’t feel like training or are having a bad day are the days you need it the most and will feel way better than you did before 👈🏼

3x15 on errything today 🤯. TBDLing w about 65% for 35-40s will get ya! #MASS2 will never be accused of lacking #volume 🤮

Wrapped up week 1 phase 3 last night with my first attempt at the phase 3 Cajun 🌶 which involves taking your best numbers from the 20/40 day in phase 2, and attempting to use those weights for a 30/30 protocol, trying to get 15 reps per exercise with only 30 seconds rest.
Even knowing how shitty this was going to be and starting relatively conservative, I still got destroyed, and spent the subsequent 15 minutes rolling around on the ground praying for the sweet release of death.

Heres what it looks like:
HH Trap Bar Deadlift - 385 lbs x 45
Bench Press - 235 lbs x 15, 13, 11
Lat Pulldowns - 160 lbs (80 each) x 2 x 15, 13
Back Squat - 245 lbs x 15, 13, 12
Incline DB Bench Press - 150 lbs (75 each) x 15, 11, 11

Another lesson I’ve taken away from MASS over the past few years is just how taxing on every aspect of the organism sets of 15 are. We may use sets of 15 once in awhile on accessory exercises, but no program I’ve ever done harnesses 15s on big, heavy, compound exercises as much as MASS does, and I think they’re vastly underutilized. If hypertrophy is your goal, I just don’t think there is a better way to drive a ton of stress and mechanical work into an organism than heavy sets of 15.

Time to eat, sleep, and meditate so I can try to put myself back together for the deuce on Monday 💀#jmsb #MASS2 #workoutmotivation #judgementday #training #gainz #hypertrophy #strength #performance #deadlift #squat #benchpress #volume #muscle #power #strongman #crossfit #powerlifting #bodybuilding #fordakids #getbigordietrying #workhard #stopbeingabitch #thecajun #strong #weightlifting #grow #evolve #embracethesuck #adapt

Hip flexors felt terrible today when warming up for squats. If something deters the path to domination, you audible with accommodation....changed my #MASS2 stim day from 405 squat for 3x8 to 455 deadlift for 3x8....but I was feeling @therock #peopleschamp confidence ...so I attempted 495 for 8 on the second set....yeahhh not today.....still the glutes got their work without hip pain. .#yourwelcome #deadlift #mass2 #judgementday #gaintrain #ironparadise #legatron

Tell the truth Thursday!! The metronome tells no lies. #MASS2 Round 2

What a great time we had at our @cocktailcourier party with our guests from Starcom. Lots of cocktails and cheer during this holiday season ❄️⛄️🎄 A huge shout out to @snksos for planning such an amazing event!
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#cocktails #drinks #holidays #happyholidays #cheers #party #cocktailcourier #starcom #mass2 #masssquared #team #event #adtech #programmatic

#mass2 :20/40 week two. Was able to jump from 60,000 lbs volume to 61,800 from last week to this week.

Chirp chirp 😉... we have a birthday shoutout for our Account Manager if Video Platforms, Alyssa! We hope your day is filled with the biggest wishes and celebrated to the fullest! Happy happy birthday to you 🎂🎈🎉
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#officebirthday #happybirthday #birthdaywishes #teambirthday #team #celebrate #cheers #mass2 #masssquared

30-30 reeni yövuoron jälkeen. Tuli huono olo. #MASS2 #judgmentday #yövuorot #polar #hifistelyä #hipistelyä #hifistelyhintti

Coach Joe's hard work and consistency shows here on the final week of the #MASS2 program!

#Repost @dubz413 (@get_repost)
・・・
When #Mass2 meets #deadcember @drewmcconaha 435x10x1 #trainforlife #tfl #everydayislegday

#MASS2 giving me a scary day today. Had to go to a real dark place....beware of playing this with the sound on....it is the combo of DMX and a horror movie with a touch of bass.....#gruntlife #grunts #therewillbegrunts #thatescalatedquickly #gymfam #fitness #squats #fitfam #PTwholift #needmorecowbell

Five hundred.

345 for 15...good times with @vinvanstrong #MASS2 #judgmentday

#mass2 phase 2 triphasic day part 2. 5x- 2 5sec. Pause bench, 4 pull-ups, 4 altitude drop push-ups, 4 jammer press.

Another solid triphasic day of #mass2 Part one: 5x- 2 5 sec. pause squats, 4 hurdle to box jumps, 4 @keiserfitness squats, 4 hurdle to broad jumps.

Hit two big mental milestones tonight on the final ISO day of MASS 2.

365 lbs for 5 x 2 with a 6 second pause back squat

305 lbs for 5 x 2 with a 6 second pause bench press

These are the numbers I hit week 1 of phase 2, the week before i hurt my back and had to pause the program for 3 weeks. Not only did I hit these completely pain-free, but i held the pauses longer than i did that week and used the weights across all 5 sets.

For me, the mental aspect of an injury is far more difficult to deal with than the physical pain. In the week after i hurt my back, i kept having thoughts like: “What if this knocks me out for months?” “What if I lose all the progress I’ve worked for?” “I wonder how long it will take me to get my numbers back up to where they were...” “What if I can’t squat or deadlift again for a really long time?” To hit these numbers with confidence and no reservations about grinding out challenging reps was a huge psychological victory for me.
Two more sessions until it’s onto phase 3 #workoutmotivation #training #MASS2 #judgementday #squat #benchpress #isometric #triphasic #performance #strength #strong #fordakids #recovery #rehab #power #hypertrophy #getstrongordietrying #thecomeback #gainz #crossfit #weightlifting #powerlifting #strongman #PR #psychology

Shout out to @nickmascioli for the #pittsburghpirates #s&;c gear. It gave me an extra push today for sure. Phase 3 week 1 day 2 of #MASS2 old 1RM back squat was 455. Hit 435 for 2 today. Little French contrast in the second video. As you can see, I'm not springy, I'm 100% gorilla on the Gorilla-Kangaroo spectrum @gymferris . Last video 265 bench for 2.. bar speed.... It'll get there. Thanks @daddy_bonez for making monsters since birth. #judgementday #gainsville #squats #dyel #fitfam #Frenchcontrast #ptswholift #triphasic #teamgorilla #WCU #rampride

Great way to start off the week is mashing on the 30/30. Make sure to do it with somebody too. 🙋🏻‍♂️🙅🏼‍♂️Competition always ups the effort, resulting in higher output, leading to your goals at exponential rates. 💯We also managed to tack on an extra 3,600 pounds of total tonnage from last weeks total - that's essentially an extra 120 pounds per minute of work. 💪🏻 Thanks @mrmarcosis for the superb videography. 🎥
Stop in for a session of #beastmode courteous of @daddy_bonez or myself.
#Vinvanstrong #MASS2 #training #progress #results

The 30/30 is still the undisputed, undefeated welterweight champion of the world with a record of 110-0 with all victories coming by way of the knockout. Two more victims today with @vinvanstrong and I getting clobbered in the final round. #MASS2 #judgmentday

Ahhh yes, the feeling of a #MASS2 developmental day using circuit style training. 3 rounds of 10 exercises, attempting to get 15 reps within 30s, resting 30s between exercises and rounds. Caught most of round 1 and 2 from the other day...no chance I could capture round 3 in the condition I was in 🤮

Friday night’s Cajun Cooking 🌶🌶🌶 to redeem a Thanksgiving filled with inordinate amounts of food, beer, and eggnog.
HH Trap Bar Deadlift — 385 lbs x 30
Bench Press — 255 lbs x 30
Pull Ups — BW + 10 lbs x 30
Back Squats — 275 lbs x 30
Incline DB Bench Press — 170 lbs (85s) x 30

I’m a big fan of the Cajun concept that @daddy_bonez has employed in MASS 2. It’s a different challenge and a different kind of suck than his classic 30/30 and 20/40 protocols.
When you read it on paper, it doesn’t seem that bad. In phase 1, it’s only 1 round. In phase 2, it’s only 3 rounds. It sounds like a walk in the park.
Then you actually do it, and you end up smoked on the floor for a half hour after, wondering what the hell just happened.

Whereas the developmental day is a longer, slower destruction of your soul, the Cajun challenges you to embrace the suck for a short period and tell yourself that it’s going to be ok, that the pain will end soon, in order to drive up the loads to the brink of what you can handle.

It takes a different mindset to go after heavy weights with such short rest, fight through the rapidly growing sensation of heat in your muscles, and get under a heavy bar when you can barely breathe. Even as your brain begins to panic when you can’t catch your breath and have no idea how your going to do the next set of squats because your legs are already on fire from trap bar deads, you have to be able to reframe the situation and convince yourself that it will be over before you know it, and the sense of reward, of succeeding in the workout, will outweigh the temporary pain your experiencing that moment. #MASS2 #judgementday #gainz #deadlift #squat #workoutmotivation #training #grit #toughness #hypertrophy #strength #strong #performance #benchpress #strongman #crossfit #powerlifting #bodybuilding #fordakids #getstrongordietrying #muscle #thepowerofhabit #sitinthefire #mentaltoughness #cajun #forwhomthebelltolls #spicy #mindset #health #speed

Last week of phase 2 alactic/triphasic day in #MASS2 . Hit 5 sets of 405 for a 5 sec pause. As you can see though The bar moved a bit slower on the last two compared to The first two. The VBT guide would have this speed in the far end of the absolute strength continuum above 90% 1RM. But that continuum doesn't consider slow eccentrics or iso holds. So tomorrow I'm going to try to get 405 moving fast and compare for a better idea of how to gauge loads. Stay tuned.. #MASS2 #openbarbellv2 #gaintrain #gainsville #PT #sportperformance #Barspeed #squat

Took another step in the quest to win the Hyper Trophy tonight 🏆

3 days of MASS in a row is an absolute death march, but with Thanksgiving and type 2 diabetes starting tomorrow it had to be done.

Didn’t expect much from this workout, as i was crushed after 20/40 on Monday and heavy ISOs last night, yet somehow, I came out feeling good.

Bench - 285 lbs 1 x 10, 2 x 9 💀
Squat - 315 lbs 3 x 10

This was the final set of squats, and by this point, I felt like my legs were about to fall off.

Second straight week of pain-free MASS, and I’m very thankful to be healthy enough to lift and engage in physical exercise the way I want.
Happy Thanksgiving ya’ll! #jmsb #squat #MASS2 #MASS #judgementday #gainz #deadlift #benchpress #strength #strong #workout #workoutmotivation #training #Thanksgiving #diabetes #hypertrophy #performance #fordakids #strongman #crossfit #powerlifting #swole #fordakids #weightlifting #getstrongordietrying #muscle #power #quads #grind #glycolysis

Never underestimate simplicity with proper intensity. #MASS2 protocol of 3x8x80%x1min rest (TBDL 425#/BP 245#), followed by accessories. Continuing to make steady strength gains while in volume deload, patiently waiting for #MASS3 😂@daddy_bonez @jamescerbie @drbenhouse

Phase 2 Week 3. Nothing special, just showing up and consistently putting in the work.
Here was the rundown:
HH Trap Bar - 365 lbs x 60
Bench Press - 230 lbs x 60
Lat Pulldowns - 170 lbs (85s) x 60
Back Squat - 225 lbs x 60
Incline DB Bench Press - 150 lbs (75s) x 60

There will be more days than not where you won’t want to press the start button on the timer and start ripping reps on the trap bar during this program. I think the more that training has become a habit in your life, the more likely you are to be successful. It has to be automatic. Just like brushing your teeth, taking a shower, and eating lunch, training has to become a such a habitual behavior, that skipping a session never crosses your mind. It can’t be something you decide to do each day, it has to be built into the fabric of every day of your life. @boltfit #jmsb #habit #thepowerofhabit #strength #basalganglia #strong #gainz #MASS2 #judgementday #work #deadlift #squat #benchpress #training #weightlifting #crossfit #strongman #powerlifting #getstrongordietrying #fordakids #performance #grind #workout #workoutmotivation #force #muscle #hypertrophy

Happy Worksgiving from the Mass² team! Celebrating by stuffing our faces and enjoying each other’s company. We are certainly thankful for workdays like these. We hope everyone & their families have a delicious & happy Thanksgiving 🦃🍂🧡
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#happythanksgiving #worksgiving #thankful #team #teambond #mass2 #masssquared #nexstar

Now that #MASS2 has ended, I'm just going to hang out!

#MASS2 Finally! 10x1 215k 473# and Incline 130k 286# 1st and last TBD in the video!

Playing with open barbell to look at Bar speed to keep me accountable to loading parameters. Last week was 355 for 10 , Started at .5 and fell to .3 by the past few reps. Progressed to 365 for 10 yesterday. MASS 2 has produced some serious results. #MASS2 #squats #gruntstyle #gruntlife #Barspeed #gaintrain #fitfam #gymfam #gains

Loving the gains so far from MASS. Up almost 2 pounds in weight and I can feel the difference in my strength and recovery. Thanks @masseystrengthcoach for the suggestion. #cheesygrin #gains #mass #mass2 #rebelperformance #nodadbodhere #block1

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