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David Sweet

@anomalousstrength

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Cali's man💜| Anomalous Strength
Links to my YouTube, @greyvault.gear Straps, and my free strength blueprint below.
Never be afraid to speak up.

POSTS STORIES REELS

203 lbs then ➡️ 203 lbs now.

The scale didn’t move at all, but my physique completely shifted. Stripped the fluff, hardened the tissue, and laid the foundation.

Next phase: Growth protocol.

code ‘GREYSTRONG20’ for 20% off @greyvault.gear

#AnomalousStrength #PhysiqueUpdate #Conjugate #StrengthTraining by @anomalousstrength

Today’s Lower / Pulling Focus Session

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The Metrics:

Tire Hack Deadlift: 613 lbs X 2

Chain Yoke Walk: ~ 275 lbs X 50 ft

Barbell Row: 295 lbs X 5, 275 lbs X 5

Bicep Curl: 115 lbs X 7

This session was a huge one, folks! With the 3x bodyweight deadlift finally under my belt, I am moving on to bigger and better lifts. I felt such a huge rush of dopamine when hitting that lift. Felt on top of the world. I programmed up to this point, and now I am onto a volume phase, to gain size. My chest especially will see growth, since I recently acquired new elbow wraps, and I can’t wait to show them off. That’s about it for this one, folks. Thanks for stopping by. Til the next one.

#anomalousstrength #deadlift #strongman #unconventionaltraining #gymtok by @anomalousstrength

Today’s Lower / Quad Focus Focus Session

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The Metrics:

Zercher Squat (Beltless): 335 lbs X 1

Zercher Squat: 385 lbs X 1, 415 lbs X 1 (Huge PR), 225 X 7

Lying Leg Extension: 180 lbs X 11

Hip Abduction: 115 lbs X 7

I finally broke past 405 lbs on the Zercher Squat. This means I can start chipping away at my next goal: 500 lbs Zercher Squat. My 405 lbs bench goal was cute, but I know by the time I’m Zercher Squatting 500+ I will see a 4 plate press. This is very exciting for me. That’s about it for this one, folks. Thanks for stopping by. Til the next one.

#anomalousstrength #strengthtraining #zerchersquat #gymtok #strongman by @anomalousstrength

#announcement #anomalousstrength by @anomalousstrength

Today’s Upper (Heavy Volume Focus) Session

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The Metrics:

Bench Press: 275 lbs X 3, 225 lbs X 5 (paused)

Close Grip Press: 135 lbs X 7

Bent Over DB Row: 120 lbs X 7

Lateral Raise: 45 lbs x 10

Bicep Curl: 100 lbs X 5

Kneeling Bicep Curl: 100 lbs X 5

This session was a good one! With 275 lbs X 3 knocked down, I am getting myself more used to heavy weights in my hands during pressing movements. Followed with pause work to really work the chest muscles, I’m happy with this PR. The rest of the session was about working the arms and shoulders. Great way to come back from a deload. That’s about it for this one, folks. Thanks for stopping by. Til the next one.

#anomalousstrength #benchpress #chestday #strongman #powerlifting by @anomalousstrength

Today’s Lower (Posterior Chain Volume Focus) Session

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The Metrics:

Trap Bar Deadlift: 390 lbs X 5

Tempo Trap Bar Deadlift: 320 lbs X 8

Back Extension: 225 lbs X 10

DB Cheat Row: 140 lbs X 6

Overall, the intensity was there today, and I moved some decent weight for these volume sets. Soon I will need more 45 lb plates for my max out day, but we will get there when we get there. With that being said, 390 for 5 is nearly 2x bodyweight for a set. Pretty good milestone. That’s about it for this one, folks. Thanks for stopping by. Til the next one.

#anomalousstrength #greyvault #strongman #trapbardeadlift #powerlifting by @anomalousstrength

Today’s Upper (Volume Focus) Session

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The Metrics:

Bench Press: 265 lbs X 5

Overhead Press: 205 lbs X 1, 160 lbs X 5

Tricep Extension: 40 lbs X 7

Reverse Curl: 95 lbs X 10

This session was a pretty cut and dry one. I hit some heavy volume on the bench press, and jumped straight into a heavy single on OHP with my backoff set. With 205 lbs checked off on overhead press, I have achieved an over bodyweight overhead press by 3 pounds (I weigh 202 lbs). Not a bad milestone! That’s about it for this one, folks. Thanks for stopping by. Til the next one.

#anomalousstrength #benchpress #overheadpress #strongman #powerlifting by @anomalousstrength

Today’s Lower (Volume Focus) Session

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The Metrics:

Paused Hack Deadlift: 365 lbs X 3 X 2

Hater Row: 275 lbs X 5

Zercher Shrug: 325 lbs X 7

Zottman Curl: 45 lbs X 6

This session was a pretty good one! With some heavy paused reps, I’m working on building the foundation for heavier pulls. Additionally, adding in a pause makes the reps much more difficult and strengthens the mid portion of this lift, which is my goal here. Followed by some more heavy pulling volume, this session was well rounded. That’s about it for this one, folks. Thanks for stopping by. Til the next one.

#anomalousstrength #deadlift #strongman #powerlifting #posteriorchain by @anomalousstrength

Today’s Upper (Heavy Focus) Session

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The Metrics:

Bench Press: 315 lbs X 1, 300 lbs X 1, 225 lbs X 10

Skull Crusher: 115 lbs X 13

Seated Bicep Curl: 135 lbs X 5

DB Cheat Row: 140 lbs X 5

This session was one for the books! With finally hitting the 315 lbs milestone, with only training since last year, I am very happy to share the progress. My 300 lbs single was right before my 315 lbs attempt, and I could not be happier about the way this session went. Backoff volume was hitting, intensity was high, +15 lb PR, and back to rep work. That’s about it for this one, folks. Thanks for stopping by. Til the next one.

#anomalousstrength #315bench #benchpress #strongman #powerlifting by @anomalousstrength

Today’s Lower (Strength Focus) Session

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The Metrics:

Trap Bar Deadlift: 480 lbs X 1, 440 lbs X 2, 390 lbs X 3, 320 lbs X 7

Back Extension: 275 lbs X 3

Zercher Sit-Up: 275 lbs X 10

I’m happy to walk away from this session with a +10 lbs PR on my Trap Bar Deadlift, though I can definitely do more, I just don’t have enough plates. I made up for this by doing plenty of volume on the Trap Bar. Followed by some simple hinge and bracing work, this session was textbook for my Backyard Method program and could have only been better with more plates. That’s about it for this one, folks. Thanks for stopping by. Til the next one. by @anomalousstrength

Today’s Upper (Volume Focus) Session

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The Metrics:

Bench Press: 250 lbs X 5, 235 lbs (paused) X 5

Tricep Rollover: 70 lbs X 10

JM Press: 135 lbs X 7

Lateral Raise: 50 lbs X 7

This was a pretty good session! I hit a rep PR on Bench Press @ 250 lbs for 5, and I followed it up with paused raw work. My working sets are going up, all according to plan, with my plan being 315 lbs on the bench press. I added in the JM press for the first time. My triceps are loving it. That’s about it for this one, folks. Thanks for stopping by. Til the next one.

#anomalousstrength #fitness #benchpress #powerlifting #strongman by @anomalousstrength

Today’s Lower (Pulling Focus) Session

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Code ‘GREYSTRONG20’ for 20% off the straps used here. Check my linktree!

The Metrics:

Hack Deadlift: 425 lbs X 1, 405 lbs X 1, 365 lbs X 1 (not shown)

Farmer’s Walk: 410 lbs X 20 ft

Hater Row: 230 lbs X 10

Strict Curl: 100 lbs X 5

This was a pretty good session. I felt the pump from the heavy Hack Deadlift, and I’m glad I chose a Hack over Conventional today, because I was super fresh going into it. I love the Hack Deadlift because you have to wedge the opposite way of the bar and it’s significantly more challenging, in my opinion. With that being said, I rounded it off with some upper back / bicep work, with my strict curl being 100 lbs X 5 today. 100 lbs was my max on strict curl a couple months ago, so I’m making good progress. That’s about it for this one, folks. Thanks for stopping by. Til the next one.

#anomalousstrength #unconventionalstrength #hackdeadlift #deadlift #backday by @anomalousstrength