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Swede Burns

@mfswede

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Servant of God, Raphael☦️
@nikki.virginia 💍
>50 HDL
Father, Husband, Seminarian
Powerlifting Coach of the Year
Poet
#5thSet
Keyhole Barbell

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530 dots, 1030 raw at 127- 72 years young. 9/9 Ellen Stein: the best that’s ever done it.

#5thSet #powerlifting by @mfswede

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a year ago

I turned 44 a few weeks ago, with a list a mile long of reasons I’m sure I don’t need to point out to my audience why my blood pressure and blood work should be jacked. Not the least of which is remaining jacked, physically, in the non-pejorative sense, at 300+ pounds for 20 years and now still weighing in at over 250 in my 40’s. Nevertheless, I have always monitored these markers and made adjustments in my protocols when necessary and before things got too far out of hand. Prioritizing a proactive approach, addressing modifiable factors in my own lifestyle. That’s not to say these things have never been in bad ranges, but when things headed that way, I made the necessary changes to course correct. I’ve never needed to take medication for blood pressure or lipids. With that said, if I were unable to get those markers under control on my own, I would certainly have done so via medical intervention and I’d highly recommend you do the same.

YOU CAN’T LIFT ANYTHING IF YOU ARE DEAD.

This is not a post to brag, but rather put my money where my mouth is and lead from the front. These are my most recent morning and evening BP measurements, as well as blood work. My full longevity supplement protocol is available in the article of the same name on 5thSet.black

#5thSet #leadfromthefront by @mfswede

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2 years ago

Ellen totaled 1030 at the Women’s Pro/Am this weekend. She’s over 70 years old. She’s the best to ever do it, a living legend. Yes, I know 90 kilos is just under 200 pounds so if you comment that, everyone will know you can’t read. (Thanks for bumping the algorithm.) We are still just getting started. Thanks to @queenbeepower for a well run meet! 👏🏽👏🏽👏🏽

#5thSet #strength #powerlifting #livinglegend #womensproam by @mfswede

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3 years ago

Thank God for the last five years of blessed marriage to the best woman I’ve ever met. I’ve never had it so good.

#orthodoxchristian #marriage #5thSet #anniversary by @mfswede

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4 months ago

9/9 Ellen Stein update- you guys won’t believe this: she went 9/9 and totaled over 1000 raw for probably the 50th time in the last 13 or 14 years that I’ve been coaching her. (She did the same thing a week later at the FINAL Women’s Pro/Am in Cincinnati.)

Since then, we’ve been back training hard in preparation for the next big performance at the Derby City Classic in Louisville in August.

I’m sure we could copy and paste these captions for the last 5 years or so and I am not sure that will ever end. She’s the best that’s ever done it, beyond any doubt. Over 100 flawless competitions. 73 and still spanking top athletes less than half her age. Show this video to a friend who says you shouldn’t squat over a certain age. 🥴

#5thSet #orthodoxchristian by @mfswede

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4 months ago

By God’s mercy, through the initiating mysteries, nine people were received into the life of the holy Orthodox Church this weekend. I am extremely grateful to be trusted with three more Godsons. We’ve never had it so good. Come and see.

#orthodoxchristian #orthodoxy #baptism #chrismation by @mfswede

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8 months ago

Last weekend we had the blessing of welcoming our Godson, the newly-illumined Blaise, into the Orthodox Church through the holy mysteries of Baptism, Chrismation, and the Eucharist. In the font he was buried with Christ, and from the waters he rose clothed in light. With the holy Chrism he was sealed, and at the chalice he became a full partaker of the Body and Blood of Christ our true God.

To witness these mysteries is to see the Church for what she truly is: the place where death is put to death, where new life begins, and where every name is written in eternity. It is both a joy and a weight to stand as his Godparents—joy in seeing his life joined to Christ, and weight in the promise to walk with him on that path.

Glory to God for all things. We’ve never had it so good.

Blaise (Keith) is yet another member of the original Keyhole Barbell Powerlifting team to be baptized into the Holy Orthodox Church. Thank God.

#orthodoxchristian #5thSet taken in Saint Paul Antiochian Orthodox Church by @mfswede

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a year ago

What a week. I finished up my theological residency for the year on Friday. Then on Sunday we received the great blessing of Holy Crowning, uniting our marriage within the sacramental life of the Church. With grateful hearts, we thank everyone who prayed for us and shared in this day. Thank God, who has given us a parish and Orthodox family to walk beside us.

#ChristIsKing #orthodoxchristian #5thSet taken in St. George Orthodox Church (New Kensington, PA) by @mfswede

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a year ago

Even more weather this week? Can you believe it…?

Here’s the thing:

It doesn’t matter. The rule doesn’t flex for the forecast. Do your work. Cover your purview. Check the boxes. It’s later than you think.

#OrthodoxChristian #ChristIsKing #5thSet by @mfswede

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a year ago

AX Live 2025:

This weekend has become a cornerstone in my year. Three years running now, and it just keeps getting better. Time with Jeff @athleanx and the crew always gets my abs cramping from rib-breaking laughter—but what really sets this apart is seeing the same faces come back stronger, more dialed-in, more focused. The relationships built here aren’t just casual—they’re tempered through challenge. Watching that growth firsthand is an honor. I’m already looking forward to the next round.

Any one who wasn’t able to get a signed coaching manual: I have another box here that I will sign and send, and I’ll cover shipping. Message me for details.

A new meso drops for the 5thSet Team today, also. Check the site.

@kneesovertoesguy @fit1111life @jmlaico @rough_housefitness_athletics

#athleanx #5thSet #axlive2025 taken in Stamford, Connecticut by @mfswede

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a year ago

All men 18 and above are welcome to join us, you do not have to be Orthodox!
Email info@saintgeorgeorthodox.org
for questions. taken in St. George Orthodox Church (New Kensington, PA) by @mfswede

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a year ago

A while back, I started seeing a trend:
internet experts preaching that traditional bulk-and-cut cycles were a waste of time — that they just made you fat without adding real muscle.

I didn’t argue. I just trained.

At this point, I do this because I believe in the process — not just the outcome. The ascetic element means something to me.
I’m not prepping for a meet or a show. I probably never will again.
But as a coach, I still believe in leading from the front.

So here it is:
Three bulks. Three cuts.
A full year.
Started at 247, climbed to 278 (last time I was on the EliteFTS Tabletalk podcast), and now I’m back to 247 — carrying about 25 pounds less fat than when I started.

That’s 25 pounds of muscle in a year, no gimmicks. Just food, consistency, and the right training. Did not change anything else.

I ran my own Foundations of Hypertrophy templates from beginning to end.
They’re available now at 5thSet.black and as a package on EliteFTS.

#orthodoxchristian #5thSet #elitefts #hypertrophy #powerlifting by @mfswede

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a year ago