"She Made Her Decision Before You Finished Your Sentence"

Three seconds. That's how long it took. Your shoes. Your posture. The way you held your drink. Whether you looked at the floor or looked at her.

She already filed you away. Interesting. Boring. Safe. Bold. Before you even opened your mouth.

Everything you say after that is just her confirming what she already decided.

So stop rehearsing lines. Fix the first three seconds. Stand tall. Look up. Smile like you mean it. Walk like you belong wherever you're standing.

The words come later. The impression comes first.

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TheStig's Workout Log

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TheStig

Master Don Juan
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5/3/1 - Bench Press Day (cycle 10, wave 3, day 1)

Bench Press
warmups
5 x 260 lbs
3 x 295 lbs
3 x 330 lbs REP PR!!
extra work
0 x 355 lbs...could've got it if I didn't get 330 for 3, because I never actually 'failed' as far as going back down, just stalled for too long
35 x 135 lbs for fun lol

Pullups
7 or 8 sets of 10 bodyweight, lost count

Incline Bench
about 10 sets of 3 x 225 lbs
 

"Nervous Around Beautiful Women? There's a Rule for That"

I could talk to any woman I wasn't attracted to. Charming, funny, relaxed. Then a gorgeous woman looked my way and I'd become a sweating, babbling mess.

The fix took me years to find and ten minutes to learn. Nervousness and excitement are the same physical state — pounding heart, adrenaline, flushed face. Your brain just picks the label. And you can pick a better one.

Rule 16 shows you how. You feel the nerves, relabel them as excitement, and let that energy pour out as enthusiasm. Women notice the guy radiating it. They always do.

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TheStig

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5/3/1 - Squat Day
warmups
5 x 305 lbs
3 x 345 lbs
0 x 385 lbs super pissed at this
5 x 225 lbs
3 x 315 lbs
1 x 385 lbs there we go...came up so powerfully I popped it off my back a bit at the end of the rep
3 x 315 lbs

Dips
5 bw
5 x 100 lbs
5 x 125 lbs rep PR
2 x 150 lbs
5 x 100 lbs
5 bw

Also did some extra speed deadlifts, nothing crazy
 
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5/3/1 - OH Press Day (cycle 10, wave 3, day 3)

OHP
warmups
5 x 160 lbs strict (rep PR)
3 x 180 lbs push
1 x 200 lbs
extra work
1 x 210 lbs
0 x 0 x 225 lbs attempted twice failed both...weird because up until this nothing was too hard
3 x 135 lbs strict
3 x 135 lbs strict
3 x 135 lbs strict
3 x 145 lbs push
3 x 155 lbs push
3 x 165 lbs push

Pullups (shoulders were toast at this point)
5 bw
3 x 85 lbs
3 x 100 lbs
2 sets of 10 bw

Incline Bench
warmups
3 x 225 lbs
3 x 235 lbs
2 x 245 lbs
6 x 225 lbs
4 x 225 lbs
3 x 225 lbs
a bunch x 135 lbs
 
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5/3/1 - Deadlift Day (cycle 10, wave 3, day 4)

Conventional Deadlift
warmups
5 x 385 lbs
3 x 435 lbs
1 x 485 lbs
extra work
10 singles of 405 lbs
5 x 405 lbs

Back Squat (pause)
5 x 135 lbs
5 x 225 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
1 x 335 lbs
1 x 345 lbs
1 x 365 lbs (not pause)
1 x 385 lbs (not pause)
3 singles of 315 lbs

random pullups throughout
 

"I just moved here from Florida."

That sentence contains at least five follow-up questions she WANTS you to ask. Where in Florida? What brought you here? How long have you been in the area? What do you miss? How does it compare to here?

She handed them to you on a silver platter. And you said, "Oh cool. I come here every week. I love this band. Ummm... pretty crowded tonight."

She smiled politely. Nodded. And never texted you back.

I was that guy for years. Talking too much. Listening too little. Panicking about my next sentence while she was literally feeding me the answers.

Then I found 22 rules that fixed the whole thing. Rule number one: shut up and listen. She'll tell you exactly what to say.

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TheStig

Master Don Juan
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5/3/1 - Bench Press Day (cycle 11, wave 1, day 1)

Bench Press
warmups
5 x 230 lbs
5 x 265 lbs
5 x 300 lbs (was harder than I thought it'd be)
extra work
1 x 335 lbs
0 x 355 lbs was close
6 x 225 lbs close grip pause

T-Bar Row
5 x 1 45 pounder
5 x 2 45s
5 x 3 45s
5 x 4 45s
5 x 5 45s
5 x 6 45s (PR)
5 x 5 45s
5 x 4 45s
5 x 3 45s
5 x 2 45s
5 x 1 45

Incline Bench/Pullups/Toes to Bar
5 x 225 lbs incline
5 pullups, bodyweight
5 toes to bar
about 6 or 7 rounds of these
 
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Thanks Espi. Haven't thought of any until reading your post.

- 585 lb deadlift (currently at 500)
- 475 lb squat (high bar...currently at 405)
- 405 lb bench (currently at 350, and am able to at least unrack 495 as I found out yesterday haha)

- get below 15% body fat at some point (currently at around 17-18%)

That last one might be a struggle because I know fvck all about diet, and have pretty much ate whatever the hell I wanted my whole life. Now I don't have a bad diet, it's generally healthy, but I don't really restrict myself.
 
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5/3/1 - Squat Day (cycle 11, wave 1, day 2)

Back Squat
warmups
5 x 270 lbs
5 x 315 lbs
5 x 355 lbs
extra work
1 x 365 lbs
1 x 405 lbs (PR!!!!!!) finally squatted 405 high bar..wasdeepman
3 x 315 lbs paused
5 x 315 lbs paused
10 x 315 lbs not paused, rep PR

Trap Bar Deadlift
warmups
5 x 405 lbs
5 x 405 lbs
2 x 435 lbs
2 x 455 lbs
1 x 475 lbs
1 x 500 lbs
0 x 520 lbs (had to try)

I am thoroughly sore, which sucks because I only just finished lol. Did squats and deads in my steel toe boots, which have an aluminum shank. Stable as fvck, felt great.
 
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5/3/1 - OHP Day (cycle 11, wave 1, day 3)

OHP
warmups
5 x 140 lbs strict
5 x 165 lbs first two were strict
5 x 185 lbs push
3 x 135 lbs strict

Decline Bench (this was awkward...the bench sucked..isn't sized correctly, and my form was off from not doing it in over 1.5 + years)
10 x 135 lbs
8 x 225 lbs
5 x 275 lbs
3 x 315 lbs
1 x 335 lbs

Incline Bench/Pullups
4-5 x 225 lbs incline
8-10 pullups
6 sets
 
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5/3/1/ - Deadlift Day (cycle 11, wave 1, day 4)

Conventional Deadlift
warmups
5 x 345 lbs
5 x 395 lbs
5 x 445 lbs

Pause Squats (high bar full squats)
5 x 225 lbs
5 x 275 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
2 x 335 lbs

Dips
5 bw
5 x 100 lbs
5 x 100 lbs
5 x 100 lbs
5 bw
 

"You Can't Argue a Woman Into Liking You"

You made your case like a lawyer. Stable job. Good guy. Ready for something real. All true. All irrelevant.

She weighed your points, nodded along, felt nothing — then fell hard for some tattooed bartender with a motorcycle and a gambling problem.

Logic is where attraction goes to die. The "22 Rules" work a level deeper, on the subconscious switches that decide within minutes whether you register as a MAN or as part of the furniture.

Stop presenting evidence. Start flipping switches.

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Today was a real grinder, but I loved every minute

5/3/1 - Bench Press Day (cycle 11, wave 2, day 1)

Bench Press
warmups
3 x 245 lbs
3 x 280 lbs
3 x 315 lbs
0 x 355 lbs soooooooooooooo clooooooooooooooooooose
extra work (bit of a rest pause style here)
3 x 315 lbs
1 x 315 lbs
3 x 315 lbs
1 x 315 lbs
3 x 315 lbs
1 x 315 lbs
3 x 315 lbs
1 x 315 lbs
3 x 315 lbs
1 x 315 lbs
3 x 225 lbs super close super long pause

And that's a definite PR for volume done with 315

Pullups/Incline Bench/Toes to Bar
3 x 225 lbs or 245 lbs
5-10 pullups or toes to bar
I did this for an hour. Did not keep count.
 
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5/3/1 - Squat Day (cycle 11, wave 2, day 2)

Back Squat
warmups
3 x 295 lbs
3 x 335 lbs
3 x 375 lbs
extra work
1 x 385 lbs
3 x 315 lbs deep pause
3 x 315 lbs deep pause
3 x 335 lbs

Trap Bar Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 455 lbs
1 x 475 lbs
1 x 500 lbs

Kept the reps powerful and intense. Pullups were peppered in throughout
 
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Thanks dudes..hope you guys are starting the new year off well
 
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5/3/1 - OHP Day (cycle 11, wave 2, day 3)

OHP tried to do it with an olympic rack, in a clean position...a lot to think about all at once
warmups
3 x 155 lbs
3 x 175 lbs
2 x 195 lbs
1 x 195 lbs ahhhhh
extra work
4 sets of 3 x 135 lbs, strict

Pullups
5 bw
3 x 75 lbs
3 x 85 lbs
3 x 95 lbs
3 x 110 lbs
2 x 125 lbs
2 x 135 lbs (PR)
5-6 sets of 10, bw

Incline Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 225 lbs
3 x 245 lbs
2 x 255 lbs
1 x 265 lbs
1 x 275 lbs
0 x 295 lbs
5 x 225 lbs
5 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs

some more pullups, dropset curls
 
Last edited:

"She's Out of Your League"

You've said it a hundred times. Maybe a thousand. And every time you say it, you train your brain to freeze the next time she walks into the room.

Leagues are a myth invented by guys who are scared of women.

She's a person. She has bad breath in the morning. She picks songs she can't sing in the shower. She overthinks her own texts.

Walk over. Say something. The league dissolves the second you open your mouth.

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Pretty sure these last few weeks of going relatively hard have caught up to me. Also, ate nothing today up til after this workout.

5/3/1 - Deadlift Day (cycle 11, wave 2, day 4)

Conventional Deadlift
warmups
3 x 370 lbs
3 x 420 lbs
0 x 470 lbs.....barely got it to budge off the ground, then my form started going to sh1t
so then I did 15 singles of 405, each separated by 30-60 seconds

Back Squats kept it light here
5 x 225 lbs
5 sets of this
then
5 x 255 lbs
5 x 275 lbs

I feel beat up and tired
 
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Well today was good

5/3/1 - Bench Press Day (cycle 11, wave 3, day 1)

Bench Press
warmups
5 x 265 lbs
3 x 300 lbs
1 x 335 lbs
0 x 355 lbs how the f ck
extra work
9 sets of 2, 315 lbs
1 set of 2, 320 lbs
5 x 225 lbs close grip extreme pause
3 x 245 lbs close grip extreme pause
1 x 275 lbs close grip extreme pause
a bunch x 135 lbs

Pullups (besides the ones I did in between the prior bench sets)
5 bw
3 x 75 lbs
this x3
then 4 sets of 5 bw

Incline Bench Press
a bunch x 135 lbs
2 x 225 lbs
2 x 225 lbs
2 x 245 lbs
2 x 245 lbs
1 x 265 lbs
1 x 275 lbs

Rack Pulls (been awhile)
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 405 lbs
5 x 455 lbs
1 x 475 lbs
1 x 495 lbs
1 x 525 lbs (PR!)
 
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Had limited time today
5/3/1 - Squat Day (cycle 11, wave 3, day 2)

Back Squat
warmups
5 x 315 lbs
3 x 355 lbs
1 x 395 lbs
extra work
3 x 315 lbs paused
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs paused

Also did pullups between sets
 
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Sort of a mess around day....overhead press killed all motivation

5/3/1 - OHP Day (cycle 11, wave 3, day 3)

OHP (all push today)
warmups
5 x 165 lbs
3 x 185 lbs
1 x 205 lbs
extra work
1 x 225 lbs
two failed attempts at 235
5 strict reps of 135

Incline Bench
10 x 135 lbs
4 x 225 lbs
2 x 255 lbs
1 x 275 lbs
0 x 295 lbs was gonna go for a new max (315) but apparently my body said F that
5 x 225 lbs

Flat Bench Press
was gonna go for a new 225 lbs x max reps...but only got 15 cuz I was so burned out

Pullups
3 sets of 10

Curls lol
bout 3 sets of 3-4 (half) cheat curls of 135 lbs...form wasn't bad but wasn't super strict

then dropset curls
 
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Felt like dogsh1t yesterday, nauseous, dizzy...but I still decided to do something

5/3/1 - Deadlift Day
3 x 135 lbs
3 x 225 lbs
3 x 315 lbs
531 sets
5 x 405 lbs
3 x 445 lbs
0 x 495 lbs

extra
2 x 405 lbs
3 x 315 lbs
1 x 225 lbs
1 x 135 lbs
 

"The Coffee Shop Girl You Never Spoke To"

You've replayed it a hundred times. She stood three feet away, scrolling her phone. You had an opening. You composed the perfect line — after she was gone.

For all you know, she's married now. To some guy who said something. Anything.

Openers are cheap. Almost any sentence works when it's delivered within three seconds. The expensive part is the standing there, drafting and deleting, while the window quietly closes.

The "22 Rules" stripped out my hesitation. What to open with, how to keep it alive, and the one habit that costs guys more women than anything else: waiting for perfect.

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22 Rules for Massive Success With Women
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