Hello, all my Strong Friends! 

In this email expect a full breakdown of the HAF program, some insight into movement choices across our week, and some topics at the end I think you’ll find helpful and/or interesting.

The email will run as follows:

• The Plan - General outcomes for this program

• Monday - Zerchers & Step Ups

• Wednesday - Overhead & Sleds

• Friday - Yates Deadlift & Bench

• Saturday - C&PJ & Overhead Squats

• Extra Stuff - Your technique sucks in conditioning workouts 

• Injury Protocols

Hello, all my Strong Friends! 

I’d like to start by welcoming anyone reading my programme breakdown for the first time, and to say a big thank you to the regulars for coming back again. 

In this email, you can expect a clear rundown of what I’m aiming to achieve with the programme, an overview of the movements and our training split, and perhaps a laugh or two depending on my mood.

I’ll also finish with a section on areas we can improve and a bit of extra shiz that I think you might find interesting.

Hello all my strong friends,

Yo, we are busy!! Brand new turf, Face-off 2025, Test week, we have a marathon coming up and a looming Hyrox over the horizon. 

Face-off 2025 was epic. The Garage put Chicago fitness on its back. We hosted the best of the best and came out with another successful year, demonstrating why TGC’s community is unmatched. Between PRs, Deadlifting & benching, sprinting down Campbell Ave, screaming encouragement at each other, and making more noise than the neighbors know what to do with - I speak for the entire Garage team when I say how proud we are of our members - for how you all showed up for each other and how well the gym was represented. Good shit, fam.

Now, the show goes on! We have another 8 weeks of training. In this email, we’ll go over the plan, we’ll talk about our main movements, and then I’ll give you loads of helpful info and a little of my usual sass featuring Coach Tricia at the end. 

Hello, all my strong friends! 

Ok, not guna lie, I’m EXCITED for this one. We have 8 weeks of new movements, new rep schemes, and new strategies to help us in our endless pursuit of being the sickest gym in the land.

When it comes to HAF programming I tend to follow the idea that our exercise selection should be simple, boring, basic or whatever you want to call it. While our reps and sets prescription is where we should be creative. 

This stems from the idea that the basic and boring exercises are the ones that work best - Exercises like squats, presses, and deadlifts have the highest ROI when it comes to strength and muscle building. 

Hello, all my strong friends!

We’re on to a new Heavy AF cycle! We’ve got a handful of new movements to work on, the biggest event of the year quickly coming up, and lots of things to discuss and refine.

In this email, we’ll go over the plan, we’ll talk about our main movements, I’ll give loads of helpful info, and a little banter.

Hello, all my strong friends!

I have a HAF program ready to rock from April to June. JUNE!!! We are so close! Summer is right around the corner. My PM crew will be leaving the gym in daylight, we’ll get some outdoor KB carry’s going, e I can’t wait for all the groans and moans when I tell you all to run to the park and back. CRAZY! Some of you have never done a park run!

Chicago thrives in the summer, and so does TGC. BUZZIN’

In this email, expect a thorough breakdown of my intentions with the program, an overview of our movements and training splits, maybe a laugh or two, and finally a section at the end where I discuss areas of improvement and shiz I think you might be interested to read about.

Hello, all my strong friends!

I want to start by welcoming anyone new reading my program breakdown for the first time, and secondly thanking any regulars for reading again and having some (even if it's only a little) interest in my ideas and the training plan we have made for you.

Hello, all my strong friends!

NOVEMBER is here! We’re on to a new Heavy cycle. The marathoners have marathoned. The weather is changing & IT'S BULKING SEASON BABY. We’ve got a lot of new movements to work on, ANOTHER event coming up, and as usual a few things to discuss and refine. Plus, we finally dropped our Official Garage Gear here—check it out.

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