01
Consistency is the program
No secret protocol — just an unreasonable refusal to skip. The numbers below are multi-year averages, not best weeks.
0
strength & powerlifting-style sessions a year — five-year average
0
steps a day — three-year average, rain, snow or deadline
0km/h
the pace those steps happen at — a walk with intent
02
The lifts that stuck
Milestone attempts, all at around 74 kg bodyweight. Tap a clip for sound.
tap for sound
Squatthe milestone single
190 kg2.6 × bw
tap for sound
Benchcomp-style pause
110 kg1.5 × bw
tap for sound
Deadlifta double, not a max
240 kg × 23.2 × bw
03
The soundtrack
Bars for bars. Six and a half hours of all-time replay — this is what the barbell hears. The top ten, straight from the data:
replay — all time · 100 tracks · 6 h 24 min
- 01Champagne PoetryDrake
- 02If You Know You KnowPusha T
- 03Digital DashDrake · Future
- 04Numbers On the BoardsPusha T
- 05Privileged RappersDrake · 21 Savage
- 06A MilliLil Wayne
- 07YouUglyJID · Westside Gunn
- 08Favorite BitchEminem · Ty Dolla $ign
- 09Fake Names — A COLORS SHOWFreddie Gibbs · Madlib
- 10You Gon' LearnEminem · Royce da 5'9" · White Gold
replay — 2026 · as of june
- 01$500 OuncesWestside Gunn · Freddie Gibbs · Roc Marciano
- 02WHO TF IZ UJ. Cole
- 03National TreasuresDrake
- 04Firm FriendsDrake
- 05Make Them CryDrake
- 06worst city on earthSaber Bourne · SUNDAY · 808mystic
- 07MoonlightJAY-Z
- 08DustDrake
- 09Man Up AboveJ. Cole
- 10Diamonds DancingDrake · Future