TMG Saga: Vol. 3 - Sons of Benches

This isn’t a program. This is a barfight written in Sharpie on the inside of a porta-john. It’s seven weeks of chest abuse, spinal trauma, and outlaw shitposting disguised as training. You don’t “run” Sons of Benches — you survive it, maybe, if your sternum doesn’t explode like a microwaved hotdog halfway through Week 3.

Monday is chesties. Bench until your chest rips wide open like a gas station burrito at 3AM. Spoto presses, board presses, pin presses, Slingshot presses — if it looks like a bench and feels like a hate crime against your pecs, you’re doing it until you smell copper. Tuesday is where your knees turn into IKEA Allen wrenches and your spine begs for the sweet release of a semi-truck at a red light. Good mornings so violent your ancestors file a class action lawsuit.

Wednesday is Brotherhood Pump, which is really just Armageddon with dumbbells. Curls until your veins look like they’re smuggling tapeworms, pushdowns until your triceps feel like chewed bubblegum, rear delt flys until your shoulders scream like feral cats in heat. Thursday? Ride or Die. Speed bench so fast you’ll yeet the barbell through the ceiling tiles and decapitate the HVAC system. If you’re not seeing floaters in your vision, you’re sandbagging.

Friday is Blacktop Deadlifts — for the psychos who still have vertebrae left. TJ skips because his SI joint is made of graham crackers and regret. For all you other p*ssies, You’re strapping on and ripping until your lumbar discs sound like a glow stick at a rave. Maybe you pull a PR, maybe you shit yourself, maybe both. Either way, the bar goes up or you go down.

Recovery? There is no recovery. There’s a sauna that doubles as a confession booth where you sweat out sins, fish oil shots like they’re cheap tequila, and abs so heavy you’ll feel your stomach lining peel off like wet wallpaper. By Week 7, you’re not “peaking,” you’re writing your last will and testament in chalk dust on the gym floor.  Either earns your PR or die on the altar of iron and your spine gets repossessed by Planet Fitness.

This is Sons of Benches. It’s not a training cycle — it’s an obituary generator. Chest up. Balls out. Ride or die under the bar, motherf***er.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Sauna

Chest Abuse Ceremony

Front Squat (Barbell)

Spinal Suicide

Armageddon Orgy

Speed Bench

Ballistic Bench Blitz

Deadlift (Barbell)

Speed Deadlift

Dead Man's Deadlifts

Spoto Press

Box Squat (Barbell)

Block Pull (Barbell)

2 Board Bench

Safety Bar Squat

Bench Against Mini Bands

Deficit Deadlift (Barbell)

Pin Press Bench (Barbell)

Cambered Bar Squat

Sling Shot Bench Press (Barbell)

Squat (Barbell)

Prospect Hazing

BarFights & BentBars

Patches & Pauses

Mid-Range Mayhem

Chain-Smoked Reps

Slingshot Shootout

TMG Versus The World

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