Results · Three case studies · Real numbers
What changes when you rebuild a body and the life around it.
+62.
lbs lost · 12 mo
Client D.
405.
deadlift · 1RM
Client D.
8.
hrs sleep restored
Across roster
97%.
stay past 6 months
12-mo cohort
Case study · 01
Format: Journal entry
From an empty room to a 405 deadlift in twelve months.
- Day 1. Forty-one years old. Eighteen months clean. Forty pounds down from detox, sixty pounds back. Won't look in mirrors. Sister paid for the consult. He asked me twice when we'd do 'real work.' I told him this was real work.
- Day 30. Sleeping six hours instead of four. Squatted an empty bar without bracing his ribs like he was going to crack. Asked if he could come in on his off day. I said no.
- Day 90. Phoenix Phase 1 graduated. Down 14. Texted me a photo of his daughter on his shoulders.
- Day 180. Phase 3 done. 365 for five reps off the floor. Wanted 405 today. Made him wait.
- Day 365. 405 on the second attempt. Sat down on the platform after. Cried. Then asked when his next session was. That's the whole job.
Case study · 02
Format: Workout log
Postpartum, two kids under three, back to her wedding-day strength in eight months.
- Wk 1. Bodyweight squat × 8, 3 sets. Glute bridge × 12. Carry: 10kg per hand × 30s. Total: 22 minutes.
- Wk 8. Goblet squat 16kg × 8, 4 sets. Trap bar deadlift 60kg × 6, 3 sets. Carries: 20kg per hand × 45s.
- Wk 16. Back squat 80kg × 5. Conventional deadlift 100kg × 5. Bench 45kg × 6. Pull-up: 1.
- Wk 24. Squat 95kg × 3. DL 120kg × 3. Bench 55kg × 5. Pull-up: 4 unbroken.
- Wk 32. Squat 110kg × 1 (PR vs. wedding day). DL 140kg × 1. Bench 60kg × 5. Pull-up: 7.
- Notes throughout: prioritized sleep over volume. Skipped no Mondays. Took no PRs the week of either child's birthday — present at home instead. The work is the work; the calendar is the calendar.
Case study · 03
Format: By the numbers
Six months in recovery. Six months on the bar. Same person, different posture.
- Resting heart rate: 84 → 62.
- Sleep duration: 4.5 hr (broken) → 7.4 hr (continuous).
- Bodyweight: 162 → 175. Body composition: down two pant sizes despite the gain.
- Squat: bodyweight × 0 → bodyweight × 1.4.
- Deadlift: untested → bodyweight × 1.7.
- Mood-tracking app self-report (1–10): mean 4.2 → mean 7.6 over 90 days.
- Sponsor-call frequency: nightly → weekly.
- Days clean at start: 184. Days clean at month six of training: 365 and counting.