Swede Burns
Swede Burns is one of the top influencer with 24590 audience and 9.35% engagement rate on Instagram. Check out the full profile and start to collaborate.
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I turned 44 a few weeks ago, with a list a mile long of reasons I’m sure I don’t need to point out to my audience why my blood pressure and blood work should be jacked. Not the least of which is remaining jacked, physically, in the non-pejorative sense, at 300+ pounds for 20 years and now still weighing in at over 250 in my 40’s. Nevertheless, I have always monitored these markers and made adjustments in my protocols when necessary and before things got too far out of hand. Prioritizing a proactive approach, addressing modifiable factors in my own lifestyle. That’s not to say these things have never been in bad ranges, but when things headed that way, I made the necessary changes to course correct. I’ve never needed to take medication for blood pressure or lipids. With that said, if I were unable to get those markers under control on my own, I would certainly have done so via medical intervention and I’d highly recommend you do the same. YOU CAN’T LIFT ANYTHING IF YOU ARE DEAD. This is not a post to brag, but rather put my money where my mouth is and lead from the front. These are my most recent morning and evening BP measurements, as well as blood work. My full longevity supplement protocol is available in the article of the same name on 5thSet.black #5thSet #leadfromthefront
2024-04-20
861
861
Ellen totaled 1030 at the Women’s Pro/Am this weekend. She’s over 70 years old. She’s the best to ever do it, a living legend. Yes, I know 90 kilos is just under 200 pounds so if you comment that, everyone will know you can’t read. (Thanks for bumping the algorithm.) We are still just getting started. Thanks to @queenbeepower for a well run meet! ???????????????????????? #5thSet #strength #powerlifting #livinglegend #womensproam
2023-04-22
36142
36142
The wait is over. I got these beautiful paperbacks in this morning and I couldn’t be more pleased with how they’ve turned out. @sinjatakespics went above and beyond with this book design. 15 or so years into this, I can tell you: reading through this textbook is a surreal experience for me. We have put together an edifying, illuminative certification course and it’s only fitting for its textbook to share those in those adjectives. I think we pulled it off. This beautiful cover is the work of @ironandemotiondesign as usual. Special thank you to my wife, our editor, for trimming the fat and correcting my mistakes. @nikki.virginia Pick up a copy in paperback or hardcover today on Amazon. #5thSet #elitefts
2022-06-25
787
787
A while back, I started seeing a trend: internet experts preaching that traditional bulk-and-cut cycles were a waste of time — that they just made you fat without adding real muscle. I didn’t argue. I just trained. At this point, I do this because I believe in the process — not just the outcome. The ascetic element means something to me. I’m not prepping for a meet or a show. I probably never will again. But as a coach, I still believe in leading from the front. So here it is: Three bulks. Three cuts. A full year. Started at 247, climbed to 278 (last time I was on the EliteFTS Tabletalk podcast), and now I’m back to 247 — carrying about 25 pounds less fat than when I started. That’s 25 pounds of muscle in a year, no gimmicks. Just food, consistency, and the right training. Did not change anything else. I ran my own Foundations of Hypertrophy templates from beginning to end. They’re available now at 5thSet.black and as a package on EliteFTS. #orthodoxchristian #5thSet #elitefts #hypertrophy #powerlifting
2025-05-21
656
656
The new benching set up is panning out well. It seems we finally have a workable pressing movement for the Monday sessions here at Keyhole that I’ll be able to load and beat on. Thank God. The crushers are still crushing. RDLs are still RDLing. I’m making my choice for the new one on one client tomorrow. If you haven’t gotten the application in yet: this is your chance. Instructions in the story. #orthodoxchristian #christisking #bodybuilding #powerlifting #hypertrophy #5thset
2025-05-14
883
883
Just another dose of random assistance work from Keyhole. The days we train there are actually getting interesting again. Why do these presses look so much different than the way I teach and coach them? This is a biomechanical work-around I have recently figured out which allows me to keep pressing heavy, even with a completely destroyed glenoid. Letting the scaps ride up my ribcage distributes the compressive force more across the scapulothoracic joint rather than the glenohumeral capsule. Jamming the head of the humerus into the back of that mangled glenoid shelf is not an option in an end stage joint with bone-on-bone articulation. Believe me, I’ve tried ???? The elevated scaps, combined with the neutral grip dramatically limit internal rotation and horizontal adduction of the humeski. I wasn’t sure this would work, but after some careful progressions, I think we have practically rerouted force away from where my body can’t absorb it any more. Now I have a viable press I can work for the day I needed one here. Of course, there is a trade-off. There’s always a trade off. I’m giving up some pec tension and mechanical stability. I realize this and would not recommend it in almost any other context. In my case, it is the right call. I have had an unexpected spot open up for one on one coaching. Check my stories to learn how the application process works. #orthodoxchristian #christisking #powerlifting #bodybuilding #hypertrophy #5thset
2025-05-07
917
917
Power is still out at Keyhole, even cell service is very sketch. So, while we wait- enjoy some assistance stuff from back in the old days when we had lights. Consider supporting what I do by heading to 5thSet.black and get on the newsletter, pick up some product or join the team. #christisking #orthodoxchristian #5thSet #hypertrophy #powerlifting
2025-05-01
811
811
Comp day in Eire, PA w Coach @mfswede Honestly a successful day, went 9/9, hit a competition total PR, and walked away with 2nd. This year was a big year on trusting the process. As a result clean lifts, no injuries, and we’re just getting started. Squat: 446.43 lbs Bench: 319.67 lbs Deadlifts: 512.57 lbs Total: 1,278.67 lbs
2025-04-29
90
90
More random assistance from Keyhole. Making do with what we have. Truly blessed Pascha with my family and parish. I’ve never had it so good. Thank God. Consider subscribing to the 5thSet Team or picking up one of my digital products on 5thSet.black to support what I’m doing. Sign up for the newsletter to keep up on going’s on and upcoming events for the summer. #orthodoxchristian #christisking #5thSet #powerlifting #bodybuilding
2025-04-24
966
966
