STRONGER BY THE DAY WORKOUT PROGRAM REVIEW – 120 DAYS IN & USAPL Meet Recap

I spend most of my time outside of work and testing beauty products training for powerlifting competitions now that we are back in the gym, and the program I’ve been following for training is Stronger By The Day. It’s is a 4 day a week workout program created by MegSquats that is focused on strength and powerlifting movements. It’s $9.99 per month or $99.99 per year for the in-the-gym program. It also includes a full at-home workout program, an extra workout day every week, warm ups, and access to a Facebook group with other lifters running the program. For transparency, I did win a free year of the program in 2019 but have become a paying customer since then.

Wearing all Buffbunny, my favorite activewear

I did a 90 days in review of this program in early 2020 after I had recovered from a back injury and was beginning to prep for a powerlifting competition. As happened with most things in 2020, the competition got cancelled, the gyms closed, and we had to figure out something else for the last year and a half. Luckily Stronger by the Day added a home workout program, and we also discovered the amazing home HIIT workouts from The Team Plans. Because of that, we didn’t start from zero going back into the gym in June, but I was definitely a long way off from my pre-COVID lifts (as you can see from day Day 1 numbers here).

Day 1 (lbs)Day 120 (lbs)
Squat115226
Bench75115
Deadlift135270
Total325611

The 120 days numbers are from my competition on October 2nd, which was the USA Powerlifting 2021 Washington State Championship. I placed 5th, which I was incredibly excited about given it was my first meet and there were some amazing competitors there. I’m really proud of what I was able to accomplish after only four months of training, which included a few weeks off for vacations and other things, so I ended up doing exactly 50 sessions in those 4 months. I can’t believe I added over a hundred pounds to both my squat and deadlift in that time, and almost doubled my total. I was able to add almost 6 pounds to my total every single workout session. I know I can credit the Stronger by the Day program for that success, and I couldn’t have hoped for anything better given the amount of time I spent training.

KB Shimmer in Better Lake than Never with my USAPL medal

Beyond the incredible strength gains, I really love that there’s a ton of variety week to week and block to block so you avoid getting bored. There’s still enough consistency to actually make progress, but it stays fun. I also love how many substitutions are offered to make it easy to work with whatever is available at the gym. And because I’m always wary of getting another back injury, I appreciate that there are core and mobility movements included in every workout, which I find help keep my back feeling great.

However, as I noted with my last review, I still struggled with peaking for my meet since it’s not personalized to you and doesn’t account for things like having a meet coming up. I had switch up some of the sessions to try and prep as best I could (which honestly still worked out just fine!). I also found that the blocks in these months focused way more on squat and deadlift progress, so I made way less progress on my bench than on those lifts. So if you’re prepping for a meet, I don’t think this is necessarily the best program for you unless you’re on a budget. Even with this issues, the program is still definitely one of the most affordable while still being very effective.

I also can’t wait for the team to launch their app which will make it so much easier to use than having to copy everything into the Strong app. I know that’s coming out as soon as they have it ready, and the sneak peaks have made it look amazing. I’m still planning on using the program to prep for my next meet in December, app or no app!

Is there any fitness gear or program you want me to test? Let me know in the comments below, and thanks as always for reading!

More Fitness Faves: What I’ve Been Loving That’s Not Beauty

I have more fitness faves to share! I spend most of my time outside of work and testing beauty products training for powerlifting competitions now that we are back in the gym. For some additional background, I primarily focus on increasing strength on the squat, deadlift, and bench, and I am using the RP Diet app to gain muscle while staying in my weight class. If you’d like a review of the RP app, let me know in the comments below! For now, here are some of my latest fitness favorites:

I’m so glad I already had the A7 Soul Go Slippers for deadlifting! They make such a huge difference in helping me really plant my feet into the ground and not slide around when I’m deadlifting. These also enable me to be as low to the ground as possible so I can lift even more. I love how thin they are so they’re super easy to bring with me even in a small gym bag. For $29.95, these are one of my favorite gym investments. They’re also IPF approved, and I cannot wait to wear them in competition.

Most “protein foods” are pretty awful, but the Quest Peanut Butter Cups really impressed me. They are almost exactly like a normal peanut butter cup, but with way better macros. I love dessert and chocolate, but am always looking to hit my protein targets for the day without going over on carbs, so these are perfect. One cup has about 5.5g of protein, 7.5g of fat, and 6.5g of carbs for 95 calories. For reference, a Reese’s peanut butter cup has 2.5g of protein, 6g of fat, and 12g of carbs for 105 calories. Getting double the protein and half the carbs and still getting to eat my chocolate is a win in my book (of course, there’s nothing wrong with eating any food and all food choices are valid!). I’m excited to keep trying more of Quest’s line!

I recently discovered powdered Gatorade Zero. I am a big Gatorade Zero fan to avoid dehydration and personally love the way they taste. I really struggle to get enough water in so this is great for me. But this is way better than buying bottles of it! I love how much less expensive per serving it is and that I can avoid a big plastic bottle every time I drink one. I also can bring them with me when I’m traveling, and they take up almost no space.

I grabbed the Strong Strong Supply Liquid Chalk about a week into lifting again because I really missed having it in my gym bag. Especially with it getting so hot here, having liquid chalk is so useful to help with gripping the barbell. It dries down so quickly so I can put a tiny bit in my hands and get right to the bar. It’s also not messy at all – I don’t get chalk everywhere and feel totally fine using this in the gym. It also cleans off super easily and quickly and doesn’t dry out my hands.

I’m back in the gym, which means I’m back on the Stronger By The Day program. It’s a 4 day a week workout program created by MegSquats that is focused on strength and powerlifting movements. It’s $10/ a month and includes an extra workout day, warm up, and a second program if you’re working out at home. I’ll be doing another 90 days in review with my lift results and how it’s been going, but I am loving it so far!

Let me know if you’d like to see more fitness related content in the comments below, and as always, thanks for reading!

Stronger By The Day Workout Program Review – 90 days in

Stronger By The Day is a 4 day a week workout program created by MegSquats that is focused on strength and powerlifting movements. It’s $/8 a month and includes an extra workout day, warms up, and access to a Facebook group where you can ask questions and find info from other lifters running the program.

I wanted to give my review now that I’ve been running this program for over 3 months. Some important information up front before I go through my progress and the pros/cons of the program:

  • I’ve been lifting since high school and have been training to compete as a powerlifter in the past.
  • I had a very severe back injury in October 2018 that I spent a year rehabbing and this workout program was my re-entry into powerlifting training.
  • I won a giveway for a free year of this program, but all opinions are my own, not sponsored, and I am trying my best to look at this from the perspective of paying $8/month.

Most importantly for me, this program was exactly what I needed to quickly regain my strength after my injury. These are in pounds and aren’t anywhere near my maxes pre-injury, but for only 3 months, I’m incredibly excited about this progress.

Day 1Day 90
Squat95165
Bench100125
Deadlift125215
And look at these arm gains! This wasn’t even an arm day.

I am confident that with another 3 months before my next competition, I can get my total back to where it was or even higher. Other things I love about this program:

  • There’s a ton of variety week to week and block to block. I never get bored with the workouts.
  • There’s so many substitutions offered for the different movements so if I shouldn’t do something because of my back injury or it’s not available at the gym, it’s super easy to still get the workout done.
  • Beyond the strength gains, I can definitely see a change in my body composition which I’m super exited about.
  • There are multiple exercises included that were given to me from my PT for my back injury (deadbugs, bird dogs, clamshells, etc.), and I’m so thankful that this workout keeps me on track to keep doing them.
  • $8/month is way less than what I was paying for previous programs, and I definitely think it’s worth the price.

Things I don’t love so much:

  • The program is hosted on a website, so I have to copy over everything into the Strong app to track. Since it’s different every week, I need to reenter the workouts every time, which can get frustrating.
  • I don’t always feel like I get to make progress on the accessories because I’m learning new movements instead.
  • There isn’t a good way to transition to a peak for a competition like there was with JTS AI (my last program), so I might need to find an alternative. I believe they’re working on this though!

Did following this program make me happier? Definitely! I love that it’s kept me going 4 times a week every week, and it’s something I look forward to. I highly recommend this program if you’re looking for strength gains and generally getting more jacked!

Did tracking my habits make me happier?

I’m starting back up my trying internet trends posts in between favorites round-ups (but there are more of those coming!). The first thing I tried in 2020 was tracking my habits in my bullet journal. I tracked 9 changes I wanted to try and change this month.

I can definitely say that habit tracking has helped me, but not in the way I expected. It didn’t motivate me to do things just to check the box every day or even any of the days for some of these habits. What it turned out to be great for was making me realize what was already becoming a habit (yoga, following my RP template, lifting, and reading) and what I really needed to put more effort into (drinking more water, meditating, blogging, and walking). It also made me realize that I was trying to do too much at once.

The 2020 challenge turned out to be something that really didn’t fit in with all my other goals. Between lifting, yoga, and our twice-weekly dance classes, I didn’t need another fitness challenge. Tracking my habits made me see how much I was already doing and how I wasn’t making the 2020 challenge happening, which is totally fine!

Now that I have more information about what’s working and what’s not, I’m planning on spending the rest of January working on the 4 kind-of sort-of there habits and finding what that 9th thing will be for February.

Did tracking my habits make me happier? Not yet, but I’m confident that knowing this information will definitely make me happier as the year goes on!