Every Day Carry - Aiming for 2:3:4:5 Plates

Training Training Logs
281

04/07/17
Max Out Day wanted to do my normal training today but PE teacher wanted me to max out on a load of exercises. Great
Know my maxes on main lifts so did other stuff
everything was done totally raw as well as had nothing on me, no wraps
Press
40 x 3
50 x 3
60 x 1
62.5 x 1 PR
65 x 1 PR

CG Bench index on smooth bar
60 x 5
70 x 1
80 x 1 PR
90 x 1 PR
95 x 0 failed midway, too weak

Bentover Rrow
60 x 3
80 x 3
100 x 3
120 x 1 pathetic rep, did this with a chain dip belt to brace against

Medium Pin Press 4 inches off chest
50 x 3
70 x 1
80 x 1 PR
90 x 1 PR
95 x 1 PR

Lots of Pr’s today as never go heavy on these movements except press, surprised at a easy 90 close grip bench.

1 Like
282

Nice job but why did your teacher want you to max out on everything?

283

Wanted to know what % to use for things but as they’ll be my accessories I’ll just auto-regulate. He wants me to max out on Bench every week as well to see how I’m progressing. Also I was pressing 60 like it was a empty bar and he came a long and wanted to show me how to do what he thought I was doing correctly so did a quarter squat with it. Also got confused as to why I was manipulating percentages on my programming. Also prescribed my friend to do 5 x 5 on DB curls.
Quite entertaining watching him sometimes.

1 Like
284

Does he have anything to do with your programming then? I thought you lifted in your own gym, seems like you should take what he says with a pinch of salt.

285

No I tend to ignore him as he frequently makes himself look like a div, but for my PEP plan I have to write a program for myself with his “help”

4 Likes
286

Keep up the good work :muscle:

2 Likes
287

ALPHA LP - Week 1 Day 4
05/07//17

Giant Set 1
Chin Up 5 sets of doubles
Press 32.5 x 4 x 8
Med Ball Twist 5 x 8 each side

Giant Set 2
Pulldowns 100 x 8, 120 x 3 x 8
Pin Press Overhead, mini orange bands on floor, bar start at forehead
37.5 x 4 x 8

Saw @brady888 be a beast at farmers walks so did some
Farmer Walks Trap bar, no straps, 1 = 20 feet, turned each rep
70 x 2
110 x 2
belt on
110 x 2
110 x 2
110 x 2
110 x 2

Giant Set 3
Arnold Press 17 x 8, 15 x 10, 10 x 12
Fatman Pullups 3 x 10
Lat Raises 3 x 10
Facepulls 5 x 10

Conditioning
Heavy Bag all sorts
2 min on, 1 off for 3 rounds

4 Likes
288

Great job taking the criticism constructively!!!

Your newer videos are looking a lot more controlled.

And if your school does secret santa (or you are feeling courageous) give your PE teacher a copy of 5-3-1 or some other respected book that explains why maxing every week is not smart.

:smiley:

5 Likes
289

Just drop a copy on his desk when he’s not around

2 Likes
290

Haha, might have to give him a copy. Thanks.

4 Likes
291

ALPHA LP - Week 2 Day 1
06/07//17

Giant Set 1
KB Swing 6 x 8
Deadlift 95 x 4 x 8
Sit Ups 6 x 8

Giant Set 2
Band Hip Push Through 7 x 8
Rack Lockout Overload Triples @ 100, 140, 180, 200 recorded this set moderately interesting.
Back off rep work, 160 x 10, 120 x 20

Giant Set 3
T-Bar Rows Fives @ (plate) 1, 2, 3, 4 , 4½ , 5
Back off sets 3 x 12, meadow row 2 x 12 into dropset of 2 x 8 normal
DB Hip Thrusts 25 x 6 x 12
Back Raises 7 x 10
Neck Work orange band, flexion, left, right, extension 7 x 12 Neck work felt excellent first time doing it loved the extension

Conditioning
Heavy Bag All sorts
1:30 on, 45 sec off for 5 rounds
7 mins 30 sec total new best

Video of 200 x 3 rack lockout, overload and the back pump was insane,:

inb4 “shit rom”

4 Likes
292

Music choice on point

2 Likes
293

This is a better version of the song.

1 Like
294

ALPHA LP - Week 2 Day 2
08/07//17

Giant Set 1
Bentover Row 62.5 x 4 x 8 all very strict
Bench 52 x 4 x 8
Dumbbell Side Bend 25 x 4 x 8

Giant Set 2
Meadow Row 20kg plate, 1 x 8, 2 x 5, 2½ x 8, 3 x 5 (video), 3½ x 3, backoff 2 x 8, 8
Floor Press 8 reps @ 40, 50, 55, 60 x 4 x 8
Russian Twist total reps 20 x 8 sets damn

Giant Set 3 split this one as was faffing about with bands etc
Assisted Dips red band doubled (picture) x 4 x 8
Cheat Curl 40 x 3, singles @ 45, 50, 55
Picture of dip set-up will get too point where I can do 4 x 20 then swap bands, takes around 30kg off at bottom

540×866 350 KB

Giant Set 3.5
Seated Forearm Flexion red band doubled(picture below) x 30, 22, 30
Single Arm Tricep Pushdown same set up as picture bent over a bit x 10, 16, 20
EZ Bar Curl light band under feet as only weight x 12, 20, 12
540×866 370 KB

Video of 3 plate Meadow Row for 5 reps, weight at bottom is 71kg (cheacked with scales), mid back felt pumped as hell and everything else felt nothing.

2 Likes
295

This is some solid work man.

3 Likes
296

ALPHA LP - Week 2 Day 3
10/07//17

Giant Set 1
Jumps onto bench 5 x 3
Squats 70 x 4 x 8
Sit-ups 6 x 10

Giant Set 2
Jump deep squat to pullup bar grab 5 x 3
SSB Box Squat with reversed mini bands (see picture) 5’s @ 60, 70, 80, 90, 100
Widow maker 60 x 20 video
BB Crunch 20 x 4 x 10
Set up for the ssb squats

320×576 172 KB

Giant Set 3
Bulgarian Split Squat bw x 5 x 8
Back Raises 5 x 10
RDL 60 x 8, 80 x 3 x 8

Conditioning
Heavy Bag all sorts
30 sec on 1 min off done with sister and french kid.

Video
Sitting right down on bench pausing a little then up again, just about parallel, bands took lke 2kg off as lost one of the bigger ones

Was training with my sister today so took a bit longer, she hit a 40 kg squat and 60 dead today.

5 Likes
297

ALPHA LP - Week 2 Day 4 AM Workout
11/07//17

Giant Set 1
Chin Up 5 sets of doubles felt easier than last week
Press 35 x 4 x 8 up 2.5 felt easy
BB Twist 20 x 5 x 12

Farmers Walks 20 ft = 1 rep, loved these last time so keeping them in between 1st and 2nd giant set
70 x 2
110 x 2
110 x 2
120 x 2 PR
110 x 2

Giant Set 2
Pulldowns normal 8’s @ 110, 120, 130, 140
Landmine Press on knees 8’s @ (10 plate) 2, 3, 3, 3
DB Side Bend 8’s @ 20, 25, 30, 35 PB , 40 PR making all kinds of waistline gains

Giant Set 3
Standing DB Press 10’s @ 7, 9, 15, 20
1 Arm DB Waiter Walks 40 feet @ 7, 9, 15, 20 both sides
Fatman Pullups with football bar, 12’s @ medium, wide, close, medium handles
Facepulls 10’s @ 40, 45, stack, stack
Lat Raises 10’s @ 5, 5, 7, 9

Finisher/ Conditioning
Prowler Rows basically pulling prowler to you whilst standing
In 20 plates:
20ft x 1
20ft x 2
20ft x 3
20ft x 4
20ft x 5
20ft x 6
20ft x 7 pulling 140 along for top set
20ft x 5
20ft x 4
20ft x 3
20ft x 2

2 Likes
298

We don’t use ft in holland, so i just imagine 20 subways laying next to each other.
I did farmer walks with a trap bar a couple weeks back, and its amazing the kind muscle pains its gives you the next day.

299

We don’t use it here either but the meter length is a bit weird.

300

6,? something right?
I don’t actually now how long my farmer walk part is, but its around the same as yours.