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

Training Training Logs
301

Going on Holiday this Thursday so squeezing in my workouts, changed my workout out a lot today as last day of cheating on back, teaching 4 foreign kids to lift and working out with 2 of my buddies.
ALPHA LP - Week 3 Day 1 PM Workout First time doing two workouts in a day
11/07//17
Trapzz deazz and rowzz today

Deadlifts
100 x 4 x 8 up 5kg as plate effort

Rack Pull Lockouts
3’s @ 100, 140, 180, 220 PR
180 x 8 pr

Snatch Grip Shrugs
10’s @ 100, 140, 160, 180 All PR’s

T-Bar Rows
10’s @ (plate) 1, 2 ,3, 3
5’s @ 4, 5 rest pause style PR

DB Row
25 x 8
35 x 8
50 x 20 PR Biggest Dumbbell we have

Strict DB Seated Row
20 x 3 x 10

Back Raises
25, 25

Neck 4 ways
orange x 12, red band x 12, 12

Conditioning
Taught the 4 foreign kids basics of boxing for 35 mins which was fun.

Today was one of the funnest gym session I’ve ever had. Will do the Bench workout tomorrow morning then off to Ireland. Also thinking of changing my log name since I’m not doing to much powerlifting related stuff. Suggestions?

2 Likes
302

My farmers walk is just moving everything out the way and going up and down most of the gyms length.

303

used to do that in my old gym, New gym has a track, which lead outside, so technically i could do 10/15meters ish.

How much does the average trap bar weigh?

304

30 is standard

305

Damn

306

Some suggestions : “Anyone bigger then me is on Roids log”
“Journey to the centre of The Gains”
" Hugh Unleashed "
" Bitches and Barbells " :point_left:Lol

1 Like
307

ALPHA LP - Week 3 Day 2 Ireland Gym Today
15/07//17

Giant Set 1
Bentover Rows 67.5 x 4
Bench 60 x 4 x 8
Resistance Twists 5 x 10

Giant Set 2
Ring Fat Man Pullups 5 x 8
Floor Press Triples @ 60, 70 ,80 then a Single at 90
DB Side Bend 20 x 5 x 10

Giant Set 3
Assisted Dips 3 x 8
Assisted Pullups 3 x 8
DB Curls 75 reps
DB onto Chest Press 25 reps

25 min walk as easy conditioning.

4 Likes
308

ALPHA LP - Week 3 Day 3 Home now
19/07//17

Giant Set 1
Jumps onto bench 6 x 3
Squats 75 x 4 x 8
Sit-ups 6 x 8

Giant Set 2
Jump over bench 6 x 3
SSB Box Squat with reversed mini bands
5’s @ 60, 80
3’s @ 90, 100
110 x 10 reps video

Giant Set 3
RDL with curls bar lol 60 x x 8, 80 x 3 x 8
Bulgarian Split Squat bw x 6 x 8
Back Raises 6 x 10 4 sets with band resistance

Conditioning
Heavy Bag all sorts
1 min on, time off for other stuff for 8 rounds
superset with neck 4 way 5 x 12 and cleaning

Videos
was going for 3 but did 10 cos lesnar

5 Likes
309

:joy::joy::joy::joy::joy::joy::joy::joy::joy::joy: That made my day

3 Likes
310

ALPHA LP - Week 3 Day 4
21/07//17

Had a Linkin Park fest today

Giant Set 1
Chins with reverse football bar, 5 x 2, 1 x 3
Press cleaned first rep, 37.5 x 4 x 8
BB Twist 6 x 8 each side

Farmers Walk 1 rep = 20 feet
2 @ 70, 110, 130, 150 video

Giant Set 2
Pulldown 8 @ 50, 60, 70, 80, 90kg
Seated Z Pin Press with football bar medium and reverse doubled orange bands
3 @ 30, 50, 60, 65, 70 video
DB Side Bend 8 @ 25, 35, 25, 25, 25

Giant Set 3
Landmine Kneeling with bands 10 @ 30, 40, 50 x 7, 40 x 15
Fatman Pullups with football bar 10 @ medium, wide, close, medium
Facepulls pulling to shoulder and extending scapula fully 20 @ 35, 40, 45, 50 @ 50
Lat Raises 10 @ 5, 7, 9, 20 @ 7

Conditioning
Heavy Bag all sorts
1:15 on, 45 secs off for 6 rounds

Videos
150 kg farmer walk, 3 plates a side

need to work on calves

70 kg reverse band seated press from forehead, only two shown in video as bad editing

1 Like
311

You might of noticed I’ve been using a lot of bands recently but I’m limited to two orange 41 inch minis and one red 41 inch medium.
From a door height hang to the floor the orange takes around 4 kilos and the red band takes 7 kilos to extend. I double them up so the resistance or pull is doubled (obviously).
The max resistance is a bit too little to make a difference which I want so I splurged.

Got these 3 bands a pair each as part of a pack. Red is 4-23kg, blue is 11-36kg and green is 23-54kg. Bought a single red band to match my other band. So have a pair of blue and green and 4 of red so will be able to do alter resistance a lot more now.

1600×818 174 KB

Everyone in my gym will be able to use them as well. Total = £104.98. Fuck

4 Likes
312

Very generous. I’d keep them in my bag, at that price. Unless every single person at your gym knows how to treat them and they won’t get lost.

1 Like
313

My other red one got lost which sucks. Might restrict people so they only can use them if they know how to as someone had a band to the eye when they were doing assisted pullups.

1 Like
314

ALPHA LP - Week 4 Day 1
22/07//17

Giant Set 1
KB Swing 4 x 8
Deadlift 100 x 8, 105 x 3 x 8
Sit Ups 5 x 8

Giant Set 2
Band Hip Push Through red band 4 x 8
Rack Lockout Overload Triples @ 100, 140, 180, 220, 230 realised after 5 plates rack was 1 too high so not counting this as a pr
BB Crunch 8 @20, 25, 30, 35, 40, 30

Giant Set 3
Kroc Rows 1 set 20 x 35kg
Meadow Row strict 8’s @ 40, 40, 40
BB Hip Thrusts 5’s @ 100, 140, 140
Neck Work band, flexion, left, right, extension 4 x 12
Forearm Band Stuff 4 x 10

Conditioning
Prowler Pushes 1 Plate x 40 feet superset with snatchgrip doubled band shrugs x 8 for 8 rounds

3 Likes
315

ALPHA LP - Week 4 Day 2 Ireland Gym Today
25/07//17

Giant Set 1
Bentover Rows 72.5 x 4 x 8
Bench 65 x 4 x 8
Russian Twists 6 x 10

Giant Set 2
T Bar Rows 8’s @ (plate) 2, 3, 4, 3, 3
Deadstop Press with reverse blue band
5’s @ 60, 80 ,90
Triple @ 100
Double @ 110
DB Side Bend 8’s @ 35, 35, 35, 30, 25

Giant Set 3
Assisted Dips doubled red band 4 x 12
Biceps 100 reps
Triceps 100 reps

Giant Set 4 couldn’t get someone to cover whilst I did boxing so did extra accessories
Forearm 50 reps
Neck 50 reps all 4 ways
Facepulls 50 reps
Behind the Back Shrug 50 reps

Trying to bring up all the usually ignored body parts. Forearm pumped and flexed is at 35 cm or 14 inches and neck pumped is 40 cm or 16 inches. Trying to get a 17 or 18 inch neck and 16 inch forearms.
Also arms are at 45 cm or just under 18 inches. Weighing 108 kg hence arm size.

4 Likes
316

ALPHA LP - Week 4 Day 3
19/07//17

Giant Set 1
Jumps onto bench 7 x 3
Squats 80 x 4 x 8
Sit-ups 6 x 8

Giant Set 2
Jump over bench 6 x 3
SSB Box Squat with reversed red/medium bands
110 x 5
120 x 3
140 x 3
120 x 3
120 x 5
BB Crunch bar x 50 ish

Giant Set 3
RDL 5’s @ 60, 100, 100, 100
SSB Standing Calf Raises 60 x 10, 15 100 x 10, 110 x 10
Bulgarian Split Squat bw x 25
Back Raises 50ish

Conditioning
Heavy Bag all sorts and focus on high kicks
13 mins total broken up a bit randomly

Had this huge load of food pre-workout so felt bloated as hell.

1136×852 213 KB

Also look at this beauty
320×576 160 KB

6 Likes
317

ALPHA LP - Week 4 Day 4
27/07//17

Giant Set 1
Chins 5 x 2
Press 40 x 4 x 8
BB Twist 5 x 12

Giant Set 2
Pulldown 8 @ 40, 50, 60, 70, 80,
Seated Z Pin Press football bar, single blue and red reverse, lockout was no band help
Triple’s @ 30, 50, 60, 70, 80,
Double @ 85
DB Side Bend 8 @ 20, 25, 35, 25, 25, 25

Farmers Walk 1 rep = 20 feet
2 @ 70, 110, 150, 160 PR going to do just 1 20 foot walk for max weight soon

Giant Set 3
DB Press 100 reps
Fatman Pullups 50 ish
Facepulls 50 ish
Lat Raises 50 ish
Snatch Grip Shrug 10 @ 60, 100, 140, 140, 140
Neck Curl with plate, 5 x 20, 10 x 20, 15 x 20, 20 x 15
Neck Ext and Side red band x 12, 12, 20, 20, 20

No one to cover for conditioning again.

318

ALPHA LP - Week 5 Day 1
28/07//17

Giant Set 1
KB Swing 3 x 8 then KB Snatch 5 x 5
Deadlift 110 x 5 x 5
Sit Ups 8 x 8

Giant Set 2
Keg to Chest 5 x 3 haven’t used my keg in ages weighs about 25
Rack Lockout Overload Triples @ 100, 140, 180, 220, 240 PR
Plate Crunch 20 plate x 6 x 10

Giant Set 3
Meadow Shrug 10 @ plate 1, 2, 3, 2
BB Hip Thrusts 5’s @ 100, 140, 160 PR
Fat Grip DB Incline Bench Iso Hold 20kg each hand x 3 sets of 30 secs
Coan Single Arm Hold 40kg x a bit

Conditioning
A pipe broke by the cable crossover as a result of a failed stretch on the pull up bar with two 100+kg behemoths. About 5 hours of cleaning extra after I was supposed to go home. Worked in the gym for 15 straight hours today. Here’s me drying the floor.

image

3 Likes
319

ALPHA LP - Week 5 Day 2
30/07//17 First Time training on a sunday for over a year, missed yesterday as pipe

Giant Set 1
Bentover Rows 77.5 x 5 x 5
Bench 70 x 5 x 5
Russian Twists 7 x 10

Giant Set 2
Meadow Row slow and stretched, two 10’s + bar 5 x 8
Floor Press with reverse blue band
Triples @ 60, 90, 110, 120 Video
12 reps @ 80 as backoff
DB Side Bend 8’s @ 18, 26, 30, 40, 45 PR, 26

Giant Set 3
Assisted Dips doubled red band 20, 15, 15
Chest Fly low to high cables 30 ish
Triceps single arm 30 ish
Biceps 30 ish
Facepulls 30 ish
Neck Curl 10 plate x 20, 20 plate x 20, 20
Neck Ext/Side 3 x 20

Burnout of DB Bench 18 x 35 reps

Video of 120 x 3 floor press with reverse blues, loving my bands changes lifts so much

3 Likes
320

ALPHA LP - Week 4 Day 3
19/07//17

Giant Set 1
Jumps onto bench 6 x 3
Squats 85 x 5 x 5
Sit-ups 6 x 8

Giant Set 2
Jump over bench 6 x 3
SSB Box Squat with reversed red/medium bands, I doubled them today accidentally
100 x 5
120 x 5
140 x 5
160 x 3
180 x 3 Video
Plate Crunch 50 ish

Giant Set 3
RDL 5’s @ 60, 80, 100
SSB Standing Calf Raises 12 @ 100, 130, 100
Bulgarian Split Squat bw x 25

Conditioning
Heavy Bag all sorts and focus on high kicks
10 mins with 3 short water breaks

Videos
180 x 3 ssb box squat accidentally doubled bands and only realized after finished, someone decided to start doing shrugs 3 foot away right in front of me when I was standing there with 4 plates on the bar, sat down way too heavily on these.

1 Like