Giant Set 1 Chins 7 x 3 Rest Pause each rep, PR Press 42.5 x 5 x 5 Volume PR BB Twist 6 x 10
Giant Set 2 PullupGreen band assistance across rack, wide grip neutral 5 x 8 Seated Z Pin Press football bar, single blue and red reverse, lockout was no band help
Triple @ 80
Double @ 80
Single @ 90 PR video Russian Twist 4 x 8
Farmers Walk 1 rep = 20 feet
1 x 70,
1 x 110
1 x 150
1 x 170 PR
1 x 190 PR video, 25 kg more than my deadlift
Giant Set 3 DB Press 50 reps Fatman Pullups 3 x 12 Facepulls 50 with stack Pushdown 50 with stack Curls 50 reps Lat Raises 50 reps Seated DB Shrug 30ās x 50 rep Neck Curl with plate 3 x 20 Neck Ext and Side red band x 20, 20, 20
Then gym closed before conditioning.
Videos
90 Z Press with z bands, lockout is all me bro
190 Farmer Walk might as well transition to strongman now lol
Giant Set 1 Band Hip Push Through 6 x 10 Deadlift 115 x 5 x 5 Knee Hacks 5 x 10
Giant Set 2 Keg to Chest 7 x 3 like these Rack Lockout Overload moved rack down to pin 5 and no plates standing on
Triples @ 100, 140, 180, 220
Double @ 240
Single @ 260 Video PR
180 x 12 rep out PR Plate Crunch 5 x 10
Giant Set 3 Meadow Row 2 plates x 10, 10 strained my lat lol Meadow Shrug 2 plates x 10, 10 DB Hip Thrusts 30ās x 20, 20, 30 DB Wrist Extension 50 reps
Conditioning
15 mins boxing/ kicking random breaks
Foam rolled my left lat a bunch did stretches and band stretch on it and feels a bit better
Videos
260 rack pull lockout, held it a bit at the top for a bit, set up is now pin 5 no plates being stood on, watching the speed of this have a lot more in me, will aim for 300 before I finish Alpha.
Trap department the doms was bad the first day but am pretty used to it. Not really doing it for a transfer but it might help lockout on deads as thatās my weakpoint but mostly for the yoke.
05/08//17 Had two days off for lat to recover feels fine now
Giant Set 1 Bentover Rows 80 x 5 x 5 Bench 72.5 x 5 x 5 good speed on all of these Russian Twists 6 x 10
Giant Set 2 T Bar Row 10 reps @ (plate) 1, 2, 3
5 reps @ 4, 4Ā½, 5 bit cheaty CG Benchpaws, 3ās @ 60, 70, 80
Single @ 90 Moved fast
Single @ 95 to match PR, spotter jumped in after about a second so not counting it Russian Twists 5 x 10
Giant Set 3 Assisted Dips doubled red band, 6 sets x 15 reps Triceps 50 reps Biceps 100 reps Coan Bar Holds 40kg x 3 x 20 secs Neck Curl 10 plate x 20, 20 plate x 5 x 20 Neck Ext/Side 6 x 20 Rope Chins green band on feet, 3 x 10 Facepulls 200 reps
BurnoutIncline DB Fly 9 x 14 straight into Incline DB Bench 9 x 24 Flat DB Bench9 x 60
No videos today as was mostly boring stuff. couple of things from today, had a break from weighted oblique stuff as my back is clicking like a geriatric with arthritis, not sure if itās the cause of it but will try, did some extra exercises in my third giant set so was sort of like a merged double giant set. Bench was hecka quick and am using a hook grip on rows once grip is failing.
Giant Set 1 Jumps onto bench 68 x 3 Squats 90 x 5 x 5 Sit-ups 7 x 8
Started doing my next giant set warmup and lower right back wasnāt feeling it at all, mightāve tweaked it on squats or just be cumulative, probably the first one. Just did some back raises and a intense lower foam rolling and stretching session and called it quits. Not worth pushing through.
Giant Set 1 Chins 7 x 3 Rest Pause each rep but with less rest, Press 45 x 5 x 5 Volume PR Russian Twist 6 x 10
Farmers Walk 1 rep = 20 feet
1 x 70
1 x 110
1 x 150
1 x 175
1 x 200 PR video, 35 kg more than my deadlift
Giant Set 2 Pullup Green band assistance across rack, 5 x 5 Seated Z Pin Press football bar, single blue and red reverse, lockout was no band help
Triple @ 70, 80
Single @ 90
Single @ 92.5 PR Russian Twist 5 x 10
Giant Set 3 DB Press 17 x 3 x 12 BB Shrug 100 x 10, 140 x 10, 140 x AMRAP = 30 reps lol Fatman Pullups 3 x 12 Chin up close grip neutral, green band across, 3 x 8 Neck Curl with plate 3 x 20 Neck Ext and Side red band x 20, 20, 20 Facepulls 3 x 20 with stack Lat Raises 9 x 3 x 12 Hammer Curls 17 x 3 x 8 Rolling DB Extension 17 x 3 x 8
Videos
200 Farmer Walk, about my limit now so will multiple runs with less weight for now, got a bit shaky with my legs halfway and miss stepped
Giant Set 1 KB Snatch bigger kettle bell x 7 x 5 Deadlift 120 x 5 x 5 recorded 4th set Knee jacks 7 x 10
Giant Set 2 Keg to Chest 6 x 3 Rack Lockout Overload
Singles @ 180, 220, 260, 280 PR seeing stars for a bit Plate Crunch 5 x 10
Giant Set 3 T-Bar Row 8 reps @ (10 plates) 3, 4, 5, 4, 3 T-Bar Shrug 8 reps @ (10 plates) 3, 4, 5, 4, 3 BB Hip Thrusts
Triples @ 100, 140
5 @ 180 PR
Triple @ 200 PR Hit about a 4 on the Richter scale, two girls watching looked muoy scared
Extra Giant Set waited for gym to quieten a bit and free up some machines Back Raises 100 reps in 4 sets Grip work bunch Forearm Hypertrophy Tings bunch
Videos
4th set of 120 deads, re-breathing at top, didnāt mean to look left mid way through whoops, donāt no why I do a little but wiggle thing to lock out
Giant Set 1 Bentover Rows 82.5 x 5 x 5 recorded last set Bench 75 x 5 x 5 slow today Russian Twists 5 x 10
Giant Set 2 Meadow Row 5ās @ (20 plate) 2, 2 Ā½, 3, 2 Floor Press with reverse blue band
Triple @ 100
Singles @ 120, 130, 135 fail Russian Twists 5 x 10
Giant Set 3 Back Raises DB Row 8 @ 17, 25, 17 recorded 25ās Decline DB Press 8 @ 17, 25, 17 x 20 Rolling DB Ext Arm Blaster Hammer Curl 8 @ 17, 17, 5 @ 17 Neck Curl 20 plate x 10, 25 plate x 10, 10 Neck Ext/SideBlue band x 4 x 10 Facepulls 30 x 4 x 20 DB Holds 12 secs x 40, 45, 50 warped handle of db makes this har
Videos
Rows for @caesium32 82.5 x 5 x 5, For ātechniqueā I bend over enough so when arms are extended Iām not rubbing the bar against my legs, I pull it to my lower belly below navel below my belt area using my elbows and my hands sort of just hook on to it.
Back Raise DB Row hybrid, do a back raise hold at top and row the dumbbell, @MarkKO you could do these a go if you are short of time lol
Giant Set 1 Jumps from seated on a small bench to onto a slightly bigger bench 6 x 3 Squats 95 x 5 x 5 recorded 4th set Sit-ups 6 x 10
Giant Set 2 Jump broad from bench 5 x 2 SSB Pin Squat with red bands pulling me down, pin height 12
3ās @ 80, 90 video, 100, 110 Hanging Leg Raises hanging from rack so grip hard, 5 x 5
Giant Set 3 Goblet Lunges 7 x 5 x 5 Leg Press 3 x 12 Back Raises 100 reps in 3 sets
Videos
95kg Squats, looks a bit high but I think is depth
SSB Pin Squats, same stance, height is where I struggle on squats
Giant Set 1 Chins 7 x 3 Rest Pause about a second in between reps Press 47.5 x 5 x 5 Volume PR again Russian Twist 6 x 10
Giant Set 2 Pullup Green band assistance across rack pin 9, 8 x 5 Push/Jerk Press
Doubles @ 40, 50, 60, 70
Singles @ 75, 80 Video Side Bend on Floor 8 x 10
Giant Set 3 DB Seated Press 17 x 10, 25 x 10, 30 x 10 PR PullupsGreen band assistance across rack pin, holding onto rack, 4 x 6 Snatch Grip Shrug 100 x 10, 140 x 10, 180 x 5, 100 x 10 Fatman Pullups 4 x 10
Giant Set 4 busy gym Neck Curl with 25 plate 3 x 20 Neck Ext and Side blue band x 4 x 20 Facepulls 330 reps Lat Raises 9 x 3 x 12 Hammer Curls 17 x 8, 15 x 10, 9 x 10 Rolling DB Extension 17 x 8, 26 x 5, 15 x 8
Videos
80kg Push/Jerk, holding it in hands straight up then doing a half ass jerk to lock it out, was fun
ALPHA LP - Week 8 Day 1 last day of this high rep bs on deads lol 15/08//17
Giant Set 1 KB Swing 7 x 5 Deadlift 125 x 5 x 5 r Knee jacks 7 x 10
Giant Set 2 Bear Hug Keg to Chest 5 x 3 Trap Bar Block Pull handles down so more rom
Singles @ 150, 170, 190, 210, 220 Video Hanging Leg Raises on rack supports 4 x 10
Giant Set 3 T-Bar Row 10 reps @ (20 plates) 1, 2, 3, 2 T-Bar Shrug 10 reps @ (20 plates) 1, 2, 3, 2 DB Hip Thrusts 35 x 12, 50 x 12,12 Back Raises 100 repsish Bar Hang count to 5, double overhand, with 20 plates, 1, 2, 3, 4, 5, 6 for 2 sets of 2 count Forearm Hypertrophy Tings bunch
Videos
220kg Trap Bar Block Pull, tried to lift it and weight said no so I slapped myself and stopped being a bitch.
Giant Set 1 Bentover Rows 85 x 5 x 5 Bench 77.5 x 5 x 5 PR more than my 5rm for 5 sets yay Russian Twists 6 x 10
Giant Set 2 1 Arm Rows 4 x 12, different things Pin Press 2 inches above chest, reverse blue band which took off 30 at bottom and 15ish at top
Triples @ 80, 100, 110
Fahve @ 100 Waiter Walks DB, cross gym 1 arm x 9, 20, 26
Giant Set 3 Incline BB Press up to 60 x 6 which is a PR DB Row up to 35 x 12 Rolling DB Ext up to 20 x 8 for 2 sets Alt DB Curl lite
Burnout with 5kg DB
Rear Delt Fly x 5 x 20
Incline Fly Fly x 5 x 20
Conditioning 3 rounds, no rest at all
Incline Pushups x 10
Keg Overhead x 5
Fatmans x 10
Onto 10 x 3 on bench no, might have to make >2.5kg jumps now as is getting heavy. Liked doing Conditioning of light movements I did that day.
Strong shit
