Giant Set 1 Jumps seated broad 5 x 2 Squats 100 x 5 x 5 recorded 4th set Hanging Leg Raises with 20 plate on knees x 5 x 8
Giant Set 2 Single Leg Jump onto 9 inch box, 5 x 4 SSB Box Squat green bands pulling me down with constant tension which took ages to set up
3’s @ 80, 90 video, 100, 110 Bar Hangs 5 counts x 2, 3, 4, 5,
Giant Set 3 Bar Hangsup to 7 plates x couple seconds, 3 plates x 10 secs, bw x 57 secs SSB Good Mornings Off pins, up to 100 x 12 Hang Power Snatch up to 40 x 5
Videos
100kg squats, tried to get depth on point but looked iffy. What do you reckon @MarkKO (safeties in the way my bad)
Giant Set 1 Chins 8 x 3 Press 50 x 5 x 5 Russian Twist 6 x 10
Giant Set 2 Pullup Green band, 4 x 6 Z Press red and blues, 70 x 3, 80 x 3, 82.5 x 5, 70 8 Waiter Walks up to 30’s
Giant Set 3 DB Seated Press up to 35’s for 5 with a elbow spot Chin ups Green band, bunch holding on rack Snatch Grip Shrug 180 x 2 x 10 and 140 x lots Fatman Pullups bunch Neck Curl bunch Neck Ext and Side red band, bunch Facepulls bunxh Lat Raises bunch
band curls and pushdowns
Trained my friends mum for about a hour while doing last stuff, got from couldn’t do a bodyweight squat to 5 x 5 with 40kg and great technique on deads and bench.
Giant Set 1 KB Swing 13 x 5 Deadlift 120 x 10 x 3 dropped weight to make sure wouldn’t fail, recorded last set Knee jacks 12 x 10
Rack Pulls no rest only plate swapping, pin 5,
Singles @ 180, 220, 260, 285, 300, 320 PR last 3 are all pr’s
Giant Set 3 Seated Yates Rows up to 120 x 2 x 8 BB Hip Thrusts up to 230 x 3 PR Back Raises 50 ish slow Bar Hang 20 plate x 5 x 10 secs
Videos
120 x 10 x 3 deads, recorded last set and speed looks good, should be good for 130 I think, New ques of 1 inch from bar, bring shins to bar and push chest out then lift dragging bar up legs, bracing at top still. Knees look like a female office worker working hard for a promotion.
Seated yates rows and hip thrusts, yes that is how you are supposed to do them I think.
Giant Set 1 Bentover Rows 87.5 x 10 x 3 Bench 80 x 10 x 3 recorded last set Russian Twists 10 x 10
Giant Set 2 1 Arm Rows 4 x 12, different things Pin Press on chest above chest, reverse blue band
100 x 3, 105 x 2, 85 x 5, 5 Waiter Walks up to 30’s
Giant Set 3 Incline DB Press up to 35’s x 4 spot on first rep Nether 1 Arm Row up to 4 plates x 3 Bar Pushdown Stack 3 x 12 Facepulls Stack 3 x 12 Rope Fat Grip Curls Stack 3 x 12 Coan Holds 40 x 3 x 20 secs Bumper Plate Curls 20 x 2 x 12
Videos
Last set of 10 x 3 Bench, very happy with speed of bar, going to up it to 81.5 next week
Alpha just realised a video when I was midway into looking for new programs once I finish his current one. Wrote the whole thing out here and will run it.
Giant Set 1 Chins 10 x 3 Press 52 x 10 x 3 hard but moved okay, recorded very last set Russian Twist 10 x 10
Giant Set 2 Pullup Green band, 5 x 5 tempo-ey Log Clean/Press up to 50 x 2 and 60 x 1 recorded
Giant Set 3 Seated Trap Bar Shrug 70 x 5 x 20 Facepulls bunch Lat Raises little Arms Bunch of different stuff
Videos
Last set of 52kg 10 x 3 Press, happy with speed
Log Clean and Press, thought this would be fun, watched a form video but forgot most of it except use your back to hold the log against you which I still did wrong
Was doing sprucing in basement in between sets Deadlifts
130 x 10 x 3 felt good
Came upstairs Giant Set 2 Rack Pull no straps, mixed grip
Doubles @ 180, 200, 220
Single @ 240 Hanging Leg Raises
5 x 10
Giant Set 3 Hip Thrusts 100 x 3 x 8 Yates Row 100 x 3 x 8
Alright we lease our building (3 stories) from KFC. They have the ground floor and we have a walkway entrance then 1st floor (weights), 2nd (cardio shite) and a basement which is where I box. When people drop weights not on rubber mats or deadlift a bit down in KFC you can hear it. They got renovated a few weeks ago and now when stuff is dropped there is noise + ceiling dust falling into people food. Not good.
We’ve moved into Deadlifts down into the basement so here is my MTV Cribs of it. Sound like a manatee that’s ran a marathon as was doing 90 sec rest deads lol.
Giant Set 1 Bentover Rows 90 x 10 x 3, have to use hook grip now on these rip Bench 82.5 x 10 x 3 recorded last set, all slow as hell Russian Twists bit
Giant Set 2 Meadow Rows up to 70kg + bar for 3 DB Bench super tucked elbows, up to 35 x 4 DB Turkish Getups up to 10’s, these are fun and hard
Giant Set 3 CG Bench 60 x 3 x 8 tempo DB Row up to 45’s x 8 tempo BB Throat Crushers up to 40 x 8 these are cool Curls yep
Videos
Last set of 10 x 3 Bench, jumped up 2.5 instead of 1.5 by mistake and was slow
My right thumbnail is feeling it. My weight is pretty much the same but I have been eating more than before. Conditioning and ability to quickly recover between sets is through the roof. I think my body composition has got better. I have before photos saved to compare which I will probably post.
Giant Set 1 Jumps done as warmup only not between each set Squats 105 x 10 x 3, recorded last set Heavy Breathing was hot as hell today, lots
Giant Set 2 Vertical Jump few as warmup Front Squat Triples @ 60, 80
Single @ 90
Double @ 100 wtf PR, never done more than 60 front squat so I’ll take it, recorded Leg Raises 4 x 8
Giant Set 3 Power Clean loads of light weight practice and a 60 x 3 which was ugly Leg Press 3 x 10 Back Raise 3 x 10
Conditioning
Did both stances boxing combinations then jumping in and around tires then air squats and managed 3 rounds or 7 mins, good fun
Videos
105kg x 3 squat last set, think I’ve nailed depth
100kg front squat, I know it’s ugly it’s max effort, last time I did front squats I did 50 x 3 as top set, hecka PR
Stopped doing jumps between each set as well as hoping around in oly shoes and sleeves was killing my feet and seemed unnecessary, keeping as a warmup however
Alright everyone I have two weeks left on Alpha so I need to get some new goals. Vote on what you want or think I should do and I won’t put any input on what I want to do for a bit.
