Wave 1/Week 1/Day 3 - Light Squat Focus
02/12/20
Did my conditioning earlier this week since it was forecast to rain
Conditioning 3 rounds of
Plate Runs all with 25kgs
30 ft, 30ft run
45 ft, 45 ft run
60 ft, 60 ft run
Times were 1:45, 1:55 and 1:35
04/12/20
Went for a sea swim today just after it snowed at 10am, 3 degree wind not fun
1km Row in 4:48 as warmup
Build
Squat
112.5 x 2 @ 75%
Strength 3 rounds in 20 mins
Box Jumps 6 on bench
Squat
105 x 9
97.5 x 11
90 x 13 PR I think
Plank 1 min
Assistance Finisher
Tempo Squat
60 x 5, 4, 3, 2, 3, 4, 5
Step Ups small box
5, 4, 3, 2, 3, 4, 5
Wall Sit 20 secs x 7
Notes
- Planking after squatting sucks, each minute had 3 drops of me catching my breath
- High rep squats predictably still suck
- Wall sits were supposed to be 45 secs but my legs would shake and give out so called it at 20 secs for each one
05/12/20
Wave 1/Week 1/Day 4 - Brutal or Test - Bench Focus
Moved my conditioning to tomorrow since this is the brutal day and my shoulder is still very cranky
Strength
Bench in 12 mins
90kg x 3 @ 75%
Build 3 rounds in 18 mins
Bentover Row with Swiss bar
110 x 3 PR
110 x 3
110 x 3
Bench
97.5 x 3
105 x 2
115 x 2 PR 5kg above old 1RM for a double, will take it
Plate Halos
10kg x 5 each side x 3
Widowmaker
Bench
75 x 12
Got a really bad headache after this set so skipped the assistance finisher, some combination of flu/ corona in my household and pain in my shoulder from benching even though the heavier sets were pain free. Just need to take it easy and let it get better, happy with PRās
4 Likes
06/12/20
Conditioning 10 rounds
Inverted Rows 20 secs
Pushups 10 secs / 3 reps
10 rounds of
Hollow Rocks 20 secs
Jumping Squats 10 secs / 3 reps
DOMS still very bad in legs, will have a rest day tomorrow
1 Like
08/12/20
Wave 1/Week 2/Day 1 - Medium Deadlift Focus
Conditioning
10 mins of 30 feet laps
DB Farmer Walks 25kg x 17 total Laps = 570 feet
09/12/20
Build
Deadlift
up to 162.5 x 1 @ 85%
Strength 3 rounds in 20 mins
KB Swings x 20 secs
Deadlifts
142.5 x 7 @ 75%
132.5 X 9 @ 70%
122.5 X 11 @ 65%
Burpee Lateral Jumps x 5 each side
Dragon Flags x 8 negatives
Assistance Finisher 5 rounds, strict 1 min rest
Snatch Grip Deadlifts 60 x 6
Snatch Grip Shrugs 60 x 10
Snatch Grip Holds 60 x 30 secs
Notes
- First time doing dragon flags, as predictable I sucked at them
- Sweated so much from the main strength giant sets I was evaporating sweat through a jumper which is a new feat
- Went 2 mins over the main work was meant to be in 18 mins but deadlift sets took too long
- Did my conditioning a day earlier as appointments got in the way
4 Likes
11/12/20
Wave 1/Week 2/Day 2 - Light Overhead Focus
Build in 10 mins
Press
62.5 x 3 @ 75%
Strength in 18 mins, 3 rounds
Chins bw x 3
Z Press
57.5 x 9
54.5 x 10
50 x 11
Windscreen Wipers x 5 each side
Jump Rope x 30 sec
Assistance Finisher 2 rounds, 40 sec on 20 sec off
Arnold Press x 9kg
Lateral Raise x 5kg
Band Face Pull x purple
Neutral DB Bench x 9kg
Conditioning At the top of every minute for 10 minutes
DB Clean and Press 25 kg x each side
Flutter Kicks remainder of minute
Notes
- Missed a few reps on the Z press sets since itās a new movement for me, good fun though
- Did windscreen wipers on the floor
- I suck at jump rope
3 Likes
14/12/20
Wave 1/Week 2/Day 3 - Brutal or Test Squat Focus
Strength giant sets, 4 rounds
Hip Circle Stradles
25 ft both ways
Squat
112.5 x 3
120 x 3
127.5 x 2
135 x 7 PR
BB Overhead Side Bends
10kg swiss bar x 5 each side
KB Swings
9kg x 15
MINDSET FINISHER
Squat 3 min amrap @ 50%
75 x 19
3 min rest, 2 min amrap
75 x 12
2 min rest, 1 min squat
75 x 12
Christ
Conditioning
Could barely move my legs or breath through this
Bear Walk
20ft back and forward x 2
Crab Walk
20ft back and forward x 2
Gator Walk
20ft back and forward x 2
Notes
- Amrap squat PR makes my 1rm 10kg above where Iāve got it estimated at right now, will probably keep it the same for now since bodyweight is still dropping which wonāt help squats
- Suck at all types of animal walks
4 Likes
15/12/20
Wave 1/Week 2/Day 4 - Heavy Bench Focus
Build
Bench
110 x 3 PR
Strength 4 rounds,
T Bar Rows
60 x 6
70 x 6
80 x 6
90 x 6
Bench
105 x 5 PR
97.5 x 5
90 x 8
Run
350 ft, 4 lengths of garden
Sit Ups
hands above head x 10
DB Row
45kg x 12, 10, 8 each side
skipped incline and deficit pushups because of my shoulder
Conditioning
1 Pull-Up / 2 Burpees / 3 Push-Ups / 4 Jumping Squats / 5 Kettlebell Snatches
Add a rep on each exercise each round,
Got 5 total rounds in 12 mins
4 Likes
Congrats on all the PRs lately man, youāve been putting in work.
I mustāve missed it somewhere along the lines, but what program are you running?
Bought a custom 12 week program from Brian Alsruhe, basically his 4Horseman stuff but everything laid out. Already down 3kg in 2 weeks with all the conditioning and extra stuff in the giant sets
3 Likes
17/12/20
Wave 1/Week 3/Day 1 - Light Deadlift Focus
Conditioning 10 mins non stop, every drop of plates do 3 jumps
Plate Pinch Farmers Walks 5 + 1.25 + 2.5
Broad Jumps 21 total
Endurance top of every minute, add 2 reps each time
115 x 2
115 x 4
115 x 6
115 x 8
115 x 8, ran out of gas and couldnāt reach 10 in the minute
Strongman top of every minute for 10 mins
Zercher Squats
50 x 3
KB Goblet Squats
8 x rest of minute
Assistance Finisher 4 rounds for 12 mins
Bentover Row 50kg x 30 sec
30 sec rest
Good Morning 30kg x 30 sec
30 sec rest
HLR 30 sec
30 sec rest
Notes
- Legs still extremely stiff from squat PR and the several minute long sets
- First time doing zercher squats in 3 years and they are still hateful
- Was meant to do 10 goblet squats after zerchers but that was a very ambitious number by Mr Alsruhe, averaged around 4 probably
19/12/20
Wave 1/Week 3/Day 2 - Brutal Overhead Focus
Conditioning 2 Rounds
empty bar x
8 Deadlifts
8 Bent Over Rows
8 Power Cleans
8 Front Squats
8 Push-Presses
8 Back Squats
8 Good Mornings
Sprint 200 Meters.
Strength 4 rounds in 20 mins
Skipping 30 secs
Push Press
60 x 3
65 x 4
70 x 2
75 x 5 PR
Overhead BB Side Bends 4 each side
Battle Ropes 30 secs
Widowmaker
Press
52 x 8, bit rubbish but was gassed and wobbly
Strongman Assistance Finisher 3 rounds
equal number of reps of plank burpees before each press
Circus DB Clean and Press
30 x 1,
20 x 2
9 x 3
7 x 4
3 x 5
Was my 21st last week and got a pair of adjustable plateloaded dumbbell handles per Brianās recommendation which are very useful. Also got some new collars and a 20kg sandbag for conditioning or medleys
3 Likes
21/12/20
Wave 1/Week 3/Day 3 - Heavy Squat Focus
Build 4 giant sets in 22 mins just over
Box Jump 3
Squat
127.5 x 3 @ 85% easy enough
120 x 5
112.5 x 6
105 x 9
Ab Wheel Rollouts
10 reps on knees
Bear Walk
50 feet
Conditioning Giant set of
Dumbbell ManMakers x 8, 6, 8
Dumbbell Turkish Get ups x 8, 6, 8
Dumbbell Stepping Lunges x 8, 6, 8
Assistance Finisher no rest except to swap plates, up weight 4 sets, down weight 4 sets
SSB Squat
60 x 5
70 x 5
75 x 5
90 x 5
80 x 5
75 x 5
70 x 5
65 x 5 crikey
Very sweaty session even though squats felt quite weak, fully understand the reason manmakers are called manmakers. Also those squat sets were extremely challenging
2 Likes
23/12/20
Wave 1/Week 3/Day 4 - Medium Bench Focus
Build
Bench
110 x 3 matches a PR from last week but was much easier
Strength 3 rounds
Pendlay Row with swiss bar
110 x 7
97.5 x 9
90 x 9
Bench
97.5 x 7
90 x 9
82.5 x 9
Russian Twists 30 reps
Burpee Pullups 5 reps of each
Assistance 3 rounds of
Chins x 4
Inverted Rows x 15
Neutral Grip Incline Dumbbell Bench Presses 25 x 8
Lying Dumbbell Straight Arm Pull-Overs 25 x 8
Lying Dumbbell French Presses 25 x 8
DB Close Grip Bench Press 25 x 8
Conditioning
Tabata Battle Ropes
Tabata Boxing
Tabata Battle Ropes
3 Likes
26/12/20
Wave 1/Week 4/Day 1 - Brutal Deadlift Focus
Build
Deadlift 140 x 3
Strength 3 rounds
Vertical Jump x 4
Deadlift
150 x 3
160 x 2
170 x 6 PR
Side Plank x 15 sec each side
Run 150 m
Assistance Finisher 3 rounds
Seated GM 40kg x 20, 15, 10
Nordic Curls 20, 15, 10
Barbell Rows 60kg x 20, 15, 10
3 Likes
28/12/20
Storm last night so part of my trees fell off.
Then it rained midsession.
Then it hailed midsession.
Looked like Iād been swimming after my conditioning today, good fun.
Build
Push Press
70 x 1
Strength 3 rounds
Meadows Row
50 x 7
Push Press
65 x 8 PR I think
60 x 6
57 x 8
Hanging Oblique Leg Raises
each side x 6
Gator Walk
50 ft
Assistance 3 rounds
DB Pushups x 11, 6, 6
Dumbbell Repping Waiters Walks 15, 15, 15
Plank 1 min
Conditioning Finisher
Deck of Cards
HEARTS - Burpees
SPADES - Chins first 3 reps then Inverted Rows
DIAMONDS - Jumping Squat Lateral Jumps
CLUBS - Incline Pushups
took 34 mins but very proud of completing this, never sweated more
5 Likes
30/12/20
Wave 1/Week 4/Day 3 - Medium Squat Focus
Mindset Challenge
Mouthfull of Water, then for 10 Rounds Complete:
At the Top of Every minute
Burpees x 3
Kettlebell Swings x 20
At the End of the 10 Minutes, Spit the Water Out
Build
Squat
127.5 x 3 easy
Strength giant sets 3 rounds
DB Step Ups 9kg x 5 each side
Squat
120 x 7
112.5 x 9
105 x 11
Back Extension
bentover powerrack safeties x 10
Dumbbell Curtis Pās
9kg x 4
Assistance Finisher
8 Mins straight
Walking Lunges 20kg Sandbag
Burpees x 5 every single stop/ break
Looked like Iād been in a sauna with all the sweat, once again somehow sweating through a T Shirt and Hoodie surrounding by steam for 10 mins straight. Getting a lot better at Burpees and all types of single leg work. Conditioning is improving lots as well
1 Like
Wave 1/ Week 4/ Day 4 - Light Bench Focus
Conditioning
10, 8, 6, 8, 10 reps of
KB Swings 8kg x each side
KB Snatches 8kg x each side
Run 100m
Strength 3 rounds of
Meadows Row
40 x 10
44 x 10
47 x 10
Bench
90 x 7
85 x 9
80 x 12
Turkish Get Ups
8kg KB x 3 reps
Assistance Finisher
2 rounds
DB Floor Press 25 x 15
DB Row 25 x 15
Axle Press 30 x 15
Good end to 2020 nice little frosty session where my bench was frozen over
2 Likes
06/01/21
Had a nice little deload at the end of Wave 1 which was well needed.
Wave 2/ Week 5/ Day 1 Heavy Deadlift Focus
Deadlift
180 x 1 @ 95% very easy
Strength 3 rounds
KB Snatch 8kg x 8 each side
Deadlift
160 x 4
150 x 4
140 x 6
HLR x 10
Conditioning 8 mins
DB Holds 25 x even minutes
Goblet Squats 25 x odd minutes
Assistance Finisher 5 rounds 10 mins
Good Mornings 20kg sandbag x 30 secs
Walking Lunges 20kg sandbag x 30 secs
Burpee Broad Jumps x 6 in 30 secs
30 sec rest
Bit of a slow session need to get back into it and wake up earlier during winter
2 Likes
07/01/21
Wave 2/Week 5/Day 2 - Medium Overhead Focus back to regular press not push presses this wave
Conditioning at the top of every minute for 12 mins
Chins double
Plank Burpee x 6
Squat bw x 9
Build
Press 70 x 1 easy
Strength 3 rounds of
Wide Grip Pullups
4 singles
Press
65 x 7
60 x 7
55 x 7
Deadbugs
30 secs
Assistance Finisher 3 rounds
Pin Press
40 x 20, 15, 10
Lying Rear Delt Raises
5 x 20, 15, 10
Crucifix Holds
till failure, 1kg each hand
1 Like
