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

Training Training Logs
642

09/01/21

Wave 2/ Week 5/ Day 3 - Light Squat Focus

Build
Squat
120 x 1

Strength 3 rounds
Box Jumps
onto bench x 5
Squat
112.5 x 8
105 x 9
100 x 12
Plank
1 min

Assistance giant set
Tempo SSB Squats
60 x 5, 4, 3, 2, 3, 4, 5
Step Ups each side
x 5, 4, 3, 2, 3, 4, 5
Wall Sits
x 20 secs after each set of step ups

Conditioning top of every minute as long as possible
SSB Squats
80 x 2
80 x 4
80 x 6
80 x 8
out of time

Became dark mid session which lead to my entire floor and bench freezing up. Need to be earlier with training

643

10/01/31

Wave 2/Week 5/Day 4 - Brutal Bench Focus

Strength
Bentover Row
90 x 3
110 x 3
115 x 3
Bench
100 x 1
107.5 x 3
115 x 2 PR
120 x 2 PR
Plate Halos
10 x 5 each side x 3

Assistance Finisher superset back and forth, total reps = 11 per
Pendlay Row
50 x 10,9 ,8, 7, 6, 5, 4, 3, 2, 1
DB Floor Press
25 x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Conditioning, 10 Rounds
Inverted Rows : 20 Seconds
Push-Ups 10 Seconds

Rest 1 Minute, 10 Rounds
Hollow Rocks :20 Seconds
Jumping Squats :10 Seconds

3 Likes
644

13/01/21

Wave 2/Week 6/Day 1 - Medium Deadlift Focus

Strongman Conditioning
DB Farmers Walks as many as possible in 10 mins
25 x 21 laps of 50 feet

Strength 3 rounds
KB Swing
8kg x 8
Deadlift
162.5 x 1
152.5 x 5
142.5 x 5
132.5 x 5
Dragon Flags negative only
5 reps
Burpee
x 10

Assistance Finisher 5 rounds with 1 min rest
Snatch Grip Deadlift
80 x 5
Snatch Grip Shrugs
80 x 10

Rained the whole way through the session so couldnā€™t do the high rep deadlifts or snatch grip holds at the end but still got a lot of work in

1 Like
645

bought some straps to use on deadlift since itā€™s going to rain most days for a while. Today was pretty shoddy on reps because chalk would run off after a few reps. Also trying Pea protein powder since I think Iā€™m lactose intolerant

2 Likes
646

15/01/21

Wave 2/Week 6/Day 2 - Light Overhead Focus

Strength
Pull Ups
bw x 5 PR, 4, 3
Z Press
60 x 7 PR
55 x 9
50 x 11
Windshield Wipers
3 x 5 each side
Skipping
3 x 25

Assistance Finisher 2 rounds
Arnold Presses 9 x 15
Lateral Raises 5 x 20
NG DB Bench Press 9 x 20
Face Pulls x 20

Conditioning top of every minute for as long as possible
Axle Press
35 x 2, 4, 6, 8, 12, 5 fail

Still losing bodyweight on this great program, also all of the reps on heavy rows and fatman pullups has somehow made me be able to do 5 regular pullups in a row which Iā€™m very suprised with. Z press PR is nice as well since itā€™s a new movement.

3 Likes
647

17/01/21

Wave 2/Week 6/Day 3 - Test Squat Focus

Strength
Hip Circle Walks
25 feet x 3
Squat
130 x 3
140 x 2 PR
160 x 1 PR
170 x 1 PR all time PR as well, nice
Barbell Overhead Side Bends
10 x 3 x 5 each side
KB Swings
8 x 3 x 15

Assistance Finisher 3 rounds of
SSB Squat
60 x 20
Sandbag Walking Lunges
20kg x 10 each side
BSS
x 10 bw

Conditioning 5 rounds
:30 Seconds Burpee Pull-Ups = 4
:30 Seconds Squat Jumps= 8
:30 Seconds Push-Ups = 10
:30 Seconds Rest

2 Likes
648

19/01/20

Lower body still ruined from the squats 2 days ago so did conditioning today

1km run

2 rounds of:
15 fatman pullups
15 lunges
15 incline pushups
15 burpess

1km row

2 Likes
649

20/01/21

Wave 2/Week 6/Day 4 - Heavy Bench Focus

Strength 3 rounds of main
T-Bar Rows
70 x 4 x 6
Bench
120 x 1
110 x 4 PR by 1 rep
100 x 6
92.5 x 8
Run
400ft x 3
Situps hands over head x 10

Assistance Finisher 4 rounds of
NG DB Bench
25 x 15
Bench Dips
bw x 12
Band Pushdowns
x 15

Conditioning
Tabata Heavy Bag
Tabata Medium Bag
Tabata Runs walking during rest

2 Likes
650

22/01/21

Wave 2/Week 7/Day 1 - Light Deadlift Focus

Conditioning 10 mins of
Plate Pinch Farmerā€™s Walk
Every drop do 3 broad jumps

Endurance EMOM
Axle Deadlift
90 x 2, 4, 6, 8, 10

Strongman EMOM 10 mins
Axle Zercher Squats
60 x 3
KB Goblet Squats
8kg x 10

Assistance Finisher 3 rounds of
Axle Lunges
50 x 5 each side
Axle Front Rack Step Ups
50 x 5 each side
DB RDL
25 x 10

2 Likes
651

24/01/21

Wave 2/ Week 7/ Day 2 - Heavy Press Focus

Strength 3 rounds
Skipping
30 secs
Push Press
70 x 3
75 x 2
80 x 6 PR this is 2.5kg under my max strict for 6 on push press, technique is getting better
Overhead Side Bends
x 5 each side
Battle Ropes
30 secs

Widowmaker
Strict Press
60 x 12 PR as well by one rep

Assistance Finisher
Pushups stand up and only 3 deep breaths after each set
1, 2, 3, 4, 5, 6, 7, 8

Conditioning 5 rounds no rest
DB Swings 25kg x 30 secs
Hanging L Sit Holds x 30 secs
Med Ball Slams 3kg x 30 secs

3 Likes
652

26/01/21

Wave 2/Week 7/Day 3 - Heavy Squat Focus

Strength
Bench Jumps
3 x 4
Squat
155 x 1
145 x 4 PR
135 x 5
127.5 x 7
Ab Wheel
On knees x 3 x 10
Bear Walk
3 x 50 feet

Assistance Finisher 4 rounds in 12 mins
Front Squat
60 x 5
70 x 5
77.5 x 5
90 x 5 PR I think I never do front squats
GHR
x 10
Seated GM
20kg sandbag x 10

Conditioning in 14 mins
Pullups x 3, 3, 3, 3, 3, 3, 3, 2, 2, 2
KB Swings 8kg x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Plank Burpees x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Squat training max went up 20kg with that max attempt last week and all of my sets moved very well today despite the big jump, very happy. Also finally getting good at pullups hitting that many triples is good for me and all time front squat pr as well as assistance is great.

1 Like
653

27/01/21

Wave 2/Week 7/Day 4 - Medium Bench Focus

Conditioning
Run 800 metres had two breaks midway
10 rounds
20 sec Sprint
40 sec Walk/ recover

Strength 3 main rounds
Pendlay Rows
90 x 5
75 x 8
70 x 10
Bench Press
112.5 x 1
100 x 5
92.5 x 7
85 x 8
Burpee Chinups
5 reps
Russian Twists
10kg x 30 secs

Assistance Finisher 12 minutes time cap, 6 rounds
DB Rows
25 x 12, 12, 12, 12, 12, 12
CG Bench
60 x 8, 8, 8, 8, 8, 8
DB Floor Press
25 x 12, 12, 12, 7, 6, 6,

2 Likes
654

01/02/21

Had a small deload since I was launching a new course and was very busy, launch was very successful thankfully

Wave 2/Week 8/Day 1 - Brutal Deadlift Focus

Strenght 3 rounds
Vertical Jumps
4 max height
Deadlifts
160 x 3
170 x 3
180 x 5 PR by 1 rep
Side Plank
x 30 secs each side
Run
200m

Assistance
Seated GM
50 x 20, 15, 12
Nordic Leg Curl
x 20, 15, 12
Barbell Row
60 x 20
70 x 15
80 x 12

Conditioning giant set
Dimel Deadlifts
65 x 15, 12, 10
Pullups
6 sets of 3
Burpee Broad Jumps
3 sets of running 25m then 4 jumps

655

02/02/21

Wave 2/Week 8/Day 2 - Heavy Overhead Focus

Strength
Meadows Rows
40 x 7
50 x 3 x 7
Push Press
75 x 1
90 x 1 PR
77.5 x 3 Felt a small twinge in my left shoulder so cut the press work short
Hanging Oblique Leg Raises
3 x 6 each side
Gator Walks
50ft x 3

Assistance 3 rounds
CG DB Pushups
x 5 reps
DB Repping Waiters Walks
x 5, 5, 5 like 50 foot total per walk
Plank
1 min

CONDITIONING - At the Top of Every Minute
Minute 1: 1 Pull-Up/ 2 Burpees/ 3 Kettlebell Swings/ 4 Jumping Lunges (Each Side)
Minute 2: 2 Pull-Up/ 3 Burpees/ 4 Kettlebell Swings/ 5 Jumping Lunges (Each Side)
Minute 3: 3 Pull-Up/ 4 Burpees/ 5 Kettlebell Swings/ 6 Jumping Lunges (Each Side)
Minute 4: 4 Pull-Up/ 5 Burpees/ 6 Kettlebell Swings/ 7 Jumping Lunges (Each Side)
Minute 5: 5 Pull-Up/ 6 Burpees/ 7 Kettlebell Swings/ 8 Jumping Lunges (Each Side)
Minute 6: 7 Burpees/ 8 Kettlebell Swings/ 9 Jumping Lunges (Each Side)

1 Like
656

04/02/21

Wave 2/Week 8/Day 3 - Medium Squat Focus

CONDITIONING - For 10 Rounds
:20 Seconds Max Reps Kettlebell Swings
:20 Seconds Max Reps Burpees
:20 Seconds Rest

Strength 3 rounds main
Step ups
9kg db on high box x 5 each side
Squat
155 x 1
145 x 5 PR by 1 rep than last week
135 x 5
125 x 5
Ab Wheel
x 10
Curtis Pā€™s
9kg x 4

Assistance Finisher 6 min of every min on the minute
Front Squat 65 x 1
Plank Burpees x 50 total

1 Like
657

05/02/21

Wave 2/Week 8/Day 4 - Light Bench Focus

Strength
Meadows Row
30 x 10
40 x 10
45 x 10
Bench
100 x 1
92.5 x 7
87.5 x 10
82.5 x 11
Turkish Get Ups
3 x 3

Conditioning every minute until failure
CG Bench
50 x 2, 4, 6, 8, 10, 12, 14, 6 fail

Assistance Finisher
few rounds of DB floor press, DB rows and bench dips

Wave 2 over, feeling pretty beat up so going to rest up then get into wave 3,
So far hit a PR on the main lift almost every workout very happy with the 180 x 5 on deads, 170 on squats and 120 x 2 on bench as well as the 90 push press plus all the improvements on pullups and bodyweight exercises.

1 Like
658

Snowed quite heavily for the first time in a long time last Sunday so am still waiting for my gym to be uncovered, good timing with the deload week between waves so not complaining. Hereā€™s a video of me lifting in the snow

https://www.instagram.com/p/CLCYNSmjNMz/

image
image1125Ɨ844 314 KB

3 Likes
659

15/02/21

Wave 3/Week 9/Day 1 - Heavy Deadlift Focus

Strength 3 rounds
DB Snatch
9kg x 8 each side
Deadlift
180 x 1
170 x 3
160 x 4
150 x 5
HLR
x 10

ASSISTANCE FINISHER - 3 rounds
:30 Seconds Sumo Deadlifts (Moderate Weight)
:30 Seconds Max Front Squats @ 50% of Your 1RM
:30 Seconds Bent Over Rows
:30 Seconds Rest

Cut the session early wasnā€™t feeling too good at all after 1 week off need to get back into it

660

16/02/21

Wave 2/Week 9/Day 2 - Medium Overhead Focus

Strength
Pullup
bw x 5
10 x 3, 3
15 x 2, 2
20 x 1, 1
bw x 3
Press
75 x 1
70 x 6 PR
65 x 5
60 x 6
Deadbugs
3 x 20

Conditioning
Pullup
bw x 1, 2, 3, 4, 5 singles near end
Dips
bw x 1, 2, 3, 4, 5
Burpees
bw x 1, 2, 3, 4,5

Assistance Finisher
Pin Presses at eye level
45 x 20, 15, 10
Lying Rear Delt raises
5kg x 20, 20, 20
Crucible Walk
2.5kg x 300ft, 200ft, 100ft

661

18/02/21

Wave 3/Week 9/Day 3 - Light Squat Focus

Conditioning

4 rounds
30 foot sled drag, Sprint Back to the Starting Line
40 foot keg carry Forward, Sprint Back to the Starting Line
50 foot sandbag suitcase Carry Forward, Sprint Back to the Starting Line
Time Stops when you cross the finish line

56 secs, 43 secs, 42 secs, 39 secs

Strength
Squat
142.5 x 1
135 x 5
127.5 x 7
120 x 7
Plank
40 secs x 3
Bench Jumps
6 x 3

Assistance Finisher
Tempo SSB Squats 4 sec down 4 sec pause 4 sec up
60 x 5, 4, 3, 2, 3, 4, 5
Step Ups
x 5, 4, 3, 2, 3, 4, 5 each side
Wall Sit
average 20 secs x 7

1 Like