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

Training Training Logs
662

You always have the coolest conditioning workouts!

1 Like
663

21/02/21

Wave 3/Week 9/Day 4 - Testing - Bench Focus

Strength
Bench
80 x 2
100 x 1
115 x 1
125 x 1 PR
130 x fail 2 inches off chest then wobbled
Bentover Row
50 x 8 x 3
HLR
5 x 3

Assistance
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
Thrusts
7kg DBs x 12, 10, 8
Medicine Ball Slams
x 12, 10, 8

1 Like
664

Alphaā€™s program always has something entertaining and different to work hard at which makes it very enjoyable to do for the sessions.

1 Like
665

Definitely looks like there is a lot of variety in your training, helps keep things fresh. By Alpha do you mean Alphadestiny?

666

Brian Alsruhe used to post on here under @Alpha so have been using his custom program

1 Like
667

23/02/21

Wave 3/Week 10/Day 1 - Medium Deadlift Focus

spent 2 days moving all my mats and cleaning them and putting sand underneath to level it out so should be better. After it snowed got very bumpy underneath so is feeling a lot better now.

Strength 3 main rounds
Deadlift
180 x 1 easy single, moved up my TM to 200kg since I hit 180 x 5
170 x 4
160 x 5
150 x 5
Dragon Flags
x 10
*Burpee Lateral Jumps
x 5
KB Swings
x 20 secs

Assistance Finisher
Snatch Grip DL
100 x 6
80 x 6 x 4
Snatch Grip Shrugs
100 x 5
80 x 5 x 4

668

24/02/21

Wave 3/Week 10/Day 2 - Light Overhead Focus

Conditioning
50 Reps. 45 lb Plate from Ground to Overhead

Strength
Pullups
3kg x 3
10kg x 3 x 3
Z Press
70 x 3
65 x 4
60 x 5
55 x 6
Windscreen Wipers
3 x 10 each side
Skipping
3 x 20 secs

Assistance Finisher 3 rounds
DB Press
25 x 10
Lateral Raise
9 x 10
Band Face Pulls
x 20 each side
DB NG Bench
25 x 12
Pullups
bw x 5

Also got a kensui weight vest recently would recommend since you can wear it through all your sets and on exercises like burpees and pushups easily.

image
image1125Ɨ1500 417 KB

1 Like
669

27/02/21

Wave 3/Week 10/Day 3 - Test Squat Focus

Squat
120 x 1
140 x 1
160 x 1
180 x 1 PR very happy with 4 plates moved well
185 x 0 failed off bounce out of hole,

Assistance Finisher went off program for once

5 rounds
Walking Lunges
20kg x 20 steps
Good Mornings
20 x 10
Burpee Broad Jumps
x 3

5 rounds
Back Raise
x 10
Toes to Bar
x 5

5 rounds again of
HLR
x 5
Skipping
x 20 secs

Finally got the hot tub up and running again after winter very useful for recovery

1 Like
670

28/02/21

Wave 3/Week 10/Day 4 - Heavy Bench Focus

Build
Bench
120 x 1 moved very well, had more in the tank as well

Strength
T Bar Row
50 x 6
60 x 6
70 x 6
Bench
108 x 5 PR
102 x 5
96 x 5
Situps arm overhead
3 x 10
Run
3 x 400 metres

Assistance
DB Rows
45 x 12
55 x 5
45 x 10
Incline Bench
25 x 12, 10, 8
Decline Pushups
bw x 3 x 12

Conditioning
5 Rounds in 12 mins of
Pullups x 1, 2, 3, 4, 5
Plank Burpees x 2, 3, 4, 5, 6
Pushups x 3, 4, 5, 6, 7
Squat bw x 4, 5, 6, 7, 8
KB Snatch 8kg x 5, 6, 7, 8, 9

671

02/03/21

Wave 3/Week 11/Day 1 - Light Deadlift Focus

Endurance
Axle Deadlifts EMOM
100 x 2
100 x 4
100 x 6
100 x 8

Strongman 10 rounds EMOM
Zercher Squats
50 x 3 x 3
70 x 7 x 3
KB RDL
between

Assistance Finisher 5 rounds in 10 mins
Bentover Row
50 x 30 secs
Toes to Bar
8 reps

Conditioning
Plate Pinch Farmer Walks for 10 mins
2.5 + 1.25 + 5
Broad Jumps each drop

Hot tub is helping recovery a lot very useful to have, also dieting hard again down 1.5kg in 5 days going to maintain this for a month

672

04/03/21

Wave 3/Week 11/Day 2 - Testing Overhead Focus

Strength
Push Press
80 x 2
92.5 x 1 PR
100 x 2 PR very happy with 2 plates overhead,
102.5 x 0 got to above eyes
60 x 6 strict after

Between sets
Pullups on swissbar
bw x 3, 3, 5, 5, 4, 3

Strongman Assistance
DB Clean and Press 3 rounds of
30 x 1 each side
25 x 2
15 x 3
9 x 4
7 x 5
Burpees between each
x 1
x 2
x 3
x 4
x 5

Conditioning 2 Rounds of
8 Deadlifts
8 Bent Over Rows
8 Power Cleans
8 Front Squats
8 Push-Presses
8 Back Squats
8 Good Mornings
Run 200 Meters

3 Likes
673

Every time I look at your log, youā€™re blowing up another PR. 2 plate push press is awesome man! Congrats

1 Like
674

Thank you, been putting all of my effort into training at the moment and losing weight which is going well

2 Likes
675

05/03/21

Wave 3/Week 11/Day 3 - Heavy Squat Focus

Strength
Squat
170 x 1
160 x 3 PR
150 x 3 also think this wouldā€™ve been a pr before, max change made everything a lot harder
140 x 3
Ab wheel
3 x 10 on knees
Bear Walk
3 x 50 feet
Bench Jumps
3 x 3

Assistance Finisher minimal rest just swapping plates
SSB Squat
60 x 5
70 x 5
80 x 5
90 x 5
95 x 5
85 x 5
75 x 5
65 x 5

Conditioning all with 9kg DBs
Man Makers x 5, 4, 3, 4, 5
Turkish Get Ups x 5, 4, 3, 4, 5
Stepping Lunges x 5, 4, 3, 4, 5

3 Likes
676

Wave 3/Week 11/Day 4 - Medium Bench Focus

Had a very bad session so called it early, variety of excuses but got the main work done and cut it short.

Strength
Bench
115 x 1
105 x 5
100 x 5
95 x 3
Pendlay Rows
100 x 8
90 x 10
80 x 12
Russian Twists
10kg x 3 x 30
Burpee Pullups
3 x 5

did 1 set of assistance things and hit 6 chin ups which is as rep PR I think but called it there

2 Likes
677

10/03/21

Wave 3/Week 12/ Day 1 - Test Deadlift Focus

Storm and raining through the entire session, good fun

Deadlift
160 x 1
180 x 1
200 x 1 PR this moved very quickly couldā€™ve done a double with it
205 x 0 just underneath knees
120 x 15 widowmaker, probably a PR as well

Assistance Finisher
Dimel Deadlifts
80 x 15, 12, 10
Pullups 5 doubles
Chins 3 triples
Wide Grip Pullups 3 doubles
Plank 3 x 60 secs

Conditioning
Bentover Row
65 x 3 x 12
HLR
3 x 12
Back Raise
3 x 12
Row
500m
500m
5 mins

4 Likes
678

11/03/21

Wave 3/Week 12/Day 2 - Heavy Overhead Focus

PushPress
95 x 1
90 x 2
85 x 3 PR triple
80 x 4
Meadows Row
40 x 3 x 7
Hanging Oblique Leg Raises
3 x 6 each side

Assistance Finisher
Pushups on swiss bar
3 x 15
Repping Waiters Walk
15kg x 3 x 15
Plank
3 x 30 secs

Conditioning
20 individual rounds of Tabata across these
Boxing Medium Bag
Skipping
Battle Ropes

Felt pretty exhausted today after deadlift max yesterday so am saving the deck of cards conditioning for deload in 1 week

4 Likes
679

15/03/21

Wave 3/Week 12/Day 3 - Medium Squat Focus

Was training with my mum so used SSB, heaviest Iā€™ve gone on it yet

SSB Squat
140 x 2
160 x 1
150 x 2
140 x 3
130 x 4

DB Curtis Pā€™s
9kgs x 5 x 3
DB Step Ups
9kg x 5 x 3
Back Raise
3 x 10

Assistance Finisher
8 mins of Sandbag walking lunges, each break do 7 burpees

Conditioning
Sled Drags around power belt carrying 20kg sandbag on shoulder whole time
12 mins of Tabata

680

17/03/21

Wave 3/Week 12/Day 4 - Light Bench Focus

Meadows Row
30 x 10
40 x 3 x 10
Bench
105 x 1
100 x 8
95 x 6
85 x 10
Turkish Getups
some between

DB Floor Press
25 x 2 x 20
DB Row
25 x 2 x 20

Dips
5 x 5
Chins
3 x 6 reps
NG Press
40 x 10
30 x 10, 10

Conditioning
Ran 1 mile in 15 mins

681

19/03/21

Done with Brian Alsruheā€™s Horseman program after 3 months, lost 15kg during it and PRā€™d on every lift and conditioning has improved tons as well which Iā€™m very happy with.
Just looking back through my log went from :

  • Squat 127 x 5 ā†’ 180 x 1
  • Chins doing doubles mostly throughout ā†’ easy sets of 6
  • Deadlift 190 max to ā†’ 200 fairly easily
  • Press 82 max ā†’ Push Press 100 x 2
  • Bench 102 x 8 ā†’ 125 max
  • Rows 100 x 5 ā†’ 115 x 3

Did an ā€œeasyā€ conditioning workout today since am taking a deload
Spent 40 mins levelling lawn then:
Deck of cards
HEARTS - Burpees
SPADES - Inverted Rows
DIAMONDS - Jumping Squat Lateral Jumps
CLUBS - Pike Push-Ups

27 cards in 12 mins

3 Likes