18/12/21
Wave 3/Week 9/Day 3
STRENGTH - Squat Focus (Hypertrophy)
Squat
120 x 6
135 x 4
155 x 2
Side Plank
3 x 30 secs each side
Assistance
Front Squats
60 x 5
70 x 5
80 x 5
90 x 5
DB Step Up
25 x 4 x 8
HLR
4 x 10
been walking my dog every day and also the coldness outside isn’t doing any favours to my lowerbody lifts, still some good weight at least
End of wave 3 with that last squat session, I have a deload week with a lot of conditioning stuff sprinkled in which will be fun then have to re-test the maxes.
21/12/21
deload week - day 1
top of every minute for 15 mins, with some warmups
Axle Press
40 x 12 x 3
Chins
15 triples
Pushups
5 x 20
23/12/21
Deload day 2
Deadlift
Every minute on the minute for 12 mins
100 x 3
24/12/21
Deload day 3, was in in an actual gym since I was visiting family for Christmas
Bench
90 x 5, 5, 7
DB Row
40 x 3 x 10
CG Bench
70 x 3 x 8
Bentover Row
60 x 8
80 x 8
90 x 8
Did some arms and rear delts since had cables for first time in years. Good session
28/12/21
Overhead Test
Axle Clean and Press
70 x 2
90 x 1
100 x 3 PR nice, first part of the log title completed
Circus DB
35 x 2
45 x 1
50 x 1 PR
52 x 1 PR as well, failed left arm
55 x 0 missed barely before lockout, honestly think I can get this weight plus a little more if I practise my technique more especially the getting underneath the weight for lockout
Chins
5 x 8
Pullups
3 x 5
One Arm Chins
3 singles on each arm
Did some band stuff for arms and delts and rear delts as well and called it
vid
31/12/21
Deadlift Test
Deadlift
180 x 1
195 x 1
210 x 1 PR
220 x 1 PR 5 plates as well technically, 2nd part of the log title done
175 x 3
160 x 3
145 x 3
HLR
5 x 8
https://www.instagram.com/p/CYJ_AWkJC9k/
video, moved pretty decent
02/01/21
Bench Test
100 x 1
110 x 1
120 x 1 moved around on the bench not ideal
127.5 x 1 PR took the conservate 2.5 kg PR, not the best but for a strongman program I’ll take it
Did 5 x 5 on chins/ pullups and 3 x 20 on DB bench
03/01/21
Squat Test
100 x 2
120 x 1
140 x 1
160 x 1 moved insanely well
180 x 0, would’ve matched an old PR, everything was great - walkout, brace, descent and form out the hole just missing the strength to get it up
went for a max on chain yoke to get something out of today
Chain Yoke
90 x 50 feet
110 x 50 feet
130 x 50 feet PR
150 x 50 feet PR
honestly happy with the squat fail everything was good except actually squatting it up, yoke progress is great as well started 12 weeks ago with doing 70kg
New program time, might change log title most likely not.
Max changes,
Squat 170 → same
Bench 125 → 127.5
Deadlift 203 → 220
Axle 90 → 100 x 3
Yoke 100 → 150
SSB 150 → 152 x 2
Circus DB 40 → 52
Bodyweight 92 → 99
Decent progress, had a lot of fun with the strongman stuff and definitely want to keep some of the movements in for conditioning options. Goals for next 3 months are to build mass and lose some weight get down to around 85-90kgs
05/01/21
Wave 1/Week 1/Day 2
STRENGTH GIANT SET - Overhead Focus (Power)
Pullups
bw x 8, 6, 6
Push Press training max of 100kg
55 x 12
65 x 9
75 x 8 PR pretty sure, tough set
Overhead Side Bends
8kg kb x 3 x 4 each side
Skipping
3 x forgot how to skip
TECHNIQUE GIANT SET - 4 Rounds
Bentover Row
77.5 x 4 x 8
Bench
76.5 x 4 x 8
Overhead Side Bends
8kg kb x 4 x 4 each side
Assistance 2 rounds, 30 sec work with 25kg db
DB Shoulder Press
Lat Raise
Face Pull
DB Bench
07/08/21
Wave 1/Week 1/Day 1
STRENGTH GIANT SET - Squat Focus (Hypertrophy)
Front Squats
60 x 10
75 x 10
90 x 8
Squat Jump
3 x 10 with kb
Plank
3 x 30 sec
Burpee Pullups
3 x 5
Technique Giant Set top of every minute for 10 mins
Deadlift no belt or chalk all double overhand
120 x 3
RKC Plank
Rest of minute
Assistance
Paused Tempo High Bar Squats
50 x 5, 4, 3, 2, 3, 4, 5
DB Step Ups
25kg x 5, 4, 3, 2, 3, 4, 5
Wall Sits
30 sec x 7
08/01/21
Wave 1/Week 1/Day 4
had 30 mins the whole day where it wasn’t raining so had to rush
STRENGTH GIANT SET - Bench Focus (Hypertrophy)
CG Bench
75 x 10
85 x 8
95 x 8
Bent Over Row
77 x 10
87 x 8
97 x 8
Band Twisty Things
3 x 6 each side
Battle Ropes
3 x 20 secs
Technique Giant Set top of every minute for 10 mins
Press
50 x 5 x 3
55 x 5 x 3
Band Twisty Things
x 6 each side
11/01/21
had an awful neckache after last session so had a few days off, trained with a girl today bit strange
Wave 1/Week 1/Day 3
STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance)
Rack Pulls
100 x 15
120 x 10
140 x 8
Dragon Flags
3 x 10
Keg Carry
3 x 100 feet
Highbar Squats
110 x 4 x 5
Watch out for Cooties!
13/01/21
Wave 1/Week 2/Day 2
STRENGTH GIANT SET - Overhead Focus (Hypertrophy)
Wide Grip Pullups
x 10, 9, 8
Z Press
40 x 15
50 x 10
60 x 11 PR nice
Plate Halo
10 x 3 x 6 each side
Turkish Get Ups
8kg kb x 3 x 5
TECHNIQUE GIANT SET
Bench paused each one
90 x 5 x 5
Inverted Rows
5 x 10
Assistance Finisher
Press
35 x 10, 8, 6 with 30, 20, 10 sec holds after each one
35 x 10, 8, 6 with 30, 20, 10 sec holds after each one
30 x 10, 8, 6 with 30, 20, 10 sec holds after each one
15/01/21
Wave 1/Week 2/Day 1
STRENGTH GIANT SET - Squat Focus (Speed & Endurance)
Box Jumps
3 x 4
Pause Squat
90 x 12
110 x 9
130 x 5
Situps
3 x 15
TECHNIQUE GIANT SET 4 rouds
Deadlift Rows
130 x 2 x 5
120 x 2 x 5
Deadlift
130 x 2 x 3
120 x 2 x 3
Situps
3 x 12
Front Squats
40 x 20
went for a run with the dog
17/01/21
Wave 1/Week 2/Day 4
STRENGTH GIANT SET - Bench Focus (Speed & Endurance)
Meadows Row
40 x 12
50 x 10
60 x 8
Floor Press
80 x 12
90 x 9
100 x 8
Battle Ropes
3 x 30 secs
Technique Giant Set 4 rounds
Chest Supported Rows
25kg db x 8
Press
50 x 8
Assistance 2 rounds
NG DB Press
Tricep Extension
Curl
Band Pushdown
Conditioning 10 mins top of every minute
DB Clean and Press
25kg x 2 each side
Flutter Kicks
rest of minute
training every other day is working well for recovery, might try double a few days up if I can
18/01/21
Wave 1/Week 2/Day 3
STRENGTH GIANT SET - Deadlift Focus (Power)
KB Swings
3 x 10
Paused Deadlift paused off floor
120 x 10
140 x 8
160 x 6
Ab Wheel on knees
3 x 10
Sled Push
40kg x 3 x 50 feet
TECHNIQUE GIANT SET top of every minute for 10 mins, very hard
Highbar Squat beltless
100kg x 3
Deadbugs
x 8
Mindset Finisher top of every minute for as long as possible
Trap Bar Deadlift
90 x 2
90 x 4
90 x 6
90 x 8
90 x 10
90 x 12
Conditioning 5 mins
Pullups x 1, 2, 3, 4, 5
Burpees x 2, 3, 4, 5, 6
Pushups x 3, 4, 5, 6, 7
Mountain Climbers x 4, 6, 8, 10, 12
found out I can do a full kneeling ab wheel, might try progressing them a bit since it is a good fat person test
20/01/21
Wave 1/Week 3/Day 2
STRENGTH GIANT SET - Overhead Focus (Speed & Endurance)
Chins
x 9, 10, 9
Pin Press from sort lips
60 x 10
70 x 8 PR
80 x 4 PR pretty happy with this since I haven’t strict pressed this amount for ages
Hanging L Sit Holds
3 x 30 secs
Med Ball Slams
3 x 10
TECHNIQUE GIANT SET top of every minute for 10 mins
Bench
70 x 3
DB Row
30 x 3 x 5
32 x 7 x 5
ASSISTANCE FINISHER 5 rounds
Plate Front Hold x 30 secs
Overhead Hold x 30 secs
Side Raise Hold x 30 secs
30 sec rest
Conditioning
10 mins on rowing machine since have bad leg doms still, also developed a cough the other day from talking for ages and the cold outside for hard conditioning makes it pretty irritable