23/01/23
Wave 1/Week 3/Day 4
STRENGTH GIANT SET - Bench Press Focus (Power)
Pendlay
75 x 8
85 x 8
95 x 8
Pin Bench off chest
60 x 15
75 x 10
90 x 8
Flutter Kicks
3 x 60 secs
Jump Rope
3 x 30 sec
Technique Giant Set
Chins
5 x 5
Press
60kg x 5 x 5
Assistance Finisher
Bench no rest
50 x 5
60 x 5
70 x 5
80 x 5
75 x 5
70 x 5
60 x 20
25/01/22
Wave 1/Week 3/Day 3
STRENGTH GIANT SET - Deadlift Focus (Hypertrophy)
Vertical Jumps
3 x 5
Deficit Deadlifts beltless no chalk
100 x 12
120 x 9
140 x 7 only set reverse grip
Side Plank
3 x 30 secs each side
Farmers Walks
3 x 100 feet with 25kg DB
Sled Push
40kg x 3 x 50 feet
Technique Giant Set
Burpee Pullups
5 x 4
Highbar Squats beltless
100 x 4 x 8
Mindset Finisher
Trap Bar Deadlift
110 x 15 in 1 min 30
1 min rest
110 x 12 in 1 min
30 sec rest
110 x 8 in 30 secs
End of wave 1
27/01/22
Wave 2/Week 4/Day 2
STRENGTH GIANT SET - Overhead Focus (Power)
Pullups Weighted
5kg x 8, 8, 6
Push Press
62.5 x 10
72.5 x 8
82.5 x 7 PR
Overhead Side Bends
3 x 4 each side
Skipping
3 x 30 secs
TECHNIQUE GIANT SET
DB Row
40 x 8
42 x 3 x 8
Bench paused
82.5 x 4 x 8
Overhead Side Bends
4 x 4 each side
Assistance 2 rounds of max reps on
DB Press
Lat Raises
Spider Curl
Face Pull
CG DB Bench
Conditioning
Bear Walk
x 100, 75, 50, 25 feet
CG Pushups
x 13, 11, 8, 6
29/01/22
Wave 2/Week 4/Day 1
STRENGTH GIANT SET - Squat Focus (Hypertrophy)
Front Squat
80 x 9
95 x 7
110 x 5 PR nice
KB Jumps
3 x 10
Side Plank
3 x 30 secs each side
Burpee Pullups
4 x 5 reps
Technique Giant Set top of every min for 10 mins, no belt no chalk
Deadlift
132.5 x 3
Plank
rest of minute
Assistance Finisher
Tempo Squats
60kg x 5, 4, 3, 2, 3, 4, 5,
Step Ups with calf raise
x 5, 4, 3, 2, 3, 4, 5,
Wallsit
pain x 7
Conditioning
went and walked my dog and found this beauty in a hedge so rolled it home, going to clean and weigh it properly tomorrow
31/01/22
Wave 2/Week 4/Day 4
STRENGTH GIANT SET - Bench Focus (Hypertrophy)
Bentover Row
75 x 10
85 x 8
95 x 8
CG Bench
82 x 9
95 x 7
107 x 5 PR
Battle Ropes
3 x 20 secs
Windscreen Wipers
3 x 8
TECHNIQUE GIANT SET top of every minute for 10 mins
Press
60 x 3
Dragon Flags
x 3
Assistance Finisher
Pendlay Rows
70 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Floor Press
70 x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
CONDITIONING
Burpees
5 x 5
Bench
bar x 5 x 20
01/02/22
Wave 2/Week 4/Day 3
STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance)
Rack Deadlift
115 x 12
135 x 9
155 x 8
HLR
3 x 10
Keg Carry
3 x 100 feet
Stone to Shoulder
40kg x 3 x 3
TECHNIQUE GIANT SET
High Bar Squats beltless
115 x 5 x 5
HLR
5 x 10
Conditioning
Tractor Tire Flips
x 24 rounds of Tabata/ 12 mins
and pushups on tire
averaged between 2-3 flips and equal amount of pushups in each work window, will try get up to 3 flips but I have to keep swapping around the tire since I donāt have enough room, very hard work though bad doms today
Did some extra conditioning of
Pullups x 1, 2, 3
Burpees x 2, 3, 4
Pushups x 3, 4, 5
Jump Squats x 4, 5, 6
KB Snatch x 5, 6, 7
03/02/22
Wave 2/Week 5/Day 2
STRENGTH GIANT SET - Overhead Focus (Hypertrophy)
Pullups widegrip
bw x 10, 8, 8,8
Z Press
55 x 12
65 x 8
75 x 2
70 x 4
Plate Halo
10kg x 3 x 6 each side
Band Rotates
3 x 5 each side
TECHNIQUE GIANT SET
Bench paused
95 x 5 x 5
Inverted Rows
5 x 10
Plate Halos
20kg x 5 x 5
Assistance Finisher
Press 4 rounds with 35, 35, 30, 25
Complete 10 Reps, on you last one, hold the reps above head for :30 Seconds
Complete 8 Reps, on you last one, hold the reps above head for :20 Seconds
Complete 6 Reps, on you last one, hold the reps above head for :10 Seconds
Conditioing
Pushups x 1, 2, 3, 4, 5, 6, 7, 8
happy with the z press work today, been working off a way too high number for the % but its been resulting in some good reps. Also I would love to see someone attempt that assistance finisher with 55% of their strict press max since I am barely able to complete it at only 35kg
05/02/22
Wave 2/Week 5/Day 1
STRENGTH GIANT SET - Squat Focus (Speed & Endurance)
Vertical Jumps
3 x 4
Pause Squat
100 x 10
120 x 8
140 x 4
Sit Ups
3 x 15
KB Swing
3 x 12
TECHNIQUE GIANT SET
Deadlift Rows
140 x 5
145 x 5
145 x 5
140 x 5
Deadlift
140 x 3
145 x 3
145 x 3
140 x 3
Sit Ups
4 x 15
Assistance
Front Squat
40 x 3 x 8
BSS
3 x 8 each side
07/02/22
Wave 2/Week 5/Day 4
STRENGTH GIANT SET - Bench Focus (Speed & Endurance)
Meadows Row
50 x 12
55 x 10
60 x 8
Floor Press
80 x 10
92 x 8
105 x 6
Ab Twists
3 x 6 each side
Battle Ropes
3 x 30 secs
TECHNIQUE GIANT SET
Seal Row
25 x 4 x 8
Press strict
60 x 8
60 x 8
62.5 x 8
60 x 8
Ab Twists
4 x 6 each side
Assistance 2 rounds
DB Bench
Band Extension
CONDITIONING - At the Top of Every Minute for 10 Minutes
DB Clean and Press
25 x 2 each side
Flutter Kicks
rest of minute
knackered today but very happy with 60 on press for 4 x 8
08/02/22
Wave 2/Week 5/Day 3
STRENGTH GIANT SET - Deadlift Focus (Power)
KB Snatch
3 x 8
Paused Deadlift below knee
140 x 9
165 x 6
187.5 x 5 huge PR best set before this was 180 for 4 with no pause, very good progress
Ab Wheel
3 x 8
Sled Push
40kg x 3 x 50 feet
TECHNIQUE GIANT SET
Highbar Squat
100 x 3
105 x 3
110 x 3
115 x 3
120 x 3
125 x 3
120 x 3
115 x 3
110 x 3
105 x 3
Deadbugs
10 x 10
MINDSET FINISHER
Trapbar Deadlift every minute
110 x 2
110 x 4
110 x 6
110 x 8
110 x 10
Conditioning
Tire Flips
triple x 24 rounds of tabata/ 12 mins
Pushups
x 3 each round
happy to get to get the triples on every tire flip tabata improvement on last week, also the deadlift set is huge, think its my 6th heaviest set ever on deadlifts and getting it for 5 is great, squat improving as well swapping back to twice a week
Congrats, man! Thatās a big jump and an awesome PR.
11/02/21
have a cold today feel pretty rough just got main work and assistance done
Wave 2/Week 6/Day 2
STRENGTH GIANT SET - Overhead Focus (Speed & Endurance)
Chins
3 x 12
Pin Press from eye level bit higher than last week,
65 x 9
75 x 7
85 x 3 PR this height on the pin is just below my sticking point so is very hard, barely any momentum on the lift before it gets to the most challenging point
L Sit
3 x 20 secs
Med Ball Slams
3 x 10
TECHNIQUE GIANT SET top of every minute for 10 mins
Bench
80 x 3
DB Row
35 x 5 each side
Assistance 4 rounds 30 sec work each, 30 sec rest at the end
Plate Front Hold
Crucifix Hold
DB Spider Curl
DB Extension
12/02/21
went off program yesterday since I went to a commercial gym with my mate, just did chest and triceps was fun
Incline Bench
60 x 12
80 x 8
90 x 3
100 x 2 PR incline at a gym is way nicer than in a power rack
DB Bench
36 x 12
44 x 8 this was fun had a load of people watching me since the dumbbells were stupidly sized, probably couldāve done the 50s but did upper and bench the day before
did some triceps as well on a cable
14/02/22
Wave 2/ Week 6/ Day 1
Strength Giant Set - Squat Focus/ Power
Band Good Morning
3 x 8
Box Squat
100 x 12
117 x 9
135 x 8
Sit ups
3 x 25
Technique Giant Set started raining heavily so good grip training here
Leg Curl
5 x 5
Deadlift
165 x 5 x 5
HLR
5 x 10
Assistance
Front Squat
60 x 3 x 8
DB Step Up
25 x 3 x 8
Wide Grip Pullups
12 x 3
Saved conditioning for later since it was Valentineās
16/02/22
Wave 2/ Week 6/ Day 4
Strength Giant Set - Bench Focus (Power)
Pendlay Rows
80 x 8
90 x 8
100 x 8
Pin Bench off chest basically, dead stop each rep
75 x 12
85 x 9
95 x 8
Flutter Kicks
3 x 60 seconds
Skipping
3 x 30 secs
Technique Giant Set
Chins weighted on vest
10kg x 5 x 5
Press
62.5 x 5 x 5 nice moved well
Band Twisty Things
5 x 6
Assistance minimal rest to just change weights, no pause
Bench
62 x 5
80 x 5
90 x 5
95 x 5
87 x 5
80 x 5
77 x 5
75 x 5
Did some 25kg curls and 100 band face pulls, been dealing with a cough so didnāt want to attempt the deck of cards in the cold, will save it
18/02/22
In Ireland for my cousins wedding so trained my sister today in a nice gym, moved a few things around so I wouldnāt be sweating and getting in peoples way but got all the work done
Wave 2/ Week 6/ Day 3
Strength Giant Set - Deadlift Focus (Hypertrophy)
Deficit Deadlifts on 2 plates, beltless as well
135 x 10
155 x 6
175 x 3 nice beltless on a deficit as well
Side Planks
3 x 30 secs each side
Did some vert jumps throughout
Technique Giant Set
Squat beltless highbar
100 x 8
110 x 3 x 8, didnāt feel nice in running shoes at all, had to face away from the mirror and stare at a bottle on the floor no clue how people squat into a mirror
Band Twisty Things
4 x 6 each side
Assistance
Sled Pushes
40 x 150 feet
60 x 2 x 150 feet
Farmers Walks
30 x 150 feet
40 x 2 x 150 feet
Extra Stuff Giant Set
Dragon Flags
5 x 5
Trap Bar Deadlift
120 x 2, 4, 6
Pullups
4 x 6
End of Wave 2, loving this program making a lot of progress on everything, will take a few days off and reset my caffeine tolerance a bit and let my cough get better as well since that is preventing me from speeding through all the work. Need to do the deck of cards as well at some point in the deload wonāt be longer than 5 days off though, also need to be more diligent with logging which should be easier as I am not living alone when I get back to England
27/02/22
9 days off training was at the wedding and had quite a bad cough that didnāt want to clear up at all still coughing a bit today but am not feeling too fatigued, not 100% just yet but got the main work done.
Wave 3/Week 7/Day 2
STRENGTH GIANT SET - Overhead Focus (Power)
Pullups
bw x 8
10kg x 3 x 6
Push Press
65 x 9
75 x 7
85 x 4
Overhead Side Bends
3 x 4 each side
Skipping
3 x 30 secs
Technique Giant Set 4 rounds of
Bentover Rows
92 x 8
Bench
90 x 8
Overhead Side Bends
4 x 4 each side
Assistance Giant Set
DB Press 25 x 2 x 20
Lat Raises 9 x 2 x 14
DB NG Bench 25 x 2 x 25
DB Hammer Curl 25 x 2 x 5
DB Zottman Curl 9 x 2 x 12
Face Pull band x 2 x 25
28/02/22
Wave 3/Week 7/Day 1
STRENGTH GIANT SET - Squat Focus (Hypertrophy)
Front Squats
80 x 8
100 x 6
120 x 3 PR nice
Squat Jumps
3 x 10
Plank
3 x 30 secs
Chins
5 x 5
TECHNIQUE GIANT SET - At the top of every minute for 10 minutes
Deadlift
145 x 3
Assistance Finisher
Tempo Paused Squats
80 x 5, 4, 3, 2, 3, 4, 5
DB Step Ups
25 x 7 x 5 each side
Wall Sit
7 x 30 secs
Plank
7 x 30 secs
long session today still coughing a bit when I breathe too quickly etc happened after the deads so took a while, also slept funny on my shoulder underneath my pillow and my right front delt area is aching today after bench work yesterday. Good pr on front squats though
