Wave 3/Week 7/Day 4 STRENGTH GIANT SET - Bench Focus (Hypertrophy) Bentover Rows strict
90 x 10
105 x 8
112 x 5 CG Bench
80 x 8
95 x 6
110 x 6 PR very nice this is 3 more reps than my most with this weight normal grip, Band Twists
3 x 6 each side Battle Ropes
3 x 30 secs
TECHNIQUE GIANT SET 10 mins Press
60 x 3
65 x 7 x 3 nice progress on these as well
62.5 x 2 x 3 Band Twists
10 x 5 each side
Cheers, this program just makes the PRs sneak up on your with relative ease towards the end doesnāt really feel like I have to push too hard to get them
raining hard the entire session, swapped some exercises around to be more grip focused for a challenge
Wave 3/Week 7/Day 3 STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance) Rack Pulls below knee
130 x 10
155 x 8
180 x 6 used chalk for just this set moved very easily HLR
3 x 8 Moving Fence Panels
3 x 100 feet Axle Dimel Deadlift
30 x 15
50 x 15
70 x 15
TECHNIQUE GIANT SET Squat still trying to find something that feels nice for squats, these were sort of lower bar resting on rear delts felt pretty good, using belt again as well
120 x 5
130 x 5
135 x 5
140 x 5
130 x 5 Dragon Flags
5 x 8
Assistance Finisher 5 rounds of Axle RDL
50 x 8 Axle Row
50 x 8 Nordic Hamstring Curl
x 8
Wave 3/Week 8/Day 2 STRENGTH GIANT SET - Overhead Focus (Hypertrophy) Wide Grip Pullups
4 x 8 Z Press
55 x 10
65 x 8
75 x 3 Plate Halos
10 x 3 x 6 each side Turkish Get Ups
3 x 4
TECHNIQUE GIANT SET Bench Press
102.5 x 5 x 5 nice happy with this Fatman Pullups
6 x 10 Plate Halos
10 x 5 x 6 each side
Assistance Finisher Press 4 rounds
40 x 10 with 30 sec hold, x 8 with 20 sec hold, x 6 with 10 sec hold
40 x 10 with 30 sec hold, x 8 with 20 sec hold, x 6 with 10 sec hold
37.5 x 10 with 30 sec hold, x 8 with 20 sec hold, x 6 with 10 sec hold
35 x 10 with 30 sec hold, x 8 with 20 sec hold, x 6 with 10 sec hold
Conditioning Pushups 1 breath between
x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Wave 3/Week 8/Day 1 STRENGTH GIANT SET - Squat Focus (Speed & Endurance) Box Jumps
3 x 4 Pause Squats
117.5 x 9
135 x 5
152 x 3 PR Sit Ups
3 x 10 KB Swings
12 x 3 x 10
TECHNIQUE GIANT SET Deadlift Row
152 x 5, 3, 2
140 x 2, 3, 5 Comp Deadlift
152 x 4 x 3 reps HLR
4 x 8
ASSISTANCE FINISHER - 3 Rounds Front Squats
45 x 20, pulse reps paused a few to get these done Walking Lunges
8kg x 20 BSS
25kg x 10
went to Sweden with my mate and got on the piss Friday, Saturday on Sunday so not ideal for the old training schedule. Maxed out Thursday evening for fun
Bench
130 x 1 PR went for a double but my mate lifted the bar back to the rack after the first and I cramped my lat, fairly comfortable rep on the first
Push Press
95 x 5 PR tough set but happy with this as well, my mate who did a 150 bench couldnāt get 2 with this weight, overhead and tricep strength is through the roof
back at it, still feel rough and coughing too much but got it done and a very nice PR
Wave 3/Week 8/Day 3 STRENGTH GIANT SET - Deadlift Focus (Power) Paused Deadlift
140 x 8
175 x 6 PR
200 x 3 PR Ab Wheel
3 x 8 Sled Push
40 x 3 x 50 feet KB Snatch
3 x 8
Technique Giant Set Squats
100 x 3
110 x 3
120 x 8 x 3 lovely HLR
10 x 5
cramped my mid back again after the deadlift top set so did some hamstring curls and bss and stretches, felt fine during squats though just need to be careful.
Pretty happy with the paused deadlifts in September last year I was barely able to do a double with 200kg and now can rep it paused
Wave 3/Week 9/Day 2 STRENGTH GIANT SET - Overhead Focus (Speed & Endurance) Chins
3 x 12 Pin Press at eyes
70 x 8
80 x 6
90 x 1 nice, not sure if a 90kg strict is anywhere near there but this is a good measure Med Ball Slams
3 x 8 L Sit
3 x 30 secs
Technique Giant Set Bench
85 x 10 x 3 DB Row
35 x 10 x 5 each side
Assistance 3 rounds of Plate Front Hold Plate Overhead Hold Plate Lateral Hold Plate Rear Delt Hold
Wave 3/Week 9/Day 4 STRENGTH GIANT SET - Bench Press Focus (Power) Pendlay Row
80 x 8
90 x 8
100 x 8 Pin Bench
80 x 10
92 x 8
105 x 5 Skipping
3 x 30 Flutter Kicks
3 x 30
TECHNIQUE GIANT SET Chins
10kg x 5 x 5 Press
65 x 5
67.5 x 5
70 x 2 x 5
72 x 5 Flutter Kicks
5 x 30
Assistance DB Bench
35 x 14
35 x 13 Band Pushdowns
2 x loads Band Rows
3 sets
happy with those strict press sets very good strength used to have those as a top set
Wave 3/Week 9/Day 3 STRENGTH GIANT SET - Deadlift Focus (Hypertrophy) Deficit Deadlift
142.5 x 9
165 x 7
187.5 x 4 PR new regular 4rm on a deficit lovely stuff Side Plank
3 x 30 Farmers Walk
25kg sandbag x 3 x 100 feet Vert Jumps
3 x 5
TECHNIQUE GIANT SET Squat
120 x 8
125 x 2 x 8
127.5 x 8 Burpee Pullups
4 x 5 Twisty Things
4 x 6
Mindset Finisher Trap Bar Deadlift
132.5 x
15 in 1min30, 1 min rest
12 in 1 min, 30 sec rest
8 in 30 sec
Wave 4/Week 10/Day 2 STRENGTH GIANT SET - Overhead Focus (Power) Pullups
10kg x 3 x 6 Push Press
70 x 8
80 x 6
105 x 2 PR missgroved a rep in the middle on the way down, 2nd popped up though Overhead Side Bends
3 x 4 each side Skipping
3 x 40
TECHNIQUE GIANT SET Bentover Row
90 x 4 x 8 Bench
97.5 x 4 x 8 pretty tough but got it all done Side Bends
4 x 4 each side
Assistance DB Press
25 x 2 x 12 Lu Raises
10 x 2 x 5 Lateral Raises
7 x 2 x 10 Face Pulls
2 x 12
Wave 4/Week 10/Day 1 STRENGTH GIANT SET - Squat Focus (Hypertrophy) Front Squat
100 x 7
120 x 4 PR by 1 rep
140 x 2 PR wasnāt pretty and would give an oly lifter a seizure probably but long term goal of mine to front squat 3 plates finally completed and for reps as well, still hate them though Med Ball Jumps
2 x 10 Plank
3 x 40 secs
TECHNIQUE GIANT SET Deadlift
155 x 10 x 3 Plank
10 x 20 secs
got really tired during the deadlifts as I woke up at 6am and had a morning swim in the sea at that time and slept afterwards, still a good session and got the main work done
Wave 4/Week 10/Day 4 STRENGTH GIANT SET - Bench Focus (Hypertrophy) Bentover Row
90 x 10
102.5 x 8
115 x 5 possibly a pr no clue itās a row CG Bench
100 x 7
112.5 x 4 PR
125 x 1 PR 5kg below regular grip max from a few weeks ago Band Twisty Things
3 x 6 Battle Ropes
3 x 20 secs
TECHNIQUE GIANT SET - EMOM 10 mins Press
65 x 8 x 3
62.5 x 2 x 3 Weird Band Twisty Things
10 x 6
Changed assistance Giant Set Pendlay Rows
80 x 10
82.5 x 10
85 x 10 Lat Raises
5kg x 3 x 20 Band Face Pulls
3 x 15
Left shoulder is sore, not rotator cuff Iām pretty sure just anterior side from a whole load of things in the week like sleeping on it and training hard etc, going to go easy on amount of bench work apart from main sets but overhead still feels fine
snowed this morning but most of it cleared by when I trained, freezing cold and very bad wind the entire time though
Wave 4/Week 10/Day 3 STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance) Rack Deadlift
140 x 9
165 x 7
190 x 5 Dragon Flag
5 x 5 Keg Carry
100 feet x 3 Sandbag Over Shoulder
25kg x 3 x 3
Technique Giant Set Squat
140 x 5
145 x 5
150 x 5
155 x 2 clipped a plate on the 3rd rep, was pretty confident in this set HLR
5 x 5
Assistance Shrugs
100 x 15, 12, 12 DB RDL
25 x 3 x 10 KB Snatch
3 x 5 each side Wide Grip Deadhang Pullups
5 x 5
Wave 4/Week 11/Day 2 STRENGTH GIANT SET - Overhead Focus (Hypertrophy) Wide Grip Pull-Ups
2 x 10 Z Press
60 x 9
67 x 4 cut these earlier wasnāt feeling that good Plate Halos
3 x 6 each side Turkish Get Ups
3 x 5
TECHNIQUE GIANT SET Bench Press
110 x 5 x 5 very tough Fatman Pullups
6 x 10 Plate Halos
5 x 6 each side
Assistance Finisher Press 4 rounds
40 x 10 with 30 sec hold, x 8 with 20 sec hold, x 6 with 10 sec hold
40 x 10 with 30 sec hold, x 8 with 20 sec hold, x 6 with 10 sec hold
35 x 10 with 30 sec hold, x 8 with 20 sec hold, x 6 with 10 sec hold
32 x 10 with 30 sec hold, x 8 with 20 sec hold, x 6 with 10 sec hold
Chin Up Challenge CG Chins
bw x 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1
photo of arm from today, feeling moderately large and shoulder vein has reappeared after cleaning up my diet a few weeks ago, almost time to properly cut
Wave 4/Week 11/Day 1 STRENGTH GIANT SET - Squat Focus (Speed & Endurance) High Jumps
3 x 4 Paused Squat
120 x 8
140 x 6
160 x 3 PR felt and looked pretty fast, Decline Sit Ups
3 x 10 KB Swings
3 x 10
TECHNIQUE GIANT SET Deadlift Rows
140 x 3 x 5
145 x 5 Deadlift
165 x 4 x 3 Decline Sit Ups
4 x 10
elbow got really dodgy after last upper session, rested it and felt decent enough today, cut end stuff again as itās getting very heavy now
Wave 4/Week 11/Day 4 STRENGTH GIANT SET - Bench Focus (Speed & Endurance) Meadows Row
50 x 12
55 x 10
60 x 8 Floor Press
90 x 8
105 x 6
120 x 2 Band Twists
3 x 5 each side Battle Ropes
3 x 20 secs
TECHNIQUE GIANT SET DB Row
25 x 4 x 8 Press
60 x 8
65 x 3 x 8 Band Twists
4 x 5 each side
