09/04/22
Wave 4/Week 11/Day 3
STRENGTH GIANT SET - Deadlift Focus (Power)
Paused Deadlift
165 x 7
187 x 4
210 x 2 PR new pr double 10kg below my max and paused as well, lovely
KB Snatch
3 x 10
Ab Wheel
3 x 8
Sled Push
20kg x 3 x 100ft
Technique Giant Set
Squat
120 x 3
125 x 3
130 x 8 x 3
Deadbugs
10 x 10
walked dogs as afterwards, 1 week left of training before full maxing out again
12/04/22
Wave 4/Week 12/Day 2
STRENGTH GIANT SET - Overhead Focus (Speed & Endurance)
Chins
bw x 17 PR
bw x 12
bw x 8
Pin Press eye level
75 x 7
82.5 x 4
92.5 x 2 PR very tough but happy with this
Med Ball Slams
3 x 10
Technique Giant Set
Bench Press
90 x 10 x 3
DB Row
25 x 10 x 5 each side
Assistance
Lu Raises
5kg x 3 x 10
Band Pushdown
3 x 12
Rear Delt Band Pulls
3 x 12
good session today, ate a lot over weekend so a bit surprised on the chins
13/04/22
Wave 4/Week 12/Day 1
STRENGTH GIANT SET - Squat Focus (Power)
Band GM
3 x 8
Box Squat
120 x 9
137.5 x 7
155 x 4
Sit Ups
4 x 15
Deadlift
180 x 5
Assistance Giant Set 4 rounds of
Nordic Curl x 5
Wide Grip Pullups x 5
HLR x 10
Band Leg Curl x 8
BSS x 8
was supposed to do a 5x5 at 85% on deadlifts, wasnāt happening today too fatigued, 180 x 5 wouldāve been a PR if I kept doing reps just wanted to play it smart today
15/04/22
last upper day
Wave 4/Week 12/Day 4
STRENGTH GIANT SET - Bench Press Focus (Power)
Pendlay Row
85 x 8
95 x 8
105 x 8 PR
Pin Bench
85 x 9
97.5 x 7
110 x 4
Skipping
3 x 30 secs
Flutter Kicks
3 x 30
TECHNIQUE GIANT SET
Chins weighted
10 x 5
15 x 2 x 5
12.5 x 2 x 5
Press
75 x 5 x 5
Flutter Kicks
5 x 30 secs
Assistance Finisher
Bench Press
60 x 5
80 x 5
90 x 5
100 x 5
95 x 5
85 x 5
80 x 5
75 x 5
last upper pump day felt pretty wide, one more heavy deficit deadlift and squat day then maxing out and starting a proper cut. At 100kg atm up from 92kg last September when I started my bulk and strongman training. Still down from 147kg when I started training again just under 2 years ago in May 2020
Huge, manāabsolutely huge! Looking good.
19/04/22
MAX OUT WEEK/ Week 13/ Day 1
Deadlift
140 x 3
162.5 x 1
182.5 x 1
202.5 x 1
222.5 x 1 PR
233 x 1 PR failed the second rep at lockout past my knees, so close but will take it
Giant Set Accessory
RDL
100 x 5
80 x 8
60 x 10
HLR
3 x 10
Band Leg Curls
3 x 10 each leg
x 40 both legs together
Conditioning/ Forearm Work
25kg Sandbag each side x 10 giant sets as fast as possible
Sandbag Row
x 3
Sandbag Deadlift
x 3
Sandbag Farmer Walk
x 10 steps
Conditioning
Rowing
2000metres at 97 watts average
Strong stuff in here, im picking up some great ideas. Keep killing it 
21/04/22
MAX OUT WEEK/ Week 13/ Day 2
Press strict
60 x 3
70 x 2
80 x 1 easy
90 x 1 PR by 7.5kg very happy with this
91 x 0, stuck at eye level, glad I failed at least and not leaving something out
Pullups strict
bw x 5 x 3
weighted on weight vest
20kg x 1
30kg x 2 PR
35kg x 1 PR nice, did a 40 something chin before but not as strict and I find chins a lot easier and was lower bw
40kg x bit short
Accessory Giant Set
Pullups
bw x 5 x 3 explosive
Lat Raises
10kg x 3 x 10
Lu Raises
5kg x 3 x 10
did some band stuff and went for a sea swim with the dog
23/04/22
MAX OUT WEEK/ Week 13/ Day 3
Squat
100 x 2
120 x 1
140 x 1
160 x 1
180 x 1 matches pr but lovely depth moved like butter
190 x 1 PR if I added a kilo wouldnāt have gone up, very nice
100 x 8
Giant Set
Wide Grip Pullups
bw x 8, 6, 5
Ab Wheel
x 10, 8, 8
BSS
3 x 8
Conditioning 10 rounds,
Tractor Tire Flip
x 3
Sled Shoulder Drag
65kg x 2 x 20 foot each side
25/04/22
MAX OUT WEEK/ Week 13/ Day 4
Bench
100 x 2
120 x 1
132.5 x 1 PR
135 x 0 miss cued it
135 x 1 PR
Accessory Giant Set
Lu Raises
3 x 10
Lat Raises
3 x 10
Front Raises
3 x 10
did some boxing and called it early, knackered after maxing everything in 6 days
Quick write up on progress on the massbuilder program since the start of this year.
Max changes
Squat 170 ā 190 nice, technique change and lots and lots of rep practice has helped,
Bench 127.5 ā 135
Deadlift 220 ā 233
Press 82.5 ā 90 lovely
Bodyweight 99 ā 100
Actually a decent bit of recomp thought I gained more but checked the log and only 1kilo whilst not being strict and eating out a lot and main thought when eating is trying to get bigger.
Up next is time to actually lose some weight, strength level is good and amount of muscle is 100% there to look nice when I fully cut down. At least 10kg of fat needs to be gone ideally around 15kg. Emailed Brian Alsruhe and came up with the following:
PLAN
4Horseman Version 2
Conditioning/Priming
first always, not skipping a single conditioning set going to put my full effort into making these count and a good warmup as well to save on time, following as programmed exactly
Build
one of the 4 main lifts worked up to 80-95% single, 1rm prac, strictly either 10, 12 or 15 mins depending on %
Strength
3 giant sets, decreasing %, sticking to time cap, 90 sec rest max after Iāve swapped plates,
Assistance or Mindset or Widowmaker or Strongman or Assistance Finisher
exactly as programmed, so much variety here going to be fun
Training at least 4 days a week. Will be doing active recovery/ activity every rest day nothing extreme either sled work after lower days, boxing after upper days and rowing or swimming on other days depending on weather. Goal is to be breaking a sweat every single day of the week
Eating: sticking to porridge for breakfast, one small snack before training, biggish cooked postworkout meal + shake, then for dinner having biltong normally and if am still hungry will have another shake. Going to try having a cooked dinner ready more but biltong works really only 300 calories and 50 grams of protein.
Great progress, man! Congrats.
27/04/22
Start of 4HORSEMAN v2
Wave 1/Week 1/Day 1 - Heavy Deadlift Focus
Conditioning 10 min emom
Sandbag Farmer Walk
25kg each hand x 50 feet
Burpee Broad Jumps
x 3
Build
Deadlift 15 min cap, was done in 13 mins
140 x 3
160 x 1
180 x 1 double overhand
200 x 1 moved like 3 plates
Strength 15 min cap, 90 sec rest max
Slam Ball to Shoulder
40kg x 3 x 3
Deadlift
187.5 x 5
175 x 5
162.5 x 9
HLR
3 x 20 reps
Assistance Finisher 8 rounds emom
Zercher Squat 20 secs
40kg x 3 x 5
50kg x 5 x 5
Inverted Row
x 20 secs with pause
20 sec rest
currently just north of 100kgs, feeling wide and enjoying the new program
Damn dude, looking huge!
28/04/22
Wave 1/Week 1/Day 2 - Medium Overhead Focus
CONDITIONING - As Many Rounds As possible in 12 Minutes
Turkish Get Ups
2 reps x 8
Pullups
5 x 8
Pushups
10 x 7
Squat Jumps
15 x 7
Build 12 min cap, done in 8 mins
Press
75 x 1
Strength 18 min cap, 90 sec rest
Chins closegrip
10kg x 7, 8, 8
Press
67.5 x 7
62.5 x 9
57.5 x 12
RKC Plank
3 x 30 secs
Assistance Finisher
Standing Press
25kg db x 5, 30 sec hold
20kg plate x 2 x 10, 30 sec hold
10kg plate x 10, 30 sec hold
Shrug
25kg db x 10, 30 sec hold
20kg plate x 2 x 10, 30 sec hold
10kg plate x 10, 30 sec hold
lots of volume today in a short time period, doing bodyweight conditioning first saves so much time working up to a heavy single since everything is moving and flowing already
29/04/22
Recovery/ Cardio Day 1
10 mins as many rounds as possible
Sled Pull
45kg x 1 lap of lawn x 12
Sled Drag
45kg x 1 lap of lawn x 11
Heavy Bag
tabata x 8 mins
10 mins of stretching, despite doing mainly pressing yesterday my calves are unbelievably sore from the conditioning 7 sets of 15 squat jumps genuinely can barely walk down the stairs, might need another recovery day unless I can squat tomorrow somehow
30/04/22
Recovery/ Cardio Day 2
Calves were still in agony could barely make it up and down the stairs, went for a swim at 11pm at night to help
01/05/22
Wave 1/ Week 1/ Day 4 - Brutal or Test - Bench Focus
Conditioning 7 min emom
Hollow Rocks
x 30 secs
Burpees
x 20 secs
rest 10 secs
Build 12 min cap
Bench
up to 100kg in 11 mins
Strength 18 min cap, done in 16 mins
DB Row
45 x 8
50 x 8
55 x 8
Bench
107.5 x 3
115 x 2
122.5 x 3 PR nice
Dragon Flags
3 x 8
Widowmaker
Bench
50% x 22
Assistance Finisher
Tabata Plyo Pushups
8 rounds x 4 roughly
1 min rest
Tabata Deficit Pushups
8 rounds x 5 roughly
Did some rear delt stuff and called it
02/05/22
Wave 1/ Week 1/ Day 3 - Light Squat Focus didnāt feel that light at all
Conditioning
Keg Carry
55kg x 50 feet
quick 50 feet
x 10 in 7 mins 30 secs
Build 10 min cap
Squat
140kg in 8 mins, did 2 mins of hip stuff at the start
Strength 20 min cap, done in 19
Squat
132.5 x 10 PR
122.5 x 10
112.5 x 10
Medball Squat Jumps
3 x 10
Ab Wheel
3 x 10
Assistance Finisher 2 rounds
BW Squat x 20
Walking Lunges x 20
Jumping Squat x 20
Jumping Lunge x 10
stopped 4 rounds early, genuinely could barely jump 3 inches off the floor calves are still aching, good work today on the squats
03/05/22
Recovery/ Cardio Day 3
went up to London and walked around for ages and played football as well. Hurt my knee playing as centre back when someone slipped and fell on the outside of my right leg and is very sore and weak today so just rested it.
Was actually not as bad as I thought at football havenāt played since school but definitely more suited for rugby
