05/05/22
knee is still knackered so gave it a rest, owe some conditioning but was thrusters and didn’t want to overwork it, trained at midnight short session
Wave 1/ Week 2/ Day 2 - Light Overhead Focus
Build 8 min cap
Press
up to 70kg x 1
Strength 20 min cap
Weighted Pullup
20kg x 3
25kg x 3
20kg x 3
Z Press
62.5 x 10
57.5 x 12
52.5 x 13
Overhead Side Bends
3 x 5
Assistance Finisher
Press 3 rounds
32.5 x 6 tempo
20 sec overhead hold
32.5 x 10 fast pulse reps
06/05/22
Wave 1/Week 2/Day 1 - Medium Deadlift Focus
Priming/ Conditioning
5 mins on the rower to test knee out a bit, feels fine only a bit weak and painful when outwards,
then 4 rounds with 1 min rest between of
Dimel Deadlifts 60kg x 20 secs
Burpee Lateral Jumps 20 secs
Long Lever Plank x 20 secs, this was challenging but good
Build 12 min cap
Deadlift
up to 185 in 8 mins
Strength 18 min cap
Med Ball Slam
3 x 6
Deadlift
175 x 8 PR I think
162.5 x 8
150 x 10
Band Twisty Things
Strongman conditioning is being saved for another day didn’t fancy running around a bumpy garden on a dodgy knee today.
Filled in my deadlift holes as well, pretty sure I was on a slight deficit that grew overtime to about 3-4 cm before when I did 233kg max out. Pretty good way of progressing strength just gradually increasing rom every time you lift but now am back to roughly even possibly a slight advantage.
Had a week off as I was sick, coughing loads and aching all over but tried training as soon as possible and getting back on track.
14/05/22
Wave 1/Week 2/Day 4 - Heavy Bench Focus
Build
Bench
115 x 1
Strength
Pendlay Row
110 x 8 PR I think
100 x 8
90 x 8
Bench
107.5 x 4
100 x 7
called it early wasn’t feeling good
Slept about 12 hours yesterday so had a half decent session, still had to cut a lot short
16/05/22
Wave 1/Week 3/Day 1 - Light Deadlift Focus
Conditioning
Sandbag Farmer Carries top of every minute for 9 mins
25kg x 150, 100, 50, 150, 100, 50, 150, 100, 50 feet
Endurance
Double Paused Axle Deadlift
140 x 5 only 1 set
Strongman
Zercher Squat
40 x 4 x 20 secs
Assistance Finisher
Nordic Hamstring Curl
3 x 10
Sumo RDL
3 x 10
Band Leg Curl
3 x 10
17/05/22
Wave 1/Week 3/Day 2 - Brutal or Test Overhead Focus
PRIMING - 5 Rounds
Pushups
x 5
Prisoner Squats
x 5
Box Jumps
x 5
Jumping Jacks
x 20
Clapping Pushups
2 x 8
Build
Axle Push Press
up to 70 x 2 in 15 mins
Strength
Box Jumps high
3 x 3
Axle Push Press
80 x 3
90 x 2
100 x 2
Windshield Wipers
3 x 10
KB Snatch
3 x 6
Widowmaker
Press
50 x 18
Assistance Finisher
Wide Grip Pullups
x 8, 10, 8, 5
Barbell 1 arm Waiter Walk
20kg x 100 feet x 4
Still not feeling the best, on the verge of having a good session but keep getting exhausted halfway through the strength portion
18/05/22
Wave 1/Week 3/Day 3 - Heavy Squat Focus
Build
Squat
up to 162.5 x 1 paused, not sure why I paused it
felt a bit strange/ tight in my right hamstring so cut the rest of the squats early
ASSISTANCE FINISHER
BSS x 10 emom
x 4 each side
Front Foot Elevated Spit Squats x 10 emom
x 4 each side
Strength Giant Set extra stuff
Jump Squat
40kg med ball x 4 x 3
Band Twisty Things
3 x 6 each side
Long Lever Plank
3 x 30 secs
19/05/22
Recovery/ Cardio Day 3
2000m row, knackered still feeling ill
20/05/22
Wave1/ Week 3/ Day 4 - Medium Bench Focus
Build
Bench
up to 110 in 12 mins
Strength
DB Row
55 x 8
50 x 10
45 x 12
Bench
100 x 10 maybe a pr
92.5 x 9
85 x 10
Plank feet elevated on bench
3 x 45 secs
Plate Pinch Hold
2 x 5kgs for 3 as long as possible
Pay Your Rent
10 pushups for each piece of equipment out, regret using micro plates for the DB row math
Pushups
150 total
21/05/22
Recovery/ Cardio Day 4
tabata boxing, tabata battle ropes, played football with dog
22/05/22
Wave 1/Week 4/Day 1 - Brutal or Test Deadlift Focus
Priming
few rounds of broad jumps, vert jumps and band gms
Build 15 min cap
Deadlift
up to 162.5kg
Strength
KB Swings
3 x 8
Deadlift
185 x 3
200 x 2
210 x 2 PR went for a third should’ve had it but bar was too far forward and came back to me when I pulled it off the floor, then wasn’t in a good position to get past my knees
Band Pulldown
3 x 8
Band Crunch
3 x 12
Widowmaker
Deadlift
115 x 15 neighbour started shouting over the fence after this set was quite funny, need to use mats again as am in a deficit again from my deadlift hole getting deeper even after relevelling
Assistance Finisher 12 mins as many rounds as possible
Bentover Row
97.5 x 4 x 8
SLDL
97.5 x 3 x 8
Shrugs
97.5 x 3 x 8
cut is going well down a notch comfortably on my belt, more vascular and minus 3kg in 26 days of new program
Lots of great stuff to read in this post. Nice work!
23/05/22
Recovery Day 5
moved around a load of boxes of shoes for refugees, bad doms today took it easy
24/05/22
Wave 1/Week 4/Day 2 - Heavy Overhead Focus
CONDITIONING done in 6 mins
Pullups
x 15, 10, 5
Dips
x 15, 10, 5
Squat Jumps
x 15, 10, 5
Build 15 min cap
Pin Press at eyebrow sticking point
up to 90 x 2 PR nice
Strength 15 min cap
Pin Press
80 x 5 PR as well I think
75 x 6
70 x 9
Hanging Rainbows
3 x 4 each side
Battle Ropes
3 x 30 secs
Assistance Finisher
KB Press 8kg x 3 x 8 each side
Farmer Walk 8kg x 3 x 100 feet
Turkish Get Up 8kg x 3 x 3 each side
was able to get down another notch on the belt today as well during overhead presses, bicep vein thinking about appearing soon as well
25/05/22
Wave 1/Week 4/Day 3 - Medium Squat Focus
CONDITIONING
Slamball Bear Hug emom 10 mins
40kg x 100 feet
Build 15 min cap
Squat
up to 152.5 x 1
Strength
Burpee Pullups
3 x 5
Squat
142.5 x 3
132.5 x 5
122.5 x 5
Hollow Rocks
3 x 10
squats aren’t feeling that good at all since I hurt my knee playing football, no pain today at all or clicking the strength just isn’t there yet was supposed to be aiming for 7, 9, 11 reps today and am definitely capable of doing that just wasn’t happening. Will get back to it soon just need to keep grafting them
26/05/22
went sea swimming beforehand
Wave 1/Week 4/Day 4 - Light Bench Focus
BUILD
CG Bench 15 min cap
100 x 1
Strength 15 min cap
CG Chins
3 x 10
CG Bench
90 x 8
85 x 9
80 x 10
Russian Twists
10kg x 2 x 10
20kg x 10
Assistance Finisher
Tempo Bench
87.5 x 5, 4, 3, 2, 1
Tempo Pushups
x 5, 4, 3, 2, 1
Conditioning
Full deck of cars
HEARTS - Floor Press
SPADES - Barbell Rows
DIAMONDS - Deficit Push-Ups
CLUBS - Pull-Ups
done in 29 mins flat, first time ever finishing a deck of cards
28/05/22
end of wave 1, catching up on some conditioning I missed from being ill
Recovery/ Cardio Day 6
STRONGMAN CONDITIONING 4 rounds x 25kg DB
DB RDL x 5
Farmer Walk x 100 feet
Max Hold long as possible
Conditioning
Barbell Thrusters
50 x 5, 4, 3, 2, 1
Pullups wider grip each set
x 10, 8, 6, 4, 2
Boxing
3 rounds of 1 min 30 sec on heavy bag
1 round punching tire
went and watched the football and had my first cheat meal so far of some halloumi fries and ice cream
29/05/22
Recovery/ Cardio Day 7
3500metre row in 20 mins
30/05/22
Start of wave 2
Wave 2/Week 5/Day 1 - Heavy Deadlift Focus
PRIMING - 4 Rounds
Band Lat Pulldown
4 x 8
Pause Deadlift
60 x 5
80 x 5
100 x 5
120 x 5
Weighted Plank
10kg x 30 sec
Build
Deadlift
up to 220kg x 1
still moving 5 plates -5kg at least
Strength
Farmers Walk
25kg DB x 50 feet
25kg Sandbag x 50 feet
30kg trap bar x 50 feet
Deadlift
200 x 1
180 x 3
160 x 5
Weighted Plank
10kg x 3 x 30 secs
Assistance Finisher
Band Resisted Sit Up
x 20, 16, 12, 10
Leg Curl
x 20, 16, 12, 10
2 min deadhang on pullup bar, deads haven’t been feeling the best last week was too far behind the bar today was too close I think, also losing bodyfat makes everything feel different still shifted some decent weight though can’t complain
31/05/22
Wave 2/Week 5/Day 2 - Medium Overhead Focus
CONDITIONING - For 10 Minutes
DB Thruster
x 60 sec
Dead Bug
x 60 sec
Build
Press 12 min cap
80kg x 4 PR happy with this,
Strength
CG Chins
20kg x 7, 6
15kg x 5
Press
72.5 x 4
67.5 x 5
62.5 x 8
Battle Ropes
3 x 20 secs
Overhead Side Bend
3 x 5 each side
Assistance Finisher 8 rounds of each, 20 sec work 10 sec rest
Z Press x 40kg
Pike Pushups
Deficit Pushups
01/06/22
Wave 2/Week 5/Day 3 - Light Squat Focus
Build
Squat
up to 150 in 10 mins, spent a bit of time warming up my hips before and felt way better
Strength 20 min cap, done in 19
RKC Plank
3 x 30 secs
Squat
140 x 7 nice
130 x 5
120 x 5
Jumping Prisoner Squats
3 x 10
Wall Sit
3 x 30 secs
CONDITIONING - Be the Clock
Stepping Lunges
78 total each leg, quite fun challenge got done in under 10 mins
Off to America for work tomorrow, should be fun will try to get at least a bench and deadlift session in while I’m away. Diet might veer slightly as well with American portion sizes
