14/07/22
Wave 3/Week 9/Day 3 - Light Squat Focus
CONDITIONING 10 rounds
Tractor Tire Farmer Walk
x across garden
Sprint
x 2 across garden
BUILD
Squat
up to 150kg smooth
Strength
Squat
140 x 8 PR
132.5 x 4
125 x 6
Squat Jumps
3 x 10
Ab Wheel
3 x 10
Assistance Finisher 2 rounds of bodyweight
Squat x 20
Walking Lunges x 20
Jumping Lunges x 10
Jumping Squat x 10
Itās PR city up in here! Congrats on another one.
15/07/22 ā 24/07/22
Went to Amsterdam for 5 days then Stuttgart for 4 days walked around loads got two sessions in at a pretty decent gym. Did loads of random machines and stuff
upper day of
DB Bench
40kg x 8
Bench
100kg x 5
DB Row
50kg x 8
lower day of
Deadlift
190kg x 1 beltless
Squat
60kg x 3 x 8
Leg Press
6 plates x 4 x 12
Also did some boxing and broke the bag in a minute, guy at reception wasnāt happy but guess itās a good sign in case someone gets a bit pushy outside a club at least
25/07/22
Wave 3/Week 9/Day 4 - Testing - Bench Focus
CONDITIONING - 7 Rounds (7:00 Minutes)
Hollow Rocks
x 30 sec
Burpees
x 20 secs
x 10 sec rest
STRENGTH - TESTING
BENCH PRESS
100 x 2
110 x 2
120 x 1
125 x 1
130 x 1 failed second rep, will take it after cutting 8kg and not training properly for 10 days previous pr was 135
80 x 15 widowmaker
Bentover Row
70 x 8 between each set
HLR
x 8 between each
ASSISTANCE FINISHER - Tabatas
Plyo Pushups
x 8 rounds
Decline Pushups
x 8 rounds
26/07/22
Wave 3/Week 10/Day 1 - Medium Deadlift Focus
PRIMING/CONDITIONING - 4 Rounds
Dimel Deadlift x 20 sec
Burpee Lateral Jumps x 20 sec
Long Lever Plank x 20 sec
Build
Deadlift
up to 210kg, 220 didnāt want to go above my knees
Strength
Burpee Max Vert Jumps
3 x 6
Deadlift
190 x 2
180 x 4 nice
170 x 8 PR I think, rest paused it pretty happy with it
Russian Twists
10kg x 3 x 20
STRONGMAN CONDITIONING - 3 Rounds
DB RDL
45kg x 5
DB Farmer Walk then max hold
did the same for putting all the plates back good grip work
28/07/22
Wave 3/Week 10/Day 2 - Light Overhead Focus
CONDITIONING - As Fast As You Can
Barbell Thrusters
x 5, 4, 3, 2, 1
Chins
x 10, 8, 6, 4, 2
Build
Press
75 x 1
Strength
Weighted Chin
30 x 3
32 x 2
25 x 3
Press
72 x 5
67.5 x 7
62.5 x 11
Overhead Side Bends
10kg x 3 x 5 each side
ASSISTANCE FINISHER 3 rounds
Press tempo + 20 sec pause
40 x 6
35 x 6
30 x 6
Push Press +20 sec pause
40 x 10
35 x 10
30 x 10
Got a juicy arm pump as well off to Malia tomorrow, will try to get some scuffed sessions in only there till Monday
15/08/22
Got very sick after Malia the aircon there ruined my lungs, my friend got hospitalised twice as well while there. When I got back couldnāt eat and went to under 90kg for the first time in 5 years and have been coughing since and didnāt want to train during a heatwave coughing loads.
Wave 3/Week 10/Day 3 - Brutal or Test Squat Focus max out was not happening
Squat
up to 140kg x 1 moved ok but had some starry vision so didnāt go heavier
Mindset Finisher
Zercher Squat
60kg x 2, 4, 6, 8, 10
did 3 burpee pullups and called it
Iām sorry to hear about the illness, but itās nice to see you back.
Thanks doing a lot better now back into the swing of things with training again
16/08/22
Wave 3/Week 10/Day 4 - Heavy Bench Focus
BUILD
Bench
up to 125 x 1 moved alright
STRENGTH
Pendlay Rows
110 x 4
100 x 5
90 x 7
Bench
110 x 3
100 x 5
90 x 8
Flutter Kicks
1 min x 3
ASSISTANCE FINISHER 4 rounds
Bench Dip 30 sec
DB Row 30 sec
DB Floor Press 30 sec
Mindset
2 min max push ups, 2 min rest, 1 min max pushups, 1 min rest then 30 sec max push ups
18/08/22
Wave 3/Week 11/Day 1 - Light Deadlift Focus
CONDITIONING with tractor tire
Minute 1: 150 Foot Farmerās Walk - Take the Remainder fo the Minute to Rest
Minute 2: 100 Foot Farmerās Walk - Take the Remainder fo the Minute to Rest
Minute 3: 50 Foot Farmerās Walk - Take the Remainder fo the Minute to Rest
Minute 4: 150 Foot Farmerās Walk - Take the Remainder fo the Minute to Rest
Minute 5: 100 Foot Farmerās Walk - Take the Remainder fo the Minute to Rest
Minute 6: 50 Foot Farmerās Walk - Take the Remainder fo the Minute to Rest
Minute 7: 150 Foot Farmerās Walk - Take the Remainder fo the Minute to Rest
Minute 8: 100 Foot Farmerās Walk - Take the Remainder fo the Minute to Rest
Minute 9: 50 Foot Farmerās Walk - Take the Remainder fo the Minute to Rest
ENDURANCE
Double Pause Deadlift
130 x 5 x 3
Burpees
5 x 3
STRONGMAN - 10 Rounds
Zercher Squats 20 Seconds Max Reps
10 sec rest
ASSISTANCE FINISHER 4 rounds
Nordic Hamstring Curl x 8
Sumo RDL x 10
Band Hamstring Curl x 12
19/08/22
Wave 3/Week 11/Day 2 - Testing Overhead Focus
STRENGTH - TESTING - OVERHEAD PRESS
Z Press
80 x 2 PR happy with this
Weighted Pullups
20kg x 5 x 3
HLR
x 5 x 10
Widowmaker
Press
55 x 15
Assistance Finisher
Pullups
4 x max reps
Waiters Walk
100 feet x 4 each side
23/08/22
Wave 3/Week 11/Day 3 - Heavy Squat Focus
BUILD
Squat
up to 160kg felt hard have forgot how to squat
Strength
Band Jumps
3 x 4
Squat
145 x 1
130 x 1
115 x 1
Band Twisty Things
3 x 6 each side
Long Lever Planks
3 x 30 secs
ASSISTANCE FINISHER 10 mins top of every minute
BSS x4 each side
2 mins rest
10 mins top of every minute
Split Squat Front Foot Elevated x 4 each side
24/08/22
Wave 3/Week 11/Day 4 - Light Bench Focus
BUILD
Bench
up to 115kg moved well
Strength
Chins
3 x 10
Bench
107.5 x 4
100 x 7
92.5 x 10
Weighted Russian Twists
20kg x 3 x 12 each side
ASSISTANCE FINISHER
Tempo Bench
75 x 5, 4, 3, 2, 1
Tempo Pushups
x 5, 4, 3, 2, 1
CONDITIONING - Deck of Cards Workout
Pullups clubs
Bentover Row spades
Floor Press hearts
Deficit Pushups diamonds
30 cards in 25 mins
Following man, awesome progress
Thanks man read through your log a lot particularly liked the bit about not bothering to translate from kg for lbs as no one is reading haha can relate
Hahah, maybe one day we will get clout
27/08/22
Wave 3/Week 12/Day 1 - Testing Deadlift Focus
Deadlift
easy 200 then 220 didnāt come above my knees
Barbell Rows
90 x 4 x 8
not the best session just went next after missing the deadlift
28/08/22
Wave 3/Week 12/Day 2 - Heavy Overhead Focus
CONDITIONING - As Fast As you Can
Pullups
x 15, 10, 5
Bench Dips
x 15, 10, 5
Squat Jumps
x 15, 10, 5
BUILD
Pin Press
up to 90kg x 2 nice PR on this
Strength
Pin Press
82.5 x 3
75 x 4
67.5 x 5
Rainbow Leg Swings
4 x sucking at these
Battle Ropes
4 x 30 secs
ASSISTANCE FINISHER - 3 Rounds
KB Bottom Up Press
KB Waiter Walk
did some arm pump stuff and lat raises
Days like this really enjoy the program but some days especially on a cut some of them get too challenging like yesterday. 2 more days then onto something new finally
30/08/22
Wave 3/Week 12/Day 3 - Medium Squat Focus
CONDITIONING - At The Top Of Every minute For 10 Minutes
Bear Hug Carry
40kg Slam ball x 100 feet
Build
Squat
up to 150
Strength
Burpee Pullups
5 x 3
Squat
140 x 3
125 x 5
110 x 5
Hollow Rocks
3 x 20
Assistance
Split Squats
4 x 10
good session today
