31/08/22
Summer comes to an end with the last day of 4 Horseman V2
Wave 3/Week 12/Day 4 - Medium Bench Focus
BUILD
Bench
120 easy
Strength
Meadows Row
50 x 8, 10, 12
Bench
107.7 x 4
100 x 5
92.5 x 5
Feet Elevated Plank
3 x 45 secs
Plate Pinch
3 x max time
Assistance
Pin Bench at weakpoint
80 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dips
x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pushups
x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
01/09/22
Tried doing a normal regular back workout and was utterly bored throughout spent half the time playing with my dog, going to get onto a new program after the weekend
Weighted Pullups
20 x 3 x 4
DB Rows
45 x 5, 8, 8, 8
Pullups mixed grips
4 x 8
DB Pullovers
3 x 8
Shurgs
100 total
Poundstone Curls
2 x 100
NEW PROGRAM - EVERY DAY CARRY
05/09/22
MACRO1/MESO1/WEEK1/DAY1
WEIGHTED CARRY - (HEAVY) top of every minute for 10 mins
Trap Farmer Deadlift
90 x 3
Trap Farmer Walk
90 x 50 feet
STRENGTH GIANT SET - (MEDIUM)
Slam Ball Over Shoulder
40 x 5 x 3
Paused Deadlift
120 x 6
140 x 6
160 x 6
145 x 6
RKC Plank
4 x 30 secs
Assistance Finisher top of every minute
Deadlift
130 x 2, 4, 6
Conditioning top of every minute
Burpees 3 x 5, 12 x 3
Squat 3 x 5, 12 x 3
Mountain Climbers 3 x 15, 12 x 12
Jumping Jacks 3 x 15, 12 x 12
Best session I can remember doing in quite a while, program is great would recommend. Ordered a 120kg capacity sandbag which I can adjust since I have loads of 20kg sandbags in the garden and also a new back support belt thing.
06/09/22
MACRO1/MESO1/WEEK1/DAY2
STRENGTH GIANT SET - (LIGHT)
Chins
bw x 8
5kg x 8
10kg x 8
Press
55 x 8
60 x 8
60 x 8
Plate Halos
10kg x 3 x 6 each side
WEIGHTED CARRY - (MEDIUM)
Press
45 x 8, 6
40 x 10, 8, 8, 6, 8, 6
Waiter Walk
45 x 2 x 6
40 x 6 x 6
ASSISTANCE FINISHER - (LIGHT) 7kg DB for all
DB Bentover Fly 4 x 8
DB Lat Raises 4 x 8
DB Arnold Press 4 x 8
DB Press 4 x 8
Conditioning 10 min cap
Pullups
1, 2, 4, 8, 16, 14
Pushups
2, 4, 8, 16, 32
Squats
3, 6, 12, 24, 48
07/09/22
MACRO1/MESO1/WEEK1/DAY3
WEIGHTED CARRY - (LIGHT)
Sandbag
80kg x 8 x 50 feet
tried keeping up with the sprawls but was so gassed first time using sandbag
STRENGTH GIANT SET - (HEAVY) 5 rounds
Box Jumps
5 x 3
Squat
100 x 5
110 x 5
120 x 5
125 x 5
115 x 5
Hollow Rocks
5 x 20
ASSISTANCE FINISHER - (MEDIUM) 4 rounds
Zercher 1 & Ā½ Squats
50 x 5
Slamball Squats
40 x 8
Wall Sit
x 45 secs
Took sandbag the whole way to the shed which gassed me and went for a sea swim as well. Knackered from new program
09/09/22
MACRO1/MESO1/WEEK1/DAY4
LOADING - (HEAVY)
Sandbag Over Bar
92kg x 4 total, made sandbag heavier and struggled a lot.
STRENGTH GIANT SET - (Medium)
DB Row
40 x 8
45 x 8
50 x 8
55 x 8
CG Bench
80 x 6
90 x 6
100 x 6
95 x 6
Dragon Flags
4 x 7
ASSISTANCE FINISHER - (LIGHT) 4 rounds
DB Squeeze Press x 12
DB Pullover x 12
DB Pushup x 20 secs
conditioning of pullups pushups and squats all bodyweight
12/09/22
MACRO1/MESO1/WEEK2/DAY1
WEIGHTED CARRY - (MEDIUM)
At the Top of Every Minute for 10 minutes
Keg Carry
heaviest keg x 100 feet
STRENGTH GIANT SET - (LIGHT)
Burpee Broad Jumps
3 x 4
Snatch Grip Deadlift double overhand
100 x 8
115 x 8
130 x 8
Ab Wheel
3 x 8
ASSISTANCE FINISHER - (HEAVY) 4 rounds in 10 min cap
RDL 140 x 5
DB Row
45 x 8, 7, 6, 6
Conditioning
Pullups x 1, 2, 3, 4, 5, 6, 7
Burpees x 2, 3, 4, 5, 6, 7, 8
Pushups x 3, 4, 5, 6, 7, 8, 9
knees have been feeling a bit hot so deciding to cut out the bodyweight squats in the conditioning, probably need to spend some more time warming up for the carry
13/09/22
MACRO1/MESO1/WEEK2/DAY2
STRENGTH GIANT SET - (HEAVY)
Pullup
20 x 5 x 3
Press clean first rep
60 x 5
65 x 5
70 x 5
75 x 5
65 x 5
Hanging Rainbows
4 x 6
ASSISTANCE FINISHER - (MEDIUM)
Pullup
x 12, 10, 8
Pin Press
60 x 12, 10, 8
Pushup
x 24, 24, 24
WEIGHTED CARRY - (LIGHT) 11 mins work
Waiter Walk
20kg plate x 50 feet
Farmer Walk
CONDITIONING:
In Front of a Running Clock
2:00 Minutes Max Reps Hand Release Push-Ups
2:00 Minutes Hollow Rocks or Holding Hollow Position
:90 Seconds Max Reps Hand Release Push-Ups
:90 Seconds Max Reps Hollow Rocks or Holding Hollow Position
:60 Seconds Max Reps Hand Release Push-Ups
:60 Seconds Max Reps Hollow Rocks or Holding Hollow Position
15/09/22
Did a sea swim yesterday for recovery, getting into the swing of things with the program feeling good
Also hit a wet dog press PR
MACRO1/MESO1/WEEK2/DAY3
WEIGHTED CARRY - (HEAVY) top of every minute for 10 mins
Sandbag Squats
93 x 3
Sandbag Carry
2 shed lengths
STRENGTH GIANT SET - (MEDIUM)
KB Snatch
5 x 8
Zercher Squat
60 x 6
80 x 6
100 x 6
90 x 6
80 x 6
HLR
5 x 8
5 min straight of DB step ups,
16/09/22
MACRO1/MESO1/WEEK2/DAY4
LOADING - (MEDIUM) top of every minute for 10 mins
Sprawl, Sandbag Over the Shoulder
93kg
STRENGTH GIANT SET - (LIGHT)
Pendlay Row
up to 90 x 8
Bench
up to 90 x 8
Band Twisty Things
4 x 8
ASSISTANCE FINISHER - (HEAVY) 4 rounds
CG Bench
90 x 5
Pullups
8 x 5
NG DB Bench
26 x 15
Band Pushdown
x lots
20/09/22
MACRO1/MESO1/WEEK3/DAY1
WEIGHTED CARRY - (LIGHT) top of every minute for 10 mins
Trap Bar Farmers Walk
70 x 150 feet
STRENGTH GIANT SET - (HEAVY)
Sandbag Over Shoulder
93 x 12 total
Deadlift
140 x 5
160 x 5
180 x 5 nice
170 x 5
150 x 5
Hanging Knee Raises
5 x 10
ASSISTANCE FINISHER - (MEDIUM) 5 rounds in 10 mins
Barbell Rows 15 sec x 60, 70, 75, 80, 85,
RDL 15 sec x 60, 70, 75, 80, 85,
Zercher Squat 15 sec x 60, 70, 75, 80, 85,
Zercher March 15 sec x 60, 70, 75, 80, 85,
21/09/22
MACRO1/MESO1/WEEK3/DAY2
STRENGTH GIANT SET
Chin
20kg x 3
35kg x 3 x 3
Press
60 x 6
70 x 3 x 6
Landmine Twists
4 x 8
WEIGHTED CARRY - (HEAVY)
Press Lockout Static March
75 x 15
80 x 15
85 x 12
90 x 8
85 x 8
ASSISTANCE FINISHER - (LIGHT)
Z Press
12 rounds of 20 sec work 10 sec off
22/09/22
MACRO1/MESO1/WEEK3/DAY3
WEIGHTED CARRY - (MEDIUM) 10 rounds in 15 mins was dying after 5 mins of double rounds straight CNS is fried
Sandbag Carry
93 x 50 feet
Trap Farmer Walk
90 x 50 feet
STRENGTH GIANT SET - (LIGHT)
Burpee Pullup
3 x 4
Pause Squat
100 x 8, 8, 8, 5
Decline Weighted Situp
4kg overhead x 3 x 15
ASSISTANCE FINISHER - (HEAVY)
Sandbag Squat
93 x 5, 4, 3, 2, 1
26/09/22
MACRO1/MESO1/WEEK3/DAY4
LOADING - (LIGHT)
Sandbag Over Bar
40kg x 8, 9, 10, 11
1 min work 2 min rest
STRENGTH GIANT SET - (HEAVY)
DB Row
45 x 5
55 x 5
60 x 3 x 5 nice
Bench
100 x 5
105 x 5
107.5 x 5
102.5 x 5
100 x 5
Side Plank
5 x 30 sec
Assistance Finisher
Pin Bench from weakpoint halfway up
80 x 8
85 x 7
90 x 6
95 x 5
100 x 4
100 x 3
Bench Dips
x 8, 7, 6, 5, 4, 3, 2, 1
Pushups
x 8, 7, 6, 5, 4, 3, 2, 1
Conditioning
Tabata Plyo Pushups
8 rounds
3 rounds of decline pushups
END OF MESOCYCLE1
27/09/22
MACRO1/MESO2/WEEK4/DAY1
WEIGHTED CARRY - (HEAVY) 5 rounds
1 Arm Farmer Walk
70kg x across garden
Sandbag Carry
93 x 5 x 50 feet
STRENGTH GIANT SET - (MEDIUM)
Box Jumps
6 x 4
Deadlift
140 x 4
160 x 4
180 x 4
200 x 4 PR
180 x 4
170 x 4
Long Lever Plank
6 x 40 secs
cut out assistance didnāt want to over do deadlifts
Conditioning
7 min pullup bar hang total, managed 90 secs at first then 5 burpees each time I dropped
Dude youāre looking suuuuper jacked!
Thanks every day carry is doing wonders
29/09/22
MACRO1/MESO2/WEEK4/DAY2
STRENGTH GIANT SET - LIGHT
CG Chins
bw x 14, 9, 9, 9, 9
Press
60 x 5
65 x 5
70 x 5
75 x 5
72.5 x 5
HLR
5 x 8
ASSISTANCE FINISHER - (HEAVY) top of every minute for 10 mins
Press
62.5 x 2
Push Press
62.5 x 2
WEIGHTED CARRY - (MEDIUM) 4 rounds
DB Press both sides
25 x 5
DB Waiter Walk both sides
25 x 100 feet
Wide Grip Pullup pauses
8 x 5
02/10/22
MACRO1/MESO2/WEEK4/DAY3
STRENGTH GIANT SET - (HEAVY
Box Jumps
8 x 3
Squat
100 x 3
120 x 3
130 x 3
140 x 3
150 x 3
140 x 3 x 3
Deadbugs
8 x 12
WEIGHTED CARRY - (LIGHT)
Sandbag Carry
93kg x lots around garden
03/10/22
MACRO1/MESO2/WEEK4/DAY4
LOADING (HEAVY)
Sandbag Over Bar
x 5
STRENGTH GIANT SET - (MEDIUM)
DB Row
35 x 2 x 8
40 x 4 x 8
Bench
100 x 4
102.5 x 4
105 x 2 x 4
102.x 2 x 4
DB Hold
max time with row weight
Assistance Finisher 10 mins
Burpees
x 4
Pendlay Row
80 x 4
Floor Press
80 x 4
did 50 pushups as conditioning, really struggling with sandbag over bar think I need to fill sandbag more
