06/10/22
MACRO1/MESO2/WEEK5/DAY1
WEIGHTED CARRY - (MEDIUM) 12 mins
Farmer Walk 1 min
110kg x max distance around garden
Farmer Deadlift
110 x 10
STRENGTH GIANT SET - (LIGHT)
KB Swings
25 x 5 x 8
Deadlift
up to 170 x 5
Long Lever Plank
5 x 45 secs
ASSISTANCE FINISHER - (HEAVY)
Snatch Grip Deadlift
120 x 6
100 x 2 x 6
Snatch Grip Shrug
x 10
Snatch Grip Hold
long as possible same weight
BODYWEIGHT CONDITIONING
10 minute straight plank
07/10/22
MACRO1/MESO2/WEEK5/DAY2
Strength Giant Set -HEAVY
Pullup
20 x 3
25 x 3
30 x 3
30 x 3
25 x 3
25 x 3
20 x 3
20 x 3
Press
60 x 3
70 x 3
80 x 5 PR went for it since it was there, lovely
75 x 3
75 x 3
70 x 3 x 3
Band Twisty Things
8 x 6 each side
Assistance Finisher- Medium
Tempo Press 20 sec hold after
40 x 6
30 x 2 x 6
Pushpress 20 sec hold after
40 x 10
30 x 2 x 10
Weighted Carry - light 4 rounds with light DBS
DB Press
Waiter Walk
Shrug and hold
Lovely indeed! Congrats.
10/10/22
MACRO1/MESO2/WEEK5/DAY3
WEIGHTED CARRY - (HEAVY) as many rounds in 10 mins
Sandbag Picks
x 3
Sandbag Squats
x 7
Sandbag Carry
x shed
STRENGTH GIANT SET - (MEDIUM)
Keg Over Shoulder
6 x 3
Front Squat
80 x 4
90 x 4
100 x 4
90 x 3 x 4
Weighted Plank
60 sec x 5, 10, 5, 5, 2.5, 2.5
Assistance Finisher
Squat
90 x 20
11/10/22
MACRO1/MESO2/WEEK5/DAY4
LOADING - (MEDIUM)
went to do my first keg over the bar since I canāt keep up with the reps with a heavy sandbag over bar, slipped down and 70kg bent my thumb in an ungodly way had to stop the session. Still hurts 5 days later writing this.
14/10/22
tried to do the rest of the workout a few days after
STRENGTH GIANT SET - (LIGHT)
Slow Eccentric DB Row
25 x 6 x 5
Bench
100 x 5 x 5
Pallof Press
6 x 6 with band
Assistance Heavy
DB Row
45 x 12
50 x 8, 8, 5
DB Bench
25 x 33
slight incline 25 x 16
called it there, going to try heavy deadlifts tomorrow with a dodgy thumb feel fine gripping things but a lot of other movements is extremely painful
17/10/22
MACRO1/MESO2/WEEK6/DAY1
WEIGHTED CARRY - (LIGHT)
Farmer Walk top of every minute for 9 mins
70kg x 150, 100, 50, 150, 100, 50, 150, 100, 5 feet
STRENGTH GIANT SET - (HEAVY)
Sandbag Over Shoulder
93 x 4 x 2
swapped to keg x 4 x 2
Deadlift
100 x 3
140 x 3
160 x 3
180 x 3
205 x 3 PR
180 x 3 x 3
Hollow Rocks
8 x 15
Assistance Finisher - Medium
Pendlay Row ā Bentover Row ā Deadlift Row row complex
60 x 5 each
80 x 5 each
90 x 5 each
65 x 5 each
good session definitely getting stronger on deads, thumb wasnāt too painful just things like loading a 20 is worse than pulling 200kg
18/10/22
MACRO1/MESO2/WEEK6/DAY2
STRENGTH GIANT SET- Medium
Weighted Pullups
20 x 6 x 3
Press
60 x 4
70 x 5 x 4
Russian Twists
10kg x 30
20kg x 5 x 30
ASSISTANCE FINISHER - (LIGHT)
Z Press ā Press ā Push Press
3 rounds amrap
WEIGHTED CARRY - (HEAVY)
Overhead March
80 x 15
90 x 15
100 x 15
22/10/22
MACRO1/MESO2/WEEK6/DAY3
trained with girlfriend in her tiny apartment gym, didnāt have enough weights to do anything properly so just did some light squats and rested and taught her to deadlift which was fun.
24/10/22
MACRO1/MESO2/WEEK6/DAY4
LOADING - (LIGHT)
Bring Sally Up Sandbag Picks
not fun
STRENGTH GIANT SET - (HEAVY)
DB Row
45 x 5
50 x 5
55 x 5
60 x 5
50 x 4 x 5
Bench
100 x 3
105 x 3
110 x 3
115 x 3 eh should be better but decent
102.5 x 4 x 3
Dragon Flags
8 x 7
cut everything else early thumb I hurt on the keg is bothering me a lot, rested it loads and still gets irritated on random things like moving small plates etc
25/10/22
END OF MESOCYCLE2
MACRO1/MESO3/WEEK7/DAY1
WEIGHTED CARRY - (HEAVY)
Trap Farmer Walk
110 x 50 feet
130 x 50 feet
150 x 50 feet
170 x 50 feet
STRENGTH GIANT SET - (MEDIUM)
dropped a 20kg plate right on my toenail whilst working up weight so cut out jumps
Deadlift
140 x 2
180 x 2
200 x 2
210 x 2 PR I think, I remember failing this weight on a rep before
190 x 2
180 x 2 x 2
170 x 2
RKC Plank
7 x 30 secs
Assistance - Light
10 mins worth of RDLs, Shrugs, Snatch Grip Deadlifts and Snatch Grip Shrugs
27/10/22
MACRO1/MESO3/WEEK7/DAY2
STRENGTH GIANT SET - (LIGHT)
Chins bw
5 x 10
3 x 8
Z Press
440 x 3
50 x 3
60 x 6 x 3
DB Hold
30 secs x 40, 50, 60, 45, 45, 45, 45, 45
ASSISTANCE FINISHER - (HEAVY)
Push Press
80 x 3 x 3, wrists got very sore on this so stopped, need to get some new wraps and my thumb isnāt helping
WEIGHTED CARRY - (MEDIUM)
5 rounds of DB Press and overhead walks then more DB Press
Conditioning
10 mins of work
Pullups
x 26 total slow and various grips
Pushups
x 60
Plank
rest of minute
firs time doing 100 chins/ pullups in a day felt alright
29/10/22
MACRO1/MESO3/WEEK7/DAY3
STRENGTH GIANT SET - HEAVY
Squat
170 x 2 PR burst a blood vessel in my eye and loads in my chest neck and face
Called it here will take the pr and rest up am extremely sore, did this before a few months when I did 160 x 3 and the bar bent on the final rep just need to take it easy
Everything about that is AWESOME! Congrats on the PR.
haha didnāt feel too awesome but very happy I grinded the second rep out now at least
02/11/22
Still quite rough from the squat so cut some stuff, also did something dumb since I wanted to check bench is progressing
MACRO1/MESO3/WEEK7/DAY4
STRENGTH GIANT SET - (MEDIUM)
DB Row
35 x 5 x 8
45 x 2 x 8
Bench
100 x 2
110 x 2
120 x 4 PR nice
110 x 3 x 2
V Situps
5 x 20
Fluff did 80 full pushups + 35 quick ones, some pump stuff as well
04/11/22
Feeling better today trained an hour and a half after waking up but still had a good session
MACRO1/MESO3/WEEK8/DAY1
WEIGHTED CARRY - (MEDIUM)
Burpees
5 x 3
Trap Bar Farmer Walk
Up to 130kg x 3 x 100 feet
STRENGTH GIANT SET - (LIGHT)
Kettlebell Swings
8 x 5
Deadlifts
140 x 3
180 x 6 x 3 nice, technique is feeling great and I keep hitting a new amount of times I can hit 4 plates each session
Ab Wheel Roll-Outs
8 x 8
ASSISTANCE FINISHER - (HEAVY)
Deadlift
180 x 2
160 x 3
140 x 4
120 x 4
100 x 3
07/11/22
MACRO1/MESO3/WEEK8/DAY2
STRENGTH GIANT SET - (HEAVY)
Pullups
10 x 3
20 x 3
25 x 3
30 x 3
25 x 3
25 x 3
Press
82.5 x 1
92.5 x 0
92.5 x Ā¾ on left arm and Ā½ on my right arm
91.5 x 0
Overhead Side Bends
6 x 4
ASSISTANCE FINISHER - (MEDIUM)
Wide Grip Pullups
10 x 4 slow
DB Press
25kg x 4 sets
Pushups
50 total
Facepulls
60 total
WEIGHTED CARRY - (LIGHT)
Crucifix Holds
5 x 100 feet
DB Press
5 x 8
lots of stuff went wrong with the press PR attempt, wouldāve been wise to try to hit my old PR of 90kg again since I weigh 6kg less than last time I hit it and press strength is most affected by bodyweight changes but I am not a wise man. Fairly confident I had 90kg again in the bag again but I wanted 92.5 to get nearer a bodyweight strict press but failed the first attempt and rushed the seconds setup where it was almost there. Hit a rep PR a few weeks ago so not too fussed about it but am in need of some more supportive gear as well since training outside in the pitch dark windy freezing conditions is becoming less fun each session.
12/11/22
MACRO1/MESO3/WEEK8/DAY3
WEIGHTED CARRY - (HEAVY)
Sandbag Carry 10 rounds
40kg x 50 feet
93kg x 50 feet
STRENGTH GIANT SET - (MEDIUM)
Sandbag Over Shoulder
40kg x 3 x 3
Squat
up to 140 x 2 not ideal entire body did not want to do this
Flutter Kicks
40 sec x 3
ASSISTANCE FINISHER - (LIGHT)
3 rounds of
20 walking lunges
20 goblet squats
20 walking lunges
20 goblet squats
did some lower back stuff been feeling rough and also got some elbow sleeves and thicker wraps
12/11/22
first session with elbow sleeves and thicker wraps weight was moving differently lots of bounce and support 120 felt light
MACRO1/MESO3/WEEK8/DAY4
LOADING - (MEDIUM) 8 min cap
Sandbag Over Bar
40 x 1, 2, 3, 4, 5
Burpee
x 1, 2, 3, 4, 5
STRENGTH GIANT SET - (LIGHT)
DB Row slow
30 x 5 x 6
25 x 3 x 6
Bench
100 x 3
110 x 3
120 x 2 x 3 very smooth 4 reps was a huge pr last week and hitting this for 6 total easily today
115 x 3
110 x 3 x 3
Side Bends
30 x 5 x 8
25 x 3 x 8
ASSISTANCE FINISHER - (HEAVY)
DB Bench
25 x 4 x 15
Pullups
3 x 8
very sad day as my final 2 bands standing from 2017 when the log started snapped today, just after I ordered more stuff as well
15/11/22
pissing it down constantly still had a huge session
MACRO1/MESO3/WEEK9/DAY1
STRENGTH GIANT SET - (HEAVY)
Deadlift
140 x 1
180 x 1
200 x 1
220 x 1 failed this a few months ago
235 x 1 PR (2.5x body weight deadlift finally) only by 2kg but weighing 6kg less than last time, very smooth, wouldāve gone up to 240kg but called it safe and happy with the PR, was reading some of the old posts on here when everyone was shitting on me for pushing too much with bad form when I was a kid and decided against it finally since I was still doing that last week, maybe Iām finally maturing with my training.
Sandbag Over Shoulder
93kg x 3 x 2
Long Lever Plank
6 x 30 sec
WEIGHTED CARRY - (LIGHT)
Trap Bar Farmer Walk
30kg bar only x 100 laps, 3 turns per lap around 1200 metres/2000 steps walking in a circle I believe based on how big my stride length is took 25 mins non stop no rest very hard work couldnāt believe I got to 100 laps
