Pursuit of Gains

[doomyguy]

Good lifting being done here I see.

[nmoelby]

Massbuilder Wave 3 Week 7 Day 4

• Strength set
  DB Rows - Close grip bench - Plyo pushups 10 - Bench abs 10
  DB Rows - 12x40
  CG Bench - 8x60, 6x70, 5x77.5

• Technique EMOM 10m
  Strict press 3x40
  BW ManMakers

• Assistance 10/8/6/4/2
  Pendlay 60
  Floor press 60
  KB Pullover 20

• Conditioning EMOM
  300 reps of bench with the bar, every minute 5 Burpee buyin
  put into 25 sets of 12 presses.

Massbuilder Wave 3 Week 8 Day 1

• Strength set
  Box jumps - Pause Squat - KB swings 15x20 - Hanging legs 12
  Pause Squat - 9x75, 7x87.5, 7x100

• Technique 4 rounds
  Deadlifts 8x85
  Db rows 10x40
  Long lever plank 30s

• Assistance 10m EMOM
  Odd min - Zercher squats 10x40
  Even min - Lunges bwx16

Skipping conditioning today, might get it in another day, might not.

[nmoelby]

Massbuilder Wave 3 Week 8 Day 2

• Strength
  Chins - Z Press - Bench halos 6x20 - Knee sprints 20s
  Chins - 10xbw, 8x5, 6x10
  Z press - 10x20, 8x25, 14x30

• Technique 5 rounds
  Inverted rows 15
  Bench 5x80

• Assistance 3 rounds 10kg
  10 presses, 30s hold
  8 presses, 20s hold
  6 presses, 10s hold

• Pushups
  1 pushup, get up, back down for 2, back up, keep going to 10, and then back down

Massbuilder Wave 3 Week 8 Day 3

• Strength
  Broad jumps 5 - Paused deadlift - Suitcase carry 20m w 40kg - Ab wheel 8
  Paused deadlift - 8x70, 6x82.5, 8x92.5

• Technique 10m EMOM
  Squat 3x75
  Hollow rocks remainder of the minute

• Assistance Deadlift EMOM
  110 reps of 50, start with 2 reps, add 2 reps every minute, finished at 20 reps

Massbuilder Wave 3 Week 8 Day 4

• Strength
  DB Row - Floor press - Clap pushups 10 - Wipers 14
  DB Row - 12x40, 14x40, 16x40
  Floor press - 9x60, 7x67.5, 5x77.5

• Technique 4 rounds
  Chins 10, 10, 10, 9
  Press 8x35
  Crucifix walk 20m 2.5kg

• Assistance 2 rounds 40/20
  Plate press 20
  Dips
  Pushups
  Tricep extensions

[doomyguy]

So how is Massbuilder working out for you?

[nmoelby]

Loving the assistance variety, challenge sets and doing a different main lift everyday is alot better than i had expected, i feel stronger overall and alot fitter, ran 6km yesterday pretty much no problem, not having done any running for months, after doing the main conditioning.

I’m probably going to put conditioning into a day of their own, it’s just alittle too much some days, so i often postpone it, and i’d rather just plan that ahead, other than that i think ill keep most of it in moving forward.

Conditioning day

Did the conditioning from day 3 and 4 that i skipped, and some more

• 11m EMOM
  5 Burpees, 5 squats, 5 pushups, 10 mountain climbers, 10 jumping jacks

• 9min hang from a bar
  5 Burpees every drop

• 30 Cleans w/ 40kg

• 6km run

[doomyguy]

Good to hear, great that it is working well for you

[nmoelby]

Massbuilder Week 9 Day 1

• Strength
  Burpees 5 - Box Squat - FF Elevated SS 10 - Deadbugs 20
  Box Squat - 10x75, 8x85, 8x95

• Technique 5 rounds
  Deadlift 5x95
  Nordics 5
  Hanging knee hold 30s

• Assistance 5 rounds w 40kg
  BB Rows 10
  RDLs 10
  Sumo DL 10
  Rest 30s

[nmoelby]

Massbuilder Week 9 Day 2

• Strength
  Chins 10 - Pin Press - Vups 6 - KB Rotations 6/side
  Pin Press - 8x25, 6x35, 8x45

• Technique EMOM 10m
  Bench - 3x65
  DB Row - 5x40/side

• Assistance 3 rounds 5kg
  8 press, 8 steps - 7 press, 7 steps down to 1

Just got hit with the rona, no symptoms really hopefully i can get some stuff done around the house since i won’t be going to work.

[nmoelby]

COVID was a fluke, second test was negative

Massbuilder
Day 3	Week 3	Wave 3		Notes
Strength
Deficit Deadlift	Set 1	Set 2	Set 3
	85	97.5	107.5	8,6,7
Circuit	Straight lat pull			10
90s rest	Burpee			5
	Twists			10*20
Technique		Reps	Superset
Squat	72.5	8x4	DB SS & HLRs	10x20 & 10
60s rest	llll

Felt a weird thing in my right groin/hip area during last set of DB Split squats, stopped the workout, assistance was a mindset zercher set challenge, i won’t be risking that.

Made a cool spreadsheet for my training, now all i have to do is put in the day, week and wave and it’ll type out all of the work i gotta do with varying exercises, sets & reps and load… Took a alot of time, but it turned out really well.

[doomyguy]

@nmoelby

COVID was a fluke, second test was negative

Nice!

[nmoelby]

Massbuilder
Day 4	Week 3	Wave 3		Notes
Strength
Pause Bench	Set 1	Set 2	Set 3
	50	57.5	62.5	10,8,10
Circuit	DB Rows			40*10,12,15
90s rest	Burpees			5
	Side plank			30
Technique	Load	Reps	Superset
Press	37.5	5x5	Weighted chins & Crucifix hold	5x20, 5kg 30s
60s rest		lllll
Assistance
	Add drop x4
Load	40			add/drop 2.5 per set last set 10 reps

Nice and quick workout

[nmoelby]

Massbuilder
Day 2	Week 1	Wave 4		Notes
Strength
Strict press	Set 1	Set 2	Set 3
	45	50	55	7,4,4
Circuit	Pullups			8,8,9
90s rest	Chops			8
	Jump rope			0
Technique	Load	Reps	Superset
Bench	60	8x4	Rows same bar & Bench Abs
60s rest		lllll
Assistance
	2 Rounds 40/20 Arnold Press / Lateral raise / Face pull / Neutral bench
Load	5 / 2.5 / Band / 20

Was supposed to squat today, hip/groin still feel weird, so i did press today.

Did strict press insted of push press, didn’t want to get my legs too involved, also skipped jumping jacks.

[nmoelby]

Massbuilder
Day 3	Week 1	Wave 4		Notes
Strength
Rack Deadlift	Set 1	Set 2	Set 3
	107.5	122.5	135	110x10, 120x8, 127.5x6
Circuit	KB Swings			15x20
90s rest	Suitcase carry			40x20
	HLRs			10
Technique	Load	Reps	Superset
Squat	85	5x5	Goblets & HLRs	5x60, skipped goblets, 10
60s rest		lllll
Assistance
	10 Min 20s RDL / 20s Shrugs / 20s Rest
Load	40

Did light squats, groin still aching.

[nmoelby]

Massbuilder
Day 4	Week 1	Wave 4		Notes
Strength
CG Bench	Set 1	Set 2	Set 3
	67.5	77.5	85	10,6,4
Circuit	DB Rows			40x14,17
90s rest	Plyo pushup			10
	Bench abs			10
Technique	Load	Reps	Superset
Press	30	3x10	Burpees EMOM	3 Burpees
60s rest
Assistance
	10/8/6/4/2 Rows / Floor Press / Pull-overs
Load	40 / 40 / 20

[nmoelby]

Massbuilder
Day 1	Week 2	Wave 4		Notes
Strength
Pause Squat	Set 1	Set 2	Set 3
	80	90	100	8,6,6
Circuit	Box jumps			5
90s rest	KB Swings			15x20
	Hanging L sit			30s
Technique	Load	Reps	Superset
Deadlift	72.5	8x4	DB Rows & Ab wheel	10x40 & 10
60s rest		llll
Assistance
	EMOM O/E 10 Zerchers / 16 Lunges
Load	40

[nmoelby]

Massbuilder
Day 2	Week 2	Wave 4		Notes
Strength
Z Press	Set 1	Set 2	Set 3
	25	30	32.5	10,10,15
Circuit	WG Pullups			5,6,7
90s rest	Plate halos			10x10
	Battle rope			No ropes, did 5 burpees
Technique	Load	Reps	Superset
Bench	70	5x5	Inv rows & Bench Abs	10 & 10 lllll
60s rest
Assistance
	3 Rounds 10 Presss 30s hold / 8 Press 30s hold / 6 Press 10s hold / Rest 120s			last set had to take 2 small breaks
Load	15

[nmoelby]

Massbuilder
Day 3	Week 2	Wave 4		Notes
Strength
Pause deadlift	Set 1	Set 2	Set 3
	75	85	95	10,8,9
Circuit	Broad jumps			5
90s rest	Suitcase carry			40x20m
	Ab wheel			10
Technique	Load	Reps	Superset
Squat	65	3x10	Hollow rock EMOM
60s rest
Assistance
	EMOM 2 reps / 4 reps / 6 reps / add 2 till failure			18+6
Load	50

[nmoelby]

Massbuilder
Day 4	Week 2	Wave 4		Notes
Strength
Floor Press	Set 1	Set 2	Set 3
	65	75	82.5	9,6,5
Circuit	DB Rows			15*40
90s rest	Clapping pushup			10
	Wipers			14
Technique	Load	Reps	Superset
Press	32.5	8x4	Max chins & Crucifix hold	10,10,9& 30s w 5kg
60s rest
Assistance
	2 Rounds 40/20 Neutral bench / Dips / Pushups / Tricep extensions / Rest 60s			Goal was to not lock out on any reps, maximizing time under tension, absolute killer
Load	40 / BW / BW / Band

Wave 4 Week 2 Conditioning

• Everyday
  AM 2 rounds 25 KB Swings / 25 Knee pushups / 25 Neck extensions w 5 kg
  PM 2-4 km walk

• Day 1
  Pushup workout - 1,2,3 and so on up to 10, and back down
  Pullup / Burpee / Pushup / Jump Squat / KB Swing - 1,2,3,4,5 add 1 rep and repeat up to 6,7,8,9,10

• Day 2
  Cindy - 5 Pullups / 10 Pushups / 15 Squats
  11 Rounds

[nmoelby]

Day 1	Week 3	Wave 4		Notes
Strength
Box Squat	Set 1	Set 2	Set 3
	82.5	92.5	102.5	6,5,7
Circuit	Burpee jumps			5
90s rest	FF Split squats			6/side
	Plank			45s
Technique	Load	Reps	Superset
Deadlift	70	5x5	Ab wheel	10
60s rest
Assistance
	5 Rounds 30s Row/RDL/Sumo/Rest
Load	40

[nmoelby]

Massbuilder
Day 2	Week 3	Wave 4		Notes
Strength
Pin press	Set 1	Set 2	Set 3
	37.5	42.5	47.5	10,7,12
Circuit	Max Chins			10
90s rest	V-ups			6
	KB Up Chops			16
Technique	Load	Reps	Superset
Bench	65	3x10	DB Rows EMOM	5*40/side
60s rest
Assistance
	2 Rounds 8 Press 8 Steps / 7 Press 7 Steps / Down to 1 / Rest 60s
Load	5

Presses felt good today, 2 reps above last time