Pursuit of Gains

Training Training Logs
301
Massbuilder
Day 3 Week 3 Wave 4 Notes
Strength
Deficit Deadlift Set 1 Set 2 Set 3
90 102.5 112.5 8,6,8
Circuit Straight lat pull 10
90s rest Burpee 5
Twists 12
Technique Load Reps Superset
Squat 72.5 8x4 DB SS & HLRs 6/side & 10
60s rest llll
Assistance
Zerchers 90s / Rest 60s / Zerchers 60s / Rest 30s
Load 40
Massbuilder
Day 4 Week 3 Wave 4 Notes
Strength
Pause Bench Set 1 Set 2 Set 3
55 60 67.5 10,9,10
Circuit DB Rows 10*40
90s rest Burpees 5
Side plank 30
Technique Load Reps Superset
Press 40 5x5 Weighted chins just chins, 5x10
60s rest llll
Assistance
Add drop x4
Load 40
302

End of Massbuilder, list of all top sets done over the 12 weeks, with E1RM, hard to go by since the rep ranges are so different, but still fun to track.

Squats:

Reps Weight E1RM
Box 14 75 106.5 W1W3
Box 12 80 108.8 W2W3
Box 8 95 117.8 W3W3
Box 7 102.5 124.025 W4W3
Front Squat 8 70 86.8 W1W1
Front Squat 8 70 86.8 W2W1
Front Squat 5 75 86.25 W3W1
Pause Squat 14 80 113.6 W1W2
Pause Squat 10 90 117 W2W2
Pause Squat 7 100 121 W3W2
Pause Squat 6 100 118 W4W2

Deadlifts

Reps Weight E1RM
Deficit 14 80 113.6 W1W3
Deficit 13 90 125.1 W2W3
Deficit 7 107.5 130.075 W3W3
Deficit 8 112.5 139.5 W4W3
Pause 10 80 104 W1W2
Pause 10 87.5 113.75 W2W2
Pause 8 92.5 114.7 W3W2
Pause 9 95 120.65 W4W2
Rack 16 90 133.2 W1W1
Rack 15 100 145 W2W1
Rack 15 115 166.75 W3W1
Rack 6 127.5 150.45 W4W1

Press

Reps Weight E1RM
Pin Press (Eyes) 10 40 52 W1W3
Pin Press (Eyes) 10 42.5 55.25 W2W3
Pin Press (Eyes) 8 45 55.8 W3W3
Push press 9 47.5 60.325 W1W1
Push Press 10 47.5 61.75 W2W1
Push press 8 50 62 W3W1
Push press 4 55 61.6 W3W1
Push press 12 47.5 64.6 W4W3
Z Press 17 25 37.75 W1W2
Z Press 20 25 40 W2W2
Z Press 14 30 42.6 W3W2
Z Press 15 32.5 47.125 W4W2

Bench

Reps Weight E1RM
CG Bench 8 70 86.8 W1W1
CG Bench 8 72.5 89.9 W2W1
CG Bench 5 77.5 89.125 W3W1
CG Bench 4 85 95.2 W4W1
Floor 8 75 93 W1W2
Floor 8 75 93 W2W2
Floor 5 77.5 89.125 W3W2
Floor 5 82.5 94.875 W4W2
Paused bench (chest) 8 70 86.8 W1W3
Paused bench (curve) 9 62.5 79.375 W2W3
Paused bench (curve) 10 62.5 81.25 W3W3
Paused bench (curve) 10 67.5 87.75 W4W3
1 Like
303

What role plays the E1RM value?

(Am not familar with the massbuilder program, sorry if this is a silly question.)

304

E1RM = Estimated 1 Rep Max

Just a calculation of what a 1RM might be, based on reps and weight lifted, since it can be hard to measure progress, when doing different rep ranges everytime.

305

Just got a barbell, it’s crooked and looks more or less self made (in a bad way) but it works, however the squat rack that i made seems to be too big, the collars rest on the j-cups.. Gotta bring chop it up and narrow it down.

Expected the barbell to be 20kg, got no way to weight it.. But there’s no way, must be a 10kg barbell.

This week i’m gonna do some testing and just play around abit.

14/03

Deadlift - worked up to 1x137.5kg

I was still under the impression that my bar was 20kg here, so i was pretty stoked at how easy this moved, oh well.

Zercher Squat - worked up to 87.5kg

Floor press - worked up to 87.5kg

Pin press (eye level) - worked up to 70kg

Finished with 10 sets of:
5 Pullups + 5 Burpee + med ball clean

and 100 bicep curls.

1 Like
306

Oh, I see. Are the main sets close to max?

307

Every top set in Mass Builder is an AMRAP set, so yeah ideally it’s a max.

Just freestyling this week, feels pretty good to just do whatever after following a program for 12 weeks.

16/03

  • Squat - Worked up to 137.5kg

  • Decifit deadlift - worked up to 137.5kg

  • Bench - 102.5kg

  • Push press - 75kg

Need more weight for the lower body exercises, got another 30kg at work that i’ll fix up tomorrow.

17/03

  • High bar squats - 5xbar, 5x50, 5x70, 5x100, 5x110
    5 Burpees, 5 Pullups, 60s plank between every set.

  • Bench 10x10x50
    Medball burpee C&P 5x20 +Bench abs 10 between every set.

Bench done BB style, haven’t felt a pump in my chest for a while.

1 Like
308

Some strong lifting there, your efforts are paying off :+1:

309

Appreciate it my man. Yeah lifts definitely gone up

18/03

  • Press - worked up to 70kg

  • Box Squat - worked up to 140kg

  • Rack Deadlift - worked up to 167.5kg

  • Pin Bench - worked up to 117.5kg

Huge gains all around (i think.. considering i haven’t ever maxed out on any other than the press, but last time i did that with a real bar was 60kg), not sure if my new 15kg plates are actually 15, might be alittle less since i milled out the inner hole, but should be close.

1 Like
310

Going to keep at it with basically the same programming, however the main strength exercise i’ll build up to a heavy set, and then do back off sets from there

21/03

  • Front squat circuit
    5x30, 5x50, 5x60, 5x67.5, 5x75, 5x80, 10x60, 15x60
    5 Squat jumps
    5 Burpee pullups
    60s plank

ran out of time today, but i was also completely smasshed, so i’m pretty happy with what i got done.

1 Like
311
DH style
Day 2 Week 1 Wave 1 Notes
Strength
Push press Top set Back off AMRAP sets of 5
60 48 12 20, 35, 45, 52.5,
Circuit Pullups 5
90s rest Chops 12
Jump rope 30s mountains
Technique Load Reps Superset
Bench 60 8x4 Rows same bar & Bench Abs llll
60s rest
Assistance
2 Rounds 40/20 Arnold Press / Lateral raise / Face pull / Neutral bench
Load 5 / 2.5 / Band / 20
1 Like
312

Had to do 2 days today, going on a trip with the boys this weekend, skipped the assistance just to make sure i dont die.

DH style
Day 3 Week 1 Wave 1 Notes
Strength
Rack Deadlift Top set Back off AMRAP sets of 5
150 120 17 50,80,110,120,130
Circuit KB Swings 15
90s rest Suitcase carry 20*40
HLRs 10
Technique Load Reps Superset
Squat 85 5x5 Goblets & HLRs 20 & 10
60s rest llll

Brutal session, really not looking forward to doing another one.

DH style
Day 4 Week 1 Wave 1 Notes
Strength
CG Bench Top set Back off AMRAP sets of 5
77.5 62 15 30,50,70,75
Circuit DB Rows 10*40
90s rest Plyo pushup 10
Bench abs 10
Technique Load Reps Superset
Press 30 3x10 Burpees EMOM
60s rest

Gonna sleep well tonight

1 Like
313
DH style
Day 1 Week 2 Wave 1 Notes
Strength
Pause Squat Top set Back off AMRAP sets of 5
120 96 13 60,90,110
Circuit Box jumps 5
90s rest KB Swings 15
Hanging L sit 30s
Technique Load Reps Superset
Deadlift 72.5 8x4 DB Rows & Ab wheel 10x40, 10
60s rest
314
DH style
Day 2 Week 2 Wave 1 Notes
Strength
Z Press Top set Back off AMRAP sets of 5
47.5 38 15 10,20,30,40,45
Circuit WG Pullups 5
90s rest Plate halos 10
Battle rope high knees 30s
Technique Load Reps Superset
Bench 70 5x5 Inv rows & Bench Abs 10, 10
60s rest lllll
Assistance
3 Rounds 10 Presss 30s hold / 8 Press 30s hold / 6 Press 10s hold / Rest 120s
Load 16.5

Ended off with a “Med ball burpee Grace”
30 reps in 4:03

1 Like
315
DH style
Day 3 Week 2 Wave 1 Notes
Strength
Pause deadlift Top set Back off AMRAP sets of 5
125 100 12 80,100,110,120
Circuit Broad jumps 5
90s rest Suitcase carry 20x40
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
Load IDK

Worked up to 14 reps on the assistance, was completely destroyed, this was done with my outside setup, which is a barbell and 4 tires, i have no idea what this weights.

1 Like
316
DH style
Day 4 Week 2 Wave 1 Notes
Strength
Floor Press Top set Back off AMRAP sets of 5
77.5 62 17 50,60,70,75
Circuit DB Rows 10x40
90s rest Clapping pushup 10
Wipers 16
Technique Load Reps Superset
Press 32.5 8x4 Max chins & Crucifix hold 11,10,8,8 & 30s w 2.5kg
60s rest
Assistance
3sets JM press 20
plate fly press 10
plate raise 10
40s on 20 off 1min rest
100 curls
1 Like
317

Day 1 Week 3

  • Box Squats - 5x 50, 80, 100, 110, 120, 10x95
    Circuit - 5 Burpee jumps - 10 Split squats /leg - 30s lever plank

Quick workout today, just got in the main circuit

DH style
Day 2 Week 3 Wave 1 Notes
Strength
Pin press Top set Back off AMRAP sets of 5
60 48 13 20,30,40,50
Circuit Max Chins 10
90s rest V-ups 10
KB Up Chops 14
Technique Load Reps Superset
Bench 65 3x10 DB Rows EMOM 5x40
60s rest
Assistance 8 press, 8 steps
7 press, 7 steps
down to 1
3 sets /20kg
Finished with 100 pushups
1 Like