T Nation

Brute Force Shred

02/07/21

End of Wave 1

Belt is too loose so had to make a new one hole today, when I started training 9 months ago was on the widest hole so very good progress on the weightloss

Wave 2/Week 4/Day 1
STRENGTH GIANT SET - Squat Focus (Hypertrophy)
Front Squats
60 x 9
80 x 7
100 x 3
Squat Jumps
with medball x 3 x 10
Burpee Pullups
3 x 5 reps

Technique Giant Set top of every minute for 10 mins
Deadlift
120 x 3
RKC Plank
bracing against tight belt for 8 seconds

Assistance Finisher 5, 4, 3, 2, 3, 4, 5 Reps of
Tempo Squats
60kg x 5, 4, 3, 2, 3, 4, 5 reps
Step Ups
high bench x 5, 4, 3, 2, 3, 4, 5 reps
Wall Sit
Holding medball out front 7 x 20 seconds+ minimum

Conditioning top of every minute for 8 mins
DB Manmakers
x 2
DB Front Squats
as many as possible

2 Likes

Nice job with the weight loss mate.

1 Like

04/07/21

Wave 2/Week 4/Day 2
STRENGTH GIANT SET - Overhead Focus (Power)
Pullups
bw x 9, 7, 6
Push Press
60 x 10
70 x 8
80 x 2 should’ve gotten more felt lightheaded on first press so racked it,
Overhead Side Bends
3 x 4 each side
Skipping
3 x 60 seconds

TECHNIQUE GIANT SET - 4 Rounds
Bench
80 x 8
Bentover Row with axle
70 x 8
Overhead Side Bends
3 x 4 seconds

Tried some DB pressing that was prescribed but didn’t feel it

Conditioning
Bear Crawl x 60 feet
CG Pushups x 15, 10, 8, 8, 8,
Gator Crawl x 60 feet
Crab Walk x 60 feet
Bear Crawl x 60 feet
Bear Crawl x 60 feet

Assistance Work
3 x 12 on lateral raises, band pushdown, rear delt band pulls

100 poundstone curls on 17kg axle, took a few breaks since I’ve upped the weight slightly

Also was recording my sets today on presses and the poundstone curls and double overhand work has been paying off slightly

4 Likes

Wow I haven’t seen a pic of you since like years ago. You look a lot leaner and more muscular. Good job mate.

1 Like

06/07/21

Yesterday went to buy some sand to fill in my deadlift holes and got 2 ripped bags for £1 each, also had a swim in the sea for some recovery which I’m going to try do more frequently.

Wave 2/Week 4/Day 2
STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance)
Rack Pulls below knee
110 x 12
130 x 9
150 x 10
Dragon Flags
3 x 5
Keg Carries in bear hug
50 feet x 3
Sandbag Over Shoulder
3 x 3

TECHNIQUE GIANT SET 5 rounds
Squat
100 x 3
130 x 3 felt too heavy
120 x 4 x 5
HLR
x 8 reps over bar

Assistance
DB Row
25 x 5
35 x 5
45 x 5
55 x 3
60 x 3
Nordic Hamstring Curls
5 x 5

Conditioning 6 rounds/12 mins of
Sandbag Farmers Carries
1 min straight
Keg Carries bear hug
x 50 feet

This was the set up I was running for conditioning, carrying the sandbags to my car scorched my forearms yesterday so wanted to incorporate them. Might go to the shop again and get some more for different loads

1 Like

08/07/21

Wave 2/Week 5/Day 4
STRENGTH GIANT SET - Bench Focus (Speed & Endurance)
CG Bench
80 x 9
90 x 7
100 x 5
Bentover Rows
70 x 10
80 x 8
90 x 6
Band Twisty Things
3 x 6
Battle Ropes
3 x 20 secs

Technique Giant Set top of every minute for 10 mins
Press
50 x 3
Band Twisty Things
x 6

Assistance Finisher
Pendlay Row
60 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Floor Press
60 x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Poundstone Curls
17 x 100

Conditioning top of every min for 5 mins
Burpees
x 5
Bench
20 x 100 total reps

Went swimming in the sea for some more conditioning after as well

09/07/21

Wave 2/Week 5/Day 1
STRENGTH GIANT SET - Squat Focus (Speed & Endurance)
Box Jumps
4 x 4 onto trampoline from ground
Pin Squat
90 x 10
115 x 8
135 x 1 got starry eyed and stopped, my ability to move decent weight after being ill and swapping programs is dismal
Decline Sit Ups
3 x 12
KB Swings
3 x 20

Technique Giant Set
Deadlift Rows
100 x 5
120 x 4 PR
110 x 4
100 x 4
Deadlift
100 x 5
120 x 5
110 x 5
100 x 5
HLR
3 x 12

Did some front squats, bss and lunges all with sandbag and cut it short.
Not the best session didn’t feel that well today it so cut it a bit short, whenever I do back to back days on training especially with the intensity with this program I normally feel a lot weaker but today had lack of sleep and food going against me as well.

1 Like

10/07/21

Have been fluctuating around 97.5kg bw the past 2 months straight which makes sense since I was sick and not exercising consistently for half of that time however going to keep a bit stricter on the diet and not eat 3 full meals a day which has worked for me in the past.

Current planned diet is:
Breakfast
Porridge made with water with banana + Yogurt = 600 calories
Lunch/ Post workout
Cooked gousto meal box, somewhere between 600-900 calories
Snack
Protein Shake + Creatine 175 calories
Dinner
Protein Bar + Banana/ Boiled Eggs 300 Calories

Should average out to between 1600-2000 calories per day with enough protein. If needed could swap to double protein shakes and have one as dinner replacement as well but that deficit should be enough for at least a month, going to try swimming more and getting more steps in as well

11/07/21

Wave 2/Week 5/Day 2
STRENGTH GIANT SET - Overhead Focus (Hypertrophy)
Pullups
bw x 11 PR, 9, 8
Z Press
45 x 12
52.5 x 9
60 x 6
Plate Halos
10kg x 3 x 6
Turkish Get ups
8kg KB x 3 x 2 each side

TECHNIQUE GIANT SET
Bench
95 x 5
92.5 x 5
92.5 x 5
90 x 5
90 x 5
Fatman Pullups
5 x 20
Plate Halos
10 x 5 x 6

Assistance Finisher
Press
10 mins of under 50% presses holding over head for 30 secs every 8-10 reps roughly

Conditioning
Pushups
1, 2, 3, 4, 5, 6, 7, 8, 8 failure in under 5 mins tough stuff

superset of
Poundstone Curls
20kg x 5 x 20
Band Pullaparts
5 x 12

12/07/21

Wave 2/Week 5/Day 3
STRENGTH GIANT SET - Deadlift Focus (Power)
KB Swings
3 x 10
Paused Deadlifts
130 x 9
150 x 7
170 x 4
Ab Wheel
3 x 5
Sled Pushes
30kg x 50 feet x 3

MINDSET FINISHER top of every minute till failure in time
Deadlift
90 x 2
90 x 4
90 x 6
90 x 8
90 x 10
90 x 12 over one minute

TECHNIQUE GIANT SET top of every minute for 8 mins, 1 min break 6 rounds in since I was overheating
Squat beltless
100 x 3
Dead Bugs
rest of minute

Conditioning top of every minute ish, went to 10 mins in 8 rounds
Round 1: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers
Round 2: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Round 3: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Round 4: 4 Pull-Ups, 8 Burpees, 9 Push-Ups, 16 Mountain Climbers
Round 5: 4 Pull-Ups, 8 Burpees, 9 Push-Ups, 16 Mountain Climbers
Round 6: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Round 7: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Round 8: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers

1 Like

14/07/21

Wave 2/Week 5/Day 4
STRENGTH GIANT SET - Bench Focus (Speed & Endurance)
Meadows Row
50 x 12
55 x 10
60 x 8
Floor Press
80 x 10
90 x 8
100 x 6 PR
Full Contact Twists
22 x 3 x 6 each side
Battle Ropes
30 secs x 3

TECHNIQUE GIANT SET - 4 Rounds all with 5kg weight vest on
Chins
5kg x 8, 6, 6, 5 can tell bw is going down since first 3 sets were all rep PRs
Press
50 x 4 x 8
Full Contact Twists
22 x 4 x 6 each side

ASSISTANCE FINISHER
DB Rows on bench
35 x 8
40 x 8
42 x 8
Dips
bw x 8, 10, 10 somehow all of these are rep PRs as well

Conditioning top of every minute for 10 mins
Plyo Push Ups
onto bumpers x 2
DB Clean and Press
25 x 1 each side
Flutter Kicks
rest of minute

Poundstone Curls
20kg x 4 x 25
Band Pushdowns
4 x 20

1 Like

15/07/21

Wave 2/Week 6/Day 1
STRENGTH GIANT SET - Squat Focus (Power)
Band GM
3 x 10
Box Squats
100 x 10
115 x 6
130 x 3
Situps hand over head
3 x 25
Bear Walk
3 x 100 feet

TECHNIQUE GIANT SET
Leg Curl
5 x 5
Deadlift
140kg x 5 x 5
Situps hand over head
5 x 25

ASSISTANCE FINISHER
Leg Extensions with band
4 x 20
BSS
12 reps of bw, 5, 10 and 15kg
Band GM
4 x 10

Conditioning top of every minute for 10 mins
Burpee Box Jumps over bench back and forth
2 reps
Step Ups on to high bench with band as resistance
2 reps each side
Platz Squat
bw for rest of minute

17/07/21

Heatwave today in the UK so pretty sweaty session outside, around 28 degrees

Wave 2/Week 6/Day 2
STRENGTH GIANT SET - Overhead Focus (Speed & Endurance)
Chins
bw x 12, 11, 10
Pin Press eyebrow height
50 x 9
60 x 6
70 x 6
L Sit Hold
3 x 20 secs
Med Ball Slams
3 x 30 secs

TECHNIQUE GIANT SET At the top of every minute for 10 minutes
Bench
80 x 3
DB Row
35 x 5 each side

Assistance Finisher top of every 2nd minute for 10 mins/ 5 rounds
Dips
bw x 8
Poundstone Curls
20kg x 25
Lat Raises
9kg x 8

Conditioning 3 rounds of
3 max height jumps
1 min lateral jumps
1 min medball thursters
1 min medball slams

Nearly overheated but good session

18/07/21

Heatwave all week, one more session after today then taking a small deload before the next wave

Wave 2/Week 6/Day 3
STRENGTH GIANT SET - Deadlift Focus (Hypertrophy)
Burpee Boxjumps
3 x 3
Deficit Deadlifts
120 x 10
140 x 8
160 x 4
Side Plank
3 x 30 secs each side
Sandbag Farmers Carries
25kg each hand x 3 x 100feet
Sled Pushes
20kg x 3 x 50 feet

TECHNIQUE GIANT SET - 4 Rounds
Burpee Pullups wide
x 5 reps
Squat
100 x 8
Side Bends
20 x 8

Mindset Finisher
Deadlift
100 x 15 in 1 min 30
1 min break
100 x 10 in 1 min
30 sec break
100 x 6 in 30 sec

Went for a swim in the sea afterwards since it was sweltering

20/07/21

had a sea swim earlier in the day and waited for it to cool down a bit before training

Wave 2/Week 6/Day 4
STRENGTH GIANT SET - Bench Press Focus (Power)
Pendlay Row
90 x 8
100 x 8
110 x 8
Pin Bench
70 x 12
82 x 9
95 x 4
Flutter Kicks
3 x 45 secs
Skipping
3 x 30 secs

TECHNIQUE GIANT SET 5 rounds of
Chins
10kg x 5
Press cleaned each first rep
60 x 5
Flutter Kicks
3 x 30 secs

Assistance Finisher minimal rest just swapping plates
Bench
60 x 5
70 x 5
80 x 5
90 x 4 missed a rep
82 x 5
75 x 5
70 x 5
65 x 5

Poundstone Curls
20kg x 33, 50, 50

1 Like

Taking a small deload since this is the end of Wave 2, been sea swimming everyday as well

23/07/21

Conditioning
Deck of Cars, entire deck in 43 minutes
Hearts = Burpees
Diamonds = Squat Lateral Jumps
Clubs = Pike Pushups
Spades = Pullups, I did the higher rep sets split into multiples of 5 reps

Very happy with a total of 85 pullups today since I could barely do 1 a year ago

24/07/21

Start of Wave 3 today

Wave 3/Week 7/Day 1
STRENGTH GIANT SET - Squat Focus (Hypertrophy)
Front Squat
80 x 8
95 x 6 PR
110 x 2 PR
Squat Jumps
medball 3 x 10
Plank
3 x 30 secs
Burpee Pullups
3 x 8 tough stuff after yesterday

TECHNIQUE GIANT SET - At the top of every minute for 10 minutes
Deadlift
130 x 3
Plank feet elevated on bar
rest of minute

ASSISTANCE FINISHER
SSB Squat
80 x 5
70 x 4, 3, 2, 3, 4
80 x 5
Stepups
high bench x 5, 4, 3, 2, 3, 4, 5
Wall Sits
30 secs x 7

Conditioning
Went sea swimming with the dogs again, new belt hole is feeling loose already and still continuing to loose weight with this pretty manageable diet.

26/07/21

sea swim yesterday

Wave 3/Week 7/Day 2
STRENGTH GIANT SET - Overhead Focus (Power)
Push Press
65 x 9
75 x 6
85 x 5 PR
Pullups weighted
7.5kg x 8
10kg x 6
15kg x 4, 2, 3
Overhead Side Bends
3 x 8

TECHNIQUE GIANT SET 4 rounds
Bench
87.5 x 8
Bentover Rows
87.5 x 8
Overhead Side Bends
x 8

Assistance Stuff
DB Press
25 x 10, 10, 8
Lat Raises
5kg x 3 sets
Bench Rear Delt Raises
5kg x 3 sets

One extra set of chins and dips and cut it short today, will probably have tomorrow off and do some conditioning work or swim

1 Like

27/07/21

Wave 3/Week 7/Day 3
STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance)
Rack Deadlifts below knee
120 x 10
140 x 8
160 x 10
Dragon Flags
3 x 8
Keg Bear Hug Walks
50kg x 3 x 50 feet
Sandbag to Shoulder
45kg x 3 x 3

TECHNIQUE GIANT SET
Squat
140 x 5 pretty happy with this
135 x 5
125 x 3 x 5
HLR
5 x 5

Assistance Finisher 4 rounds of
RDL
60kg x 8
Band Leg Extension
x 20
BSS
bw x 8
10 x 8
20 x 2 x 8
Reverse Sled Drags on belt
50 feet x 45, 65, 85, 100kg
Sled Drags on belt
50 feet x 45, 65, 85, 100kg

Conditioning
Went sea swimming again with the dogs

1 Like