Every Day Carry - Aiming for 2:3:4:5 Plates

Weights on the mass builder program are finally starting to get heavy again thankfully, should have a lot more flying in soon

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29/07/21

Wave 3/Week 7/Day 4
STRENGTH GIANT SET - Bench Focus (Hypertrophy)
Bentover Row
90 x 10
105 x 5+3
115 x 3+2
CG Bench
87.5 x 8
100 x 5
110 x 2 PR
Band Twisty Things
3 x 8
Battle Ropes
3 x 20 secs

TECHNIQUE GIANT SET - At the top of every minute for 10 minutes
Press swapped to push press after 6th set
60kg x 3
Pullups wide on rack
x 3
Band Twisty Things
x 4

Assistance Finisher
Pendlay Row
70kg x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Floor Press
70kg x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Conditioning at the top of every minute for 12 minutes
Burpees
x 5
Bench
bar x 15

Did some gardening then

BB Curls
40kg x 5 x 5
Band Face Pulls
5 x 15

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01/08/21

Absolutely pouring down with rain nonstop today

Wave 3/Week 8/Day 1
STRENGTH GIANT SET - Squat Focus (Speed & Endurance)
Jumps
3 x 4
Pause Squats
100 x 9
120 x 6
140 x 3
HLR
3 x 5

TECHNIQUE GIANT SET
Deadlift Rows
140kg x 5, 5, 4 this was tough
Deadlifts
140kg x 3, 3, 4
Dragon Flags
3 x 8

Assistance Finisher all with 20kg weight vest on
Front Squat
40 x 5, 5, 4
BSS
3 x 8
Reverse Lunge
3 x 8 each leg

burnout of 30 reps bw squat with weight vest on

Conditioning 5 rounds in 10 mins
Burpee Pullups
30 secs
Jumps
30 secs
Pushups
30 secs
rest 30 secs

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What exactly is a deadlift row?

You use the body english from the deadlift speed to row the bar into your stomach.

I do them like a more cheaty pendlay row since I reset the bar onto the floor each rep

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Sounds very difficult and I imagine it’d be even worse doing them from the shins/hang?

If you do them from hang each rep it’s a lot harder, although I find that movement similar to what I do for rows just a bit less strict so I prefer to deadstop each rep and be explosive. Also I end up doing pendlay, DB rows, fatman pullups and normal barbell rows several times a week so it’s different enough to be interesting to me.

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03/08/21

Wave 3/Week 8/Day 2
STRENGTH GIANT SET - Overhead Focus (Hypertrophy)
Pullups
bw x 13 PR
5kg x 9
10kg x 6
Z Press
50 x 10
57.5 x 8
65 x 5
Plate Halos
10 x 6
20 x 6
10 x 6
Turkish Get Ups
20kg sandbag x 3 x 3

TECHNIQUE GIANT SET
Bench
100 x 5
100 x 4
95 x 3 x 5
Inverted Rows wide grip
5 x 12
Plate Halos
10 x 5 x 6

ASSISTANCE FINISHER 4 Rounds
Press
22kg, wanted to follow this exactly and got an insane pump
Complete 10 Reps, on you last one, hold the reps above head for :30 Seconds
Complete 8 Reps, on you last one, hold the reps above head for :20 Seconds
Complete 6 Reps, on you last one, hold the reps above head for :10 Seconds
:60 Seconds Rest

Pushup Challenge
bw x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 10, 2

BB Curls
40 x 5 x 6

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06/08/21

Trained with my sister today since she is home

Wave 3/Week 8/Day 3
STRENGTH GIANT SET - Deadlift Focus (Power)
KB Swing
8 x 3 x 5 each side
Paused Deadlift
140 x 8
160 x 5
180 x 2
Ab Wheel
3 x 8 on knees

Techinque Giant Set took ages since needed to unload 100kg of plates for my sister every set
Squat
125 x 10 x 3
Deadbugs
8 each side x 10

Extra work/ conditioning
Walking Lunges
80 total with 20kg sandbag

Sandbag Farmer Walks
25kg each hand x 80, 70, 60 steps

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07/08/21

Have the flu or something felt awful whilst training so cut it short

Wave 3/Week 8/Day 4
STRENGTH GIANT SET - Bench Focus (Speed & Endurance)
Meadows Row
50 x 12
52 x 9
55 x 6
Floor Press
85 x 9
95 x 7
105 x 6
Band Twisty Things
3 x 6
Battle Ropes
3 x 30 secs

TECHNIQUE GIANT SET - 4 Rounds
Chins
4 x 8 happy with this at least
Press
55 x 8, 8, 6, 8
Full Contact Twists
4 x 6 each side

Did one dip and my left shoulder tweaked a bit, need to be a bit more serious on recovery since I’ve been slacking on it with this intense program. Going to try doing more swimming and hot tub+ doing most of the exercises in these lower and upper stretching warmup routines twice a day, once before I train and once before I sleep

Also considering doing some sled work and moving some of the conditioning work that is upper focused on lower body days (and vice versa) to an active rest day. Should help with cutting session times down a lot as well

12/08/21

Still feeling sick with the flu so taking a break/ deload off. Got a sport massage today as well and I had really tight hamstrings, traps and left quad. Got my shoulder looked at as well and it was just a muscle tightness issue on the frontside so should be back to normal soon and can resume training.

19/08/21

Still feeling a bit sick but got the work done, got a new pre-workout which I’ll only use on lower days since it’s got more stuff in it and also got some new knee sleeves in a lower size which felt very good and used them on deads as well.

Wave 3/Week 9/Day 1
STRENGTH GIANT SET - Squat Focus (Power)
Band GM
3 x 10
Box Squat
100 x 10
120 x 8
140 x 4
V Sit Ups
3 x 25

TECHNIQUE GIANT SET
Deadlift
140 x 3
160 x 3 x 5 volume PR for sure
140 x 5
Band Leg Curl
5 x 8 each leg
Dragon Flags
5 x 5

Assistance Finisher 5 rounds in 10 mins of
DB Row
25 x 8 each arm
DB 1 Leg RDL
25 x 8 each leg
Band Leg Extension
15 reps

Conditioning
Tabata Concept 2 Rowing for 12 mins, 2000metres

2 Likes

19/08/21

Wave 3/Week 9/Day 2
STRENGTH GIANT SET - Overhead Focus (Speed & Endurance)
Chin Ups
bw x 12, 12, 10
Pin Press at eyebrow
60 x 8
70 x 6
80 x 2
Med Ball Slams
3 x 10
Hanging L Sit
3 x 30 secs

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

very tough work

ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)
:30 Seconds Extended Plate Front Hold (Like a Steering wheel) - Walking make this Easier
:30 Seconds Extended Overhead hold (Like a Farmer’s Walk)
:30 Seconds Extended Crucifix Hold (Plates in hands - Arms out to Sides)
:30 Seconds Rest

Conditioning top of every minute for 10 minutes
Clean and Press Relay
20kg Plate x 1
35kg Keg x 1
50kg Keg x 1
Rest of minute skipping

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21/08/21

Wave 3/Week 9/Day 3
STRENGTH GIANT SET - Deadlift Focus (Hypertrophy)
Seated Box Jumps
3 x 5
Deficit Deadlifts
130 x 9
150 x 7
170 x 5 PR on these deficits
Side Plank
3 x 30 secs each side
Farmers Walk
25kg sandbag each hand x 50ft, 65ft, 80ft
Sled Push
3 x 50ft

TECHNIQUE GIANT SET 4 rounds of
Burpee Pullups
5 reps
Squat
120 x 8 PR for volume for sure doing 4 sets of this
Deadbugs
x 8

Mindset Finisher
Deficit Deadlift
120kg x 11 in 1 min 30
1 min rest
120kg x 8 in 1 min
30 sec rest
120kg x 5 in 30 sec

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23/08/21

Wave 3/Week 9/Day 4
STRENGTH GIANT SET - Bench Press Focus (Power)

Pendlay Row
90 x 8
100 x 8
107.5 x 8
Pin Bench on chest
75 x 10
87.5 x 8
100 x 6 nice
Flutter Kicks
3 x 60 secs
Skipping
3 x 60 secs

TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set
Chins
bw + 12.5kg x 5 x 5 nice
Press
65 x 5 x 5 very tough as well
Flutter Kicks
5 x 60 secs

Assistance Finisher
Bench minimal rest
60 x 5
80 x 5
90 x 5
85 x 5
75 x 5
70 x 5
65 x 4 to failure

Conditioning
went sea swimming with the dogs, saving deck of cards for a conditioning day

Pretty happy with the physique at the moment, making some solid progress and noticing more vascularity as well as leanness and athleticism as well. Still continuing the shred of course I could easily lose another 5kg or so and build around that weight at 90kg, still very happy with 55kg of lost though

Some pictures of me and the dogs, first one she is pregnant so a bit chunky

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I am reading this as you have lost 55kg??? That’s incredible man

Cute dogs and also, must be awesome to be near the ocean and be able to bring them down there for some swimming.

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25/08/21

Wave 4/Week 10/Day 1
STRENGTH GIANT SET - Squat Focus (Hypertrophy)
Front Squat
100 x 7
120 x 1, failed 2nd then another 1
130 x 0 completely missed this one, belt was too loose felt like I couldn’t get a good brace, also practicing front squats once every 3 weeks meant my form broke down too much at this heavy weight and pitched forward
Med Ball Jumps
3 x 10
Burpee Pullups
3 x 8

Technique Giant Set every minute on the minute
Deadlift
140 x 3 x 10

Assistance Finisher
Tempo Squats
70 x 5
70 x 4
70 x 3
80 x 2
80 x 3
80 x 4
80 x 5
Step Ups
holding 20kg plate x 5, 4, 3, 2, 3, 4, 5 each side
Wall Sits
7 x 30 secs

Conditioning
Sea swimming again with the dogs

Went on Strengthshop and bought a new smaller single prong belt, two grenade handles, olympic pin for swings, a 40kg Med Slam Ball as well as some seatbelt safeties for my rack as well.

2 Likes

26/08/21

Wave 4/Week 10/Day 2
STRENGTH GIANT SET - Overhead Focus (Power)
Pullups
bw + 10kg x 8
bw + 15kg x 6 PR
bw + 20kg x 5 PR as well
Push Press
70 x 8
80 x 6
90 x 3 PR
Overhead Bends
3 x 8
Skipping
3 x 60 secs

Technique Giant Set
Bench
92.5 x 8, 8, 8, 7
Bentover Row
92.5 x 4 x 8
Overhead Bends
4 x 8

Assistance 2 rounds of max reps on
DB Press
Face Pulls
Curls
CG DB Bench
Lat Raises

Conditioning
Explosive Pushups onto a bumper
x 1, 2, 3, 4, 5
Chins
x 1, 2, 3, 4, 5

1 Like

28/08/21

Wave 4/Week 10/Day 3
STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance)
Rack Deadlifts
140 x 9
170 x 7
200 x 3 felt my back tweak on 3rd rep,
Dragon Flags
2 x 10
Keg Carry
35kg x 2 x 100ft
Keg Over Shoulder
50kg x 2 x 3

Cut the session short after tweaking my lower back, had a bath and used a massage gun on it but still feels rough. Just too much work and volume on back intensive things this week with not as much recovery since am in a calorie deficit. Doing 140 x 10 x 3 DL then heavy rows 4 x 8 the next day gave me a lat cramp whilst benching which probably contributed.

New stuff arrived, excited to use them in training. Back is recovering pretty well so should be back to training soon with final 2 weeks of the massbuilder program.

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