T Nation

Brute Force Shred

01/09/21

Wave 4/Week 10/Day 4
STRENGTH GIANT SET - Bench Focus (Hypertrophy)
DB Rows
35 x 10
40 x 8
45 x 6
CG Bench
95 x 7
105 x 4
115 x 2 PR
Band Twisty Things
3 x 6 each side
Battle Ropes
3 x 20 secs

Technique Giant Set EMOM 10 mins
Press
60 x 5 x 3
1 min rest to change weights
55 x 2 x 3
50 x 3 x 3
Band Twisty Things
between most sets x 4 each side

Assistance Finisher
Floor Press
70 x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11
Pullups on cannon balls
11 sets of triples

Conditioning 10 rounds as fast as possible
Burpees
x 5
Poundstone Curls
x 10
Face Pulls
x 10

Hit my lowest weight today of 92.7kg today, when I competed in powerlifting in 2017 I was around 93kg. Had a good pump today as well looking a lot leaner. Lower back is also almost back to normal as well just made some exercise selection changes today to accommodate

5 Likes

Dog had 11 puppies so training is going to be off schedule for a while, have to stay up till 7am taking care of them for a few weeks and get a lot done during the day as well.

Did a quick 1:30am session between bottle feeding supersets

3 rounds of
Pullups 10, 6, 6
Pushups x 12
Squats x 15
Medball to Shoulder 40kg x 4

4 Likes

06/09/21

Had 4 hours sleep because of puppy duties

Wave 4/Week 11/Day 1 2 weeks left
Squat Focus (Speed & Endurance)
Box Jumps
3 x 4
Pause Squat
100 x 8
120 x 6
140 x 3
Situps hands above head
3 x 12

Technique
Deadlift
140 x 3 x 5
Situps hands above head
3 x 12

Cut the rest short since my hamstring felt a bit tight, lower back felt completely fine though which is good

07/09/21

Wave 4/ Week 11/ Day 2
Overhead Focus - Hypertrophy
Pullups
+5kg x 10
+10kg x 8
+20kg x 6
Z Press
50 x 9
60 x 7
70 x 4
Plate Halos
10 x 6 each side
Turkish Get Up
8kg KB x 3 x 4

Technique Giant Set
Bench
105 x 5
105 x 4
100 x 5
100 x 5
100 x 4
Inverted Rows
5 x 12
Plate Halos
10kg x 5 x 6 each side

Assistance 4 rounds of
Press
35 x 10 with a 30 sec hold at the top
Curl
35 x 10
Facepulls
x 25 reps

Conditioning
Pushups 3 breaths between minimal rest
x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12

Tough session, bench sets were hard to complete and hit a few prs on the pull-ups and push-ups as well as the z press

1 Like

10/09/21

Wave 4/Week 11/Day 3
STRENGTH GIANT SET - Deadlift Focus (Power)
KB Swings
8kg x 3 x 8
Paused Deadlift
150 x 7
170 x 2 not the best
Sled Pushes
25kg x 3 x 50 feet
Ab Wheels
3 x 8

TECHNIQUE GIANT SET top of every minute
Squat
130 x 3 x 3 1 min break
120 x 3 x 3 1 min break
120 x 4 x 3

Conditioning top of every minute for 10 mins
Axle Deadlifts
90 x 10 x 3
Chins
first five sets x triples + pause at top
Ball to Shoulder
40kg x 1
Mountain Climbers
rest of minute

Had a sea swim afterwards as well

Deadlifts weren’t good at all, was supposed to do a heavier weight as the top set but wasn’t happening.

2 Likes

11/09/21

Wave 4/Week 11/Day 4
STRENGTH GIANT SET - Bench Focus (Speed & Endurance)
Meadows Row rip
40 x 12
45 x 10
50 x 8
Floor Press
87.5 x 8
100 x 6
112.5 x 3 PR
Battle Ropes
3 x 30 secs
Full Contact Twists
3 x 6 each side

TECHNIQUE GIANT SET 4 Rounds
DB Row
45 x 8
Press
60 x 8
Full Contact Twists
6 each side

2 rounds of plyo pushups, poundstone curls and band pushdowsn

Conditioning top of every minute for 10 mins
DB Clean & Press
25kg x each side x 5 rounds
30kg x each side x 5 rounds
Flutter Kicks
rest of minutre

1 Like

14/09/21

Wave 4/Week 12/Day 1
STRENGTH GIANT SET - Squat Focus (Power)
Band Good Mornings
3 x 8
Box Squat
110 x 9
130 x 4 meh
Sit Ups
3 x 25 hands above head

Assistance Finisher 5 rounds of
Leg Curl with band
x 5 each side
Deadlift
130 x 5
Toes to Bar
x 5

Been missing a lot of lifts recently and having absolutely no energy throughout the day and whilst lifting which has led me to cutting the sessions short. Also the amount of times I’ve become sick or hurt myself has meant this 3 month program has taken 6 months and I’m still not done with it. Going to deload this next week and cut out caffeine since my tolerence is sky high since I’ve been staying up with the puppies as well.

However I have put on a large amount of mass with this program and hit a lot of PRs and lost just over 10kg of fat as well. Going to get another custom program from Brian Alsruhe and see what he thinks is best.

1 Like

Nice, man! It’s some good work you’ve been doing in here, and these kind of results prove it.

1 Like

Getting started on a custom 12 week powerbuilder strongman program from Brian Alsruhe very soon, alternating light medium and heavy days with speed & endurance, hypertrophy and power focuses.

Plan is to spend 2 weeks roughly maxing out my 4 main lifts from the last program and seeing the gains there, then I need to do some tests for log pressing, circus DBs, yoke walks, log incline, Continental Clean & Presses and SSB squats

Going to do the 4 main lifts following a structured protocol, then try to get some more estimates on the extra lifts. I think a push day of different log lifts, one spent doing SSB squats and using the new chain yoke I made with an axle, another one doing circus DBs and continental clean and presses should work well. Then get started on week 1 of the new program.

3 Likes

1 week deload done

22/09/21

Test Day 1
Bench
80 x 3
100 x 2
115 x 1
125 x 1 PR I think, have been using this as a rough training max for a while since I did 120 x 2 a while back and 20kg bw heavier, good progress to keep the bench max the same despite that

Circus DB using a regular DB with olympic plates on it, also a thinner grip but similar movement at least
25 x 1
30 x 1
35 x 1
40 x 1 Left arm definitely a bit weaker on this, need to practice it a lot more

Bench
100 x 7
100 x 5
100 x 5
DB Rows
25 x 3 x 10

2 Likes

24/09/21

Test Day 2
Deadlift
125 x 3
150 x 2
165 x 1
180 x 1
190 x 1
203 x 2 PR nice,

video

https://www.instagram.com/p/CUNeArHr0l1/

210 x 0 not happening after the 203,

backoff of beltless
100 x 3 x 5

Knees to Elbows
5 x 5 between

1 Like