Nice horseshoes!
That neutral grip is working!
1 Like
12/10/21
Wave 1/Week 2/Day 1
STRENGTH - Deadlift Focus (Speed & Endurance)
Trap Bar Deadlift
110 x 12
130 x 10
150 x 8
Situps hands above head
3 x 12
KB Swings
3 x 20
Assistance 5 rounds in 12 mins
Deficit Deadlifts
50 x 10
Nordic Ham Curl assisted with arms
x 12
Meadows Row
30 x 10
Strongman Conditioning
Farmers Walk
25kg sandbag in each hand x 8 mins
4 Likes
Looking like a damn beast dude
1 Like
14/10/21
Wave 1/Week 2/Day 2
STRENGTH - Overhead Focus (Hypertrophy)
Pullups
10kg x 8
12.5kg x 8
15kg x 6
Circus DB on both sides
25 x 5
28 x 4
32 x 3
Bench Halos scuffed GHR halo on decline bench
3 x 4 each way
Turkish Get Ups
3 x 5
Assistance 4 rounds
Waiter Walk
5kg KB x 100ft (left)
Trap Bar Press
30kg x 10
Waiter Walk
5kg KB x 100ft (right)
Trap Bar Press
30kg x 10
Did some Burpees and log clean and press
3 Likes
15/10/21
Cake day so time to squat
Wave 1/Week 2/Day 3
STRENGTH - Squat Focus (Power)
Burpee Broad Jumps
3 x 8
SSB Squats
100 x 8
115 x 6
130 x 5
100 x 4 x 2 was recording a puppy vid
Hollow Rocks
3 x 30 secs
Assistance 4 rounds of
SSB BSS
40 x 8 each side
Walking Lunges
25kg sandbag x 12 each side
SSB Steps
40 x 8 each sides
Strongman 4 rounds with 60 sec on/ 90 sec off
Stone Over Bar
40kg slamball x 8 in a minute
Legs looking pretty decent, puppy helping with some assistance
5 Likes
Legs looking great!
1 Like
17/10/21
Wave 1/Week 2/Day 4
STRENGTH - Bench Focus (Speed & Endurance)
Meadows Row
40 x 12
50 x 10
60 x 6
Floor Press
70 x 12
80 x 10
90 x 10
Knees to Elbows
3 x 10
Battle Ropes
3 x 30 secs
ASSISTANCE 4 Rounds
Dumbbell Rows
45 x 12
40 x 3 x 12
Incline DB
25 x 8
DB Floor Press
25 x 12
Pushups 3 breaths max between
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
3 Likes
12/10/21
Wave 1/Week 3/Day 1
STRENGTH - Deadlift Focus (Power)
Band GM
3 x 8
Deadlift
130 x 8
150 x 6
170 x 4
Situps hands over head
3 x 15
Strongman every minute on the minute for 10 mins
Yoke Walk on chain yoke, need to practice this a lot
90kg x 50 feet
Assistance giant set 3 rounds, 90 sec rest
Stiff Leg Dead
100 x 8
Back Extension
bw x 12
GM
50 x 10
Strongman top of every minute for as long as possible add reps
Trap Bar Deadlift
140 x 2
140 x 4
140 x 6
140 x 8
140 x 10
4 Likes
20/10/21
Wave 1/Week 3/Day 2
STRENGTH - Overhead Focus (Speed & Endurance)
Chins
bw x 12, 8 ,10
Log Clean and Presses clean each rep
40 x 12
50 x 10
60 x 8
L Sit Holds
3 x 25 secs
Med Ball Throws
3 x 10
Assistance 4 rounds
Z Presses
40 x 10
50 x 3 x 10
Bottom’s Up Kettlebell
8kg x 10
External Rotation
light weight x 15
Strongman top of every minute for 10 mins
Stone to Shoulder
40kg x 3
Single Arm Chins assisted on wrist
x 1 alternating
Did some triples on single arm chins afterwards as well,
Reminder to not wear a belt on log cleans in the future
3 Likes
Is this because of the pinching?
Yes did two reps with a leather belt on and have 3 bruises from it
1 Like
22/10/21
was extremely sick yesterday and didn’t eat anything all day, still got a decent session in today just cut out the optional conditioning
Wave 1/Week 3/Day 3
STRENGTH - Squat Focus (Hypertrophy)
Squat Jumps
medball x 3 x 10
Squat
100 x 10
115 x 8
130 x 6
Side Planks
3 x 30 secs each side
Assistance
Front Squat
60 x 5
70 x 5
80 x 5
85 x 5
DB Step Ups
single 25kg db x 4 x 8 each side
Toes to Bar
4 x 5
3 Likes
24/10/21
Wave 1/Week 3/Day 4
STRENGTH - Bench Press Focus (Power)
Pendlay Row
70 x 8
80 x 8
90 x 8
Log Incline Bench Press
50 x 8
60 x 6
70 x 5
Flutter Kicks
3 x 30 secs
Assistance
DB Rows
45 x 5
55 x 5
55 x 5
55 x 5
Incline Bench
60 x 4 x 5
Straight Arm Pulldown
band x 4 x 20
2 Likes
END OF WAVE 1
26/10/21
Wave 2/Week 4/Day 1
STRONGMAN - 5 Rounds Yoke/Farmer’s Medley top of every 90 secs
Yoke Walk
80kg x 50 feet
Farmers Carry
25kg Sandbag x 50 feet
STRENGTH - Deadlift Focus (Hypertrophy)
Deadlift
130 x 8
150 x 6
170 x 6 PR lovely stuff
HLR on rack
3 x 10
Kettlebell Snatches
8kg x 3 x 8 each side
Assistance 3 rounds 90 sec rest
Rack Pulls
105 x 16
Kroc Rows
37.5 x 14
HLR on rack
3 x 10
Conditioning
Log Cleans top of every 30 sec for 10 mins
40 x 3
tough session but happy with deadlift PR, everything except 2 top deadlift sets was double overhand forearms blowing up
3 Likes
27/10/21
had a night out and not that much sleep, still hit some nice PRs though
Wave 2/Week 4/Day 2
STRENGTH - Overhead Focus (Power)
Pullups weighted
20 x 6 PR did this for five before
22.5 x 4
30 x 1 failed next two reps like halfway up
Continental Clean and Press
62 x 6
72 x 4
80 x 5 PR
Windshield Wipers
3 x 8 each side
STRONGMAN - 3 Rounds
DB Clean and Press 60 sec on 60 sec off, swapping arms each rep
26 x 12
26 x 12
26 x 14
ASSISTANCE - 4 Rounds
:30 Seconds “Z” Presses 45kg
:30 Seconds Lateral Raises 9kg
:30 Seconds Face Pulls band
:30 Seconds Rest
STRONGMAN on the top of every minute 10 mins
40kg slamball x 100 feet
3 Likes
29/10/21
was sick last night but somehow hit a bunch of nice PRs today
Wave 2/Week 4/Day 3
STRENGTH - Squat Focus (Speed & Endurance)
Front Squat
70 x 10
85 x 8
100 x 8 PR best on this before was a double
Band Standing Crunches
3 x 10
Box Jumps onto trampoline
3 x 8
ASSISTANCE - 4 Rounds 90 sec rest
Good Mornings
60 x 12
Band Leg Curl
x 12
Dumbbell Walking Lunges
9kg x 12
all the assistance is heavier than last wave as well, good progress
3 Likes
31/10/21
Wave 2/Week 4/Day 4
STRENGTH - Bench Focus (Hypertrophy)
Bentover Rows
90 x 8
105 x 6
120 x 4 PR nice
Close Grip Bench
80 x 8
92 x 6
105 x 5 PR
Dragon Flags
3 x 10
KB Windmills
3 x 8 each side
Assistance 4 rounds 90 sec rest
DB NG Press
25 x 15
Bench Dips
x 15
Band Pushdowns
x 20
good pr’s today, rows were pretty clean as well only the last rep was a bit english. Bench dips also feel pretty good definitely prefer them to regular dips. Did some curls with 25kg DB for fun as well
3 Likes
Nice work!
1 Like
01/11/21
Wave 2/Week 5/Day 1
STRENGTH - Deadlift Focus (Speed & Endurance)
Trap Bar Deadlift
120 x 10
140 x 8
160 x 8
GHR Halos
3 x 8 each side
KB Swings
3 x 30 secs
Assistance
Stiff Leg Deficit Deadlift
100 x 10
105 x 10
105 x 10
Band Leg Curl
3 x 12
Meadows Row
40 x 10
40 x 10
50 x 10
Back is absolutely fried after the 120kg rows yesterday + work today,
2 Likes
03/11/21
Wave 2/Week 5/Day 2
STRENGTH - Overhead Focus (Hypertrophy)
Pullups
5kg x 8
20kg x 5
20kg x 4
Circus DB on each side
25 x 4
30 x 3
35 x 2
GHR Halos
medball x 3 x 6 each side
Turkish Get Ups
8kg x 3 x 5
Assistance
Waiters Walk left and right
8kg x 4 x 100feet
Trap Bar Press
30 x 10
40 x 7 x 10
Strongman
Keg Walk
62kg x 3 max distance
2 Likes