Wave 2 / Week 5 / Day 2
Maximum Effort
Work up to 3RM 3-second paused bench press (final: 295 lbs). A 10 lbs pr
Volume
Then (with 80%) 3 rounds:
Seated cable row x 8 @ heavy (not sure since there isn’t weights listed on the machine it’s so old lol)
3-second pause bench press x 8 @ 235 lbs
GHR sit-ups x 10
Dynamic Effort
EMOM for 10 minutes:
Overhead press x 3 @ 130 lbs w/ black bands
This week is killing me on these dynamic effort days. Wasn’t feeling assistance so I called it there. Next week will hopefully be a surge of volume
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Wave 2 / Week 5 / Day 3
Maximum Effort
Work up to ab1RM of a paused deadlift (final: 455 lbs). A 20 lbs pr from last time, felt a probably had more in the tank but wanted to walk away with a win
Volume
Then (with 80%) 3 rounds:
Rogue belt squat x 8 @ 230 lbs
Paused deadlift x 5 @ 365 lbs
Side crunches x 10 ea
Dynamic Effort
EMOM for 10 minutes:
Squat x 3 @ 315 lbs w/ black bands
Assistance:
Some banded standing leg curls, nothing exciting
Wave 2 / Week 5 / Day 4
Maximum Effort
Work up to a 5RM of seated overhead press (final: 195 lbs, a 10 lbs pr) I initially thought today was a 1rm on this so worked up to 215 before realizing that
Volume
Then (with 80%) 3 rounds:
Weighted pull-ups x 10 @ 30 lbs
Seated overhead press x 10 @ 155 lbs
GHR sit-ups x 10
Dynamic Effort
EMOM for 10 minutes:
Bench press x 3 @ 235 lbs w/ black bands
Assistance:
Some Circus Dumbbell work at 90 lbs working on technique
Then 3 supersets of side lateral raises and overhead rope triceps extension
Btw, @losthog I happened to stumble across your YouTube videos of you doing this program. It was cool to see you in action and that you were doing it with your son (assuming that that’s who that was of course)
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That is my son and his buddy. They want to run the program again this summer. It is tempting…
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Wave 2 / Week 6 / Day 1
Maximum Effort
Work up to a 1RM 3-second paused squat (final: 455 lbs, a 20 lbs pr however after reviewing I feel like I should have gone another 2 inches lower
Volume
Then (with 80%) 3 rounds:
Standing leg curl @ 50 lbs plus bands
3-second pauses squats x 5@ 365 lbs (made sure to hit depth and then some)
GHR sit-ups x 10
Dynamic Effort
EMOM for 10 minutes:
Deadlift x 3 @ 240 lbs w/ purple bands (back to lowest weight but starting with thicker bands)
No assistance today since I made it in to the gym after 9pm and had to get up early.
Wave 2 / Week 6 / Day 2
Maximum Effort
Work up to a 5RM Floor Press (final: 295 lbs, a semi 20 lbs PR since I only got 4 reps)
Volume
Then (with 80%) 3 rounds:
Chest-supported rows x 10 @ 115 lbs
Floor press x 10 @ 235 lbs
GHR sit-ups x 10
Dynamic Effort
EMOM for 10 minutes:
Overhead press x 3 @ 95 lbs w/ purple bands
Assistance:
3 rounds of:
10 x pull-ups
5 x log press @ 150 lbs
10 x weighted dips w/ 90 lbs attached
Wave 2 / Week 6 / Day 3
Maximum Effort
Work up to a 3RM Rack pull (final: 455 lbs, very disappointed in this, I jumped from 455 to 535 and failed, used old pr of 495 for next sets)
Volume
Then (with 80%) 3 rounds:
Leg extensions x 10
Rack pull x 10 @ 395 lbs
GHR sit-ups x 10
Dynamic Effort
EMOM for 10 minutes:
Squat x 3 @ 225 lbs w/ purple bands
Assistance:
3 rounds of:
10 x Chin-ups
10 x GHR @ 90 lbs
10 x rogue belt squat @ 180 lbs
1 Like
Wave 2 / Week 6 / Day 4
Maximum Effort
Work up to a 1RM Split Jerk (final: 245 lbs 20 lbs PR from last wave)
Volume
Then (with 80%) 3 rounds:
Weighted pull-ups x 6 w/ 40 lbs
Split jerk x 5 @ 195 lbs
GHR sit-ups x 10
Dynamic Effort
EMOM for 10 minutes:
Bench press x 3 @ 170 lbs w/ purple bands
Assistance:
Loaded up a log to 160 lbs and EMOM added 1 rep of a clean and press starting with 1 on first minute and 2 on the second etc. I only went until I couldn’t do any more unbroken sets and got 6 completed minutes.
2 Likes
Wave 3 / Week 7 / Day 1
Maximum Effort
Work up to a 3RM Box Squat (final: 405 lbs)
This ended up being less than last wave for the main fact that my left knee has been acting up and despite a bunch of foam rolling and doing the agile 8 my hips felt like concrete today but I wanted to focus on going low today and I did.
Volume
Then (with 80%) 3 rounds:
Standing leg curl x 10
Box squat x 8 @ 325 lbs
Hanging side crunches x 10 ea.
Dynamic Effort
EMOM for 10 minutes:
Deadlift x 3 @ 260 lbs w/ purple bands
Assistance:
3 rounds:
Sissy squat x 10
GHR x 10 @ 180 lbs
Rogue belt squat x 10 @ 270 lbs
Cable curl x 10
1 Like
This is a very impressive workout man.
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Wave 3 / Week 7 / Day 2
Maximum Effort
Work up to a 1RM Log Incline Bench (final: 260 lbs) 20 lbs PR, felt I could have pushed further but wanted to end with a solid win
Volume
Then (with 80%) 3 rounds:
Cheat supported row x 8 @ 135 lbs
Log incline bench press @ 210 lbs
Hanging leg raises x 10
Dynamic Effort
EMOM for 10 minutes:
Overhead press x 3 @ 100 lbs w/ purple bands
Assistance:
3 rounds:
DB row x 10 @ 90, 95, 100
DB squeeze press x 10 @ 55 ea., 60 ea., 65 ea.
V-bar pushdown x 10 @ 130, 140, 150
Cable fly x 10 @ 50 ea, 60 ea, 70 ea (7 reps on last set)
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Wave 3 / Week 7 / Day 3
Maximum Effort
Work up to a 5RM of trap bar deadlift (final: 530 lbs) 20 lbs PR
Volume
Then (with 80%) 3 rounds:
Leg extensions x 12 @ 135 lbs
Trap bar deadlift x 10 @ 410 lbs
Hanging side crunch x 10
Dynamic Effort
EMOM for 10 minutes:
Squat x 3 @ 250 lbs w/ doubled red bands
Decided to try to go the doubled over method instead but was a necessarily smaller band definitely like it better
Assistance:
2 rounds:
10 x chin-ups
4 x 350 lbs tire flip
GHR x 8 @ 360 lbs
Preacher curl x 8 @ 75 lbs
Wave 3 / Week 7 / Day 4
Maximum Effort
Work up to a 3RM push press (final: 245 lbs) only got 2 1/2 reps but still using that weight for the next sets calculation
Volume
Then (with 80%) 3 rounds:
Weighted pull-ups x 6 @ 45 lbs
Push press x 8 @ 195 lbs
GHR sit-ups x 10
Dynamic Effort
EMOM for 10 minutes:
Bench press x 3 @ 185 lbs w/ doubled red bands
Assistance:
Some skill work on both sides with 100 lbs circus DB
Then 3 rounds of:
- Bamboo bar press x 10 w/ 25 lbs hanging from bands on each side immediately followed by
- walking with said bamboo bar in overhead lockout position down and back my gym
- Wide neutral lay pulldown x 10
- Tricep cable combo (10 x straight bar reverse grip, 10 x straight bar normal grip, 10 x rope pressdown$
Wave 3 / Week 8/ Day 1
Maximum Effort
Work up to a 5RM SSB Squat (final: 370 lbs) only got 4 reps but still using that weight for the next sets calculation
Volume
Then (with 80%) 3 rounds:
Let curl x 12
SSB Squat x 8 @ 295 lbs (was supposed to be sets of 10 but that bar wrecked me)
No ab work due to core being exhausted
Dynamic Effort
EMOM for 10 minutes:
Deadlift x 3 @ 285 lbs w/ doubled black bands
Assistance:
Was spent so just did some chin ups and cable curls
Wave 3 / Week 8/ Day 2
Maximum Effort
Work up to a 3RM 3-second paused bench press (final: 305 lbs) 10 lbs PR
Volume
Then (with 80%) 3 rounds:
Chest supported row x 10 @ 135
3-second paused bench x 8 @ 245 lbs
Rope cable crunch x 10
Dynamic Effort
EMOM for 10 minutes:
Overhead press x 3 @ 95 lbs w/ doubled red bands (was supposed to be 110 lbs but those doubled red bands made 1 rep impossible, granted I could/should have raised the safeties it was being looked around but lowering the weight on the bar was quicker and it still was hard as fuck)
Assistance:
3 rounds:
10 x seated cable rows
10x incline bench @ 145 lbs
10 x banded cable flys with fat grips
20 x v-bar cable tricep extension