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

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

5 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.

2 Likes

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

3 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

2 Likes

27/09/21

Test Day 2
Press
40 x 3
50 x 3
60 x 3
70 x 1
77.5 x miss
75 x miss
60 x 10 PR
60 x 5
60 x 5

Pullup weighted vest
10 x 2
20 x 2
30 x 1
35 x 1
40 x 1
45 x 1
50 x 1 nice, never done more than 20kg weighted so this is good
bw 3 x 10

missed the presses around the eyelevel, probably still fatigued from bench press and circus db test day 1. Going to retry the max in about a week, definitely feel like I could hit 80kg still

2 Likes

01/10/21

Test Day 4
Squat
90 x 3
110 x 3
135 x 3
145 x 2
162 x 1
170 x 0
170 x 1 not the best, tried a double and failed the second rep

SSB Squats
140 x 1
150 x 1

Yoke Walks with chain axle yoke thing
did 100kg for 2 runs, first time doing yoke very challenging to say the least

Getting pretty bored with doing tests so going to do 1 more day of them and start the new program.

1 Like

03/01/21

Test Day 5 final day
Axle Clean and Press
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1 I couldn’t one motion the clean on this weight, put it on my belt halfway up, never done cleans above 70 pretty sure

Log Clean and Press
40 x 2
50 x 1
60 x 1
70 x 1
80 x 0 missed on the press, clean felt easy

Log Incline
60 x 8
70 x 2
80 x 1

Pullups
8 sets of 5

Just for future reference this is the set up for my incline bench so I don’t spend 30 mins setting it up every time, safeties at 17 and bench at the 5th notch up.

1 Like

OK time to get serious on training and change the log name

All my current maxes for the Powerbuilder Strongman program up next,
Squat 170
Bench 125
Deadlift 203
Press 75
Axle Clean and Press 90
Log Clean and Press 70
Log Incline 80
Yoke Walk 100
SSB 150
DB Press 40
Floor Press 120
Frame Deadlift 200
Front Squat 120
CG Bench 120

Quick physique update with a pump from today, the massbuilder program has definitely worked. I lost 15kg of weight during the 6 months it took me to complete it but results are very good. Not going to focus too much on body comp and instead focus on eating enough during the next 3 months. Currently around 93kgs down from 148kg when I started training and logging again in June 2020.

Also very strangely got a date with a girl because of my muscles which is a bit odd

5 Likes

That’s huge. I don’t think I’ve ever commented here, but your work ethic inspires. That’s also a long time to diet. A break is more than well-deserved.

Hope the date goes well!

2 Likes

06/10/21

first day of new program

Wave 1/Week 1/Day 1
STRONGMAN 5 Rounds top of every 90 seconds
Yoke Walk
70kg x 50 feet
DB Farmer Walk
25kg x 50 feet

STRENGTH - Deadlift Focus (Hypertrophy) 90 sec rest between
Deadlift
120 x 10
140 x 8
160 x 6
HLR holding top of rack
3 x 10
KB Snatch
3 x 4 each side

ASSISTANCE - 3 Rounds of the Following Giant Set
Rack Deadlifts
100 x 16
Kroc Rows pretty strict
35 x 14 each side
HLR holding top of rack
3 x 10

Conditioning
Log Clean top of every 30 secs
40kg x 3
managed 6 mins straight of that, good way to practice log

4 Likes

07/10/21

posterior chain is smoked after yesterday

Wave 1/Week 1/Day 2
STRENGTH - Overhead Focus (Power)
Pullups weighted
5kg x 8
10kg x 6
12.5kg x 6
Continental Clean and Presses
60 x 8
67.5 x 6
75 x 5
Windshield Wiper
3 x 5 each side

STRONGMAN - 4 Rounds (2 Each Side)
DB Clean and Press 1 min time cap, 1 min rest
25 x 10
25 x 8

Assistance 4 rounds, 30 sec rest
Z Press
30 x 30 sec
Lat Raises
7 x 30 sec
Face Pulls
band x 30 sec

Conditioning top of every minute for 10 minutes
Sandbag Carry 40kg x 100 feet

3 Likes

09/10/21

Wave 1/Week 1/Day 3
STRENGTH - Squat Focus (Speed & Endurance)
Front Squats
70 x 12
80 x 10
90 x 8 PR
Standing Band Crunches
3 x 12
Box Jumps
3 x 8

Assistance
Good Morning
60 x 12
40 x 3 x 12
Band Leg Curl
4 x 12
Walking DB Lunge
7kg x 4 x 20

4 Likes

10/10/21

Wave 1/Week 1/Day 4
STRENGTH - Bench Focus (Hypertrophy)
Bentover Row
75 x 10
85 x 8
95 x 6
Close Grip Bench
75 x 10
85 x 8
95 x 8 PR nice
Dragon Flags
3 x 10
KB Windmills
3 x 8 each side

Assistance 4 rounds of
NG DB Bench
25kg x 15
Dips
2 x 8 on bars
2 x 8 on bench
Band Extension
x 20

nice tricep pump today, need to sweep my gym I know

7 Likes