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
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.
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
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 werenât good at all, was supposed to do a heavier weight as the top set but wasnât happening.
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
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 Iâve become sick or hurt myself has meant this 3 month program has taken 6 months and Iâm still not done with it. Going to deload this next week and cut out caffeine since my tolerence is sky high since Iâve 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.
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.
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
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
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 couldnât 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
Just for future reference this is the set up for my incline bench so I donât spend 30 mins setting it up every time, safeties at 17 and bench at the 5th notch up.
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
Thatâs huge. I donât think Iâve ever commented here, but your work ethic inspires. Thatâs also a long time to diet. A break is more than well-deserved.
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
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