Pursuit of Gains

Yeah, i was supposed to do it all in one go, but had to take like 10 small breaks :joy:

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Massbuilder Wave 1 Week 3 Day 3

  • Strength set
    Cable SA Pulldown 10 - Deficit Deadlift - Burpee bar touch 5 - Russian twists 6x20
    Deficit Deadlift - 12x60, 9x70, 14x80

  • Technique set 4 rounds
    KB SS 6x20kg/side
    Squat 8x70
    Russian twist 6x20

Switched between lowbar and highbar to feel the difference, the unrack and lockout stability felt alot better on highbar, probably because it’s what i’ve always done, but i felt alot stronger on the lowbar.

  • Assistance
    Zercher squats 40kg
    90s squat, 90s rest, 60s squat, 60s rest, 30s squat

First time doing zerchers, probably should get some elbow sleeves for these, but overall they felt pretty awesome

  • Conditioning EMOM 10m
    Pullups/Burpees/Pushups/Mountain climbers
    Min 1, 1 rep. Min 2, 2 reps, up to 5 reps and then back down.
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Massbuilder Wave 1 Week 3 Day 4

  • Strength set
    DB Rows 8x40 - Paused Bench - BW ManMakers 5 - Side plank 30s/side
    Paused Bench - 15x50, 10x60, 8x70
    Rest 90s

Just realized i used my 1RM comp bench 1RM to calculate the weight, not bad i guess. One mistake tho was, i was supposed to pause at my sticking point, i just paused at the chest.

  • Technique set 5 rounds
    Chins 5x1x20kg
    Strict press 5x35
    Face pulls 30s
    Rest 60s

I only had a 20kg plate to strap on for chins, so i had to do a small reset every rep, couldn’t do 5 in a row.

  • Assistance Add/Drop set
    Bench 40kg 5 reps
    add/drop 5 kg and do another 5 reps, up to 55 kg and back down to 40

  • Conditioning Deck of cards
    Hearts - Burpees
    Spades - Pullups / Inv rows (1-5 pullsup, 6-10 inv row)
    Diamonds - Lateral jump squats
    Clubs - Pushups
    Done in about 30 mins, this was a challenge, especially when i get 3 high cards with the same shape, 29 burpees in a row almost killed me… Fun challenge tho, should’ve timed it.

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Massbuilder Wave 2 Week 4 Day 1

  • Strength set
    Front squat - jump squat 10 - RKC plank 45s - Burpee pullup 8
    9x55, 7x62.5, 8x70

Lost count, mightve been 9.

  • Technique set EMOM 10m
    Deadlift 3x70
    RKC Plank remainder

  • Assistance
    100 alternating Split squats

Nice and quick workout, was in a rush so skipped conditioning.

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Massbuilder Wave 2 Week 4 Day 2

  • Strength set
    Chins 8 - Push press - KB Chops 8x20kg - jumping jacks 90s
    Push press - 10x35, 8x40, 10x47.5

Band snapped on chops, so i did some kind of a KB chop/swing thing insted.

Beat last wave by 1 rep ayy

  • Technique 4 rounds
    Rows - 8x65
    Bench - 8x65
    Flutters 60s
    60s rest

Flutters are still a bitch, my lower back just dont like them.

  • Assistance 2 rounds 40s/20s
    Arnold press 5kg
    Lateral raise 2.5kg
    Face pull band
    Plate press 20kg
    60s rest

  • Conditioning pushups
    90s on/90s off, 60s on/60s off, 30s on/ 30s off
    x3 for Incline pushups, deficit pushups and explosive pushups.

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Quick conditioning workout, got in the part i missed on W4D1

Buy-in 10 Burpee pullups

8 rounds of
2 KB ManMakers followed by 10 KB Squats 20kg

Buy-out 10 Burpee pullups

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Massbuilder Wave 2 Week 4 Day 3

  • Strength Set
    KB Swings 15x20 - Rack Deadlift - Farmers 30m x 30k/hand - 10 Banded Abs
    Rack deadlift - 12x70, 82.5x9, 100x15

  • Technique set 4 rounds
    Squat - 7x90
    KB/BW Squat - 20, 10 with KB and then 10 with BW
    Banded abs - 10

  • Assistance odd/even 10min
    Odd - RDLs / Shrugs / rest 20s each
    Even - SG DL / SG Shrugs / rest 20s each

  • Conditioning 9 min
    1pullup, 2burpee, 3pushup, 4jumping jack, 5kb swings
    add 1 rep and restart
    finished with 7/8/9/10/11 after 9 miins

Massbuilder Wave 2 Week 4 Day 4

  • Strenght set
    DB Row - CG Bench - Bench abs 10
    DB row - 10x30, 8x40, 6x50
    CG Bench - 9x55, 7x62.5, 8x72.5

  • Technique set 10m EMOM
    Press - 3x35
    2BW ManMakers

  • Assistaance 10/8/6/4/2
    Pendlay rows 60kg
    Floor press 60kg
    KB Pullover 20kg
    10 reps, then 8, then 6, 4, 2 no rest.

Had to workout AM today, didn’t have time for conditioning, done PM insted.

  • Conditioning 300 reps bench EMOM
    Buy-in 5 burpees
    9 sets of 15
    11 sets of 12
    3 sets of 11
    115 burpees

Massbuilder Wave 2 Week 5 Day 1

  • Strength set
    Box jumps 4 - Pause squats - KB Swings 15x20 - Hanging knees 12
    Pause squats - 10x70, 8x80, 10x90

Bar was starting to roll down alittle, still working on low bar technique

  • Technique 4 rounds
    Deadlift - 8x80
    DB Rows - 12x30 /side
    Long lever plank - 30s

  • Assistance 10 rounds
    Front squat - 10x40
    Lunges - 8/side

Was supposed to be EMOM like last time, but after 3 rounds i was already exceeding time on the front squats, absolutely dead… Was really close to quitting when starting the 5th set, debating (not for long) whether or not it would be wise to proceed or just listen to my body.

Ended up taking 60-90s between sets, still fucking hard tho.

Conditioning didn’t even get a consideration today, i’ll probably get it in wednesday.

Massbuilder Wave 2 Week 5 Day 2

  • Strength
    Chins - Zpress - Halos 6 - High knee sprint 20s
    Chins - 10xbw, 8x5, 6x10
    Z press - 12x17.5, 9x22.5, 20x25

  • Technique 5 rounds
    Inverted rows 15
    Bench 5x70
    KB Getups 5x10

  • Assistance 3 rounds 10kg
    10 press 30s hold
    8 press 20s hold
    6 press 10s hold

So hard, but alot better than last time.

  • Conditioning Pushups
    1 pushup, stand, 2 pushups, stand… up to 10

19/01 Did the conditioning from W5D1

  • 5 Rounds
    Prisoner squats 30s
    Lunges 30s
    Cossack squats 30s
    Rest 30s

  • 30m weighted walk

Massbuilder Wave 2 Week 5 Day 3

  • Strength
    Broad jumps 5 - Paused deadlift - Suitcase carry 20m 40kg - Ab wheel 8
    Deadlift - 9x67.5, 7x77.5, 10x87.5

  • Technique EMOM 10
    Squat 3x70
    Hollow rocks remainder of the minute

  • Assistance EMOM
    Deadlifts 110x50
    Start with 2 reps, add 2 reps per min, built up to 20reps on the last set.

  • Conditioning 8 min hang
    5 Burpees everytime i drop, dropped alot… Grip was gassed from the assistance.

  • 30m weighted walk

Massbuilder Wave 2 Week 5 Day 4

  • Strength
    DB Row - Floor press - Clap pushups (knees) 10, Wipers 14
    DB Row - 12x40, 10x45, 8x50
    Floor press - 12x55, 8x65, 8x75

  • Technique 4 rounds
    Chins - 11, 10, 6, 10
    Press 8x32.5
    Crucifix hold 15 steps w/ 2.5kg

Got distracted at 3rd set, i guess i needed the break anyway considering i could only get 6 chins

  • Assistance 2 rounds 40s on/ 20s off
    Plate press 20kg
    Dips
    Pushups
    Tricep extensions

  • Conditioning EMOM 12m
    5 Burpees, 5 squats, 5 pushups , 10 mountain climbers, 10 jumping jacks.

Was supposed to be 15 climbers and jacks, but that took me over a minute, so i took it down a notch.

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Massbuilder Wave 2 Week 6 Day 1

  • Strength
    Burpee broad jumps 5 - Box squats - FF Elevated SS 10x20/side - Dead bugs 20
    Box Squats - 12x60, 9x70, 12x80

  • Technique 5 rounds
    Deadlifts 5x90
    Nordics 5
    Hanging knee raise 35s

  • Assistance 5 rounds 40kg
    Pendley rows 30s
    Rdls 30s
    Sumo DL 30s
    Rest 30s

Or atleast that was the idea, my grip couldn’t keep up, so i just did what i could, rested atleast twice as much as prescribed.

  • Clock lunges
    156 Lunges
    12/side, 11/side, 10/side down to 1/side

Massbuilder Wave 2 Week 6 Day 2

  • Strength
    Chins - Pin press (eye level) - V-situps 6 - Burpees 6
    Chins - 11, 11, 10
    Pin press 9x32.5, 7x37.5, 10x42.5

  • Technique EMOM 10m
    Bench - 3x60
    DB Rows - 5x40

  • Assistance 3 rounds
    8 press, 8 steps / 7 press, 7 steps / down to 1 press, 1 step
    5kg/hand

Went really light, wanted to get through it this time, last time was horrible.

. Conditioning 12 rounds
Pushups 20s
RKC Plank 10s

“Day 5” Conditioning

  • 7x5 Rounds of
    3 Burpee pullups followed by 10 one-arm KB Swings w/ 20kg

Massbuilder Wave 2 Week 6 Day 3

  • Strength
    Banded pulldown 10 - Deficit Deadlift - Burpee BT 5 - Russian twists 6x20
    Deficit Deadlift - 10x70, 8x80, 13x90

Pretty good compared to last time 14x80

  • Technique 4 rounds
    FF Eleveated SS 6x20/side
    Squats 8x75
    Russian twists 6x20

  • Zerchers 40kg
    90s on, 60s off, 60s on, 30s off, 30s on.

Killer as always

  • Conditioning
    1 pullup, 2 burpees, 3 pushups, 4 mountain climbers
    then 2, 4, 6, 8
    up to 5, 10, 15, 20 and back down

Was supposed to be done EMOM, but the sets with high reps took almost 2 minutes to get through, so i just got it done however i could.

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  • Massbuilder Wave 2 Week 6 Day 4

  • Strength
    DB Rows 8x40 - Paused bench (Paused halfway up) - BW ManMakers 5 - Side plank 30s/side
    Paused bench - 12x45, 9x55, 9x62.5

  • Technique 5 rounds
    5x20 Weighted chins (more like 5x1x20 singles)
    Strict press 5x40
    Face pulls 15

  • Assistance Add/drop set
    Bench - Start 5x42.5kg, add 2.5kg 3 times, and then retract 2.5 down to starting set

  • Conditioning
    Deck of Cards
    Hearts - Burpees
    Spades - Pullups / inv rows
    Diamond - Lateral squat jump
    Clubs - Pushups

Sweating like a pig (do pigs even sweat?) i can’t imagine doing this in the summertime… Got hit many times by triple and even quadruple high cards of same suit, got me quite mad at one point…

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Man, you are getting some work done - way to go! :+1:

Appreciate it man. I see you got some good stuff in today, all recovered from the rona?

Not entirely, but improving a bit everyday. But have my energy & work capacity back, nice to get a good sweat going.

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Good to hear :muscle:

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Massbuilder Wave 3 Week 7 Day 1

  • Strength
    Front squat - Squat jumps 10 - RKC Plank 45s - Burpee pullups 8
    Front squat - 8x60, 6x70, 5x75

Front squats were really hard today, not too impressed with the result, but i did what i could.

  • Technique EMOM 10m
    Deadlift - 3x75
    RKC Plank rest

Alternated between conventional and sumo

  • Assistance 5,4,3,2,3,4,5 reps
    Tempo Squats 444 w/ 70kg
    Step-ups
    45s wall sit

Im soo weak at wall sits, couldn’t do 45s with good depth, again did what i could tho.

Skipped conditioning, will get it done Wednesday

Massbuilder Wave 3 Week 7 Day 2

  • Strength
    Pullups - Push press - KB Chops 8/side - 90s jumps
    Pullups - 8xbw, 6x5, 4x10
    Push press - 9x40, 7x45, 8x50

Pretty surprised i could get 8 pullups, usually i can barely get 5.
My ankles felt weird doing jumping jacks, so i just did jump rope without a rope basically

  • Technique 4 rounds
    Bent rows - 8x70
    Bench press - 8x70
    Flutters 30-45s

Bench felt like RPE 9.5

  • Assistance 2 rounds 40/20
    Arnold press 5kg
    Lateral raise 2.5kg
    Face pull band
    Plate press 20kg

  • Conditioning Pushups 3variations of:
    90s on, 90s off, 60s on, 60s off, 30s on, 30s off, next variation
    Explosive knee pushups - normal knee pushups - incline bar pushups

Decided to go for knee pushups to actually get a decent number of reps in.

Massbuilder Wave 3 Week 7 Day 3

  • Strength
    KB Swings 15x20 - Rack DL - Farmer walks 30m 30kg - Banded abs 10
    Rack deadlift - 10x85, 8x100, 15x115

Really happy with that top set, +20kg E1RM from last time

  • Technique 4 rounds
    Squats 7x95
    Goblet Squat 20x20
    Banded abs 10

  • Assistance 10m
    RDL/Shrugs/Rest 20s rotations

Ended up doing just RDLs towards the end, my forearms were screwed.

  • Conditioning 10m timer
    Pullup 1, Burpee 2, Pushup 3, Jump squat 4, KB Swing 5
    Add 1 rep per round

Built up to 6,7,8,9,10

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