Yeah, i was supposed to do it all in one go, but had to take like 10 small breaks
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.
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.
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.
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.
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
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.
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.
-
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…
Man, you are getting some work done - way to go!
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.
Good to hear
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