Pull Ups & Isometrics

Training Training Logs
41

Primary:
Pull & Push

Secondary:
Bulletproofing & MSE

THE WORKOUT:
Pull:

Exercise: Static pull up
Position: Top
Grip: Plum grip
Sets & Time: 15 sets of 5 seconds
Rest period: 60-90s
Mobility: Glute & It band stretch x 30s
1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw - 6:Bw - 7:Bw - 8:Bw - 9:Bw - 10:Bw - 11:1.25 - 12:1.25 - 13:Bw - 14:Bw - 15:Bw

  • Controlled descent on 5-6-8-9 & 10th set
    Finishing notes: Matt damons nipples they are brutal! I can’t begin to describe how tough these are. My forarms and wrist are literally in pain right now.

Exercise: Static pull up
Grip: Neutral false grip
Position: Top
Sets & Time: 10 sets of 10 seconds
Rest period: 60-90s
Mobility: Hamstring stretch x 30s
1:5 - 2:7.5 - 3:10 - 4:12.5 - 5:15 - 6:17.5 - 7:20 - 8:22.5 - 9:25 - 10:27.5
Finishing notes: Without a doubt the strongest grip I’ve ever tried doing pull ups with but after the plum pull ups the weight’s just seemed a lot heavier than usual.

Push:
Exercise: Static push up
Position: Top
Grip: Kettlebels
Sets & Time: 10 sets of 30 seconds
Rest period: 60-90s
Mobility: Neck rolls x 10
1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw - 6:Bw - 7:Bw - 8:Bw - 9:Bw - 10:Bw

Bulletproofing:
Exercise: Static incline IYWT’s
Position: 45 degree angle
Sets & Time: 10 sets of 8 seconds hold of each position
Rest period: 60s
1:2kg - 2:2kg - 3:2kg - 4:2kg - 5:2kg - 6:2kg - 7:2kg - 8:2kg - 9:2kg - 10:2kg

A1: Exercise: Dynamic neck extension
Focus: Endurance & Stretching
Sets & reps: 3 sets max reps
Weight: 10kg
1:50 - 2:25 - 3:25

Superset with:

A2: Exercise: Static shrugs
Grip: Trap bar
Sets & time: 6 sets of 30 seconds
Set up: One set after A1 → 60s rest → one set more → A1
Rest period: 60s
1:40 - 2:40 - 3:40 - 4:40 - 5:40 - 6:40
Finishing notes: Scapula retracted & depressed

MSE:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Set & reps: 2 set of more than last time
Rest: 60 seconds
1:30kgx25 - 2:35kgx12
Finishing notes: added 5 reps more to first set

Exercise: Cotter sit ups
Focus: Strength
Set & reps: More than last time until form begins to deteriorate
Rest period: 60s
1:12kgx5 - 2:12kgx5

42

Let me start my saying that today’s workout was the brainchild birthed out of 2.5 hours of sleep last night and a fockload of coffee. Seemed like a good idea. Took me quite a while to realize it wasn’t. My forearms are killing me right now.

Primary:
Pull - pull - Pull - Pull

Secondary:
MSE

THE WORKOUT:
PUUUUUUUUUUUUL

Exercise: Static pull up
Grip: Baseballs
Position: Top
Sets & Time: 5 sets of 10 seconds
Rest period: 90-120s
1:5 - 2:10 - 3:15 - 4:20 - 5:25
Finishing notes: Easy

Exercise: Static pull up
Grip: Gymnastic rings
Position: Top
Sets & Time: 5 sets of 10 seconds
Rest period: 90-120s
1:5 - 2:10 - 3:15 - 4:20 - 5:25
Finishing notes: Easy

Exercise: Static pull up
Grip: Sticks
Position: Top
Sets & Time: 5 sets of 10 seconds
Rest period: 90-120s
1:5 - 2:10 - 3:15 - 4:20 - 5:25
Finishing notes: It burns

Exercise: Static pull up
Grip: Fat sticks
Position: Top
Sets & Time: 5 sets of 10 seconds
Rest period: 90-120s rest
1:Bw - 2:2.5 - 3:5 - 4:Bw - 5:Bw
Finishing notes: Burning

Exercise: Static pull up
Grip: Plum
Position: Top
Sets & Time: 5 sets of 10 seconds
Rest period: 90-120s
1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw
Finishing notes: Foam rolling my forearms

Exercise: Static pull up
Grip: Unstable triceps push down handle - Pronated shoulder width
Position: Top
Sets & Time: 5 sets of 10 seconds
Rest period: 90-120s
1:5 - 2:10 - 3:15 - 4:10 - 5:15
Finishing notes: Matt damons nipples it burns!

MSE:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Set & reps: More than last time
Rest period : 60s
1:35kgx12 - 2:35kgx10 - 3:35x5

Exercise: Cotter sit ups
Focus: Strength
Set & reps: More than last time until form begins to deteriorate
Rest period: 60s
1:12kgx8 - 2:12kgx5

After carefully looking through my program, I realized that I need to start implementing pull ups. It seems to be missing.

43

Primary:
Pull & Push

Secondary:
Bulletproofing & MSE

THE WORKOUT
Pull:
Exercise: Semi static pull up
Grip: Baseballs
Position: Top
Sets, Reps & Time: 5 sets of 1½ x 10 seconds
Execution: up to 90 degrees & back down then all the way up to a 10 second hold.
Rest period: 90 seconds
Mobility: Glute & It band stretch x 30 seconds
1:5 - 2:7.5 - 3:10 - 4:12.5 - 5:15

Exercise: Semi Static pull up
Grip: Fat sticks
Position: Top
Sets, Reps & Time: 5 sets of 1½ x 10 seconds
Execution: up to 90 degrees & back down then all the way up to a 10 second hold.
Rest period: 90 seconds
Mobility: Glute & It band stretch x 30 seconds
1:5 - 2:Bw - 3:Bw - 4:Bw - 5:Bw
Finishing notes: My grip is completely wasted after wednesday’s pull up gallore and the following grappling class probably didn’t help in that regard either. I can’t remember which set, but 3’rd of 4’rth I think or maybe the 2’nd… Anyways, I was unable to squeeze hard enough and so the fat rubber grip thing slided off the stick on the left side. Did however manage to keep it tight enough to finish the rest of the sets.

  • Last to sets was only 1 rep, not 1½

Push:
Exercise: Exercise: Static push up
Position: Middle - 2 step benches onto each other. Lowest setting
Grip: Kettlebels
Sets, Reps & Time: 5 sets of 30 seconds
Rest period: 60-90s
Mobility: Lying bent over neck stretch x 30 seconds
1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw

Bulletproofing:
Exercise: Alternating Machine semi static scapula retraction row
Grip: Mixed
Position: Straight arms retractions
Set, Reps & Time: 10 sets of 1/1 x 10 seconds
Execution: 1 full rep followed by another that ends in a 10 second hold
Mobility: Backwards neck rolls x 30 seconds
Rest: 60 seconds
1:40 - 2:47 - 3:54 - 4:61 - 5:68 - 6:75 - 7:81 - 8:81 - 9:88 - 10:88

Exercise: Dynamic scapula machine row
Grip: Wide
Position: Straigth arm restractions
Sets, Reps & Time: 2 sets of 10 reps with 2s hold
Rest: 60 seconds
1:20kgx10 - 2:25kgx10

MSE:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, Reps & Time: More than last time
Rest period : 60s
Mobility: Standing hamstring stretch x 30 seconds
1:35kgx15 - 2:40kgx5

Exercise: Cotter sit ups
Focus: Strength
Set & reps: More than last time until form begins to deteriorate
Rest period: 60s
Mobility: Triangle neck stretch L-R x 30 seconds
1:12kgx7 - 2:12kgx5 - 3:12kgx5 - 4:12kgx5
Finishing notes: Finally !! this machine lets me retract my shoulder blades completely, getting the scap squeeze I’m looking for.

44

Primary:
Pull

Secondary:
MSE

THE WORKOUT
PULL:

Exercise: Static pull up
Grip: Narrow Neutral & wide neutral
Position: Top
Sets, reps & time: 1 rep with 10 & 5 second hold every 60s for 60 minutes
Rest: 60 seconds
Weight: Bodyweight
Mobility: 1-10: Hamstring stretch x 30s - 11-20: Glute & It band stretch x 30s - 21-30: Neck rolls - 31-40: backward lying neck stretch x 30s - 41-51: Side rolling inversions
1-29: Narrow x 10 seconds
30-40 Wide x 5 seconds
41-60: Narrow x 5 seconds

Exercise: Static sandbag squeeze
Grip: Seatbelt
Position: Hanging with no legs
Sets, reps & time: 10 sets of 15 second holds
Rest: 60 seconds
1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw - 6: - 7:Bw - 8:Bw - 9:Bw - 10:5kg

MSE:
Exercise: Hanging sandbag sit ups
Sets, reps & time: 5 sets of max reps
Focus: Strength
Rest: 60 seconds
1:5 - 2:5 - 3:5 - 4:5 - 5:4

45

Primary:
Pull & Legs

THE WORKOUT:
Pull

Exercise: Static pull up
Grip: Narrow Neutral
Position: Top
Sets, reps & time: 2 reps of 10 & 5 second holds every 2 minutes for 20 mintutes total.
Rest: 120 seconds
Weight: Bodyweight
Mobility: 1-5: Hamstring stretch x 30s - 6-10: Glute & It band stretch x 30s - 11-15: Neck rolls - 16-20:Side rolling inversions
1-20: Bw

Exercise: Static sandbag squeeze
Grip: Seatbelt
Position: Hanging with no legs
Sets, reps & time: 5 sets of 10 seconds & 5 sets of 5 seconds
Rest: 15 seconds between each side & 60 seconds between sets
Mobility: Side rolling inverversions
1:2.5 - 2:2.5 - 3:5 - 4:7.5 - 5:10 - 6:12.5 - 7:15 - 8:Bw - 9:20 - 10:Bw

Legs:
Exercise: Static hamstring curl
Position: Fully bend
Sets, Reps & TIme: 10 sets of 5 seconds
Rest: 60 seconds between sets
1:20 - 2:20 - 3:25 - 4:25 - 5:30 - 6:25 - 7:20 - 8:25 - 9:20 - 10:20

Exercise: Wall squat
Position: 90 degrees
Sets, Reps & TIme: 5 sets of 25 seconds
Rest: 60s
1-5: Bw

46

Primary:
Pull & Push

Secondary:
Bulletproofing & MSE

THE WORKOUT
Pull:
Exercise: Static pull ups
Grip: Seatbelt / grappler
Position: Top
Set, reps & time: 10 sets of 10 seconds on each side
Mobility: Side to side guard inversions
1:Bw - 2:Bw - 3:1.25 - 4:Bw - 5:2.5 - 6:Bw - 7:5 - 8:Bw - 9:Bw - 10:7.5
Finishing notes: I can’t even get more than half way up doing these. something to work on here.

Exercise: Static sandbag squeeze
Grip: Seatbelt
Position: Hanging with no legs
Set, rep & time: 10 sets of varying time - 10 seconds on the easier sets and 5 seconds on the heavier. Each side!
Rest: 60 seconds
Mobility: Side to side guard inversions
Light sets:1:5 - 2:10 - 3:15 - 4:15 - 5:10
Heavy sets:6:20 - 7:25 - 8:30 - 9:35 - 10:40
Finishing notes: Getting somewhat hard to hold on in the last couple sets, but nothing too serious. I am getting serious head aches doing these though. Kind of annoying

Push:
Exercise: Static Bench press
Grip: Diamond
Position: Decline & 90 degree elbow angle / Hul 8 i racket
Sets, reps & time: 10 sets of 10 seconds & 1 rep as long as possible.
Rest: 60 seconds
Mobility: Side to side inversions
1:52.5 - 2:55 - 3:57.5 - 4:57.5 - 5:57.5 - 6:60 - 7:62.5 - 8:65.5 - 9:65 - 10:70
Finishing notes: Repped up to the six set, 6 rep included.

Bulletproofing:
Exercise: Scap rows
Grip: Varying wide
Position: Straight arms & fully retracted
Sets, reps & time: 10 sets of straight arms scap rows followed by 1 full rep with 5 second hold
Rest: 60 seconds
Mobility: Hamstring stretch x 30s

MSE:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, Reps & Time: More than last time
Rest period : 60s
1:20kgx35 - 2:20kgx35

Exercise: Static hip adduction
Position: Fully adducted & straight
Set & time: 10 sets of 10 seconds
Mobility: Neck stretch x 30s
1:54 - 2:61 - 3:68 - 4:75 - 5:81 - 6:88 - 7:95 - 8:102 - 9:109 - 10:109

47

Primary:
Pull

Secondary:
Bulletproofing, Grip & MSE

THE WORKOUT
PULL:

Exercise: Static pull up
Grip: Baseballs
Position: Top
Rep, set & time: 10 sets of 10 seconds
Mobility: Glute & It band x 30s
1:10 - 2:12.5 - 3:17.5 - 4:20 - 5:22.5 - 6:25 - 7:27.5 - 8:30 - 9:35 - 10:40
Finishing notes: I’m still not 100% after the last max attempt. those 40’s seemed way to heavy. But I’m trying to progress my way up to the 50’s again and see if I’m able to get a rep again or maybe even a bit heavier. Since I’m doing pull ups every workout and I’m training every other day, I believe I’ll have progressed up to the 50kg’s in two or three weeks.

Exercise: Static sandbag squeeze
Grip: Seatbelt
Position: Hanging with no legs
Sets, reps & time: 10 sets of varying time - 10 seconds on the easier sets and 6 seconds on the heavier. Each side!
Rest: 60-90 seconds
Mobility: Hamstring stretch x 30 seconds
Light sets: 1:7.5 - 2:10 - 3:15
heavy sets: 4:25 - 5:30 - 6:35 - 7:40 - 8:45 - 9:50 - 10:60
Finishing notes: Semi fail on the last set. starting slipping after 2-3 seconds

Bulletproofing:
Exercise: Scap rows
Grip: Varying wide
Position: Straight arms & fully retracted
Sets, reps & time: 10 sets of straight arms scap rows followed by 1 full rep with 10 second hold
Rest: 60 seconds
Mobility: Neck rolls x 30 seconds
1:20 - 2:25 - 3:30 - 4:30 - 5:35 - 6:30 - 7:30 - 8:30 - 9:30 - 10:35

Exercise: Static shrugs
Grip: Trap bar
Sets, reps & time: 10 sets of 10 seconds
Rest: 60 seconds
Mobility: Neck stretch x 30 seconds
1:20 - 2:22.5 - 3:25 - 4:27.5 - 5:30 - 6:32.5 - 7:35 - 8:37.5 - 9:40 - 1042.5

Grip work:
Exercise: Plate smash
Grip: Alligator
Sets, reps & time: 10 sets of 10 seconds
Rest: 60 seconds
Mobility: Squat x 45 seconds
1-10:2x10kg plader

MSE:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, Reps & Time: More than last time
Rest period : 60s
1:20kgx40 - 2:35kgx10
Finishing notes: The burn…

Exercise: Cotter sit ups
Focus: Strength
Set & reps: More than last time until form begins to deteriorate
Rest period: 60s
1:12kgx8 - 2:16kgx5

48

Primary:
Pull & Legs

Secondary:
Bulletproofing & MSE

THE WORKOUT
PULL:

Exercise: Static pull up
Grip: Baseball
Position: Top
Sets, reps & time: 11 sets of 10 seconds
Rest: 90-180 seconds
Mobility: Glute & it band stretch x 30 seconds
1:11.25 - 2:13.75 - 3:17.5 - 4:21.25 - 5:23.75 - 6:25 - 7:27.5 - 8:30 - 9:35 - 10:40 - 11:45
Finishing notes: I’m working my way up the scales way to fast. I think I’ll start over again.

LEGS:
Exercise: Alternating static hamstring curl
Position: Fully bend
Sets, Reps & TIme: 10 sets of 7 seconds
Rest: 60-90 seconds
Mobility: Side to side inversions x 10
1:20 - 2:20 - 3:25 - 4:25 - 5:30 - 6:25 - 7:20 - 8:25 - 9:20 - 10:20

Bulletproofing:
Exercise: Machine semi static scap rows
Grip: Neutral
Position: Straight arms & fully retracted
Sets, reps & time: 10 sets of straight arms scap rows followed by 1 full rep with 10 second hold
Rest: 60-90 seconds
Mobility: Backwards neck rolls x 10
1:40 - 2:40 - 3:47 - 4:47 - 5:54 - 6:54 - 7:61 - 8:61 - 9:54 - 10:54

Exercise: Machine semi static scap rows
Grip: Varying wide
Position: Straight arms & fully retracted
Sets, reps & time: 10 sets of straight arms scap rows followed by 1 full rep with 10 second hold
Rest: 60-90 seconds
Mobility: Neck rolls to alternating hamstring stretches x 10
1:20 - 2:25 - 3:30 - 4:30 - 5:35 - 6:32.5 - 7:30 - 8:32.5 - 9:30 - 10:35

MSE:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, Reps & Time: More than last time
Rest period : 60s
1:25kgx25 - 2:25kgx25

Exercise: Cotter sit ups
Focus: Strength
Set & reps: More than last time until form begins to deteriorate
Rest period: 60s
1:12kgx6 - 2:16kgx5

Exercise: Side bends
Grip: Db’s
Focus: Strength
Sets, reps & time: 2 sets
Rest: 60 seconds
1:16kgx15 - 2:16kgx12

49

Primary:
Pull & Push

Secondary:
Bulletproofing & MSe

THE WORKOUT
PULL:

Exercise: Static pull up
Grip: Close supinated
Position: Top
Sets, reps & time: 10 sets of 10 sets
Rest: 90 seconds
Mobility: Glute & It band stretch x 30 seconds
1:5 - 2:6.25 - 3:7.5 - 4:8.75 - 5:10 - 6:11.25 - 7:12.5 - 813.75 - 9:15 - 10:16.25

Exercise: Static pull up
Grip: Close Neutral
Position: Top
Sets, reps & time: 10 sets of 10 sets
Rest: 90 seconds
Mobility: Backward neck rolls x 10
1:5 - 2:6.25 - 3:7.5 - 4:8.75 - 5:10 - 6:11.25 - 7:12.5 - 813.75 - 9:15 - 10:16.25

Push:
Exercise: Static bench press
Grip: Dimaond
Position: Decline and 120 degree elbow angle
Sets, reps & time: 10 sets of 10 seconds - Presses as long as possible
rest: 90-120 seconds
Mobility: Neck stretch x 30 seconds
1:55 - 2:60 - 3:62.5 - 4:65 - 5:67.5 - 6:70 - 7:72.5 - 875 - 9:77.5 - 10:70
Finishing notes: Presses on all sets

Exercise: Static bench press
Grip: Diamond
Position: Decline and 80 degree elbow angle
Sets, reps & time: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Backward neck rolls to alternating hamstring stretches
1:50 - 2:52.5 - 3:55 - 4:57.5 - 5:60 - 6:62.5 - 7:65 - 867.5 - 9:70 - 10:50

Bulletproofing:
Exercise: Static shrug
Grip: Trap bar
Sets, reps & time: 4 sets of 15 seconds
1:30 - 2:40 - 3:40 - 4:40

Supersettet with:

MSE:
Exercise: Turkish get up
Sets, reps & time: 4 sets of 1 rep on each side
Mobility: Side to side inversions x 10
1:8kg - 2:8kg - 3:12 - 4:12

Finished off with 2x5 minutes on a new type of stair master that arrived yesterday. It killed me.

50

Primary:
Pull

Secondary:
Bulletproofing, Grip & MSE

THE WORKOUT
Pull:

Exercise: Static pull up
Grip: Baseballs
Position: Top
Sets, Reps & Time: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute & It band stretch x 30s
1:5 - 2:6.25 - 3:7.5 - 4:8.75 - 5:10 - 6:11.25 - 7:12.5 - 8:13.75 - 9:15 - 10:16.25
Finishing notes: Deload

Exercise: Static pull up
Grip: Grappler
Position: top
Sets, Reps & Time: 10 sets og 10 seconds
Rest: 90 seconds
Mobility: Backward neck rolls x 10
1:Bw - 2:1.25 - 3:2.5 - 4:3.75 - 5:5 - 6:6.25 - 7:7.5 - 8:8.75 - 9:10 - 1011.25
Finishing notes: Deload

MSE:
Exercise: Turkish get up to single leg balance x 5s
Sets, Reps & Time: 10 sets of 1 rep each side
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Backward neck rolls to alternating hamstring stretch x 10
1:12 - 2:12 - 3:12 - 4:12 - 5:12 - 6:16 - 7:16 - 8:16 - 9:16 - 10:16
Finishing notes: Deload

Bulletproofing:
Exercise; Neck extension
Grip: Neck harness
Position: Standing
Sets, Reps & Time: 1 sets of max reps
1:7.5x105

Grip Work:
Exercise: Famers walk
Grip: Plate smash
Sets, Reps & Time: 10 sets of approximately 10-15 second intervals
Rest: 60 seconds
1-10: 1 thick 10kg plate & 1 narrow 5kg plate each hand

Finished off with 10 min on the stair master of hell

51

Primary:
Pull & Legs

Secondary:
MSE

THE WORKOUT
Pull:

Exercise: Static pull up
Grip: Sticks
Position: Top
Sets, Reps & Time: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute & It band stretch x 30s
1:5 - 2:6.25 - 3:7.5 - 4:8.75 - 5:10 - 6:11.25 - 7:12.5 - 8:13.75 - 9:15 - 10:16.25
Finishing notes: Deload

Exercise: Static pull up
Grip: Plum
Position: top
Sets, Reps & Time: 10 sets og 5 seconds
Rest: 90 seconds
Mobility: Backward neck rolls x 10
1:Bw - 2:1.25 - 3:2.5 - 4:3.75 - 5:5 - 6:6.25 - 7:7.5 - 8:8.75 - 9:10 - 10:11.25
Finishing notes: Deload

Legs:
Exercise: Alternating static hamstring curl
Position: Fully bend
Sets, Reps & TIme: 10 sets of 10 seconds
Rest: 60-90 seconds
Mobility: Backward neck rolls to alternating hasmtring stretch x 10
1:20 - 2:20 - 3:25 - 4:25 - 5:30 - 6:25 - 7:20 - 8:25 - 9:20 - 10:20
Finishing notes: Added 3 seconds

MSE:
Exercise: Turkish get up to single leg balance x 5s
Sets, Reps & Time: 10 sets of 1 rep each side
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Side to side inversions x 10
1:12 - 2:12 - 3:12 - 4:12 - 5:16 - 6:16 - 7:16 - 8:16 - 9:16 - 10:16

Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, Reps & Time: More than last time
Rest period : 60s
1:25kgx30 - 2:30kgx8

Finished with 10 min on the stairmaster

52

A:
Exercise: Static pull up
Grip: Pronated on bar
position: Top
Sets, reps & time: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute & It band stretch x 30s
1:5 - 2:6.25 - 3:7.5 - 4:8.75 - 5:10 - 6:11.25 - 7:12.5 - 8:13.75 - 9:15 - 10:16.25
Finishing notes: Deload

B:
Exercise: Static pull up
Grip: Gym rings
Position: Top
Sets, reps & time: 10 set of 10 seconds
Rest: 90 seconds
Mobility: backward neck roll x 10
1:5 - 2:6.25 - 3:7.5 - 4:8.75 - 5:10 - 6:11.25 - 7:12.5 - 8:13.75 - 9:15 - 10:16.25

C:
Exercise: Static sandbag squeeze
Grip: Seatbelt
Position: Hanging with no legs
Sets, reps & time: 10 sets of varying time - 10 seconds on the easier sets and 5 seconds on the heavier. Each side!
Rest: 60-90 seconds
Mobility: Backward neck roll x 10
Light sets: 1:8.75 - 2:11.25 - 3:16.25
heavy sets: 4:26.25 - 5:31.25 - 6:36.25 - 7:41.25 - 8:46.25 - 9:51.25 - 10:61.25

D:
Exercise: Turkish get up to single leg balance
Sets, reps & time: 10 sets of 1 rep each side & 5s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Backward neck rolls to alternating hamstring stretch x 10
1:12 - 2:12 - 3:12 - 4:16 - 5:16 - 6:16 - 7:16 - 8:16 - 9:16 - 10:16

E:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: More than last time
Rest period : 60s
1:30kgx20 - 2:30kgx11

F:
Exercise: Alternating static hamstring curl
Position: Fully bend
Sets, reps & tIme: 5 sets of 10 seconds
Rest: 60-90 seconds
Mobility: Side to side inversions x 10
1:20 - 2:25 - 3:25 - 4:25 - 5:30

G:
Exercise: Stair master from hell
Sværhedsgrad: 8
Tid: 11 min

53

A:
Exercise: Static pull up
Grip: Baseballs
position: Top
Sets, reps & time: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute & It band stretch x 30s
1:6.25 - 2:7.5 - 3:8.75 - 4:10 - 5:11.25 - 6:12.5 - 7:13.75 - 8:15 - 9:16.25 - 10:17.5
Finishing notes: Deload

B:
Exercise: Static pull up
Grip: Supinated
Position: Top
Sets, reps & time: 10 set of 10 seconds
Rest: 90 seconds
Mobility: backward neck roll x 10
1:6.25 - 2:7.5 - 3:8.75 - 4:10 - 5:11.25 - 6:12.5 - 7:13.75 - 8:15 - 9:16.25 - 10:17.5
Finishing notes: Deload

C:
Exercise: Turkish get up to single leg balance
Sets, reps & time: 10 sets of 1 rep each side & 5s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Backward neck rolls to alternating hamstring stretch x 10
1:12 - 2:12 - 3:16 - 4:16 - 5:16 - 6:16 - 7:16 - 8:16 - 9:16 - 10:16

D:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: More than last time
Rest period : 60s
1:30kgx13 - 2:35kgx7 - 3:40x5

E:
Exercise: Alternating static hamstring curl
Position: Fully bend
Sets, reps & time: 6 sets of 10 seconds
Rest: 60-90 seconds
Mobility: Side to side inversions x 10
1:20 - 2:25 - 3:25 - 4:25 - 5:30 - 6:25

F:
Exercise: Famers walk
Grip: Plate smash
Sets, reps & time: 10 sets of 18 steps with varying weight and circumference - Heavy sets with 1 fat & 1 narrow 10kg plate - Light sets with 1 fat 10kg plate & 1 narrow 5kg plate.
Rest: 60 seconds
Heavy sets1-3
Light sets4-10

G:
Exercise: Neck extensions
Grip: Neck harness
Sets, reps & time: 1 set of max reps
Focus: Endurance & Stretching
1:7.5x110

H:
Exercise: Cotter sit ups
Focus: Strength
Set & reps: More than last time until form begins to deteriorate
Rest period: 60s
1:12kgx10 - 2:16kgx5

I:
Exercise: Stair master from hell
Level: 8
Tid: 20 min

54

A:
Exercise: Static pull up
Grip: Sticks
Position: Top
Sets, reps & time: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute, It band & piriformis x 30s
1:6.25 - 2:7.5 - 3:8.75 - 4:10 - 5:11.25 - 6:12.5 - 7:13.75 - 8:15 - 9:16.25 - 10:17.5
Finishing notes: Deload

B:
Exercise: Static pull up
Grip: baseballs
Position: Top
Sets, reps & time: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute, It band & piriformis x 30s
1:20 - 2:22.5 - 3:25 - 4:27.5 - 5:30 - 6:32.5 - 7:35 - 8:37.5 - 9:40 - 10:42.5
Finishing notes: Got way to heavy on the last couple of sets but I did just go through 16-17 reps before that, so… yeah.

C:
Exercise: Dynamic Scapula depressions
Setup: Dip rack
Grip: Mixed
Set & Reps: 10 sets of 10 reps
Mobility: backward neck rolls x 10
1:Bw - 2:2.5 - 3:2.5 - 4:2.5 - 5:2.5 - 6:2.5 - 7:2.5 - 8:2.5 - 9:2.5 - 10:2.5

D:
Exercise: Semi scap retraction rows
Grip: varying wide
Position: Straight arms & fully retracted
Sets, reps & time: 10 sets of straight arms scap rows followed by 1 full rep with 10 second hold
Rest: 60-90 seconds
Mobility: backward neck roll stretch x 30 seconds
1:25.5 - 2:25 - 3:32.5 - 4:30 - 5:35 - 6:35 - 7:30 - 8:32.5 - 9:32.5 - 10:35

E:
Exercise: Famers walk
Grip: Plate smash
Sets, reps & time: 5 sets of 27 steps or 1½ the distance
Rest: 60 seconds
Mobility: Side to side inversions x 10
1-5:One thick 10kg plate & 1 thin 5kg plate in each hand

F:
Exercise: Turkish get up to single leg balance
Sets, reps & time: 5 sets of 1 rep each side & 10s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Backward neck rolls to alternating hamstring stretch x 10
1:12 - 2:12 - 3:12 - 4:12 - 5:12

G:
Exercise: Stair master from hell
Sværhedsgrad: 8 & 9
Tid: 15.5 min x 8 & 4.5 min x 9

55

A:
Exercise: Static pull up
Grip: Baseballs
Position: Top
Sets, reps & time: 20 sets of 10 seconds
Rest: 90 seconds
Mobility: Glute, It band & piriformis x 30s
1:7.5 - 2:8.75 - 3:10 - 4:11.25 - 5:12.5 - 6:13.75 - 7:15 - 8:16.25 - 9:17.5 - 10:18.75 - 11:20 - 12:22.5 - 13:25 - 14:27.5 - 15:30 - 16:32.5 - 17:35 - 18:37.5 - 19:40 - 20:42.5

B:
Exercise: Dynamic Scapula depressions
Setup: Dip stativ
Grip: Mixed
Set & Reps: 10 sets of 10 reps
Mobility: backward neck rolls x 10
1:2.5 - 2:2.5 - 3:2.5 - 4:2.5 - 5:2.5 - 6:2.5 - 7:2.5 - 8:2.5 - 9:2.5 - 10:3.75

C:
Exercise: Incline IYWT’s
Position: 45 degree angle
Set & time: 5 sets of 10 seconds of each position
Rest: 60 seconds
Mobility: Neck stretch x 30s
1:2kg - 2:2 - 3:3 - 4:2 - 5:

D:
Exercise: Turkish get up to single leg balance
Sets, reps & time: 5 sets of 1 rep each side & 10s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Squat reach x 10s
1:12 - 2:12 - 3:12 - 4:12 - 5:12 6:12

E:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: More than last time
Rest period :60s
1:30kgx20 - 2:35kgx8

F:
Exercise: Stair master from hell
Lvl: 9
Time: 10 min

G:
Exercise: Treadmill
5kmt x 10 degrees
Time: 10 min

56

A:
Exercise: Static pull up
Grip: Supinated
Position: Top
Sets, reps, time & distance: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Iron cross x 10
1:7.5 - 2:8.75 - 3:10 - 4:11.25 - 5:12.5 - 6:12.75 - 7:15 - 8:16.25 - 9:17.5 - 10:18.75
Finishing notes: Deload

B:
Exercise: Farmers walk
Grip: Plate smash
Sets, reps, time & distance: 10 sets of 5 & 5
Rest: 60 seconds
Mobilty: Glute, It band & piriformis x 30 seconds
1-5:One Fat 10kg plate & one thin 5kg plate each hand x 2 trips.
6-10:Three thin 5kg plates each hand x 1 trip.
Finishing notes: One trip equals approximately 18 steps

C:
Exercise: Turkish get up to single leg balance
Sets, reps, time & distance: 7 sets of 1 rep each side & 10s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Lying Quad stretch x 30s
1:12 - 2:12 - 3:12 - 4:12 - 5:12 - 6:12 - 7:12

D:
Exercise: Static hip adduction
Position: Fully adducted, straight & feet together
Set & time: 10 sets of 10 seconds
Mobility: Neck roll x 10
1:61 - 2:68 - 3:75 - 4:81 - 5:88 - 6:95 - 7:102 - 8:109 - 9:109 - 10:109
Finishing notes: My right glute medius isn’t firing like it should which makes squats, cleans etc extra fun as my pelvis shifts to the right on the descent. Until I get my GM firing correctly, I’ll be doing none of the above. This exercise gets the GM firing big time and i can feel it doing what it should days after.

E:
Exercise: Alternating static hamstring curls
Position: Prone & Fully bend
Sets, reps, time & distance: 10 sets og 10 seconds
Rest: 60 seconds
Mobility: Baglænds kolbøtter x 6
1:13 - 2:20 - 3:27 - 4:27 - 5:20 - 6:20 - 7:20 - 8:20 - 9:20 - 10:20
Finishing notes: prøver ihærdigt at undgå lumbar flexion

F:
Exercise: Turkish get up 2’nd round
Sets, reps, time & distance: 4 sets of 1 rep each side
Focus: Getting off the ground
Rest: 60 seconds
1:20 - 2:24 - 3:28 - 4:28
Finishing notes: Får ikke stabiliseret 28’erne ordenligt i skulder soklen på venstre side.

G:
Exercise: Treadmill
Speed: 5kmt
Sets, reps, time & distance: 10 & 5 min
Elevation: 10 degrees
1-10 min10kb sandbag on the back/neck
10-15 min:10kg sandbag in front, zercher style

H:
Exercise: Semi scap retraction rows
Grip: triangle
Position: Straight arms & fully retracted
Sets, reps & time: 5 sets of straight arms scap rows held for 10 seconds followed by 1 full rep with 10 second hold
Rest: 60-90 seconds
Mobility: Spiderman hip flexor stretch x 30 seconds
1:27 - 2:27 - 3:27 - 4:27 - 5:27

57

A:
Exercise: Static pull up
Grip: Sticks
Position: Top
Sets, reps, time & distance: 10 sets of 1 single with 10s isometric hold at the top position
Rest: 90 seconds
Mobility: Glute, It band & piriformis stretch x 30s
1:7.5 - 2:8.75 - 3:10 - 4:11.25 - 5:12.5 - 6:13.75 - 7:15 - 8:16.25 - 9:17.5 - 10:18.75
Finishing notes: Deload

B:
Exercise: Static pull up
Grip: Baseballs
Position: Top
Rest, reps, time & distance: 12 sets of 1 single with 10s isometric hold at the top
Rest: 90-120 seconds
Mobility: Myofacial release af lats
1:20 - 2:22.5 - 3:25 - 4:27.5 - 5:30 - 6:32.5 - 7:35 - 8:37.5 - 9:40 - 10:45 - 11:50 - 12:52.5 PR
Finishing Notes: New PR! Feels aweesome breaking that 50kg plateu! Last months 50kg almost made me faint. My skin was tingeling, had white spots before my eyes, noise reduction and tunnel vision. Remember thinking I should have padded the floor before attempting it. Didn’t faint though, but it was a close call. Today’s PR was a lot easier than that, which makes me think I have at least 1.25 and propably 2.5kg more to give.

C:
Exercise: Turkish get up to single leg balance
Sets, reps, time & distance: 8 sets of 1 rep each side & 10s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Lat stretch x 30s
1:12 - 2:12 - 3:12 - 4:12 - 5:12 - 6:12 - 7:12 - 8:12

D:
Exercise: Famers walk
Grip: Plate hold
Sets, reps & time: 5 sets of 1 lane (18 steps(
Rest: 60 seconds
Mobility: Backward neck rolls x 10
1-5:20kg plate in each hand

E:
Exercise: Treadmill
Incline: 12%
Speed: 5kmt
Time: 10 minutes
Extra: 12kg on the back/shoulders

58

A:
Exercise: Static pull up
Grip: Baseballs
Position: Top
Rest, reps, time & distance: 22 sets of 1 single with 10s isometric hold at the top
Rest: 90-120 seconds
Mobility: Glute, It band & Piriformis x 30s x 10 & Myofacial release af lats x 5 x 10
1:8.75 - 2:10 - 3:11.25 - 4:12.5 - 5:13.75 - 6:15 - 7:16.25 - 8:17.5 - 9:18.75 - 10:20 - 11:22.5 - 12:25 - 13:27.5 - 14:30 - 15:32.5 - 16:35 - 17:37.5 - 18:40 - 19:42.5 - 20:45 - 21:50 - 22:55
Finishing notes: New PR 55kg.

B:
Exercise: Turkish get up to single leg balance
Sets, reps, time & distance: 9 sets of 1 rep each side & 10s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Backwards neck rolls x 10
1:12 - 2:12 - 3:12 - 4:12 - 5:12 - 6:12 - 7:12 - 8:12 - 9:12

C:
Exercise: Famers walk
Grip: Db hub hold
Sets, reps & time: 5 sets of 1 lane ca 50 skridt
Rest: 60 seconds
Mobility: Backward rolls x 6
1-5:7kg db in each hand
Finishing notes: Left hand couldn’t follow right hand after the 3’rd set. lost my grip around 5 meter from the finishing line.

D:
Exercise: Static hip adduction
Position: Fully adducted, straight & feet together
Set & time: 10 sets of 10 seconds
Mobility: backward lying neck stretch x 30s
1:68 - 2:75 - 3:81 - 4:88 - 5:95 - 6:102 - 7:109 - 8:109 - 9:109 - 10:109

E:
Exercise: Treadmill
Speed: 5kmt
Sets, reps, time & distance: 10 min
Elevation: 8 degrees
Weight: 20kg sandbag on the back/neck
Finishing notes: Exhausted

F:
Exercise: Stair master
Speed: 8
Time: 10 min

59

A:
Exercise: Easy static pull up [single m. iso hold]
Position: Top
Grip: Supinated
Sets, reps, time & distance: 10 sets of 10 seconds
Rest: 90 seconds
1:10 - 2:11.25 - 3:12.5 - 4:13.75 - 5:15 - 6:16.25 - 7:17.5 - 8:18.75 - 9:20 - 10:20

B:
Exercise: Heavy static pull up
Position: Top
Grip: Baseballs
Sets, reps, time & distance: 7 sets of 10 seconds
Rest: 90-120 seconds
1:23.75 - 2:26.25 - 3:27.5 - 4:31.25 - 5:35 - 6:37.5 - 7:40
Finishing notes: The plan was 10 sets, but I stopped at 7. After the last PR I’ve been burnt out, so I’m going to begin some deloading again.

Changed to the deload program:

A:
Exercise: Static pull up
Position: Top
Grip: Plum
Category: Deload
Sets, reps, time & distance: 10 sets of 5 seconds - ascend only
Rest: 90 seconds
1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw - 6:Bw - 7:Bw - 8:Bw - 9:Bw - 10:Bw

B:
Exercise: Turkish get up to single leg balance & single rep unilateral shoulder press
Sets, reps, time & distance: 10 sets of 1 rep each side & 5s balance
Focus: Getting off the ground
Rest: 60 seconds
1:20 - 2:20 - 3:20 - 4:24 - 5:24 - 6:20 - 7:20 - 8:20 - 9:20 - 10:20
Finishing notes: Note to self: [1] Combat base in stead of plank [2] Rmb TVA

C:
Exercise: Static hang L-sit
Sets, reps, time & distance: 4 sets of 10 seconds
Rest: 60-90 seconds
1-4:Bw

D:
Exercise: Treadmill
Speed: 5kmt
Elevation: 10 degrees
Weight: 10kg sandbag on the back/neck
Time: 15 min

I was curious to see what my back would look like during a pull up so my girlfriend took this picture. As some readers will know, I’m not in this for the looks so I was pleasantly surprised. Not a bodybuilder’s back for sure, but I am quite pleased. Decided to take another picture where I’m trying to flex as hard as possible. Again I’m pleasantly surprised and quite pleased.

1136×640 169 KB

60

Deload!

A:
Exercise: Static pull up
Grip: Narrow neutral Bar grip
Position: Top
Sets, reps, time & distance: 1 rep with 10 second iso hold every minute for 60 minutes
Rest: 60s
1-605kg

B:
Exercise: Turkish get up to single leg balance & single rep unilateral shoulder press
Sets, reps, time & distance: 5 sets of 1 rep each side & 5s balance
Focus: Getting off the ground
Rest: 60 seconds
1:20 - 2:20 - 3:20 - 4:20 - 5:24

C:
Exercise: Static curl
Grip: Neutral
Position: 90 degrees
Sets, reps, time & distance: 3 sets of 15 seconds
Rest: 60 seconds
1:15 - 2:17.5 - 3:20
Finishing notes: Bar not included

D:
Exercise: Incline scapula retraction
Grip: DB’s
Sets, reps, time & distance: 1 set of 50 reps
1:8kg

E:
Exercise: Static hang L-sit
Sets, reps, time & distance: 4 sets of 10 seconds
Rest: 60-90 seconds
1-4:Bw

F:
Exercise: Treadmill
Speed: 5.5kmt
Elevation: 10 degrees
Weight: 12kg sandbag on the back/neck
Time: 12 min