The Bulletproof Athlete - Impenetrable - Unyielding - Invincible

Training Training Logs
41

[quote]corstijeir wrote:
Looks like you had it setup pretty well. We don’t want so much band tension it flies out front, but not so little it doesn’t pull.

Looked like you locked in your lats pretty well.[/quote]
I certainly had to keep my lats activated otherwise the bar would get pulled away.
Used the setup again today as part as my warm up and I have to say they are great for learning correct posture etc. I could definitely feel a difference in the mechanics afterwards!

Tuesday 260815
Today’s training
Everything in KG’s not pounds!

Warmup: approximately 50 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing
preparatory deadlift work: Bilateral glute bridges, unilateral glute bridges, band side steps, lateral leg lifts & forward pulling band deadlifts

Explosive work: 7/10
Speed deadlift 10x3, 60-90s rest, pause stretch: Squat - Medium thick green band
3 x 70 - 1 x 75 - 1 x 77.5 - 1 x 80 - 1 x 82.5 - 1 x 87.5 - 1 x 95 - 1 x 100

Bulletproofing:
Robertson squat 2x10, 60-90s rest, pause stretch: It band
2 x 60

Neck harness 4xmax, 60-90s rest, pause stretch: frog stretch
1 x 10kg x 46
1 x 12.5 x 16
1 x 13.75 x 10
1 x 15 x 8

TGU w/ 1 arm overhead kb walk, full distance is approximately 30 steps
5 x 20kg kb x forward walk

TGU w/ 1 arm overhead & famers walk, full distance is approximately 30 steps
5 x 20kg kb x forward walk

  • KB in each hand. One above, one below.

Grip work:
Band resisted thick rope hangs for time 4xmax time, 60-90s rest
1 x Medium green band 2 times around the bell x 32s
1 x M. green band 3 times around the bell x 25s
2 x M. green bands 2 & 3 times around the bells x 22s
2 x M. green bands 2 & 3 times around the bells + 5kg x 18s
2 x M. green bands 2 & 3 times around the bells + 15kg x 9s

42

Thursday 270815

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 50 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing
preparatory deadlift work: Bilateral glute bridges, unilateral glute bridges, band side steps, lateral leg lifts & forward pulling band deadlifts

Explosive work: 8/10
Speed deadlift 10x3, 60-90s rest, pause stretch: Squat - Medium thick green band
3 x 70 - 1 x 75 - 1 x 77.5 - 1 x 82.5 - 1 x 85 - 1 x 87.5 - 1 x 95 - 1 x 100

Knee broad jumps / broad jumps from knees 10x3, 60-90s rest, pause stretch: Squat reach
2 x bw - 2 x 6kg - 2 x 8kg - 2 x 10kg - 1 x 12kg - 1 x 16kg

  • Just below 4 feet every jump.

Strength work:
Thick rope climbs 1 climb every 45s x 5 - 60s x 5, 90s x 5, 45-90s rest, pause stretch: Pec stretch w/ external rotation / infraspinatus
5 x bw
5 x 5kg
5 x 15kg

Bulletproofing:
TGU w/ 1 arm overhead kb walk, full distance is approximately 30 steps
5 x 20kg kb x forward walk

Grip work:
Farmers kb walk 3xmax distance, 60-90s rest, full distance is exactly 80 feet.
2 x 20kg kb’s x 6 full distances
2 x 20kg kb’s x 6 full distances
2 x 20kg kb’s x 6 full distances

Vid compilation of today’s work coming up later on.

43

Friday 280815

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing
preparatory deadlift work: Bilateral glute bridges, unilateral glute bridges, band side steps, lateral leg lifts & forward pulling band deadlifts

Explosive work: 9/10
Speed deadlift 10x3, 60-90s rest, pause stretch: Squat - Medium thick green band
3 x 70 - 1 x 75 - 1 x 80 - 1 x 82.5 - 1 x 85 - 1 x 87.5 - 1 x 95 - 1 x 100

  • These are and have always been performed without the stretch reflex involved!

Kneeling high jumps 10x3, 60-90s rest, pause stretch: Prone scorpion kicks x 8
2 x bw onto step bench
2 x bw onto full elevated step bench
2 x bw onto full elevated step bench + 5 kg plate underneath, approximately 1.5 cm
2 x bw onto full elevated step bench + 15kg plate underneath, approximately 4 cm
2 x bw onto full elevated step bench + 15kg plate & 5kg plate, approximately 5.5 maybe 6 cm

800×381 34.4 KB

Strength work:
Thick rope climbs 1 climb every 90s x 10, 90s rest, pause stretch: Pec stretch w/ external rotation / infraspinatus
5 x 5 kg
5 x 10 kg

Horizontal thick rope climb 5xmax length, 60-90s rest, pause stretch: Full posterior shoulder girdle stretch
1 x bw x full length of the rope
1 x bw x full length of the rope
1 x 5kg x full length of the rope
1 x bw x half way

Grip work:
Farmers kb walk with fat grip attached 3xmax distance, 60-90s rest, pause stretch: It band/glute, full distance is exactly 80 feet
1 x 20kg kb’s x 5 full distances: 1.02 minute
1 x 20kg kb’s x 3 full distances: 45s
1 x 20kg kb’s x 3 full distances: 45s
1 x 20kg kb’s x 2 full distances: 35s
1 x 20kg kb’s x 3 full distances: 45s
1 x 20kg kb’s x 2 full distances: 35s

I’ll try and get a video compilation up with both yesterdays and today’s training.

Today was fun!

44

Sunday 300815

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing
preparatory deadlift work: Bilateral glute bridges, unilateral glute bridges, band side steps, lateral leg lifts & forward pulling band deadlifts

Explosive work: 10/10
Speed deadlift 10x3, 60-90s rest, pause stretch: It band & glute - Medium thick green band
3 x 70 - 1 x 75 - 1 x 82.5 - 1 x 85 - 1 x 87.5 - 1 x 87.5 - 1 x 97.5 - 1 x 100

  • These are and have always been performed without the stretch reflex involved!

Explosive contrast work: 1/10
A1 Robertson squat 10x3, no rest
2 x 100 - 2 x 102.5 - 2 x 105 - 2 x 110 1 x 130 - 1 x 135

A2 Kneeling high jumps 10x3, 60-90s rest, pause stretch: squat
2 x low set step bench (sb)
2 x high set sb
2 x high set sb + 5kg plate underneath, approximately 1 cm
2 x high set sb + 20kg plate underneath, approximately 4-5 cm
1 x high set sb + 20 & 5kg plate underneath, approximately 5-6 cm
1 x high set sb + 20 & 10kg plate underneath, approximately 6-7 cm

Strength work:
Athletic stance rope pulls 2 x 5 lanes, 60-90s rest, pause stretch: Thigh stretch
1 x 34, 28 & 12 kg kb’s x 40 feet x 5
1 x 34 & 28 kg kb x 40 feet x 5

Conditioning: 2 x 5 rounds, 60-90s rest, pause stretch: Thigh stretch
A1 Band sprint x 10s
A2 Athletic stance rope pulls x 34 & 28kg kb’s x 40 feet

Bulletproofing:
Hollow back TRX push ups 3xuntil form begins to deteriorate.
1 x 10
1 x 8
1 x 6

45

Instead of posting randomly throughout the log, I’ll be uploading a weekly compilation every sunday

Week 35 stats:
29 hours of mat time
5 s&c sessions
and here’s the compilation

46

Monday 010915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive contrast work: 2/10
A1 Robertson squat 10x3, no rest
2 x 110 - 2 x 115 - 1 x 120 - 1 x 125 - 1 x 130 - 1 x 135 - 1 x 140 - 1 x 150

A2 Kneeling high jumps 10x3, 60-90s rest, pause stretch: Prone scorpion kicks x 10
2 x high setting(HS) = 19 cm
2 x HS + 5 kg plates underneath (PU) 19 + 2 cm = 21 cm
2 x HS + 15 kg PU 19 + 4.5 cm = 23.5 cm
2 x HS + 15 & 5 kg PU = 19 + 2 + 4.5 cm = 25.5 cm
2 x HS + 25 + 5 kg PU = 19 + 8 cm = 27 cm

Strength work:
Thick rope climbs 1 climb every 60s x 5, 90s x 5, 60- 90s rest, pause stretch: Pec stretch w/ external rotation / infraspinatus
5 x bw
5 x 5 kg

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause stretch: Frog stretch
1 x 15kg x 14
1 x 15kg x 9
1 x 10kg x 30

TGU w/ 1 arm overhead kb walk, full distance is approximately 30 steps
5 x 20kg kb x forward walk
5 x 20kg kb x lateral walk

Grip work:
Farmers kb walk with fat grip attached 3xmax distance, 60-90s rest, pause stretch: It band/glute, full distance is exactly 80 feet
1 x 20 kg kb’s x 8 lanes : 1:36
1 x 20 kg kb’s x 4 lanes : 49s
1 x 20 kg kb’s x 4 lanes : 56s

47

Wednesday 030915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive contrast work: 3/10
A1 Robertson squat 10x3, no rest
1 x 110 - 1 x 115 - 1 x 120 - 1 x 125 - 1 x 130 - 1 x 135 - 1 x 140 - 1 x 150 - 1 x 160 - 1 x 170

A2 Kneeling high jumps 10x3, 60-90s rest, pause stretch: Squat stretch
1 x high setting(HS) = 19 cm
2 x HS + 5 kg plates underneath (PU) 19 + 2 cm = 21 cm
2 x HS + 15 kg PU = 19 + 4.5 cm = 23.5 cm
2 x HS + 15 & 5 kg PU = 19 + 2 + 4.5 cm = 25.5 cm
2 x HS + 25 + 5 kg PU = 19 + 8 cm = 27 cm
1 x HS + 25 + 10 PU = 19 + 9.5 = 28.5 cm

Strength work:
Band resisted deadlift from box, 5x5, 60-90s rest, pause stretch: Frog stretch
1 medium thick green band x 100 kg
1 medium thick green band x 120 kg
1 medium thick green band x 125 kg
1 medium thick green band x 130 kg
2 medium thick green bands x 100 kg

Athletic stance thick rope rows 3x5 lanes, 90-180s rest, pause stretch: It band / glute
3 x 60 kg x 5 lanes

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause stretch: Quad stretch
1 x 15 kg x 18
1 x 15 kg x 9
1 x 10 kg x 30

Hollow body TRX push ups 3xuntil form begins to degrade, 60-90s rest, pause stretch: Neck stretch
1 x 10 - 1 x 8 - 1 x 6

Grip work:
Farmers kb walk 4xmax length/time, 90-180s rest
1 x 20kg kb’s x 8 lanes: 1:50s
1 x 20kg kb &24kg kb x 10 lanes: 2:45s
1 x 24kg kb & 28kg kb x 5 lanes: 1:37s
1 x 28kg kb & 32kg kb x 4 lanes: 1:15s

Video update on this weeks training on sunday, including the 170 kg R-squat which was close to going bad.

48

Saturday 050915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive contrast work: 4/10
A1 R-Squat 10x3, no rest
1 x 120 - 1 x 125 - 1 x 130 - 1 x 135 - 1 x 140 - 1 x 145 - 1 x 150 - 1 x 155 - 1 x 160 - 1 x 165

A2 Kneeling high jumps 10x3, 60-90s rest, pause stretch: Squat stretch
1 x high setting(HS) = 19 cm
1 x HS + 5 kg plates underneath (PU) 19 + 2 cm = 21 cm
1 x HS + 15 kg PU = 19 + 4.5 cm = 23.5 cm
1 x HS + 15 & 5 kg PU = 19 + 2 + 4.5 cm = 25.5 cm
3 x HS + 25 + 5 kg PU = 19 + 8 cm = 27 cm
2 x HS + 25 + 10 PU = 19 + 9.5 = 28.5 cm
1 x HS + 15 + 10 + 5 kg PU = 19 + 10 = 29 cm

Strength work:
Band resisted deadlift from low box, 5x5, 60-90s rest, pause stretch: Frog stretch
1 medium thick green band x 110 kg
1 medium thick green band x 120 kg
1 medium thick green band x 130 kg
2 medium thick green band x 110 kg
2 medium thick green bands x 110 kg

Bulletproofing:
Plate loaded warrior lunge 3x10, 60-90s rest, pause stretch: It band / glute
3 x 10kg x 10

TGU, ascend only, 10 reps total, no rest
7 x 20kg kb
3 x 24kg kb

Neck harness, 30s rest after every 5 reps, 90s rest after 5 sets, pause stretch: Quad stretch
15kg x 5 x 5 x 2 - 15kg for 5 reps for 5 sets x 2 = 50 reps x 15kg

Grip work:
Fat grip famers walk, 3xmax length/time, 90-180s rest, pause stretch: calf stretch
1 x 20kg kb’s x 4 lanes: 1:10s
1 x 20kg kb’s x 4 lanes: 1:06s
1 x 20kg kb & 24kg kb x 4 lanes: 1:12s

  • Didn’t go until grip failure this time. I’m beginning to experience some carpul tunnel syndrome effects, so I’m going to keep away from failure for a while.
49

Monday 070915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive contrast work: 5/10
A1 R-Squat 10x3, no rest
1 x 130 - 1 x 135 - 1 x 140 - 1 x 145 - 1 x 150 - 1 x 155 - 1 x 160 - 1 x 165 - 1 x 170 - 1 x 175

A2 Kneeling high jumps 10x3, 60-90s rest, pause stretch: Prone scorpion kicks x 10 reps
1 x Low setting = Don’t know the height, Maybe 12 cm
1 x HS = 19 cm
2 x HS + 5 kg PU = 19 + 2 = 21 cm
2 x HS + 10 kg PU = 19 + 3.5 = 22.5 cm
2 x HS + 15 kg PU = 19 + 4.5 = 23.5 cm
2 x HS + 15 + 5 kg PU = 19 + 6.5 = 25.5 cm

  • 5 kg weighted vest added to all jumps!

Strength work:
Forward pulling band deadlift 5x5, 60-90s rest, pause stretch: Squat stretch
1 x 90 - 1 x 100 - 1 x 105 - 1 x 107.5 - 1 x 107.5

  • 2 medium green bands

Seesaw kb press 3xmax’ish, 60-90s rest, pause stretch: It band / glute
1 x 12kg kb’s x 20
1 x 12kg kb’s x 15
1 x 12kg kb’s x 15

  • total reps are each side

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause stretch: Weighted quad stretch
1 x 17.5 x 13
1 x 17.5 x 8
1 x 10 x 35

  • Ordered a big load of sups last week which arrived today and got myself a new pair of earphones as well.
  • Pre workout label said 6 pills, I took 15 and rinsed it down with half a liter of cult. Don’t think I’ll be able to sleep tonight but at least I’m seriously fired up for grappling tonight.
  • Turned out I only had one song on my Ipod - repeated that shit for 2.5 hours straight and I fucking loved it!
    - YouTube
50

Wednesday 090915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive contrast work: 6/10
A1 R-Squat 10x3, no rest
1 x 135 - 1 x 140 - 1 x 145 - 1 x 150 - 1 x 155 - 1 x 160 - 1 x 165 - 1 x 170 - 1 x 175 - 1 x 180

A2 Kneeling high jumps 10x3, 60-90s rest, pause stretch: Squat
1 x Low setting = Don’t know the height, Maybe 12 cm
1 x HS = 19 cm
1 x HS + 5 kg PU = 19 + 2 = 21 cm
2 x HS + 10 kg PU = 19 + 3.5 = 22.5 cm
2 x HS + 15 kg PU = 19 + 4.5 = 23.5 cm
3 x HS + 15 + 5 kg PU = 19 + 6.5 = 25.5 cm

  • 5 kg weighted vest added to all jumps!

Strength work:
Leg press 5x5, 60-90s rest, pause stretch: It band / glute
3 x 140
1 x 150
1 x 140

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause stretch: Weighted quad stretch
1 x 17.5 x 11
1 x 12.5 x 30
1 x 15 x 10

Standing band resisted neck holds, 3x30s, 60-90s rest, pause stretch: Frog stretch
1 x 30s
1 x 30s
1 x 20s

  • Band pulling backwards, placed on forehead. Hello sternocleidomastoideus!

  • Girl with awesome glutes doing squats right next to me. Had to look. All the time. That’s it, no more story to it. She just had awefuckingsome glutes! I imagine biting those glutes would sound just like biting a baloon. Tiiight motherfucking glutes!

  • I fucking hate Itunes! My earphones broke a year ago and I haven’t replaced them until this Monday, so when I decided to expand my music horizon with a new track for today’s session, I ended up with only one song again, as you have to keep all the tracks in your Itunes library, even after you’ve copied them to the ipod. As I didn’t see any reason to keep the previous track any longer as I had already copied it, Itunes removed it from the ipod as I syncrofuckingnized.
    So only had one song again and I repeated that shit for 2.5 hours straight and I fucking loved that even more!
    - YouTube

51

Thursday 100915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive contrast work: 7/10
A1 R-Squat 10x3, no rest
1 x 140 - 1 x 145 - 1 x 150 - 1 x 155 - 1 x 160 - 1 x 165 - 1 x 170 - 1 x 175 - 1 x 180 - 1 x 185

  • 185 is 407 pounds for you imperial impaired fuckers

A2 Kneeling high jumps 10x3, 60-90s rest, pause stretch: Squat
1 x Low setting = Don’t know the height, Maybe 12 cm
1 x HS = 19 cm
1 x HS + 5 kg PU = 19 + 2 = 21 cm
2 x HS + 10 kg PU = 19 + 3.5 = 22.5 cm
5 x HS + 15 + 5 kg PU = 19 + 6.5 = 25.5 cm

  • 5 kg weighted vest added to all jumps!

Strength work:
Thick rope climbs 1 climb every 60s x 5, 90s x 5, 60-90s rest, pause stretch: It band / glute
5 x bw
5 x 5kg

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause stretch: Weighted quad stretch
1 x 10 x 55
1 x 10 x 40
1 x 10 x 20

52

Saturday 120915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive contrast work: 8/10
A1 R-Squat 10x3, no rest
1 x 145 - 1 x 150 - 1 x 155 - 1 x 160 - 1 x 165 - 1 x 170 - 1 x 175 - 1 x 180 - 1 x 185 - 1 x 190

A2 Kneeling high jumps 10x3, 60-90s rest, pause stretch: Squat
1 x Low setting = Don’t know the height, Maybe 12 cm
1 x HS = 19 cm
1 x HS + 5 kg PU = 19 + 2 = 21 cm
2 x HS + 10 kg PU = 19 + 3.5 = 22.5 cm
2 x HS + 15 + 5 kg PU = 19 + 6.5 = 25.5 cm
3 x HS + 15 + 5 kg PU = 19 + 6.5 = 25.5 cm - no Vest.

  • 5 kg weighted vest added to all jumps but the last 3!

Strength work:
GLHR deadlift combination 3x3, 30s rest between B1-B2-B3 & B4, 90s rest, pause stretch: It band / glute
A1 Ground Level:
1 x 120 - 1 x 130 - 1 x 135
A2 Low box:
1 x 130 - 1 x 140 - 1 x 145
A3 High box:
1 x 140 - 1 x 150 - 1 x 155
A4 Rack pulls:
1 x 170 - 1 x 175 - 1 x 180

  • A1x3,30s rest, A2x3, 30s rest, A3x3, 30s rest, A4x3, 90s rest.

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause stretch: Frog stretch
1 x 12.5kg x 35
1 x 15kg x 10
1 x 15kg x 11

Hurt my back a bit during the R-squats today. Met a friend I hadn’t seen in years. After catching up for half an hour, I looked at the bar and knew I should deload it before starting again as I wasn’t warm anymore. I didn’t though, but I should have. It’s not too bad though, not yet anyways. I can feel it tighten up a bit but I can still move around without any issues. Fun part comes tomorrow morning.

53

Monday 150915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive contrast work: 9 & 10/10
A1 R-Squat 10x3, no rest
1 x 150 - 1 x 155 - 1 x 165 - 1 x 165 - 1 x 170 - 1 x 175 - 1 x 180 - 1 x 185 x 2 - 1 x 185 x 1

A2 Kneeling high jumps 10x3, 60-90s rest, pause stretch: Squat
1 x HS = 19 cm
1 x HS + 5 kg PU = 19 + 2 = 21 cm
1 x HS + 15 kg PU = 19 + 6.5 = 25.5 cm
1 x HS + 15 + 5 kg PU = 19 + 6.5 = 25.5 cm
2 x HS + 25 + 5 kg PU = 19 + 8 cm = 27 cm
2 x HS + 25 + 10 PU = 19 + 9.5 = 28.5 cm

Explosive work 2: 1/10
A1 Zercher box squat 10x3,
2 x 90 - 1 x 92.5 - 2 x 95 - 5 x 100

A2 Seated box jumps 10x3, 60-90s rest, pause stretch: Frog stretch
1 x Hig box (HB) + 25kg plate
1 x HB + 25 + 5kg plate
1 x HB + 25 + 10kg plate
1 x HB + 25 + 15kg plate
1 x HB + 25 + 20kg plate
1 x HB + 2 x 25 + 10kg plate
1 x HB + 2 x 25 + 15kg plate
1 x HB + 3 x 25kg plates
1 x HB + 3 x 25kg + 10kg plate
1 x HB + 4 x 25kg plates

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause stretch: weighted quad stretch
1 x 17.5 x 13
1 x 18.75 x 6
1 x 18.75 x 5

  • Even though my back is almost 100% again after I sprained it Saturday, I didn’t want it to interfere with today’s sub class so I took some muscle relaxing & pain relieving medicin. Class went great and there were no issues, even got a bit more flexible as we did some dynamic stretching during the warm up.
    It doesn’t however, go well with lifting heavy shit which resultet in failing twice with 185 during the R-squat.
    I knew something was off as the weight seemed way to heavy from the getgo. the 150-55-60 & 165 went alright, but I was struggling bad with the 170. Somehow I got the 175 and 180 as well, pure will I guess as I had set my sights on getting 195 today. The 185 felt like 250 and and after the second rep I got 1/3 the way up during the third and crashed back down again. had to ditch the bar down behind my back, fucking up the floor a bit. Tried a second time but only got one rep.

  • I’m taking this as a sign that It’s time to move on for now and added the next explosive contrast.

54
55

Nice video buddy!

Ive never seen those R-squats before. Where did you learn those from? What are the purpose of those? I have some slight patella tendonopathy that I am working through at the moment, so I suppose you wouldn’t recommend those for me?

Do you have injuries yourself?

tweet

56

[quote]theBird wrote:
Nice video buddy!

Ive never seen those R-squats before. Where did you learn those from? What are the purpose of those? I have some slight patella tendonopathy that I am working through at the moment, so I suppose you wouldn’t recommend those for me?

Do you have injuries yourself?

tweet[/quote]

Thx brother. It’s just for fun though, but I still try to make it look good.

I don’t believe they are actually called R-squats but kneeling squats. It’s just what I call them as I first got exposed to them through a Mike Robertson article, Hence the R, as in Robertson squats.

From a physiological standpoint its primarily a glute exercise and a good one at that.
The chart Above shows that of all the squat variations the R-squat elicits the highest glute EMG activity. The reason why this is interesting is that the glute maximus is responsible for hip extension, which leads me to the sport specific point of view.

From a sport specific point of view, a strong, explosive hip extension has a myriad of specific carryovers into grappling. Takedown defence in general is very much dependent on hip extension, like sprawling hard onto your opponent for example or applying top pressure while in the side control, north south, mount etc.

The R-squats combined with the kneeling high jumps allows for a higher degree of muscle fiber contraction during the jumps, as the R-squats recruits more of the high twitch fibers enhancing the explosive ability of the high jumps. It’s a neurological phenomenon known as post activation potentation or just PAP.

Ever poured yourself a glass of milk or juice etc from a carton, only to grab an empty one? The result is basically PAP in action. Your nervous system was primed to lift what it thought was a full carton or say a 200 kg barbell as it had just previously done, so when you remove the weight you got instant fiber recruitment overload leaving you with a much higher jump.

I got a few kinks i the armor but nothing serious and as long as I keep up with bulletproofing it seems to stay that way and like I said, my number one priority is to stay bulletproof :slight_smile:

As for your patella issue, I don’t think the R-squats will cause any problems unless having your knees bend statically causes irritation ?

57

Wednesday 160915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive work: 2/10
A1 Zercher pin box squat 10x3,
1 x 100 - 2 x 102.5 - 2 x 105 - 2 x 110 - 1 x 112.5 - 2 x 115

A2 Seated box jump 10x3, 60-90s rest, pause stretch: Squat reach
1 x HB + 2 x 25kg plates = 92 cm
1 x HB + 2 x 25kg + 15kg plate = 96.5 cm
1 x HB + 3 x 25kg plates = 98 cm
1 x HB + 3 x 25kg + 15kg plate = 102.5 cm
2 x HB + 4 x 25kg plates = 104 cm
2 x HB + 4 x 25kg + 5kg plate = 106 cm
2 x HB + 4 x 25kg + 10kg plate = 109.5 cm

Strength work:
Thick rope climbs 1 climb every 60s x 5 & 90s x 5, 60-90s rest, pause stretch: First 5: Pec stretch, last 5: posterior capsule stretch
5 x 5kg
5 x Bw

Bulletproofing:
Neck harness 5xmax, 60-90s rest, pause stretch: It band
1 x 10kg x 30
4 x 20kg x 5

Around the world 2xmax, 60-90s rest, pause strech: Hip flexor stretch
1 x 10kg x 30 each side
1 x 15kg x 15 each side

  • Felt like crap all Tuesday and didn’t get any grub at all. Went to bed around 5pm and slept until 4am. Luckily I felt a lot better but I could feel the lack of food on my strength and overall energy level. wasn’t all bad though. Great looking girl with awesome glutes in tight tight, tights kept looking in my direction. at one point she stopped looking away when I looked back and smiled to me.
58

Thursday 170915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive Contrast work: 1/10
A1 Glute bridge 10x3,
1 x 140 - 1 x 150 - 1 x 160 - 1 x 170 - 1 x 180 - 1 x 190 - 1 x 200 - 1 x 210 - 1 x 220 - 1 x 230 / 507 pounds

A2 Kneeling high jumps 10x3, 60-90s rest, Pause stretch: Hip flexors
1 x High setting step bench (HS) = 19 cm
1 x HS + 5kg plate = 21 cm
1 x HS + 15kg plate = 23.5 cm
2 x HS + 15 & 5kg plate = 25.5 cm
1 x HS + 15 & 10kg plate = 28.5 cm
2 x HS + 15 & 10 & 5kg plate = 30.5 cm
2 x HS + 15 & 10kg plate = 28.5 cm

  • Rough numbers, most probably off by 1 or 2 cm

Strength work:
Leg press 5x5, 60-90s rest, pause stretch: It band / glute
1 x 140 - 3 x 150 - 1 x 160

Grip work:
Fat grip famers walk, 3xmax length/time, 60-90s rest, pause stretch: Squat
1 x 20kg kb’s x 8 lanes: 1:45s
1 x 20kg kb & 28kg kb x 6 lanes: 1:40s
1 x 28kg kb & 32kg kb x 4 lantes: 1:15s

  • The explosive work haven’t been working out the last two session. First it was the box zercher squat combined with seated box jumps, but something about the box squats irritated my knee, which has been an ongoing issue for ages, hence the leg press as that doesn’t cause any problems. Next I did the pin squat press, which was better on the knee but didn’t give the hip drive I was looking for. Decided to take up an golden oldie and somewhat of an favorite of mine instead which is the glute bridge combined with high jumps again.
    Worked like a wanted it too so that’s good. I need to find out what’s bothering my knee though as I’m getting tired and pissed off about having to work around it everyfucking time.
59

Saturday 190915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves

Explosive Contrast work: Posterior chain
A1 Glute bridge 10x3
1 x 145 - 1 x 155 - 1 x 165 - 1 x 175 - 1 x 185 - 1 x 195 - 1 x 205 - 1 x 210 - 1 x 220 - 1 x 230

  • Hello glutes

A2 Kneeling high jumps 10x3, 90-180s rest, pause stretch: Hip flexor
1 x HBS
1 x HBS + 5kg plate
1 x HBS + 15kg plate
2 x HBS + 15 & 5kg plates
5 x HBS + 15 & 10kg plates

Explosive Constrast work: Vertical pull
B1 Thick rope pull ups 10x3
1 x Bw - 1 x 5 - 1 x 7.5 - 1 x 10 - 1 x 12.5 - 1 x 15 - 1 x 17.5 - 1 x 20 - 1 x 22.5 - 1 x 25

B2 Overhead medball slams 10x3, 90-180s rest, pause strech: Weighted It band stretch
10 x 2kg mb

Grip work:
Fat grip BB farmers walk 6 x 2 lanes. 1 lane is approximately 20 steps
3 x 30 kg x 2 bb’s

I decided to switch things up and focus almost exclusively on the explosive work, with a bit of accessory grip and prehab on the side.
I’ll be continuing with the contrast work as I’ve found it to be highly effective in the past, both strength wise and getting those fast twitch muscle fibers awaken, recruited and powered up.

The setup will be consisting of posterior chain, horizontal & vertical pull, push, quad, core rotation, core anti-rotation & core stability and prehabbing vertical push and everything is built up in cycles of three where possible. In most cases there will be a bilateral movement, a unilateral movement and another bilateral movement but where the first one would probably be a vertical, this one will be a horizontal.

Video of this weeks training will be up soon.

60

Sunday 200915

Today’s training
Everything in KG’s not pounds!

Warm up: Approximately 45 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing.
Activation work: Hamstrings, core, quads, hips, glutes, calves & foam rolling

— Push + Anti-rotation —

A1 Unilateral Kb press 10x3
2 x 20 - 2 x 24 - 6 x 28

A2 Unilateral standing medball wall throw 10x3, 60-90s rest, pause stretch: Weighted quad stretch
2 x 2kg medball
3 x 4kg medball
5 x 2kg medball

B High kneeling pallof press w/2-3s hold 4xuntil it feels like stopping, 60-90s rest, pause stretch: Squat
4 x 25kg x 10

Bulletproofing:
Neck harness 3xmax, 60-90s rest, pause stretch: Lat stretch
1 x 15kg x 20
2 x 15kg x 10

Grip work:
band resisted alligator smash 3xmax time, 60-90s rest
haven’t seen the time yet as it’s on tape. Will update…

Vid comming today